Thursday, December 31, 2015- SCY

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

With fins: fly drilling (by 25's)-

• press your shoulders & torso forward and down on the recovery (hips come up to surface)
• get your head down before your hands recover back in front
• continuous dolphin kick

3 sets of:
4 x 25 fly drill @ :40 (fly pull/free kick in 1st set, then your choice fly drill in 2nd & 3rd sets)
9 x 50 in 3 sets of 3-
1-2, swim/kick by 25's fly @ :50
#3- swim all free br 3 @ :35
1* x 200 kick- 50 fly kick/50 free kick, 100 with boards, 100 on back (5 FAST UDK!), get time
*add 1 x 200 kick (@ 3:40) in each round; desc 1-2, and 1-3 in 3rd set
1:00 rest after 3rd set, check HR

Break into 3 groups for the following (approximately 15 minutes for each set):

A) CHALLENGE 100's FREE: what is the fastest interval you can train on for a set of 12 x 100's free?

B) 75's IM: 50 swim back/breast by 25's, then last 25 is kick free FAST on back; @ 1:05, or 1:10, or 1:15

C) Bucket of Balls

100 easy drill before you get out. Do some HW tonight, even though you won't be going back to school until next year. Thank your parents for getting you to workout today. SATURDAY AT CLAUDE MOORE, 8-10 a.m. Have a great day!

Wednesday, December 30, 2015- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM (3 x reverse 100 IM's- alld rill)
1:00 rest

4 sets of:
4* x "out & backs" @ :45 (swim out to 15M, flip turn & kick on back back to the wall, all FAST
1 x 50 kick FAST for time on back @ 1:00- get time, hold each round within >5 seconds of time in 1st set
*go 1 less "out & back in each round
No rest between sets.

8 x 75 in 2 set sof 4, all @ 1:15-
1- all swim
2- 50 swim, 25 kick on back
3- 25 swim, 50 kick on back
4- all kick on back
4 x 75 kick FAST with boards @ 2:00- except #4 is BROKEN (3 x 25 @ :10 rest)
1:00 rest

With fins: fly drilling (25's drill @ :40, I'll give you the drills)
Take off fins

Until the end of workout:
100's @ 1:30 (Lane 1 @ 1:40)-
odds- 25 swim fly br 1/1, 75 swim free br 3/5/3 by 25's
evens- 75 swim free br 3/5/3 by 25's, get out, 25 swim fly FROM A DIVE br 1/1

 100 easy drill before you get out. Do some HW tonight, and thank your parents for getting you to workout this afternoon. TOMORROW MORNING AT IDA LEE, 7-9 A.M. Have a great day!

Tuesday, December 29, 2015- SCY

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


2 sets of:

4 x 50 @ 1:00- 12 kicks 3 stroke backstroke drill
6 x 25 @ :35- sit & spin backstroke drill
2 x 150 @ 2:30- 50 ra/la drill (25a only, 25 la only), 25 swim build, 25 da back drill, 50 swim easy/FAST by 25's
No rest between sets, check HR after 2nd set; then get right into...

18 x 75 in 3 sets of 6:
1-2, swim backstroke desc 1-2 @ 1:15
#3- kick choice with boards, but last 25 is breaststroke kick @ 1:20
4&5- 50 swim back, 25 swim breast @ 1:10
#6- 50 swim FAST back, 25 kick breast with boards @ 1:00- you'll have to hustle here
1:00 rest after 1st set only, check HR.


LONG SWIM-
6 times through continuously:
200 kick- 100 with boards (IM order by 25's), 100 on back choice- 5 FAST UDK OFF EACH TURN!
100 swim/kick on back by 50's in primary stroke (NO FREE!)
50 swim in 4th best stroke- 25 build to FAST, hop out & dive in for last 25 FAST
Check HR after 6th time through.



Until 7:15 a.m., finish up with one of the following:

A) 25's with fins: 3- swim 15 yards FAST, 10 yards drill @ :40; 2- swim FAST @ :20; 1- 50 drill @ 1:00

B) 100's swim freestyle br 3: 2 @ 1:15, 1 @ 1:05; 2 @ 1:10, 1 @ 1:00; 2 @ 1:05, 1 @ :55

100 easy drill before you get out. Do some HW today & offer to help your parents around the house. Have a great day!

Monday, December 28, 2015- SCY

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

With fins:
8 x 25 breast pull with free kick @ :35
6 x 100 breast pull with dolphin kick @ 1:40, desc 1-2's, with FLIP TURNS
1:00 rest

3 sets of:
4 x 50 swim back/breast by 25's @ :50* (Lane 1 @ :55*)
1 x 100 swim free br 3 @ 1:00 (Lane 1 @ 1:05)
4 x 50 swim/kick by 25's in primary stroke NO FREE @ :50 (3rd set @ :45)
1 x 300 swim IM- 75 of each stroke (50 swim/25 kick), descend 1-3 to what you can, @ 5:30
*Gets :05 faster by round
No rest between sets.

4 sets of:
2 x 75 kick on back desc 1-2 @ 1:20 (Lane 1 go last 25 swim if needed)
2 x 75 kick FAST @ 1:40 with boards
2 x 75 kick on back @ 1:10- hustle to make the interval (last 25 swim if needed)
:10 extra rest
1 x 100 kick FAST for time with boards @ 2:00 (BROKEN 100 in even sets, 25-50-25, @ :10 rest)
No rest between sets

If there is time...
Work on breaststroke pullouts

100 easy drill before you get out. Do some HW today, don't wait until Sunday to get started on it. Be good to your teammates today.

Sunday, December 27, 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

8 x 200 @ :15 rest as follows:
odds- 50 catchup freestyle drill, 50 3 kicks 1 pull breaststroke drill, 100 drill/swim by 25's in primary stroke NO FREE
evens- 100 kick- 50 free on back, 50 choice NO FREE with boards, then 100 swim IM; desc these 1-2's
After #8, until everybody has finished...
 200 (or even a 300) choice skulling/choice kick on back by 25's

Everybody together:
24 x 75 in 4 sets of 6:
2- 25 swim fly, 50 swim back (good tempo, work the UDK's!) @ 1:05 (Lane 1 @ 1:15)
2- swim free br 3/5/3 by 25's @ :55 (Lane 1 @ 1:05)
2- 50 swim in primary stroke NO FREE, 25 kick on back @ 1:05 (Lane 1 @ 1:15)
1:00 rest after #24, check HR


12 x 25 @ :35-
odds- choice drill in primary stroke NO FREE
evens- swim build to FAST finish with smooth strong stroke- not sloppy or rushed here!
1:00 rest, check HR

Until the end of workout (hopefully, at least 9 rounds), all in primary stroke NO FREE:
3 x 25 swim @ :35- odds are 15M swim FAST, 10M drill; #2 is swim build to FAST
2 x 50 swim/kick on back by 25's @ :50
:20 extra rest (go on the :45)
1 x 75* swim FAST for time in primary stroke NO FREE from a dive @ 1:15
*Every third round, go this 75 BROKEN (from a push), 3 x 25 swim FAST @ :10 rest
No rest between sets, except after the BROKEN 75: wait for everybody to finish & go on the next top.

100 easy drill before you get out. Do some HW today & thank your parents for getting you to workout this morning. Have a great day!

Saturday, December 26, 2015- SCY

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

3 sets of (1st set freestyle, 2nd set in primary stroke NO FREE, 3rd set is choice NO FREE):
4 x 50 @ 1:00- 25 catchup free drill, 25 kick on back (5 FAST UDK off the wall!)
8 x 25 @ :35- odds choice drill (free, primary stroke, or choice NO FREE by round), evens are kick build to FAST
6 x 50 kick on back (UDK!)/ swim (free, primary or choice NO FREE by round) by 25's @ :55
1 x 200 kick- 100 on back (UDK!), 100 IM (by 25's) with boards- get time, descend 1-3
1:00 rest between sets.

3 sets of:
4 x 100 swim IM- except 1 x 25 is kick with boards (1st 25 in 1st 100, 2nd 25 in 2nd 100, 3rd 25 in 3rd 100, 4th 25 in 4th 100) @ 1:40 (@ 1:30 in 2nd set; @ 1:25 in 3rd set) Lane 1 go @ 1:50, 1:44, 1 :40 by round)
2 x 400 swim free br 3 descend 1-2 @ 5:00- use shnorkel for #1 in 1st set, #2 in 2nd set & #1 in 3rd set); Lane 1 go 350's @ same interval.

No rest between sets, check HR after 2nd 400 in each set.

100 easy drill before you get out. Do some HW tonight & get excited for tomorrow's workout (8-10 a.m. right here at CM). Have a great day!

Thursday, December 24, 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 25 @ :45 in sets of 4
1-4 on back: UDK to at least half way (FAST), then kick choice to the end
5-8 on stomach: 5 FAST UDK, then choice fly drill to the end
6 x 300* as follows:
odds- 25 swim fly br 1/1 (build), 50 swim backstroke (UDK!) with IM tempo- @ 4:40
evens- swim free br 3 @ 3:40
Desc the odds (1, 3 & 5) and evens (2, 4 & 6) 1-3 to what you can; #'s 5 & 6 should be juicy
*Lane 1 go 250's on the same interval (skip the last 50 for each 300)
1:00 rest, check HR


HOUR OF POWER-
12 rounds of:
1 x 50 kick easy choice @ 1:00
1 x 50 kick FAST @ 1:00
1 x 50 kick easy choice @ 1:00
2 x 50 kick FAST @ 1:00
Odd rounds on back, even rounds with boards (every third set with boards is breast kick)


100 easy drill before you get out. Enjoy the holiday with your family & appreciate all the good things in your life. Saturday back at Claude Moore (4-6 p.m.), have a great day!

Wednesday, December 23, 2015- PM Junior Gold

Happy Festivus!

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

3 sets of:
2 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in primary stroke NO FREE
2 x 75 @ 1:20- 25 swim free, then 50 swim/kick on back in primary stroke NO FREE, desc 1-2
No rest between sets, check HR after 3rd set.

9 x 100 in 3 sets of 3 as follows:
1&2- all kick with boards @ 1:40, IM order by 25's; desc 1-2 (Lane 1 @ 1:50)
#3- swim/kick on back by 50's in primary stroke, NO FREE, also @ 1:40 (Lane 1 @ 1:50)
1:00 rest after #9, check HR, then get right into...
1 x 200- drill choice/skulling by 25's
1:00 rest, check HR again

LONG SWIM-
One time through:
150 swim free br 3/100 swim IM/50 kick FAST free with boards
300 swim free br 3, desc the 150's 1-2 to STRONG/100 swim IM/50 kick FAST breast with boards
450 swim free br 3, desc the 150's 1-3 to something juicy/100 swim IM/50 kick FAST fly with boards
600 swim free br 3, desc the 150's 1-2 & 3-4 to all out FAST/100 swim IM/100 kick FAST choice w/bds
1:00 rest, check HR

Until the end of workout:
OVER/UNDERS @ 1:00, with vertical dolphin kick at the wall after each one.

100 easy drill before you get out. Drink plenty of water tonight & eat well, be ready for tomorrow morning (@ Ida Lee, 7-9 a.m.). Thanks your parents for getting you to the pool this afternoon. Have a great day!

Tuesday, December 22, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling
1:00 rest

18 x 75 in sets of 6: 3/2/1, then 2-2-2, then 1/2/3
1) 50 catch up free drill, 25 breast pull with free kick @ 1:20
2) 25 fly pull with free kick, 50 ra back la back by 25's @ 1:20
3- swim IM @ 1:10

3 sets of:
1 x 125- 100 swim back/breast by 50's, 25 kick FAST free with boards @ 2:00
1 x 125- 25 swim fly, 100 kick (75 on back- UDK!, 25 with boards) @ 2:00
2 x 125 swim free br 3 @ 1:35*
*2nd set @ 1:30; 3rd set @ 1:25
No rest between sets, check HR after last set.


LONG SWIM-
One time through:

1 x 150 swim free br 3/5/3 by 50's
1 x 100 swim IM
1 x 50 kick FAST free with boards

1 x 300 swim free br 3, descend the 150's 1-2 to what you can, #2 should be strong
1 x 100 swim IM
1 x 50 kick FAST breaststroke with boards

1 x 450 swim freestyle br 3, descend the 150's 1-3 to something juicy
1 x 100 swim IM
1 x 50 kick FAST dolphin kick with boards

1 x 600 swim free br 3, descend the 150's 1-2 & 3-4, #2 should be solid (90% effort), #4 should be all out smoking FAST
1 x 100 swim IM
1 x 50 kick choice FAST with boards
1:00 rest, get HR

Until 7:15, finish up with...
Vertical dolphin kick at the wall for :20, then...
OVER/UNDERS from a dive (each round @ 1:00)

100 easy drill before you get out. Do an excellent job with drylands tonight- last one until next year! Be sure to read & offer to help your parents get ready for the holidays. Have a great day!

Monday, December 21, 2015- PM Junior Gold

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

1:00 rest

3 sets of:
4* x 75- 25 catchup free drill, 50 drill in primary stroke NO FREE @ 1:25
1** x 150 @ 2:30 (@ 2:40 in 2^nd & 3^rd sets)- 75 swim in primary stroke, 75 kick on back
*in 3rd round, go 4 x 75 swim free br 3/5/3 by 25's @ :55, Lane 1 @ 1:00
**add 1 x 150 in each round, and descend 1-2 (2nd set) and 1-3 (3rd set) to something juicy!
No rest between sets, check HR after last 150 in each round.

With fins,
8 x 25 @ :35- breast pull with free kick- looking down at the end of each stroke
9 x 75 @ 1:30- breast pull with dolphin kick, desc 1-3's with flip turns; EXCEPT, middle round of 3 is 50 breast pull with dolphin kick and flip turns, then 25 choice on back @ 1:05
Check HR after #9, then take off fins & get right into...
1 x 200 choice skulling/drill by 25's
1:00 rest, check HR again

8 x 25 kick with boards, odds @ :40, evens @ :25
2 x 75 kick on back (UDK!) descend 1-2 to FAST @ 1:20
:10 extra rest...
1 x 200 kick FAST for time @ 3:30

9 x 100 in 3 sets of 3 as follows:
1- swim free br 3 @ 1:20
2- swim free br 3, except 3rd 25 is kick free on back (UDK!) @ 1:25
3- swim 75 free br 3, last 25 is swim breaststroke from a dive @ 1:30

8 x 25 kick with boards, odds @ :45, evens @ :20
2 x 75 kick on back (UDK!) descend 1-2 to FAST @ 1:20
:10 extra rest
BROKEN 200 KICK: 2 x 25, 75-50-25, all @ :10 rest (1st group subtract :40 to get time; 2nd group subtract :45, etc...)

Until 5:30 p.m., finish up with...
1 x 750 swim free with shnorkels desc the 150's 1-3 & 4-5


100 easy drill before you get out. Do some reading today, and be sure to help your parents around the house. Nothing tomorrow afternoon, back here on Wednesday at 3:30, then at Ida Lee on Thursday from 7-9 a.m. Have a great day!

Monday, December 21, 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

3 sets of:
4* x 75- 25 catchup free drill, 50 drill in primary stroke NO FREE
1** x 150 @ 2:30- 75 swim in primary stroke, 75 kick on back
*in 3rd round, go 4 x 75 swim free br 3/5/3 by 25's @ :55
**add 1 x 150 in each round, and descend 1-2 (2nd set) and 1-3 (3rd set) to something juicy!
No rest between sets, check HR after last 150 in each round.

With fins,
8 x 25 @ :35- breast pull with free kick- looking down at the end of each stroke
9 x 75 @ 1:20- breast pull with dolphin kick, desc 1-3's with flip turns; EXCEPT, middle round of 3 is 50 breast pull with dolphin kick and flip turns, then 25 choice on back @ 1:05
Check HR after #9, then take off fins & get right into...
1 x 200 choice skulling/drill by 25's
1:00 rest, check HR again

8 x 25 kick with boards, odds @ :40, evens @ :25
2 x 75 kick on back (UDK!) descend 1-2 to FAST @ 1:20
:10 extra rest...
1 x 200 kick FAST for time @ 3:30

9 x 100 in 3 sets of 3 as follows:
1- swim free br 3 @ 1:10
2- swim free br 3, except 3rd 25 is kick free on back (UDK!) @ 1:15
3- swim 75 free br 3, last 25 is swim breaststroke from a dive @ 1:20

8 x 25 kick with boards, odds @ :45, evens @ :20
2 x 75 kick on back (UDK!) descend 1-2 to FAST @ 1:20
:10 extra rest
BROKEN 200 KICK: 2 x 25, 75-50-25, all @ :10 rest (1st group subtract :40 to get time; 2nd group subtract :45, etc...)

Until 7:15 a.m., finish up with...
1 x 750 swim free with shnorkels desc the 150's 1-3 & 4-5


100 easy drill before you get out. Do some reading today, and be sure to help your parents around the house. Tomorrow morning at 5:15 a.m., have a great day!

Sunday, December 20, 2015- SCY

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

8 x 25 fly pull with free kick @ :35- press your shoulders & torso forward & down on the recovery to help get your head down before your arms come around.

All "out & backs" are swim fly/kick fly on back...
4 x out & backs to halfway @ :40
4 x 50 kick FAST fly/choice by 25's @ 1:00- all on back (UDK!)
1 x 100 kick all out FAST for time fly kick with boards @ 2:00

4 x out & backs to the far flags @ :50
4 x 50 kick FAST fly/breast by 25's @ 1:00, all on back
1 x 100 kick all out FAST for time fly/breast kick by 50's with boards @ 2:00

4 x 50 swim/kick by 25's- all fly- @ 1:00, build each 25 to FAST
4 x 50 kick fly/free by 25's on back, all @ :50 (Lane 1 go kick fly/swim free by 25's)
:20 rest
1 x BROKEN 100 fly kick: 4 x 25 kick all out FAST @ :10 rest
1:00 rest, check HR

4 rounds of:
5 x 100 swim 25 fly, 50 back (tempo), 25 breast (kick drives you) @ 1:35, except #'s 2 & 4 @ 1:25
1 x 150 swim free br 3/5/3 by 50's- BIG negative split, @ 2:00
1:00 rest after 2nd set, check HR


100 easy drill before you get out. Do some reading tonight & offer to help your parents around the house. REMEMBER: tomorrow 5:15-7:15 a.m. (morning group), and 3:30-5:30 p.m. (afternoon & Ida Lee groups), all at Claude Moore. Have a great day!

Sunday, December 20, 2015- Senior Silver

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

3 x 200 @ 3:40- 50 catchup free drill, 50 choice drill NO FREE, 100 kick on back- 5 FAST UDK off each wall; descend the 100 kick 1-3 to what you can
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill- even hip rotation, keep head still
6 x 25 @ :40- 1/2 sit & spin drill, 1/2 swim backstroke (with same tempo as the drill)
6 x 75 swim 50 backstroke, 25 breaststroke @ 1:20- desc 1-3's to what you can
1:00 rest

5 sets of:
1 x 100 @ 1:50- swim choice, except 3rd 25 is kick free on back
1 x 100 @ 1:50- 50 swim in primary stroke (NO FREE), 50 kick with boards (choice kick)
1 x 100 @ 1:50- all kick on back (UDK!)
1 x 150 kick as follows:
Odd sets, BROKEN 150 KICK- 3 x 50 @ :10 rest with boards, IM order by 50's
Even sets, 1 x 150 kick choice on back (all one kick) FAST for time
1:00 rest between sets.
After 5th set...
1 x 200 choice drill/skulling by 25's
1:00 rest

 Until the end of workout, finish up with...
50's swim/kick on back by 25's in sets of 6:
1-3, fourth best stroke (NO FREE), 2 @ :55, 1 @ :45
4-6, in primary stroke NO FREE, 2 @ :55, 1 @ :45

100 easy drill before you get out. Be good to each other today, try to do something together if possible and make the most of the holiday break.

Saturday, December 19, 2015- SCY

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

3 x 200 @ 3:40- 50 catchup free drill, 50 choice drill NO FREE, 100 kick on back- 5 FAST UDK off each wall; descend the 100 kick 1-3 to what you can
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill- even hip rotation, keep head still
6 x 25 @ :40- 1/2 sit & spin drill, 1/2 swim backstroke (with same tempo as the drill)
6 x 75 swim 50 backstroke, 25 breaststroke @ 1:20- desc 1-3's to what you can
1:00 rest

6 sets of:
1 x 100 @ 1:40- swim choice, except 3rd 25 is kick free on back
1 x 100 @ 1:40- 50 swim in primary stroke, 50 kick with boards (choice kick)
1 x 100 @ 1:40- all kick on back (UDK!)
1 x 150 kick as follows:
Odd sets, 1 x 150 kick FAST for time on back
Even sets: BROKEN 150 KICK- 3 x 50 @ :10 rest with boards, IM order by 50's
1:00 rest between sets.
After 6th set...
1 x 200 choice drill/skulling by 25's
1:00 rest

TEST SET:
8 x 50 kick all out FAST for time @ 1:00- with boards, all one stroke


100 easy choice drill before you get out. Do an excellent job with drylands today, and remind your parents to sign you up for the 1650 on January 3 (after you thank them for getting you to workout this morning). Have a great day!

Thursday, December 17, 2015- PM Junior Gold

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

4 x 150 @ :15 rest-
odds- 50 catchup free drill, 25 choice kick on back build to FAST
evens- 50 swim free br 3, 100 drill/swim by 25's in 4th best stroke (NO FREE)
18 x 50 @ :55 in 3 sets of 6 as follows:
1-3, swim IM order by 25's
4-6, swim/kick by 25's in 4th best stroke (odd rounds); swim/kick by 25's in primary stroke NO FREE (2nd round)
1:00 rest, check HR

3 sets of:
6 x 100 kick @ 1:50-
odds on back neg split (5 FAST UDK off each wall!)
evens with boards FAST, except #4 is BROKEN: 25/50/25, all @ :10 rest
1 x 200 kick- 100 kick on back (UDK!) choice, 100 with boards IM order by 25's
1:00 rest between sets.

Focus on UDK's throughout the next set...
With fins, 3 sets of:
6 x 25 @ :35 fly drill, except #'s 3 (build to FAST) and #5 (all out FAST @ :20)
1* x 50 @ :50  fly swim/kick by 25's FAST 
*add 1 x 50 per round, so 4 x 50 swim/kick fly @ :50 in 4th round.


Do an excellent job in school today and thank your parents for getting you to workout this afternoon. Have a great day!

Thursday, December 17, 2015- SCY

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

6 x 150 @ :15 rest-
odds- 50 catchup free drill, 25 choice kick on back build to FAST
evens- 50 swim free br 3, 100 drill/swim by 25's in 4th best stroke (NO FREE)
28 x 50 in 4 sets of 7 as follows:
1-3, swim IM order by 25's @ :50
4-7, swim/kick by 25's in 4th best stroke (odd rounds) @ :55; swim/kick by 25's in primary stroke NO FREE (even rounds) @ :50
1:00 rest, check HR

3 sets of:
6 x 100 kick @ 1:40-
odds on back neg split (5 FAST UDK off each wall!)
evens with boards FAST, except #4 is BROKEN: 25/50/25, all @ :10 rest
1 x 200 kick- 100 kick on back (UDK!) choice, 100 with boards IM order by 25's
1:00 rest between sets.

Focus on UDK's throughout the next set...
With fins, 4 sets of:
6 x 25 @ :35 fly drill, except #'s 3 (build to FAST) and #5 (all out FAST @ :20)
1* x 50 @ :50  fly swim/kick by 25's FAST 
*add 1 x 50 per round, so 4 x 50 swim/kick fly @ :50 in 4th round.

Finish up with...
1 x 900 swim free with shnorkel, descend the 300's 1-3 to something juicy!
100 easy drill before you get out.


Do an excellent job in school today and thanks your parents for getting you to workout this morning. Have a great day!

Wednesday, December 16, 2015- PM Junior Gold

1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's) and then 100 kick
1:00 rest

With fins, 3 sets of:
6 x 25 breast pull with free kick @ :40- keep hands in front of your body
4 x 75 @ 1:30- breast pull with dolphin kick, descend 1-2's and do FLIPTURNS; get flat after each stroke
No rest between sets, EXCEPT...
:30 rest after 2nd set to take off fins, then before starting 3rd set, get right into...
1 x 200 choice skulling on stomach/kick choice on back- build kick to FAST
:30 rest after the 200, then everybody starts the 3rd set together
1:00 rest after 3rd set, check HR


4 sets of:
4 x "out & backs" @ :40- swim FAST out just past halfway, flip turn onto your back, then kick back FAST
1 x 50 kick FAST for time with boards @ 1:00 (same stroke for all 4 x 50's)- get time & add together for 200 total after the 4 rounds.
After 4th round, 1:00 rest, then...
1 x 200 kick FAST for time on back (UDK's!!)- get time, can you be faster than your 4 x 50's add-up?

Until 6:00 p.m.:
Repeat a set of 4 x 125's as follows, descend 1-2's
1&2 @ 1:50- 100 swim free br 3/5 by 50's, then 25 swim in primary stroke NO FREE, desc 1-2
3&4 @ 2:00- 100 swim IM. 25 kick choice on back (same stroke for both), desc 1-2

At 5:58, stop doing the 125's & go 1 x 100 easy drill.

Do an excellent job with your HW tonight & thanks your parents for getting you to workout this afternoon. Have a great day!

Wednesday, December 16, 2015- SCY

1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25’s), 100 kick on back (UDK!)

1:00 rest

With fins, 3 sets of (last set without fins):

6 x 25 breast pull with free kick @ :35- keep stroke in front of body

6 x 75 breast pull with dolphin kick @ 1:30 descend 1-3’s (1^st set) and 1-2’s (2^nd & 3^rd set)

*Start 3^rd set with 1 x 200 choice skulling on stomach/kick on back with UDK to halfway by 25’s

:30 rest after 2^nd set to take off fins

15 x 50 @ :50 in sets of 3 as follows:

1&2- swim breast/free by 25’s

#3- swim/kick on back breaststroke

LONG SWIM-
One time through, focus on UDK throughout:
150 swim free br 3/5/3 by 50's
100 swim- 50 back, 50 breast
200 kick- 100 IM kick with boards (IM order by 25's), 100 kick on back- 50 free, 50 choice

     150 swim free br 3/5/3 by 50's
     200 swim- 100 back, 100 breast
     200 kick- 100 IM kick with boards (by 25's), 100 kick on back- 50 free, 50 choice

150 swim free br 3/5/3 by 50's
300 swim- 150 back, 150 breast
200 kick- 100 IM kick with boards (by 25's), 100 kick on back- 50 free, 50 choice
1:00 rest, check HR

Until 7:15 a.m., finish up with...
125’s @ 1:40- 100 swim free br 3/5 by 50's, then last 25 is swim in primary stroke NO FREE, desc 1-2's

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. Have a great day!

Tuesday, December 15, 2015- SCY

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

2 sets of:
4 x 50 catchup free drill @ 1:00- let your hands touch out front, pull in line with shoulders, kick drives you
4 x 25 sit & spin backstroke drill @ :35 (1/2 drill, 1/2 swim with same tempo)
6 x 75 swim @ 1:10- #'s 1-3 are 50 free, 25 backstroke; #'s 4-6 are 25 free, 50 backstroke- desc 1-3's
No rest between sets, check HR after 2nd set, then continue right into...

15 x 100 kick as follows:
odd 100's- 50 kick free on back (UDK!), 50 kick choice NO FREE with boards
#2- kick on back (UDK!), except 3rd 25 is swim build to FAST in primary stroke NO FREE
#4- swim IM, except last 25 is kick  free on back @ 1:20
1st round (except for #5) is @ 1:35
2nd round is @ 1:30
3rd round is on 1:25
Check HR

LONG SWIM-
One time through, focus on UDK throughout:
150 swim free br 3/5/3 by 50's
100 swim- 50 back, 50 breast
200 kick- 100 IM kick with boards (IM order by 25's), 100 kick on back- 50 free, 50 choice

150 swim free br 3/5/3 by 50's
200 swim- 100 back, 100 breast
200 kick- 100 IM kick with boards (by 25's), 100 kick on back- 50 free, 50 choice

150 swim free br 3/5/3 by 50's
300 swim- 150 back, 150 breast
200 kick- 100 IM kick with boards (by 25's), 100 kick on back- 50 free, 50 choice
1:00 rest, check HR

Until 7:15 a.m., finish up with...
125 @ 1:35- 100 swim free br 3/5 by 50's, then last 25 is swim in primary stroke NO FREE, desc 1-2's

100 easy drill before you get out. Do an excellent job in school today, and with drylands. Be sure to thank your parents for spending all weekend at the meet. Have a great day!

Sunday Morning, December 13, 2015- Senior Silver

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

4 sets of:
4 x 25 kick on back @ :40 (UDK!), choice of kick (@ :30 in even sets)
3 x 50 drill/swim by 25's @ 1:00 in primary stroke NO FREE (can be freestyle in 3rd set)
2 x 75 @ 1:25 50 swim, 25 kick on back- all in primary stroke NO FREE, desc 1-2 to something juicy!
1 x 100 @ 2:15 kick FAST for time on back- get time & check HR
1:00 rest after 4th set, check HR
After 4th set...

6 x 200 as follows:
odds- pull free with shnorkel @ 3:40, negative split
evens- kick, 100 IM order by 25's with boards, then 100 choice kick on back (UDK! UDK!) @ 3:30


With fins, until 8 a.m., finish up with:
4 x 25 breast pull with free kick- keep the stroke in front of you!
2 x 75 breast pull with dolphin kick, desc 1-2 to all out FAST, with flip turns!

100 easy drill before you go. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!

Thursday, December 10, 2015- PM Junior Gold

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

6 x 75- 25 breast kick on back, 25 drill, 25 swim @ 1:30 (drill & swim are free on odd 75's, primary stroke NO FREE on even 75's)
8 x 50 @ :55- 25 swim free, 25 swim IM order by 25's- do include free on 2nd 25 (only fly/back & breast) Lane 1 can go @ 1:00 if necessary
6 x 75- 25 kick choice on back FAST to 15M, then easy to the end (UDK's!!), then 50 swim/kick by 25's in primary stroke NO FREE @ 1:40
1 x 200- drill choice/skulling by 25's
1:00 rest, check HR

Go 3 free, 3 NO FREE for the 1/2 pool sprints...
12 x 1/2 pool sprints @ :40
1 x 300- each 100 is 25 swim easy free, then 75 (choice, does not have to be free, but all the same stroke for this 75) drill/drill/swim by 25's; the 25 swim at the end of each 100 is from a dive build to FAST

Until 5:30 p.m., work on starts.

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Be sure to bring some schoolwork with you to the meet- and a water bottle. Have a great day!

Wednesday, December 9, 2015- PM Junior Gold

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

3 sets of:
2 x 100 @ 1:50 (Lane 1 @ 2:00 if necessary), 50 drill in primary stroke (NO FREE), 50 kick on back- desc the 50 kick on back 1-2 to what you can.
6 x 25 @ :40 as follows:
odd 25's- kick on back FAST to 15 yards, then easy to the end (5 FAST UDK off the wall!)
even 25's- swim build to all out FAST finish; these are same stroke as the drill on the 100's
1 x 200* swim- 100 IM, then 100 kick free with boards- should be FAST in 3rd set

*Get time for the 200, desc 1-3
1:00 rest between sets, check HR after each 200.

3 x 450 swim free (can be backstroke for #1 & 3 if swimming backstroke this weekend) @ :20 rest, descend 1-3; USE SHNORKLE ON #2
1:00 rest, check HR & get fins

With fins, 24 x 25 @ :40 as follows:
1&2- swim build to FAST; #3- swim all FAST; #4- all drill
Odd rounds of 4 are free; even rounds of 4 are primary stroke NO FREE

1 x 100 easy drill, then work on starts until 6 p.m.

Do an excellent job with your HW tonight & get excited to race this weekend (FYI, NO DRYLANDS THIS WEEKEND). Regular workout here tomorrow at 4:30- but only until 5:30 p.m. Have a great day!

Tuesday, December 8, 2015- PM Junior Gold

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

2 sets of:
2 x 75 @ 1:25- 25 breast kick on back, 50 drill in primary stroke (NO FREE)
2 x 75 @ 1:25- 25 kick free on back, 50 breast drill- 3 kicks 1 pull
2 x 100 @ 1:45- 50 catchup free drill, 50 kick choice on back (UDK!), desc the kick 1-2
After 1st set: 8 x 1/2 pool sprints @ :30- 3 free, 3 NO FREE, 2 choice
After 2nd set: two BROKEN 100's KICK with boards as follows:
1st 100: 4 x 25 kick FAST @ :10 rest
then, 100 easy drill your choice
2nd 100: 25/50/25 kick FAST @ :10 rest
1:00 rest, check HR

18 x 50 @ 1:10 as follows:
1&2- swim descend 1-2 to something JUICY! Target your first 50 split of your 100 Goal Time on the 2^nd 50
#3- choice drill (same stroke as the 1st 2 x 50)
2 x 300 swim free br 3 @ 5:00, descend 1-3 to what you can (#2 is with the shnorkels).

Until the end of workout, with fins, finish up with:
25's in sets of 4 @ :40: the usual:

1. ½ swim FAST ½ drill
2. Swim build to a FAST finish
3. All drill
4. All swim FAST

Change strokes after each set of 4

100 easy drill before you get out. Do an excellent job in school today & get excited for the meet this weekend. Have a great day!

Tuesday, December 8, 2015- SCY

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

3 sets of:
2 x 75 @ 1:20- 25 breast kick on back, 50 drill in primary stroke (NO FREE)
2 x 75 @ 1:20- 25 kick free on back, 50 breast drill- 3 kicks 1 pull
2 x 100 @ 1:40- 50 catchup free drill, 50 kick choice on back (UDK!), desc the kick 1-2
After 1st set: 6 x 25 sit & spin backstroke drill @ :35
After 2nd set: 8 x 1/2 pool sprints @ :30- 3 free, 3 NO FREE, 2 choice
After 3rd set: two BROKEN 100's KICK with boards as follows:
1st 100: 4 x 25 kick FAST @ :10 rest
100 easy drill your choice
2nd 100: 25/50/25 kick FAST @ :10 rest
1:00 rest, check HR

30 x 50 @ 1:00 as follows:
1&2- swim descend 1-2 to something JUICY! Target your first 50 split of your 100 Goal Time (#2)
#3- choice drill (same stroke as the 1st 2 x 50)
3 x 300 swim free br 3 @ 4:30, descend 1-3 to what you can (#2 is with the shnorkels).

Until 7:15 a.m., with fins, finish up with:
25's in sets of 4 @ :40: the usual!
Change strokes after each set of 4


100 easy drill before you get out. Do an excellent job in school today & get excited for the meet this weekend. Have a great day!

Monday, December 7, 2015- PM Junior Gold

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

4 x 150 @ 2:40- 100 drill/swim by 25's, 50 kick on back (UDK's!)- desc the 50's kick 1-2 & 3-4 (free kick on #'s 1-2; breast kick on back for #'s 3&4)
6 x 75 swim @ 1:15 (1:20 for Lane 1)- 25 free, 50 IM order by 25's (so, #1 is free/fly/back; #2 is free/back/breast; #3 is free/breast/free; #4 is free/free/fly; #5 is free/fly/back; #6 is free/back/breast
1:00 rest, check HR

Keep track of 100's kick...
6 x "out & backs" @ :40- swim out to halfway, flip turn onto back, then kick back- all FAST
1 x 100 kick FAST on back (UDK's!), @ 2:00, get time
2 x 300 desc 1-2 @ 4:30- 75 swim free br 3/5/3 by 25’s, 75 kick on back choice neg split, 75 swim IM (NO FREE)

6 x 25 kick FAST @ :40- one backwards somersault at midpool, kick is free/breaststroke (half of each)
1 x 100 kick FAST on back (UDK's!) @ 2:00, get time & add to first 100 kick
6 x 100 @ 1:30 (Lane 1 @ 1:40) swim 75 free br 3/5/3 by 25's, then last 25 is IM order
#1 &4 are 75 free, 25 fly; #2 & 5 are 75 free, 25 back; # 3 & 6 are 75 free, 25 breast
1:00 rest, check HR

6 x 50 kick FAST with boards @ 1:15 as follows (vertical dolphin kick at wall prior to leaving for each 50 kick (hands behind your head):  kick is IM order by 25's through all 6 x 50's (fly/back; back/breast; breast/free; free/fly; fly/back; back/breast)
1 x 100 kick FAST on back @ 2:00, get time & add to previous 2 x 100's kick for 300 yard total
6 x 100 as follows:
odds- swim choice @ 1:30, except the 3rd 25 is kick FAST on back
evens- swim choice/kick with boards choice by 50's @ 1:45- you'll have to hustle here!
1:00 rest, check HR

6 x 50 kick all out FAST with boards @ 1:15- add up each 50 as you go, can your 6 x 50’s (total time) be faster than your 3 x 100’s kick added together???
100 easy choice drill/swim by 25's @ 1:00 rest

If there is time…

4 x 75 kick FAST on back @ 1:45

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