Thursday, October 1, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest

16 x 50 in sets of 4:
1-2, drill/swim choice @ 1:00
3-4, swim/kick on back @ :50
Change up the strokes after each set of 4.
6 x 1/2 pool sprints @ :30- mix it up
6 x 75 @ 1:10-
odds- 50 swim free, 25 kick free on back
evens- swim IM (NO FREE)
1:00 rest, check HR


15 x 100 swim free as follows:
2 @ 1:15, 1 @ 1:05 (Lane 2 go 2 @ 1:25, 1 @ 1:15)
100 easy drill/kick by 25's
Can anybody make this- one round, two rounds?
9 x 100 swim free-
2 @ 1:15, 1 @ 1:00 (or, 2 @ 1:25, 1 @ 1:10)
Check HR, then continue right into...
1 x 200 choice drill/choice skullig by 25's
1:00 rest


TEST SET:  3 x 300 IM @ 5:00, descend 1-3 (75 of each stroke, last 75 is kick free on back)


Finish up with...
12 x 125 kick @ 2:00- 100 choice kick on back (GOOD UDK!), 25 kick FAST choice with boards

100 easy drill before you get out. Do an excellent job in school today & be sure to eat well, drink plenty of water throughout the day. Have a great day!

Wednesday, September 30, 2015- PM Junior Gold (SCY)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest

8 x 50 drill/swim by 25's @ 1:05- 1st four are free, last four are in Main-Race Stroke (NO FREE)
8 x 50 @ 1:00 as follows:
odds- swim free/NO FREE by 25's
evens- swim choice/kick on back
8 x 1/2 pool sprints @ :40- change strokes after every 2

1 x 200 drill/skulling by 25's- mix it up here.
1:00 rest, check HR

With fins, 6 sets of:
3 x 75 swim descend 1-3 to all out SMOKING FAST @ 1:40
1 x 25 FROM A DIVE, go at least half way underwater, then sprint your face off to the end- all @ :20
No rest between sets, go the first three sets freestyle, then last three sets are NO FREE. Take fins off after 6^th set & check HR


Finish up with...
12 x 125 @ 2:20 kick as follows (go 2 free kick, 2 breast or fly kick):
100- kick on back (5 FAST UDK OFF EACH WALL), last 25 kick all out FAST with boards

100 easy drill before you get out. Do an excellent job with your HW tonight, thank your parents for getting you to workout today and get excited for our meet- less than two weeks to go. Have a great day!

Wednesday, September 30, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest

8 x 50 drill/swim by 25's @ 1:00- 1st four are free, last four are in Main-Race Stroke (NO FREE)
8 x 50 @ :55 as follows:
odds- swim free/NO FREE by 25's
evens- swim choice/kick on back
8 x 1/2 pool sprints @ :40- mix it up.
1 x 200 drill/skulling by 25's
1:00 rest, check HR

With fins, 6 sets of:
3 x 75 swim descend 1-3 to all out SMOKING FAST @ 1:40
1 x 25 FROM A DIVE, go at least half way underwater, then sprint your face off to the end- all @ :20
No rest between sets, take fins off after 6th set.


Finish up with...
12 x 125 @ 2:10 kick as follows:
100- kick on back (5 FAST UDK OFF EACH WALL), last 25 kick all out FAST with boards

100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning and get excited for our meet- less than two weeks to go. Have a great day!

Tuesday, September 29, 2015- Jr. Gold PM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest

Vertical dolphin kick while at wall (arms over your shoulder or behind your head):
6 x 75 @ 1:40- 50 3 kicks 1 pull breaststroke, get out & dive in for fly pull with free kick
2 x 150 @ 3:15- 50 breaststroke pull with two dolphin kicks, 25 breast kick on back
6 x 50 swim breaststroke/free by 25's @ :55 (or 1:00 for Lane 1??), build breaststroke to FAST turn & work UDK
3 x 100 swim/kick on back breaststroke, descend 1-5 @ 2:15
3 x 100 swim choice (back or free), except last 25 is breaststroke, @ 1:40
1:00 rest, check HR


LONG SWIM- 
4 times through:
75 kick with boards- free (FAST), fly (steady & consistent), breaststroke (FAST) by 25's
75 swim backstroke- 50 with IM tempo, 25 all out FAST
75 IM swim (fly/back/breast, by 25's)
25 kick FAST choice with boards
After 4th time through, put on shnorkel & finish up with...
450 swim free, descend the 3 x 150's to something juicy!
1:00 rest, check HR

Until 6:00 p.m., with fins, finish up with...
3 x 75 swim @ 1:40 descend 1-3 to all out BARBARICALLY FAST
Get out, but be careful with the fins on...
1 x 25 from a dive- at least halfway underwater with UDK, then sprint to the end, @ :20


100 easy drill before you get out. Work hard at drylands, do an excellent job with your HW tonight & thank your parents for getting you to the pool today. Less than two weeks until our meet, get excited to race. Have a great day!

Tuesday, September 29, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest

Vertical dolphin kick while at wall (arms over your shoulder or behind your head):
6 x 75 @ 1:30- 50 3 kicks 1 pull breaststroke, get out & dive in for fly pull with free kick
2 x 150 @ 3:00- 50 breaststroke pull with two dolphin kicks, 25 breast kick on back
6 x 50 swim breaststroke/free by 25's @ :50, build breaststroke to FAST turn & work UDK
5 x 100 swim/kick on back breaststroke, descend 1-5 @ 2:00
6 x 100 swim choice (back or free), except last 25 is breaststroke
1:00 rest, check HR


LONG SWIM- 
4 times through:
75 kick with boards- free (FAST), fly (steady & consistent), breaststroke (FAST) by 25's
75 swim backstroke- 50 with IM tempo, 25 all out FAST
75 IM swim (fly/back/breast, by 25's)
25 kick FAST choice with boards
After 4th time through, put on shnorkel & finish up with...
450 swim free, descend the 3 x 150's to something juicy!
1:00 rest, check HR

Until 7:15, with fins, finish up with...
3 x 75 swim @ 1:40 descend 1-3 to all out BARBARICALLY FAST
Get out, but be careful with the fins on...
1 x 25 from a dive- at least halfway underwater with UDK, then sprint to the end, @ :20


100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Less than two weeks until our meet, get excited to race. Have a great day!

Monday, September 28, 2015- PM Junior Gold (SCY)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest

2 sets of:
4 x 75 @ 1:30- 50 3 kicks 1 pull breast drill, 25 fly kick on side (face the clock)
4 x 25 @ :40 breast pull with free kick- keep stroke out in front of you
Put fins on...
3 x 100 breast pull with 2 dolphin kicks @ 2:00- descend 1-3, with flip turns!
1:00 rest, check HR & take fins off for the start of round 2.

3 sets of:
3 x 75 swim back/breast/free by 25's @ 1:30, descend 1-3 to what you can.
3 x 25 kick FAST @ :40 on back (go 50's @ 1:10 in 2nd set, go 75's @ 1:40)- all kick FAST
No rest between sets.

Until 6:00 p.m., with shnorkels, finish up with...
5 x 50 swim free @ :55, then 1 x 50 swim free @ :45

Warmdown 1 x 100 easy drill before you get out. Do an excellent job with your HW tonight and thank your parents for getting you to workout today. Have a great day!

Monday, September 28, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest

2 sets of:
4 x 75 @ 1:20- 50 3 kicks 1 pull breast drill, 25 fly kick on side (face the diving boards)
4 x 25 @ :40 breast pull with free kick- keep stroke out in front of you
Put fins on...
3 x 100 breast pull with 2 dolphin kicks @ 1:45- descend 1-3, with flip turns!
1:00 rest, check HR & take fins off for the start of round 2.

3 sets of:
3 x 75 swim back/breast/free by 25's @ 1:20, descend 1-3 to what you can.
3 x 25 kick FAST @ :40 on back (go 50's @ 1:10 in 2nd set, go 75's @ 1:40)- all kick FAST
No rest between sets.

With shnorkels, finish up with...
5 x 50 swim free @ :50, then 1 x 50 swim free @ :40

Warmdown 1 x 100 easy drill before you get out. Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!

Sunday, September 27, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest

2 sets of:
4 x 50 @ 1:00- 25 fist free br 3 drill, 25 double arm back drill
3 x 100 @ 1:50- 50 1/2 ra 1/2 la back drill, 50 kick neg split on back
4 x 75 @ 1:15 swim backstroke as follows:
#1- 25 FAST, 50 smooth
#2- 50 FAST, 25 smooth
#3- all swim FAST
#4- swim IM tempo/big kick/IM tempo, by 25's
:30 rest after 1st set; check HR after last 75 in each set

4 rounds of:
2 x 50 kick on back @ :55- 5 FAST UDK'S!
1 x 50 kick with boards @ :50- 2nd 25 is breaststroke
2 x 50 kick with boards @ 1:00- 1st 25 is dolphin kick
1 x 50 kick on back @ :45- 5 FAST UDK'S!
:20 rest, get boards...
1 x 100 @ 2:15 kick FAST for time, get time & check HR
No additional rest between sets.

With fins, finish up with...
Sets of 75's @ 1:40 swim descend 1-3- get time for #3, check HR then go 1 x 50 drill (same stroke as you did on the 75's)

100 easy drill before you get out.

Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Get excited for our next  meet- just two weeks away. Have a great day!

Sunday Morning, September 27, 2015- SCY

Senior Silver at Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back by 25's
1:00 rest

6 x 100 @ 1:50-
odds- 50 fist free drill, 50 choice drill in Main Race Stroke ("M-R-S")
evens- swim/kick on back (UDK's!) by 50's, all in M-R-S; get time, descend these 1-3
8 x 50 @ :55 swim IM order by 25's (fly/back, then back/breast, etc...)
8 x 50 kick as follows:
odds- @ :55 on back, choice of kick- but 5 FAST UDK off each wall;
evens- @ 1:05 with boards- 25 choice, 25 breast kick with boards
1 x 750 swim as follows:
Each 250 is 200 drill/swim build to FAST by 25's, then last 50 kick FAST with boards; same stroke for entire 250- but each 250 must be a different stroke
1:00 rest, check HR

6 x 50 in M-R-S @ 1:00 as follows:
odds- swim build to FAST/drill by 25's
evens- drill/swim dist per stroke by 25's
100 easy choice drill/skulling by 25's
1:00 rest, check HR

Until the end of workout:
Sets of 6 x 50, all @ 1:05-
1- swim FAST in M-R-S
2- drill in M-R-S
3- swim FAST in M-R-S
4- drill in M-R-S
5&6, kick all out FAST in M-R-S (go one round with boards, then the next round on your back)
Take 1:00 rest after each set of 6; every third set of 6 x 50 can be freestyle.

100 easy choice drill before you get out.

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. It was great seeing everybody race at the Intrasquad meet this weekend, now get excited for our first Invite in two weeks. Have a great day!

Thursday, September 24, 2015- SCY

1 x 600- 300 swim free, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest


4 x 50 catchup free drill @ 1:00- big kick to drive you
4 x 50 3 kicks 1 pull breast drill @ 1:00- get flat at the end of each stroke, keep stroke out front
6 x 25 breast pull with free kick @ :40
4 x 100 swim choice @ 1:40- except 3rd 25 is swim breaststroke at race pace tempo
16 x 50 kick as follows:
1&2- kick @ back @ :50- 5 FAST UDK's off each wall!
3&4- kick with boards @ :50, 1st 25 is breaststroke kick
1:00 rest, check HR
200 easy free drill/choice skulling by 25's
1:00 rest

Descend the 300's to all out smoking fast...
3 times through:
3 x 75 kick on back descend 1-3 @ 1:20
3 x 125 swim free br 3 @ 1:35 (@ 1:30 in 3rd set) or 1:40 (@ 1:35 in 3rd set)
1 x 300 swim free br 3, get time & check HR
1:00 rest between sets.

Until  7:05,
"Out & backs" to the LG stand @ :40- all FAST, as follows:
1-4, kick FAST with boards, 2nd half is breaststroke kick
5-8, swim/kick on back choice (with flip turn onto back at mid-pool)
:30 rest after each round of 8
Check HR at 7:05


TEST SET:
1 x 400 kick free for time with boards
Get time & check HR.

100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout today. Get excited for the intrasquad meet on Saturday. Have a great day!

Wednesday, September 23, 2015- SCY

1 x 600- 300 swim relaxed freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back by 25's
1:00 rest

3 sets of:
6 x 25 kick on back @ :40- 5 FAST UDK off each wall
4 x 50 kick choice on back @ 1:00, desc 1-2 & 3-4 (@ :55 in 2nd set, @ 1:05 in 3rd set, desc 1-3/4)
1 x 250 swim free br 3, except middle 50 is br 5; descend the last 3 x 50's to what you can, 3rd 50 should be JUICY!
:30 rest between sets, check HR

3 sets of:
3 x 50 drill backstroke @ 1:00
3 x 50 swim backstroke descend 1-3 @ 1:00- go 100's in 2nd set, go 150's in 3rd set
1 x 100 IM swim- perfect technique in round 1, get time & descend from there- but hold perfect technique
1:00 rest, check HR
After 3rd set...
1 x 600 swim freestyle with shnorkels- descend the 3 x 200 to what you can
Check HR

Until 7:15 a.m.:
4 x "out & backs" to halfway, kick with boards @ :40
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets.


100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Tomorrow at 4:30 p.m. at CM, get excited for the Test Set. Have a great day!

Tuesday, September 22, 2015- SCY

1 x 600- 300 swim free br, 200 reverse IM- each 50 is drill/swim by 25's, 100 kick on back, easy/FAST by 25's
1:00 rest

**For today, 5 FAST UDK'S off each wall**

8 x 25 @ :40 with shnorkel- dolphin kick on stomach with arms at side
3 sets of:
2 x 75 @ 1:20- 50 catchup free drill, 25 fly pull with free kick
4 x 50 @ 1:00- 25 fist free br 3, 25 choice drill in M-R-S
1 x 100 swim/kick on back by 50's in M-R-S (NO FREE) @ 1:45- add 1 x 100 per round & descend them 1-2 & 1-3
After 3rd set, check HR, then...
18 x 50 in sets of 3 as follows:
1&2- swim/kick on back by 25's in M-R-S (NO FREE) @ :50
#3- swim free br 3 @ :35
4&5- kick with boards @ :50
#6- kick on back @ :40
1:00 rest after 1st set of 6; NO REST between 2nd & 3rd set
Check HR

LONG SWIM-
4 times through:
150 swim free with shnorkel- negative split
75 swim backstroke (IM tempo)
50 swim breaststroke- get flat at the end of each stroke, keep stroke out in front of you
25 kick FAST free on back
50 kick FAST with boards- choice/breaststroke kick by 25's
Check HR after 4th round.

Until 7:15 a.m.
100's @ :15 rest as follows:
25 choice skulling
25 breast kick on back
25 drill in M-R_S
25 swim DPS in M-R-S

100 easy drill before you get out. Thank your parents for getting you to the pool this morning, do a great job in school today & get excited for the intrasquad meet this weekend. Have a great day!

Monday, September 21, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

5 FAST UDK'S OFF EACH WALL**5 FAST UDK'S OFF EACH WALL**5 FAST UDK'S OFF EACH WALL!!

3 x 200 @ :20 rest-
50 ra2 la2 free drill, 50 choice breaststroke drill, 100 kick on back- descend the 100 kick 1-3
Everybody together:
6 x 100 @ 1:50-
odds- 12 kicks & 3 strokes backstroke drill/swim backstroke by 50's
evens- by 50's, swim backstroke/breaststroke kick with boards- get time, descend 1-3
8 x 125 as follows:
odds- 100 swim free br 3, 25 swim breaststroke @ 1:50 (@ 2:00 if necessary)
evens- swim free br 3 @ 1:40
1:00 rest, check HR

With fins:
16 x 25 @ :40-
1-3, fly pull with free kick- arms straight on the recovery, head DOWN before your arms come around
#4- swim fly breathing every other stroke, build to FAST for the last 10 meters
1:00 rest, take fins off...

Until the end of workout:
50's @ 1:00-
#'s 1&2, swim 25 fly, 25 backstroke
#'s 3&4, kick descend 1-2 to all out smoking FAST

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the intrasquad meet this weekend. Have a great day!

Sunday, September 20, 2015- SCY

1 x 600- 300 swim freestyle, 3300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

6 x 25 @ :40- breast pull with free kick- be flat at the end of each stroke, keep hands out in front
4 x 75 @ 1:30- 50 3 kicks 1 pull breaststroke drill, 25 fly kick on side (face the deep end wall)
6 x 50 swim breaststroke (build to FAST), kick free on back @ :55
8 x 75 as follows:
odds- 25 swim back, 50 swim breaststroke neg split- big kick on last 25, @ 1:25
evens- 50 swim backstroke (tempo), 25 swim FAST breaststroke, @ 1:15
:30 rest, check HR, then get right into...
4 x rounds of:
6 x 1/2 pool sprints- kick with boards; odds are breaststroke kick, evens are choice kick (middle 2 on back) @ :30
1 x 100 kick FAST for time with boards @ 2:00- 3rd round on back; keep track of times for 400 yard total
1:00 rest


With fins:
15 x 75 descend 1-3 @ 1:40 as follows:
1-3, swim free
4-6, swim IM (NO FREE, dolph kick on breast)
7-9, swim free
10-12, swim choice
13-15, kick on back
#3 in each round should be juicy FAST!
1:00 rest, take off fins

100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Thanks your parents for getting you here tonight & have a great day!

Sunday, September 20, 2015- SCY

Senior Silver @ Ida Lee

1 x 600- 300 swim relaxed freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest

6 x 25 @ :40- fist freestyle drill breathing 3 ("br3")
1 x 100 swim/kick free on back by 50's @ 1:45
3 x 50 swim freestyle br 3/choice by 25's @ :50
6 x 25 @ :40- odds are choice free drill, evens are kick FAST free on back
2 x 100  swim/kick free on back by 50's @ 1:55, descend 1-2 to what you can
3 x 50 swim freestyle br 3/choice by 25's @ :50
6 x 25 all kick FAST free with boards @ :40
3 x 100 swim/kick free on back by 50's, descend 1-3 to all out SMOKING FAST @ 2:10
Check HR after 3rd 100, then 1:00 rest

With fins:
8 x 50 @ 1:05- breast pull with free kick drill, FAST recovery back to the front after each stroke & get flat at the end of each stroke - except #'s 3 & 6 are FAST dolphin kick on back
1:00 rest, take off fins


12 x 75 as follows:
1&2- swim IM (25 of fly, back & breast) @ 1:30, descend 1-2 to what you can; #2 should be juicy!
#3- kick all out FAST for time freestyle (#12 can be your choice)
1:00 rest, check HR after #12

With shnorkel, finish up with:
1 x 600 pull freestyle, descend the 50's 1-3 to what you can throughout the entire 600.

If there is time...
Work on backstroke flip turns until 8 a.m.

100 easy drill before you get out. Make sure you're ready for the week ahead at school, thank your parents for getting you to workout today, and get excited for the intrasquad meet next weekend. Have a great day!

Saturday, September 19, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

**UDK makes you faster!**UDK makes you faster!**UDK makes you faster!**

4 x 50 fist free drill br 3 @ 1:00
6 x 25 breast pull with free kick @ :45- get flat at the end of each stroke cycle, keep hands out in front on each stroke
3 x 200 (150's Lanes 1&2) @ 3:15- 100 drill/swim breaststroke, 100 kick on back (UDK!)
8 x 50 swim breast/free by 25's @ :50 (Lanes 1&2 go 6 @ 1:00)
8 x 50 kick breast/free by 25's @ :55- odds with boards, evens on back (Lanes 1&2 go 6 @ 1:05)
1:00 rest, check HR


VDK at the wall between 100's (Lanes 1&2 go 75's instead of 100's)...
4 sets of:
2 x 100 kick on back (5 FAST UDK off each wall!) @ 1:40, descend 1-2
4 x 25 kick FAST with boards @ :45*- get times for each 25, add up for 100 yard total
*in even sets, go the 4 x 25's @ :10 rest- entire 100 @ 2:45
1 x 150 IM @ 2:30- 100 swim IM, 50 kick FAST free on back (Lanes 1 & 2 go 100 IM, last 25 kick free on back with explosive UDK off each wall)
No rest between sets, check HR after each round.

Finish up with...
8 x 250 as follows (Lanes 1 & 2, go 150's- 100 swim neg split, 50 kick):
odds- swim free with shnorkel (200 neg split, 50 kick FAST with boards) @ 3:20
evens- swim backstroke (200 neg split, 50 kick FAST on back) @ 3:40
Check HR after #8

100 easy drill before you get out. Do an excellent job with your HW this weekend, have a healthy snack before drylands, and thank your parents for shuttling you all over the world today. Tomorrow night at Ida Lee at 6:00 p.m. (until 7:30). Have a great day!

Thursday, September 17, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest

SMOKING FAST UDK***SMOKING FAST UDK***SMOKING FAST UDK


4 x 50 fist free drill br 3 @ 1:00
4 x 150- 50 swim free br 3/7 by 25's, 50 3 kicks 1 pull breast drill, 50 kick free on back (UDK past the flags!) @ 2:45
6 x 100 swim/kick by 50's: 1-3 free @ 1:40 (kick on back); 4-6 in M-R-S (NO FREE), kick with boards- Descend 1-3 & 4-6 to something juicy!
1:00 rest, check HR


Start @ 2:10 (Lane 2) and 2:20 (Lane 1), each round gets :05 faster; if you miss an interval, sit out until the next round begins. The 75's kick are always @ 1:30..
2 x 150 swim free br 3
1 x 175 swim free br 3
2 x 75 kick descend 1-2 @ 1:30


At  6:45...
1 x 300 easy choice drill/kick on back by 50's
1:00 rest, check HR

TEST SET:
8 x 50 kick all out FAST for time @ 1:00 (w/boards 1-4, on back 5-8), get HR after #8


200 easy drill/skulling by 25's before you get out. Do an excellent job in school & thank your parents for getting you to workout this morning. Have a great day!

Wednesday, September 16, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest

UDK makes you faster**UDK makes you fater**UDK makes you faster

15 x 50 @ 1:00
#1- 6 kicks/switch free drill
#2- drill/kick on back by 25's in M-R-S (NO FREE)
#3- swim/kick on back by 25's
Check HR after #15, then...
3 x 250 @ :15 rest as follows:
100 swim IM, 150 drill/swim by 25's in M-R-S, the 25's swim are from a dive, build to FAST
1:00 rest, check HR again.


3 sets of:
4 x 25 breast drill @ :40- I'll give you the drill, different by round
3 x 50 swim breaststroke @ 1:00, descend 1-3 to what you can, #3 should be juicy!
2 x 50 kick choice on back @ :55
No rest between sets, after 4th set get right into...

1 x 400 kick as follows:
50 kick free on back
50 kick with boards- breaststroke/choice by 25's
1:00 rest


Until 7:15, finish up with...
3 x 50 swim/kick by 25's @ :55
1 x 50 swim free br 3 @ :45
3 x 50 swim/kick by 25's @ :50
1 x 50 swim free br 3 @ :40
1:00 rest after the first set; NO REST AFTER THE 2ND SET, get right into the 3rd set.
Check HR before you warmdown.


100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to workout this morning. Tomorrow at 4:30 at Claude Moore, have a great day!

Tuesday, September 15, 2015- SCY

1 x 600- 300 swim freestyle (keep head still), 300 reverse IM- by 25's, drill/drill./kick on back (75 of each stroke)
1:00 rest

Some is good (4 UDK's), MORE IS BETTER (5 UDK'S OFF EACH WALL)

6 x 50 @ 1:10- 25 skulling (windshield wiper), 25 kick free on back build to FAST
4 x 75 @ 1:20- 50 3 kicks 1 pull breaststroke drill, 25 swim breaststroke build- stay flat, keep stroke out front
4 x 50 @ 1:00- swim 25 breaststroke, let legs drive you, then 25 catchup free drill with BIG 6 BEAT KICK
8 x 75 @ 1:15- 25 swim breaststroke with double breakouts, then 50 swim neg split backstroke
1:00 rest, check HR

LONG SWIM- 
3 times through:
150 swim free br 3/5/3 by 50's- desc the 50's 1-3 to what you can
150 IM (50 of fly/back/breast)- each 50 is swim/kick on back by 50's
1 x 50 kick FAST free with boards
Check HR when you finish

Until the end of workout:
6 x 25 kick FAST with boards (odds are free, evens are breast) @ :40
2 x 50 kick FAST on back (UDK**UDK**UDK) @ :10 rest
1:00 rest between sets, check HR.

100 easy drill before you get out. First dryland workout tonight @ 7:00 p.m., make sure you bring the waiver signed by your parents. Do a great job in school today and thank your parents for getting you to workout. Have a great day!

Monday, September 14, 2015- SCY

1 x 600- 300 swim freestyle (even hip rotation, steady head position), 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

Especially for SCY, 5 FAST UDK's off every wall!

12 x 25 @ :40 kick- 5 FAST UDK's off every wall
1-3, kick on back (breast kick after breakout)
4-6, kick on stomach (free kick after breakout)
3 sets of:
4 x 75 @ 1:20- 50 fist free drill br 3, 25 dolphin kick on side (facing diving boards)
4 x 50 swim/kick on back freestyle @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets, check HR after 3rd set.

With fins, 4 sets of:
4 x 25 breast pull with free kick @ :40- keep stroke out in front of your body, flat at end of each stroke
2 x 75 @ 1:20- 2 dolph kicks 1 pull breaststroke with flip turns, desc 1-2 to something juicy!
1 x 50 kick FAST dolphin kick with boards @ 1:00- who can break :40? :35???
No rest between sets. After 2nd set...
Take off fins & get right into...
1 x 450 swim freestyle with shnorkels, descend the 3 x 150's 1-3 to what you can
Check HR

Until 7:15 a.m., finish up with...
50's kick @ 1:00 as follows:
1-3 on back (5 FAST UDK!)
4-5 with boards
#6- choice kick on back from a dive- UDK's, then rollover for the breakout

100 easy drill before you get out. Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!

Saturday, September 12, 2015- LCM

1 x 600- 300 freestyle (swim/kick on back by 50's), 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest

GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK


3 sets of:
6 x 50 @ 1:10
1&2- 25 fist free br 3 drill, 25 swim free br 5- feel water on forearms
3&4- 3 kicks 1 pull breaststroke drill (feel FLAT as kick drives you forward)
5&6- kick with boards, 25 free kick, 25 NO FREE kick
1 x 300 swim freestyle with shnorkel, get time & descend 1-3 to what you can (no shnorkel, br 3/7 by 50's)
1:00 rest between sets, check HR after each 300

4 sets of:
2 x 150 @ 3:30- 100 back (12 kicks/3 strokes for 1st 50, then 50 swim with steady "IM" tempo), 50 swim breaststroke (let your legs drive you forward with each kick)
1* x 100 kick FAST for time on back- five FAST UDK off each wall @ 2:30
 *add 1 x 100 in each round, so in 4th round you go 4 x 100 kick
No rest between sets, check HR after last 100 kick in each set.

Until 9:30 a.m.:
50's as follows:
odds- always swim freestyle br 3/5 by 25's @ :55
evens- alternate between swim NO FREE, and kick on back- all @ 1:00

100 easy drill before you get out. Do an excellent job with your HW this weekend & be sure to thank your parents for getting you to the pool today. Get excited for our regular training schedule to kick in on Monday Morning (5:15 a.m.) or Monday Afternoon. Have a great day!

Thursday, September 10, 2015- LCM

1 x 600- 300 freestyle (swim/kick on back by 50's), then 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest

**Focus on UDK & body position today**

With fins:
6 x 50 kick @ 1:10- odds on back (UDK on back), evens on side (UDK on belly, roll to side after breakout)
6 x 50 breast pull with free kick @ 1:05- keep hands in front of body after press
6 x 50 kick FAST with boards @ 1:00- odds dolphin kick, evens free kick
1:00 rest, take fins off

4 x 100 @ 2:20- 3 kicks 1 pull breast drill/breast kick on back (UDK on back off the wall!) by 50's
8 x 50 @ :55 as follows:
odds- swim free br 3/5 by 25's
evens- swim 25 breast, 25 free br 3
4 x 100 kick on back @ 2:30- 50 dolphin kick (UDK on back), 50 free kick (UDK on back)
1 x 600 swim free with shnorkel- balanced hip rotation, steady head position, BIG 6 BEAT KICK ON EVEN 50's
:30 rest
8 x 150 @ 3:30 kick with boards as follows:
odds- IM order by 50's (dolphin kick/free kick/breast kick by 50's)
evens- all freestyle kick
1:00 rest, check HR

With fins & shnorkels, until 6:30 p.m.:
50's dolphin kick on stomach with arms at side @ 1:30- steady head position & consistent kick


100 easy choice drill before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to the pool today. Saturday Morning here at 8 a.m., our last LCM workout (and SportFair will be here for you to get equipment & suits). Have a great day!

Tuesday, September 8, 2015- LCM

1 x 600- 300 freestyle (swim/kick on back by 25's), 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest

**GOOD UDK THROUGHOUT WORKOUT TODAY**

2 sets of:
4 x 50 ra2 la2 freestyle drill @ 1:05
3 x 200 @ 3:40- 50 fist free drill br 3, 50 swim free br 3, 50 catchup free drill, 50 kick breast on back
6 x 50 kick on back @ 1:10- 25 breast kick, 25 free kick (middle 2 x 50's with boards)
1:00 rest after 1st set, check HR.
After 2nd set, continue right into...
8 x 50 @ :55
odds- swim free br 3
evens- swim free (br 5)/NO FREE by 25's
1:00 rest after 2nd set, check HR

1 x 800 swim free with shnorkels- smooth balanced stroke, BIG 6 BEAT KICK every 3rd 50
1:00 rest

With fins:
4 x 50 breast pull with free kick @ 1:05
1 x 100 kick FAST dolphin kick with boards @ 2:10
4 x 50 @ 1:05- 2 dolphin kicks 1 pull breaststroke
2 x 100 kick FAST dolphin kick with boards @ 2:20
1:00 rest, check HR & take fins off

Until 6:30 p.m.:
1 x 50 swim free br 3 @ :55
1 x 50 swim breast/free by 25's @ :55
1 x 50 swim breaststroke @ :55
1 x 50 kick FAST free on back @ 1:15
Check HR immediately after the 50 kick, but stay on your interval & continue into the next round of 50's


100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW tonight & get excited for the upcoming year. Next workout is Thursday, again right here at 4:30 p.m. Have a great day!

Friday, September 4, 2015- LCM

1 x 600- 300 swim/kick on back freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest

IMPORTANT:

Talk about drylands this year (Tue 7-8 p.m.; Sat 10:30-11:30 a.m. Parents have the dates)
Breaststroke drills
Butterfly drills
Kicking until 7:00 a.m.
Next Week: Tues/Thu (4:30-6:30 p.m.)/Sat (8-9:30 a.m.) at Broadlands

Review breaststroke drills
3 kicks 1 pull breaststroke
breast pull with free kick
2 dolphin kicks 1 pull breaststroke

Review butterfly drills
3 kicks 1 pull
butterfly pull with free kick
one arm drill

Until 7:00 a.m.:
4 x 50 kick all FAST on back @ 1:15- odds free; evens breaststroke
4 x out & backs kick all FAST w/boards @ :50 (breaststroke out, dolphin kick back in)
1 x 200 kick neg split- 1st 100 with board, 2nd 100 on back (UDK!)


100 easy drill before you help take out the lanelines. Do an excellent job in school today, wear your sunscreen this weekend & be sure to thank your parents for getting you to the pool this morning. Have a great day!

Thursday, September 3, 2015- LCM

1 x 600- 300 easy swim/kick on back free, then 300 reverse IM- each 100 is swim/kick by 25's
1:00 rest

2 sets of:
3 x 100 @ 2:10- fist free drill/swim free by 25's, then kick on back (free) by 50's
6 x 50 backstroke-
odds- drill @ 1:10 (12k/3str in 1st set; da back in 2nd set)
evens- swim @ 1:00- build tempo by midpool, then hold it until the end
3 x 200* (Lane 2 go 3 x 150 @ :15 rest) swim @ :20 rest
*in 1st set, go odd 200's swim neg split free with shnorkle; #2 is swim neg split backstroke
in 2nd set, go odd 200's swim neg split backstroke & #2 swim neg split free with shnorkle
1:00 rest between sets, check HR

Talk about breaststroke:

• FLAT body position at the end of each kick
• keep head DOWN until hands are outside your shoulders on the press
• squeeze your feet all the way TOGETHER at the end of each kick

With fins, work on breaststroke drills (50's @ 1:15): breast pull with free kick; breast pull with two dolphin kicks

Take fins off and work on 2 kicks 1 pull breaststroke drill


100 easy choice drill before you help take out the lanelines. Do an excellent job in school today & be sure to thank your parents for getting you to workout this morning. Have a great day!

Wednesday, September 2, 2015- LCM

1 x 600- 300 swim/kick on back freestyle (by 50's), 300 reverse IM- each 100 is drill/kick choice by 25's
1:00 rest

Two days under our belt, time for some kicking....

6 sets of:
2 x 50 kick with boards @ 1:10- dolphin kick/free kick by 25's
2 x 50 kick on back @ 1:10- breaststroke kick/free kick by 25's
1 x 100 kick FAST for time with boards @ 2:40- check HR immediately after finishing
After even rounds...
1 x 200 swim freestyle with snorkel- 50 catchup free drill/100 swim free/50 choice free drill
1:00 rest between sets.

2 sets of, good UDK throughout:
4 x 50 ra2 la2 free drill @ 1:05
4 x 50 12k/3str back drill @ 1:05
4 x 150 @ 3:00- 50 swim free br 3, 50 swim back (good tempo), 50 kick free/NO FREE by 25's  w/boards
After 1st set, 6 x 50 swim free br 3 @ :55 (or @ 1:00 or 1:05)
After 2nd set, 6 x 50 swim free br 3 @ :50 (or @ :55 or @ 1:00)
1:00 rest after 2nd set, check HR immediately & OML


100 easy choice drill before you help take out the lanelines. Do an excellent job in school today, eat well & be sure to thank your parents for getting you to the pool this morning. Have a great day!