Saturday, December 31, 2016- Combined Junior Gold @ CM

MEET WARM-UP, then we RACE!

8 x 175 from a dive in heats:
1-2, 75 swim fly, 50 back, 50 breast
3-4, 50 swim fly, 75 swim back, 50 swim breast
5-6, 50 swim fly, 50 swim back, 75 swim breast
7-8, all kick with boards, 100 IM order, 75 primary stroke NO FREE

100 easy drill before you get out. Enjoy the time off- you won't be swimming again until next year. Tomorrow here at Claude Moore, 12-2, then regular schedule begins again on Monday. Have a great day!

Friday, December 30, 2016

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

4 x 200 @ :10 rest- drill/swim/drill/kick (build) by 25's; odd 200's are free, even 200's are primary stroke NO FREE
8 x 50 swim/kick by 25's-
1-4, IM order by 25's @ :50
5-8 freestyle @ :45
1:00 rest, check HR

3 x 100 @ 1:30- 75 swim IM, 25 kick on back
BROKEN 100 kick- 4 x 25 @ :10 rest with boards (all @ 2:30)

3 x 100 @ 1:30- 50 swim in primary stroke, 50 kick in primary stroke with boards
BROKEN 100 kick- 50/2 x 25

3 x 100 @ 1:30- 25 swim free, 75 kick on back
BROKEN 100 kick- 25/50/25

3 x 100 kick @ 1:30- 50 on back, 50 with boards
BROKEN 100 kick- 2 x 25/50
1:00 rest, check HR

1 x 900 swim free w/shnorkels, desc the 300's 1-3 to something juicy
1:00 rest

Until 7:20 a.m.,
1* x 50 swim FAST in primary stroke (NO FREE) @ 1:00- target your 2nd 50 split of your 100 SCY goal time
1 x 75 drill in primary stroke @ 2:00
*add 1 x 50 in each round

100 easy drill before you get out. Do some reading today, make sure you're ready for school next week. Tomorrow morning 8-10:20 a.m., then drylands at S & H. Have a great day!

Thursday, December 29, 2016- PM Junior Gold & IL Junior Gold @ Claude Moore

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

All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR

9 x 150 swim @ 2:30 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR

8 x 100 @ 1:50- odds are choice kick, evens are swim free @ mile pace
8 x 100 @ 1:40- odds are swim IM, evens are swim free @ 1000 pace
8 x 100 @ 1:30- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's

Do some reading today, enjoy the time off. Have a great day!

Thursday Morning, December 29, 2016

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

All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR

9 x 150 swim @ 2:20 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR

12 x 100 @ 1:40- odds are choice kick, evens are swim free @ mile pace
12 x 100 @ 1:30- odds are swim IM, evens are swim free @ 1000 pace
12 x 100 @ 1:20- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's

Do some reading today, enjoy the time off. Have a great day!

Wednesday, December 28, 2016- Combined Jr. Gold at Ida Lee

1 x 600- 300 swim freestyle, 3 x 100 reverse IM's- all drill
1:00 rest

15 x 75 in sets of 3 as follows:
1-3, catchup free drill, last 25 is kick @ 1:20
4-6, 25 sit & spin back drill, last 50 choice back drill @ 1:20
7-9, 25 breast pull with free kick, last 50 2 kicks 1 pull breast drill @ 1:20
10-12, 25 fly pull with free kick, 50 choice fly drill @ 1:20
13-15, swim IM desc 1-3 to something smoking FAST
1:00 rest, check HR

HOUR OF POWER
60 x 50 kick all  FAST @ 1:00, go 6 with boards, 6 on back
1:00 rest, check HR

BUCKET OF BALLS

100 easy drill before you get out, then BREAKFAST Tomorrow back to AM and PM. Have a great day!

Tuesday, December 27, 2016- PM Junior Gold @ CM

1 x 600- 300 swim freestyle, 300 choice IM drill
1:00 rest

With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR

16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:35 (1:45)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:10 (1:20 or 1:25)
1:00 rest after 8 & 16, check  HR

LONG SWIM-
Until 5:30 p.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.

100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!

Tuesday, December 27, 2016

1 x 600- 300 swim freestyle, 300 choice IM drill
1:00 rest

With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR

16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:30 (1:40)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:05 (1:15)
1:00 rest after 8 & 16, check  HR

LONG SWIM-
Until 7:20 a.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.

100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!

Monday, December 26, 2016- Combined Jr. Gold @ Claude Moore

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 @ 1:00 choice drill freestyle
1 x 200 drill/swim by 25's - 100 free, 100 NO FREE
:30 rest, check HR
4 sets of:
4 x "out & backs with boards @ :40- free kick to halfway, forward ss, then dolphin kick back to the wall (breast kick back to the wall on even sets)
:20 extra rest...
1 x 100 kick FAST for time with boards- keep track of times, all @ 2:30
After 4th set...
3 x 300 swim free with shnorkel, desc 1-3 @ :20 rest to something juicy.
Check HR after #3.

Finish up with...
3 x 400 as follows:
odd 400's are PARTNER KICK- each 50 is free/primary stroke (NO FREE) by 25's with boards; your partner does vertical dolphin kick while you kick, get time for total 400
#2- 4 x 100 on the fastest interval you can do: 25 swim fly, 50 swim free br 3, 25 kick choice on back
1:00 rest, check HR
TEST SET- 400 kick FAST FOR TIME

100 easy drill before you get out. Do some reading tonight, make sure you're ready for the training this week. Have a great day!

Saturday, December 24, 2016- combined Jr. Gold @ Claude Moore

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

With fins,
8 x 25 breast pull with free kick @ :35
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2's- with flip turns!
Take fins off, get right into...
1 x 300- 50 2 kicks 1 pull breast drill, 25 swim breast (build), 25 choice easy skulling
1:00 rest, check HR

9 x 50 as follows:
1-2, swim back/breast desc 1-2
#3- swim/kick breast by 25's
1st 3 @ :55, 2nd 3 @ :50, last 3 @ :45
:30 rest, check HR...
6 x 100 swim
#1- 25 fly, 75 free br 3/5/3
#2- 25 free, 25 back, 50 free br 3/5
#3- 50 swim free br 3/5, 25 swim breast, 25 swim free br 3
Go 3 @ 1:30, 3 @ 1:20 (Lane 1 go 3 @ 1:40, 3 @ 1:30)
:30 rest, check HR
100 swim FAST IM from a dive

3 sets of:
8 x 50 as follows-
1-6 kick on back (odds fly/free, evens breast/free by 25's)
#7- swim fly/back
#8- swim breast/free
8 @ :50 (:55) kick is on back
8 @ :50 (:55) kick is with boards
8 @ :45 (:50) kick is on back
:30 rest, check HR
2 x 200 swim IM (last 50 kick free with boards) desc 1-2, #2 is from a dive

8 x 150 @ :15 rest with shnorkels:
odds- kick IM order (by 50's) with boards, neg split each 50
evens- swim free desc the 50's 1-3
:30 rest, check HR
3 x 300 swim IM (75 of each stroke, last 75 kick free- 25 on back, 50 with boards) desc 1-3; #3 is from a dive

3 x 400 as follows:
odd 400's are PARTNER KICK- each 50 is free/primary stroke (NO FREE) by 25's with boards; your partner does vertical dolphin kick while you kick, get time for total 400
#2- 4 x 100 on the fastest interval you can do: 25 swim fly, 50 swim free br 3, 25 kick choice on back
1:00 rest, check HR
TEST SET- 400 kick FAST FOR TIME

MYSTERY SET

100 easy drill before you get out. Enjoy the extra time off this weekend, happy holidays to you & your family. See you on Monday!

Friday, December 23, 2016

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

With fins:
6 x 25 @ :35- fly pull with free kick
4 x 50 @ 1:00- 1/2 ra 1/2 la fly drill
6 x 75 @ 1:20- swim/kick/swim fly desc 1-2's
1:00 rest, take fins off

6 sets of:
6 x 25 (all @ 4:00)-
1&2, kick FAST with boards @ :35- backwards somersault at midpool
3- swim fly FAST @ :20
4- kick FAST @ back @ :20
5&6,  kick choice FAST @ :35
After 4:00....
1 x 100* kick FAST on back- get time (*in even sets, go 2 x 50 kick FAST @ :10 rest rest)
:30 rest between sets, check HR

6 x 200 @ :20 rest desc 1-2's as follows:
100 swim IM, 50 kick w/boards in primary stroke, 50 swim in primary stroke

Until 7:15 a.m., finish up with...
4 x 50 swim @ 1:00 in primary stroke, target 1st 50 split of 100 Goal Time
:20 rest
1 x 75 swim FAST for time from a dive in primary stroke- get time
25 drill
1:00 rest betweens ets.

100 easy drill before you get out. Do some reading today, offer to help your parents around the house. NO DRYLANDS on Saturday. Have a great day!

Thursday, December 22, 2016- PM Junior Gold & IL Junior Gold @ CM

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

4 x 50 @ 1:00- 6k switch back drill
8 x 25 @ :40
odds are sit & spin drill, evens are kick build, UDK past the flags
6 sets of:
1 x 25 drill choice backstroke @ :40
1 x 75 swim backstroke, desc the 3 x 25's 1-3 to something smoking fast @ 1:20
No rest between sets; check HR after 6th set

1 x 200 kick on back @ 4:00- choice/primary stroke kick by 25's (UDK past the flags)
8 x 100 kick @ 1:50-
odds are breast/free by 25's, neg split
evens are choice, except 1st 25 is dolphin kick & 3rd 25 is all out FAST
BROKEN 200 KICK: 4 x 50 kick with boards all out FAST @ :10 rest
1:00 rest, check HR

3 sets of:
6 x 100 swim at pace (freestyle) @ 1:40/1:50/2:00
1 x 300 swim freestyle with shnorkels, descend 1-3
1:00 rest between sets.

100 easy drill before you get out. Enjoy the time off today, be sure to do some HW, offer to help your parents around the house. Have a great day!

Thursday, December 22, 2016

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

4 x 50 @ 1:00- 6k switch back drill
8 x 25 @ :35
odds are sit & spin drill, evens are kick build, UDK past the flags
6 sets of:
1 x 25 drill choice backstroke @ :35
1 x 75 swim backstroke, desc the 3 x 25's 1-3 to something smoking fast @ 1:15
No rest between sets; check HR after 6th set

1 x 200 kick on back @ 3:40- choice/primary stroke kick by 25's (UDK past the flags)
8 x 100 kick @ 1:40-
odds are breast/free by 25's, neg split
evens are choice, except 1st 25 is dolphin kick & 3rd 25 is all out FAST
BROKEN 200 KICK: 4 x 50 kick with boards all out FAST @ :10 rest
1:00 rest, check HR

3 sets of:
6 x 100 swim at pace (freestyle) @ 1:30/1:40/1:50
1 x 50 swim faster than pace @ 1:00
1 x 300 swim freestyle with shnorkels, descend 1-3
1:00 rest between sets.

100 easy drill before you get out. Enjoy the time off today, be sure to do some HW, offer to help your parents around the house. See you tomorrow morning!

Wednesday, December 21, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill
1:00 rest

2 sets of:
2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
2 x 100 @ 1:50- 25 breast kick on back, 75 drill/swim/drill by 25's breaststroke
1 x 200- choice breaststroke drill/swim breaststroke build to FAST by 25's, except last 50 is choice skulling
1:00 rest, check HR

18 x 50 in sets of 3 as follows:
1&2- swim kick choice by 25's @ :55
#3- kick on back, focus on UDK's off the wall- also @ :55
Odd sets of 3 @ :55, even sets of 3 @ :45!! (@ :50 if necessary)
1:00 rest, check HR

With fins:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 50 LB/swim by 25's- how close can you get to your 3rd 50 above?
After every third set, take off fins for...
1 x 200- 50 kick on back (UDK), then 150 drill/swim by 25's,
:30 rest
3 x 50 swim desc @ 1:00
1 x 50 LB/swim by 25's- how close can you come to your time on 3rd 50 above?
Put fins back on for another 3 rounds, different stroke.

Finish up with...
4 x 25 kick FAST with boards as follows:
1&2- @ :45, get times
3&4- @ :10 rest, all @ 1:30
1 x 50 drill after every third round


100 easy drill before you get out. Remember, the Holiday Schedule starts tomorrow. Have a great day!

Wednesday, December 21, 2016- Sr. Silver & Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill
1:00 rest

2 sets of:
2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
2 x 100 @ 1:50- 25 breast kick on back, 75 drill/swim/drill by 25's breaststroke
1 x 200- choice breaststroke drill/swim breaststroke build to FAST by 25's, except last 50 is choice skulling
1:00 rest, check HR

15 x 50 in sets of 3 as follows:
1&2- swim breast/free by 25's, descend 1-2 to what you can.
#3- kick on back, focus on UDK's off the wall
1st set of 3 @ :55, 2nd set  @ :50, 3rd set @ :45, then @ :40, then @ :35!
1:00 rest, check HR

Junior Gold-
LONG SWIM

Senior Silver-
With fins:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 50 LB/swim by 25's- how close can you get to your 3rd 50 above?
After every third set, take off fins for...
1 x 200- 50 kick on back (UDK), then 150 drill/swim by 25's,
:30 rest
3 x 50 swim desc @ 1:00
1 x 50 LB/swim by 25's- how close can you come to yoiur time on 3rd 50 above?
Put fins back on for another 3 rounds, different stroke.

Finish up with...
4 x 25 kick FAST with boards as follows:
1&2- @ :45, get times
3&4- @ :10 rest, all @ 1:30
1 x 50 drill after every third round

 100 easy drill before you get out. Do an excellent job in school today, get excited for your holiday training. Have a great day!

Tuesday, December 20, 2016- PM Junior Gold

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

6 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 200- drill/kick by 25's, build the kick to FAST
1:00 rest

LONG SWIM-
2 times through (900 total, 2 times through):
600 as follows,
-100 swim IM
-100 kick (25 FAST w/board, 50 on back- UDK to halfway. 25 kick FAST w/boards)
-100 drill/swim (FAST on the swim) by 25's in primary stroke NO FREE
300 swim free, should be at a pretty good clip- guys trying to break 3:30, ladies trying to break 3:45
Check HR after 2nd time through

Until 6:00 p.m., finish up with...
25's kick w/boards in sets of 2 as follows:
1&2- kick 1/2 free, 1/2 breast- all FAST with forward somersault at midpool @ :45
3&4- kick all FAST in primary stroke @ :10 rest- all @ 1:30
1 x 50 drill in primary stroke after every third round of 4 x 25's @ 1:00

100 easy drill before you get out. Do an excellent job with your HW tonight, and with your drylands. Have a great day!

Tuesday, December 20, 2016

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

6 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 200- drill/kick by 25's, build the kick to FAST
1:00 rest

15 x 50 as follows:
1&2- swim breast/free by 25's @ :55, desc 1-2 to what you can
#3- kick on back with great UDK's
1st set of 3 @ :55' 2nd set of 3 @ :50; 3rd set of 3 @ :45, then @ :40, then @ :35!!
1:00 rest

LONG SWIM-
2 times through:
600 as follows,
100 swim IM
100 kick (25 FAST w/board, 50 on back- UDK to halfway. 25 kick FAST w/boards)
100 drill/swim (FAST on the swim) by 25's in primary stroke NO FREE
300 swim free, should be at a pretty good clip- guys trying to break 3:15, ladies trying to break 3:30
Check HR after 2nd time through

Until 7:15 a.m., finish up with...
25 kick w/boards in sets of 2 as follows:
@ 50 drill
@ :45
@ :10 rest
Can you make them all FAST?

100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Remind your parents: holiday schedule starts on Thursday. Have a great day!

Monday, December 19, 2016- PM Junior Gold

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

9 x 100 @ 1:50 in sets of 4 as follows:
#1- kick on back (free in 1st round; IM in 2nd set; primary stroke in 3rd set), good UDK's
#2- IM drill
#3- swim IM, get time & desc 1-3
1:00 rest, check HR

3 sets of:
4 x 50 kick on back @ :55, desc 1-2's; IM order by round, focus on UDK
2 x 150 kick IM order by 50's @ 3:00- desc 1-2 (1 is on back, #2 is w/boards)
No rest between sets, check HR after 2nd 150 in each set.

1 x 600 swim free desc the 200's 1-3 to something juicy; use shnorkels for 1st & 3rd 200
1:00 rest, check HR


Until 6:00 p.m., finish up with...
4 x 1/2 pool sprints- all KICK WITH BOARDS @ :30- choice kick, but all the same kick by round
1 x 50 kick on back FAST for time @ 1:00- should be the same kick as the 1/2 pool sprints
Change up the kick from round to round.

100 easy drill before you get out. Do an excellent job in school today, remind your parents that the holiday schedule begins on Thursday. Have a great day!

Monday, December 19, 2016- Sr. Silver/Jr. Gold Combined @ Ida Lee

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

12 x 100 @ 1:45 in sets of 4 as follows:
1&2- kick on back desc 1-2 (free in 1st round; IM in 2nd set; primary stroke in 3rd set)
#- IM drill
#4- swim IM, get time & desc 1-3
1:00 rest, check HR

3 sets of:
6 x 50 kick on back @ :55, desc 1-2's; IM order by round, focus on UDK
2 x 150 kick IM order by 50's @ 3:00- desc 1-2 (1 is on back, #2 is w/boards)
No rest between sets, check HR after 2nd 150 in each set.

1 x 900 swim free desc the 300's 1-3 to something juicy; use shnorkels for 1st & 3rd 300
1:00 rest, check HR

Until 7:15 a.m., finish up with:
4 x 1/2 pool sprints @ :35
:10 extra rest
1 x 75 swim FAST for time- get time
1 x 75 drill
:30 rest between sets, check HR

100 easy drill before you get out. Do an excellent job in school today, remind your parents that the holiday schedule begins on Thursday. Have a great day!

Sunday, December 18, 2016- Combined Junior Gold @ Ida Lee

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

4 x 50 drill @ 1:00- free,primary stroke by 25's, thren...

3 sets of:
6 x 100- odds are free swim (3rd 25 kick on back) @ 1:25 (1:40), evens are swim/kick by 50's (UDK), get time & desc 1-3 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
MYSTERY SET
1:00 rest between sets, check HR

After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest

TEST SET- 8 x 50 kick @ 1:00 with boards, all FAST! 4 free, 4 primary stroke NO FREE
Check HR

If there is time, finish up with "over/unders" @ :45

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. Have a great day!

Sunday Morning, December 18, 2016- Senior Silver @ Ida Lee

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

4 x 50 drill @ 1:00- free/primary stroke by 25's
2 x 200 @ :10 rest- 50 kick choice on back (UDK!), 100 drill/swim by 25's in primary stroke /NO FREE (build the swim), 50 easy choice skulling
1:00 rest, check HR

3 sets of:
4 x 100- odds are free swim (3rd 25 kick on back) @ 1:30, evens are swim/kick by 50's (UDK) in primary stroke, get time & desc 1-2 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
BROKEN 100 KICK with boards @ :10 rest (1st set is 50/2 x 25; 2nd set is 25/50/25; 3rd set is 2 x 25/50); choice kick- but the same kick for all three rounds
1:00 rest between sets, check HR

After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest

Until 8:30 a.m.,
1 x 50 drill in primary stroke @ 1:00
1* x 50 swim at 200 Goal Pace in primary stroke @ 1:00
*add 1 x 50 Goal Pace in each round, trying to hold your 200 Goal Pace


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

Saturday, December 16, 2016

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

4 x 50 drill @ 1:00- free,primary stroke by 25's, thren...

3 sets of:
6 x 100- odds are free swim (3rd 25 kick on back) @ 1:25 (1:40), evens are swim/kick by 50's (UDK), get time & desc 1-3 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
MYSTERY SET
1:00 rest between sets, check HR

After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest

TEST SET- 8 x 50 kick @ 1:00 with boards, all FAST! 4 free, 4 primary stroke NO FREE
Check HR

Until 10 a.m.,
1 x 50 drill in primary stroke @ 1:00
1* x 50 swim at 200 Goal Pace in primary stroke @ 1:00
*add 1 x 50 in each round, trying to hold your 200 Goal Pace

100 easy drill before you get out. Do an excellent job with drylands today- and with your HW- make the most of the bad weather and stay indoors to study. Have a great day!

Thursday, December 15, 2016- PM Junior Gold

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

2 sets of:
3 x 75 @ 1:20- drill/drill/kick by 25's in primary stroke
1 x 125 @ 2:20- 50 kick FAST, 75 swim/drill/swim by 25's in primary stroke- build the 25's swim
No rest between sets, check HR after 2nd set.
:30 rest, then continue right into...
 1 x 400- 50 choice drill, 25 swim from a dive (build), 25 choice skulling
Check HR again

Quick talk about pacework (1/1; short rest; within a swim): watch the clock, learn what effort produces what swim & check your HR throughout each workout.

4 x 1/2 pool sprints @ :35
4 x 50 swim at 200 Goal Pace @ 1:10
100 easy drill @ 1:00 rest

2 sets of:
1 x 100 swim free @ 1:15 (or @1:20, or @ 1:25)- make the interval
1 x 50 swim at 200 GP in primary stroke @ :50
1 x 50 swim faster than 200 GP in primary stroke @ :50

1 x 600 swim- 100 drill/swim, 50 swim at 200 GP 
1:00 rest, check HR


If there is time...
18 x 50 swim free with shnorkels- 2 @ :55, 1 @ :40 (or @ :45)
Finish up with...
"Over-Unders"

100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the holiday training. Have a great day!

Thursday, December 15, 2016

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

2 sets of:
3 x 75 @ 1:20- drill/drill/kick by 25's in primary stroke
1 x 125 @ 2:20- 50 kick FAST, 75 swim/drill/swim by 25's in primary stroke- build the 25's swim
No rest between sets, check HR after 2nd set.
:30 rest, then continue right into...
 1 x 400- 50 choice drill, 25 swim from a dive (build), 25 choice skulling
Check HR again

Quick talk about pacework (1/1; short rest; within a swim): watch the clock, learn what effort produces what swim & check your HR throughout each workout.

4 x 1/2 pool sprints @ :30
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill @ 1:00 rest

2 sets of:
1 x 100 swim free @ 1:10- make the interval
1 x 50 swim at 200 GP in primary stroke @ :50
1 x 50 swim faster than 200 GP in primary stroke @ :50

1 x 600 swim- 100 drill/swim, 50 swim at 200 GP 
1:00 rest, check HR

Until 7:15 a.m., finish up with:
1 x 100 swim free br 3/5 by 50's
1 x 100 swim IM
1 x 100 kick with boards (evens are kick choice on back)
Who thinks they know what the "catch" is?

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

Wednesday, December 14, 2016- PM Junior Gold

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

3 sets of:
1 x 125 @ 2:15- 50 fist free br 3, 75 drill/swim/drill by 25's- all backstroke (6k switch drill, build swim)
5 x 25 backstroke @ :35- odds are 15 yards swim FAST, 10 yards choice drill; evens are 15 yards sit & spin back drill, last 10 yards swim back with the same fast tempo as the drill
1 x 100 kick @ 2:00- 50 on back (UDK!), 50 kick with boards (choice/breast by 25's), get time & desc 1-3
No rest between sets, check HR after 3rd set, then get right into...
1 x 200- 25 choice kick on back with FAST breakout, then choice kick to the end, 25 skulling
1:00 rest, check HR

5 sets of:
1 x 100 swim free br 3 @ 1:40
1 x 100 swim IM @ 1:40
1* x 100 kick with boards @ 1:40
*add 1 x 100 kick in each round (go up to 5 x 100 total in the 5th round); in each round, the odd 100's (1st, 3rd, etc) will be kick with boards; the even 100's will be kick on back- juicy UDK's!
No rest in between sets; if anybody misses a 100 kick, then sit out 1 x 100, then get back in there going 75 kick, 25 swim free on each 100 kick.

If there is time, finish up with...
50's swim free with the shnorkel @ :55- work on those flip turns!

100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!

Wednesday, December 14, 2016- Combined Senior Silver/Junior Gold @ Ida Lee

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

6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill in 4th best stroke (NO FREE)

Everybody together, 2 sets of:
2 x 75 @ 1:30- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:45, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR

Junior Gold:

LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR

Senior Silver:
 What's "the catch?"
1 x 100 swim free br 3
1 x 100 swim IM
1 x 100 kick on back (UDK!)

If there is time, finish up with...
25's kick with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :20
Odd rounds of 4 are free kick, even rounds of 4 or breast or fly kick

Do an excellent job in school today, thank your parents for getting you to the pool this morning. Have a great day!

Tuesday, December 13, 2016- PM Junior Gold

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

3 x 200 @ :10 rest- 50 ra2 la2 free drill, 100 drill/swim by 25's in 4th best stroke (NO FREE), 50 easy skulling

Everybody together, 2 sets of:
2 x 75 @ 1:30- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:45, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR

LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR


If there is time, finish up with...
25's kick with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :25
Odd rounds of 4 are free kick, even rounds of 4 or breast or fly kick


100 easy drill before you get out. Do an excellent job with drylands tonight- and with your HW. Have a great day!

Tuesday, December 13, 2016

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

GREAT JOB AT SPORT FAIR, CONGRATS ON ALL THE BIG SWIMS!

3 x 200 @ :10 rest- 50 ra2 la2 free drill, 100 drill/swim by 25's in 4th best stroke, 50 easy skulling
Everybody together, 2 sets of:
2 x 75 @ 1:25- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:30, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR

LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR

Until 7:15, finish up with... 
100 choice @ 1:30
100* kick @ 1:30 with boards (even 100's through the set can be on your back)
*2nd time through, go 2 x 100 kick @ 1:30; 3rd time through go 3 x 100 kick @ 1:30, etc... If you miss a 100 kick, on the next round go 75 kick/25 swim.

100 easy drill before you get out. Do an excellent job in school today, and with drylands. Have a great day!

Monday, December 12, 2016- PM Junior Gold @ CM

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

GREAT JOB AT SPORT FAIR! CONGRATS ON ALL THE BIG SWIMS!

6 x 100 @ 1:45- 50 catchup free drill, 50 choice drill/kick by 25's NO FREE
4 x 75 @ 1:25- 25 breast kick on back (UDK!), then 50 2 kicks 1 pull breaststroke drill
2 x 200 @ 3:45- 25 breast pull with free kick, 50 back drill (1/2 ra 1/2 la), 25 kick free on back build to FAST finish (UDK!)- 2x through
18 x 50 @ :55 in 3 sets of 6:
1-3 swim/kick on back, all free, desc 1-3 if you can; focus on UDK;
4-6, swim back/free by 25's- good smooth quick tempo on the back ("IM tempo"), then drive the breaststroke with your kick

With shnorkels:
6 x 150 freestyle @ :10 rest, odds are pull, evens are swim, descend the even 150's to what you can.
Take shnorkels off and continue right into...
20 x 50 kick in sets of 4:
1-3, kick on back @ 1:05, focus on UDK, go past the flags on each breakout, to halfway if possible.
#4- kick dolphin kick/breaststroke kick by 25's @ 1:00- smooth continuous kick for the dolphin kick, point your toes at the end of the breaststroke kick

100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're all caught up after Sport Fair. Have a great day!

Sunday Morning, December 11, 2016- Senior Silver @ Ida Lee

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

NO WORKOUT TOMORROW MORNING FOR ANYBODY- not at Ida Lee, not at Claude Moore.

4 x 50 catchup free drill @ 1:00
2 x 200 @ :10 rest- 100 drill/swim by 25's free,  100 drill/swim by 25's NO FREE
6 x 75 @ 1:25- 25 fly pull with free kick, 50 kick neg split on your back
12 x 25 @ :35 as follows:
1-2, kick FAST with boards, #1 choice, #2 is breaststroke
3- choice fly drill
4- swim fly build to FAST
:30 rest after #12 to check HR, then...
9 x 100 @ 1:40 in sets of 3 as follows:
1-2, swim 25 fly, 75 free br 3/5/3  by 25's
#3- all kick FAST with boards, 25 dolphin kick., 75 choice kick
Check HR after #12, then 1:00 rest

4 sets of:
3 x 75 swim free (or back) @ 1:15- focus on UDK's
1 x 125 swim IM (last 25 is kick free on back) @ 2:15
6 x 50 swim free with shnorkels @ :55
1 x 200 swim backstroke (UDK!) @ 3:30- get time, desc 1-2 & 3-4
1:00 rest between sets, check HR.

Finish up with 25's kick with boards:
odds- @ :40
evens @ :25
One stroke only for rounds of 4 x 25, then change strokes.

Do an excellent job with your HW tonight, make sure you thank your parents for getting you to workout. Remember, NO WORKOUT tomorrow morning (not anywhere). Have a great day!

Thursday, December 8, 2016- PM Jr. Gold

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

2 x 300 @ :10 rest- 50 catchup free drill, 100 drill/kick by 25's
6 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim in primary stroke build to FAST finish.
8 x 50 swim @ :55, odds are free br 3 with FAST turn; evens are free/primary stroke by 25's build to a FAST finish
8 x half pool sprints @ :40, go 4 free, 4 NO FREE
1:00 rest

Work on starts before you go, be sure to get some relay starts in.

Do an excellent job with your HW tonight, be sure to stay hydrated & have healthy snacks. Get excited to race this weekend, see you at GMU!

Thursday, December 8, 2016

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

2 x 300 @ :10 rest- 50 catchup free drill, 100 drill/kick by 25's
6 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim in primary stroke build to FAST finish.
8 x 50 swim @ :55, odds are free br 3 with FAST turn; evens are free/primary stroke by 25's build to a FAST finish
8 x half pool sprints @ :40, go 4 free, 4 NO FREE
1:00 rest

Work on starts before you go, be sure to get some relay starts in.

Do an excellent job in school today, be sure to stay hydrated & have healthy snacks. Get excited to race this weekend, see you at GMU!

Wednesday, December 7, 2016- PM Jr. Gold

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

All one set, straight through to the 25's kick...
3 x 100 @ 1:45- 25 ra2 la2 free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:20- 25 catchup free drill, 50 choice kick on back easy/FAST by 25's- focus on UDK's off the wall
2 x 150 @ 2:40- 50 swim neg split in primary stroke, 25 drill- NO FREE
10 x 50 swim primary stroke NO FREE (build to FAST)/free by 25's @ :50- except #'s 3, 6 & 9 are swim/kick by 25's- also in primary stroke NO FREE
12 x 25 kick with boards (middle 4 x 25 are on back)-
go odds @ :45, evens @ :25
1-4 are free; 5-8 are breast kick on back (UDK!); 9-12 are in primary stroke NO FREE
1:00 rest, check HR


With shnorkels:
3 x 250 swim free @ 4:00 desc 1-3 to something juicy!
After #3, check HR & get right into...
1 x 200- drill/skulling by 25's (no shnorkel)
1:00 rest, check HR again

Until 6 p.m., finish up with...
4 x half pool sprints @ :40
1 x 50 drill @ 1:00 (same stroke as the half pool sprints)
2 x 25's swim FAST for time from a dive (walk back around)

100 easy drill before you get out. Do an excellent job with your HW tonight, gt excited to race this weekend! Remember, tomorrow is from 4:30-5:30 p.m. Have a great day! 

Wednesday, December 7, 2016- Combined Sr. Silver & Jr. Gold @ Ida Lee

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

4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :40- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke

5 x 25 @ :40- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2

5 x 25 @ :40- all kick FAST with boards (Sr. Silver go odds choice easy, evens build)
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy! (Sr. Silver desc to moderate)
Check HR

LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.

Sr. Silver, 2 sets of:
4 x 50 drill/swim dps in primary stroke @ 1:00
4 x 1/2 pool sprints @ :40
3 x 75 drill/swim/drill by 25's in primary stroke @ 1:30
4 x 25 from a dive: 1&2, 15/10; #3 all out; #4- choice, 15/10; fast breakout, build or all out
You can go one set free, one set primary stroke NO FREE

 Jr. Gold, until 7:15 a.m., finish up with:
4 x 50 swim free with shnorkels @ :55 (2nd set @ :50, 3rd @ :45, 4th set @ :40, then back up)
4 x 1/2 pool sprints @ :30
No rest between sets, check HR at 7:15 a.m.

100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!

Tuesday, December 6, 2016- PM Jr. Gold

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

4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :40- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke

5 x 25 @ :40- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2

5 x 25 @ :40- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR

LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.

In 2's (side by side), until 6:00 p.m.:
4 x 25 kick with boards- ss at midpool, all @ :40
1 x 200 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR

100 easy drill before you get out. Do an excellent job with your HW tonight (and with drylands) and get excited to race this weekend. Have a great day!

Tuesday, December 6, 2016

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

4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :35- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke

5 x 25 @ :35- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2

5 x 25 @ :35- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR

LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.

In 2's (side by side), until 7:15 a.m.:
6 x 25 kick with boards- ss at midpool, all @ :40
1 x 300 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!

Monday, December 5, 2016- PM Jr. Gold

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

4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back FAST
Check HR after last 75, then continue right into:

12 x half pool sprints @ :30- 4 free, 4 in primary stroke NO FREE, 4 choice kick with boards
3 x 300 swim free br 3/5 by 50's @ 5:30, desc 1-3, #2 is with shnorkels, #3 should be smoking FAST
1:00 rest

With fins:
24 x 25 @ :45- the usual, in sets of 4 (1/2 fast 1/2 drill; swim build to fast; all drill; all swim FAST)
Go odd sets of 4 freestyle, even sets of 4 in primary stroke
1:00 rest, check HR

Until  6:00 p.m.,
Work on turns from midpool- 3 free, 3 NO FREE, breakout FAST

100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!

Monday, December 5, 2016- Jr Gold/Sr. Silver combined at Ida Lee

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

2 sets of:
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back
No rest between sets, check HR after 2nd set, then continue right into:

8 x half pool sprints @ :30- 4 free, 4 NO FREE
3 x 300 swim free br 3/5 by 50's @ 5:00, desc 1-3, #2 is with shnorkels
1:00 rest

With fins:
24 x 25 @ :45- the usual, in sets of 4
1:00 rest, check HR

Until  7:15 a.m.,
100 drill/skulling by 25's @ 2:00
4 x 50 swim at 200 Goal Pace @ 1:00

100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!

Sunday, December 4, 2016- Combined SF kids @ CM

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

4 x 50 @ 1:00- ra2 la2 free drill, 2 kicks 1 pull breast drill- by 25's
6 x 75 @ 1:20- 25 swim free br 5 (build), 25 kick free on back (UDK to halfway, then build to FAST), last 25 is breast pull with free kick
15 x 50 breaststroke as follows:
1-3, swim/kick by 25's @ :55, desc 1-3 to what you can
4-6, all swim neg split @ :55
7-9, all kick with boards @ :55 easy/FAST by 25's
10-12, swim/kick by 25's @ :50- hustle to make the interval
13-15, swim breast/free by 25's @ :45, desc 1-3 to what you can
1:00 rest, check HR

 
8 sets of:
4 x "out & backs" kick with boards (forward ss at midpool) @ :40 (odd rounds are fly/free kick; even rounds are breast/free kick)
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30 (in even rounds, this 100 is BROKEN KICK, 25/50/25, all @ :10 rest)
No rest between sets, check HR after each round.

With fins, finish up with...
4 x 25-
1&2- 15/10 @ :40
3- all swim FAST @ :30
#4- all kick FAST @ :20
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Change strokes after each round.

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

Saturday, December 3, 2016- Sport Fair swimmers only at CM

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest


18 x 75 in sets of 6:
1-2, 25 fist free drill br 3, 50 swim/kick free- build the kick, @ 1:20
3- swim 50 free br 3/5 by 25's, 25 choice drill in primary stroke @ 1:10
4-5, 25 fly pull with free kick, 50 drill/swim by 25's choice @ 1:20
6- swim 25 fly, 50 kick easy/FAST by 25's @ 1:10
:30 rest after 1st set, check HR; no rest between 2nd & 3rd sets.

3 sets of:
3 x 50 kick @ :55- 2nd 25 is always FAST
1 x 100 swim IM @ 1:30- get time, desc 1-3
3 x 50 swim/kick by 25's in primary stroke, desc 1-3 @ :55
:15 rest
1 x 100 kick FAST for time @ 1:30
No rest between sets, check HR after each 100 kick

TEST SET-
1 x 2000 swim free for time
Check HR at end

Until 10 a.m.,
4 x "out & backs" kick with boards (forward ss at midpool) @ :40
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30
No rest between sets, change the kick on out & backs from round to round.

100 easy drill before you get out. Regular drylands today- do a great job! Be sure to thank your parents for getting you to workout this morning, get excited to race next weekend. Have a great day!

Thursday, December 1, 2016- PM Jr. Gold (combined) @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
odds- 
4 x 200 @ :15 rest as follows-
odds, 50 catchup free drill, 50 kick free/NO FREE by 25's- with boards
evens- 100 drill/swim by 25's in primary stroke NO FREE, 100 IM swim- last 25 kick free on back
Everybody together-
2 sets of:
4 x 50 swim primary stroke (build)/choice by 25's @ :45 (Lane 1 @ :50)
4 x 25 kick on back (UDK to halfway!) @ :35
4 x 25 kick in primary stroke with boards @ :25
No rest between sets,  check HR after 2nd set.

9 x 100 swim-
2- IM (last 25 kick on back) @ 1:45
1- swim mile pace @ 1:30
8 x 100-
odds in primary stroke @ 1:50- 25 swim build, 25 drill, 50 swim FAST
evens- swim 1000 pace @ 1:40
6 x 100 swim free at 500 pace @ 1:50

Until 6 p.m.:
4 x 50's kick as follows:
1- @ :55 on back (UDK to halfway)
1- @ :45 with boards
1- @ :55 with boards, easy/FAST
1- @ :45 on back (UDK to halfway)

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend (and next). Have a great day!

Thursday, December 1, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
odds- 
4 x 200 @ :15 rest as follows-
odds, 50 catchup free drill, 50 kick free/NO FREE by 25's- with boards
evens- 100 drill/swim by 25's in primary stroke NO FREE, 100 IM swim- last 25 kick free on back
Everybody together-
2 sets of:
4 x 50 swim primary stroke (build)/choice by 25's @ :45 (Lane 1 @ :50)
4 x 25 kick on back (UDK to halfway!) @ :35
4 x 25 kick in primary stroke with boards @ :25
No rest between sets,  check HR after 2nd set.


9 x 100 swim-
2- IM (last 25 kick on back) @ 1:40
1- swim mile pace @ 1:20
8 x 100-
odds in primary stroke @ 1:45: 25 swim build, 25 drill, 50 swim FAST
evens- swim 1000 pace @ 1:30
6 x 100 swim free at 500 pace @ 1:40

Until 7:15 a.m.:
4 x 50's kick as follows:
1- @ :50 on back (UDK to halfway)
1- @ :40 with boards
1- @ :50 with boards, easy/FAST
1- @ :40 on back (UDK to halfway

100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!

Wednesday, November 30, 2016- PM Jr. Gold

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

4 x 50 choice drill in primary stroke @ 1:00- NO FREE
4 x 25 swim dist per stroke in primary stroke @ :35- NO FREE
1 x 200 drill/kick by 25's in primary stroke NO FREE @ 3:30
4 x 25 swim in primary stroke build to FAST @ :35
2 x 150 @ 2:45- drill/swim by 25's (except middle 50 is kick neg split- UDK!) in primary stroke
4 x 25 swim all FAST @ :45 in primary stroke, NO FREE
1:00 rest, check HR

4 sets of:
With boards-
:45 kick  build from moderate to strong, middle :15 is breast kick- stop wherever you are
:15 rest
:30 kick all out FAST- your choice of kick, but all one kick
:30 rest- make your way back to the wall
On back-
3 x 50 kick desc 1-3 to all out FAST @ 1:00
No rest between sets

Until 6 p.m., 
12 x 15 yard sprints from a dive
  If there is time, finish up with...
12 x 75 free swim with shnorkels @ 1:10- 50 smooth & steady, last 25 BIG kick

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend and next. Have a great day!

Wednesday, November 30, 2016

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

4 x 50 choice drill in primary stroke @ 1:00- NO FREE
4 x 25 swim dist per stroke in primary stroke @ :35- NO FREE1 x 200 drill/kick by 25's in primary stroke NO FREE
4 x 25 swim in primary stroke build to FAST @ :35
2 x 150 @ 2:45- drill/swim by 25's (except middle 50 is kick neg split- UDK!) in primary stroke
4 x 25 swim all FAST @ :45 in primary stroke, NO FREE
1:00 rest, check HR

4 sets of:
With boards-
:45 kick  build from moderate to strong, middle :15 is breast kick
:15 rest
:30 kick all out FAST- your choice of kick, but all one kick
:30 rest
On back-
3 x 50 kick desc 1-3 to all out FAST @ 1:00
No rest between sets

Junior Gold
LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through

Senior Silver-
Work on starts & breakouts; will time 10-12 15M sprints from a dive
 Finish up with...
12 x 75 free swim with shnorkels @ 1:10- 50 smooth & steady, last 25 BIG kick

100 easy drill before you get out. Do an excellent job in school today and get excited to race the next two weekends. Have a great day!

Tuesday, November 29, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill (#2 is kick on back)
1:00 rest

4 x 50 @ 1:00- ra2 la2 free drill
4 x 75 @ 1:25- 25 kick free head out, 50 2 kicks 1 pull breast drill
6 x 25 @ :35 sit & spin drill
6 x 75 @ 1:15- by 25's:
odds- fly, back, breast
evens- back, breast, free
9 x 100 kick as follows:
1-3, kick with boards 50 free, 50 NO FREE @ 1:50, desc 1-3 if possible
4-6, kick choice on back @ 1:40- focus on UDK's
7-9 kick with boards choice (3rd 25 must be breaststroke kick) desc 1-3 to something juicy @ 2:00
1:00 rest, check HR

LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through

With fins, 24 x 25 in sets of 4:
1-2, swim 15M fast, 10M drill @ :40
#3- all swim FAST @ :40
#4- dolphin kick on back (UDK!) @ :20
odd rounds are fly, even rounds choice


100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!

Tuesday, November 29, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill (#2 is kick on back)
1:00 rest

4 x 50 @ 1:00- ra2 la2 free drill
4 x 75 @ 1:20- 25 kick free head out, 50 2 kicks 1 pull breast drill
6 x 25 @ :35 sit & spin drill
6 x 75 @ 1:15- by 25's:
odds- fly, back, breast
evens- back, breast, free
9 x 100 kick as follows:
1-3, kick with boards 50 free, 50 NO FREE @ 1:40, desc 1-3 if possible
4-6, kick choice on back @ 1:30- focus on UDK's
7-9 kick with boards choice (3rd 25 must be breaststroke kick) desc 1-3 to something juicy @ 1:50
1:00 rest, check HR

LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through

With fins, 24 x 25 in sets of 4:
1-2, swim 15M fast, 10M drill @ :35
#3- all swim FAST @ :35
#4- dolphin kick on back (UDK!) @ :15!*&!
odd rounds are fly, even rounds choice

Until 7:15, finish up with...
100's @ 1:20-
odds are free/primary stroke by 50's
evens are swim/kick by 50's
Check HR after every 8th 100

100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!

Monday, November 28, 2016- PM Junior Gold

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

2 x 300 @ :15 rest as follows:
#1- 50 catchup free drill, 50 swim free br 3, 50 kick neg split on back (UDK!)
#2- 100 kick IM order (by 25's) with boards, 50 drill/swim by 25's in primary stroke
 2 x 125 @ 2:15-
25 kick breast with boards build to FAST
50 drill/swim (build) by 25's in primary stroke, NO FREE
50 kick on back easy/FAST by 25's (UDK!)
1:00 rest, check HR

4 sets of:
12 x 50 @ :55 as follows (try the 4th round @ :50):
3 swim free br 3/5 by 25's, 1 kick on back (UDK!)
2 swim 2 kick
1 swim 3 kick
:30 extra rest
BROKEN 100 kick- different by round (1st set 50/2 x 25....2nd set is 25/50/25.....3rd set is 2 x 25/50; 4th set is 4 x 25 @ :10 rest)
:30 rest between sets, check HR after every Broken 100.

With fins, until 6:00 p.m., finish up with...
4 x 25 as follows:
1-2, 15M swim FAST, 10M drill- all @ :40
#3-swim all FAST @ :30
#4- all kick FAST @ :20

Do an excellent job with your HW tonight, get excited to race in December. Have a great day!

Monday, November 28, 2016

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

2 x 300 @ :15 rest as follows:
#1- 50 catchup free drill, 50 swim free br 3, 50 kick neg split on back (UDK!)
#2- 100 kick IM order (by 25's) with boards, 50 drill/swim by 25's in primary stroke
4 x 125 @ 2:15-
25 kick breast with boards build to FAST
50 drill/swim (build) by 25's in primary stroke, NO FREE
50 kick on back easy/FAST by 25's (UDK!)
1:00 rest, check HR

6 sets of:
12 x 50 @ :55 as follows (2nd round @ :50; 3rd round @ :45):
3 swim free br 3/5 by 25's, 1 kick (UDK!)
2 swim 2 kick
1 swim 3 kick
:30 extra rest
BROKEN 100 kick- different by round (50/2 x 25....25/50/25.....2 x 25/50)
:30 rest between sets, check HR after every Broken 100.

With fins, until 7:15 a.m., finish up with...
4 x 25 as follows:
1-2, 15M swim FAST, 10M drill- all @ :40
#3-swim all FAST @ :30
#4- all kick FAST @ :20

Do an excellent job in school today, get excited to race in December. Have a great day!

Sunday, November 27, 2016

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

4 sets of:
3 x 50 @ 1:00- 25 swim free, 25 fist free drill (last 3 sets, go drill/swim in primary stroke)
2 x 75@ 1:20- 25 swim, 50 kick neg split on back (UDK!); 1st set go free, last 3 go primary stroke
1 x 50 kick FAST @ :50 (2nd set @ :45, 3rd set @ :40, last set @ :35!*@!)
No rest between sets, check HR after 4th set.

With fins, 6 sets of:
3 x 50 swim desc 1-3 @ 1:00, #3 should be all out FAST
1 x 50 drill immediately after 3rd 50 above...
1 x 100 swim in same stroke as 50's above- how close can you come to your 3rd 50, times 2?
:30 rest between sets, check HR

Until 7:30 p.m., with shnorkels, finish up with...
50's @ :50 as follows:
3 swim 1 kick
2 swim 2 kick
1 swim 3 kick
Lane 1 can go @ :55; all 50's kick are with the shnorkel

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. Have a great day!

Saturday, November 26, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's reverse IM drill- except 2nd 100 is kick on back
1:00 rest

With fins, 16 x 25  as follows:
1- free or dolph kick on back @ :40 (UDK to halfway)
2- same kick as #1, but @ :20, UDK to halfway
3- choice drill (odd rounds free, even rounds primary stroke) @ :40
4- swim build to FAST @ :20, same stroke as #3
1:00 rest, check HR & take fins off

24 x 75 as follows:
1&2- 25 sit & spin drill, 50  swim back neg split @ 1:20
3&4, fly pull with free kick/swim fly/choice fly drill by 25's @ 1:20
5&6, swim IM (by 25's) @ 1:10, desc 1-2 (Lanes 1&2 go @ 1:15)
7-8, swim free br 3/5/3 by 25's @ :55 (Lanes 1 & 2 @ 1:05)
No rest between sets, check HR after #24

TEST SET:
3 x 350 IM @ 5:30 descend 1-3 to all out SMOKING FAST (75 of each stroke, 50 kick free with boards)

Until 10 a.m., finish up with...
4 x 25 kick with boards @ :40/:20
6 x 100 swim-
1&2, 50 free 50 primary stroke @ 1:20 (1:30)
#3- swim free br 3/5 by 50's @ 1:05
Check HR after last 100 in each round.

100 easy drill before you get out. Do an excellent job with your drylands today, and do some HW as well. Have a great day!

Thursday, November 24, 2016

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

4 x 50 catchup free drill @ 1:00
4 x 75 @ 1:30- 50 2 kicks 1 pull breaststroke drill, last 25 is kick on back build to FAST
Put fins on:
9 x 75 breast pull with dolphin kick @ 1:30 descend 1-3's, with FLIP TURNS
Check HR after #9

Focus on UDK throughout, descend the 200's to something smoking FAST:
8 x 50 breaststroke swim/kick on back @ :50
1 x 200 kick in primary stroke with boards @ 3:30, get time
8 x 50 kick on back @ :45 (Lane 1 go swim/kick if needed)
1 x 200 kick in primary stroke with boards @ 3:30, faster than #1
8 x 50 swim/kick by 25's @ :40 (Lane 1 go all swim if needed)
1 x 200 kick- as above, fastest of the day!
1:00 rest, check HR

6 sets of:
1 x 150 drill/swim in primary stroke @ 3:00
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (go @ :10 rest in 3rd & 6th sets)


"REVERSE BALLS"
In groups of 3 with one ball- winner of the first round sits out; loser of the 2nd round has to do a big nasty set- everybody else gets to do  "the usual."

100 easy drill before you get out. Enjoy the day today- we all have a lot to be thankful for!

Wednesday, November 23, 2016- PM Junior Gold

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

With fins, 2 sets of:
 4 x 25 breast pull with free kick @ :35
2 x 75 breast pull with dolphin kick (and flip turns) desc 1-2 @ 1:30
No rest between sets, check HR after 2nd set, then take fins off

1 x 150- choice breaststroke drill/skulling by 25's @ 3:00
2 x 50 kick/swim breaststroke by 25's @ :55
3 x 50 swim breast/free by 25's @ :50

1 x 150- choice breaststroke drill/skulling by 25's @ 3:00
2 x 50 kick/swim breaststroke by 25's @ :50
3 x 50 swim breast/free by 25's @ :45
1:00 rest, check HR

3 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:50, focus on UDK & make the interval
evens- BROKEN KICK with boards @ 2:30 (all @ :10 rest)
#2- 50/2 x 25
#4- 25/50/25
#6- 2 x 25/50
1 x 200 swim free br 3/5 by 100's @ 3:00
1 x 100 kick IM (by 25's) FAST for time
1:00 rest between sets, check HR

100 easy drill before you get out. Enjoy your time with family & friends tomorrow, be thankful for all that you have in your life! Have a great day!

Wednesday Morning, November 23, 2016- Sr. Silver & Jr. Gold @ Ida Lee

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

With fins, 2 sets of:
 4 x 25 breast pull with free kick @ :35
2 x 75 breast pull with dolphin kick (and flip turns) desc 1-2 @ 1:30
No rest between sets, check HR after 2nd set, then take fins off

1 x 200- choice breaststroke drill/skulling by 25's
2 x 50 kick/swim breaststroke by 25's @ :55
3 x 50 swim breast/free by 25's @ :50

1 x 200- choice breaststroke drill/skulling by 25's
2 x 50 kick/swim breaststroke by 25's @ :50
3 x 50 swim breast/free by 25's @ :45
1:00 rest, check HR

 3 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:40, focus on UDK & make the interval
evens- BROKEN KICK with boards @ 2:20 (all @ :10 rest)
#2- 50/2 x 25
#4- 25/50/25
#6- 2 x 25/50
1 x 200 swim free br 3/5 by 100's @ 3:00
1 x 100 kick IM (by 25's) FAST for time
1:00 rest between sets, check HR

With shnorkels, finish up with:
50's swim free, 3 @ :50, 1 @ :40
:30 rest after every 3rd set of 4 to check HR

Work on starts until 7:15 a.m.

100 easy drill before you get out. Enjoy your time off today, don't take all the good things in your life for granted. Tomorrow morning at 5:15 a.m. @ CM for Junior Gold. Have a great day!
   

Tuesday, November 22, 2016- PM Junior Gold

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:
2 x 125 @ 2:20- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke (UDK!)
4 x 75 @ 1:30 (2nd set- @ 1:25)
odds- breast pull with free kick, with flip turns
evens- 25 fly pull with free kick, 50 kick IM order by 25's with boards
:30 rest between sets to check your HR.


At least 3 rounds of...(can anybody go 5 rounds? 6?!? How low can you go?)
1 x 100 swim free br 3/7/3, except last 25 is kick free on back (UDK!)
1 x 100 swim 50 free br 3/7, last 50 is kick breast/free by 25's with boards
1 x 100 swim 25 free br 3, last 75 is kick free/breast/free on back (UDK!)
1 x 100 kick IM order by 25's with boards
1st set @ 1:50; 2nd set @ 1:45; 3rd set @ 1:40, etc...
Check HR after 3rd set- or if you miss a 100, then try one more round.

LONG SWIM-
6 times through:
75 swim IM (fly/back/breast)
75 swim free br 3/5/7 by 25's
100 kick on back- 50 free, 50 NO FREE
:10 rest
50 kick all out FAST with boards in primary stroke
Check HR after last time through


 Do an excellent job with your HW tonight, and with your drylands. Start thinking about your swims at SPORT FAIR (or Mako), come up with some goals for yourself. Have a great day!

Tuesday, November 22, 2016

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:
2 x 125 @ 2:10- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke (UDK!)
6 x 75 @ 1:25 (2nd set- @ 1:20)
odds- breast pull with free kick, with flip turns
evens- 25 fly pull with free kick, 50 kick IM order by 25's with boards
:30 rest between sets to check your HR.


At least 3 rounds of...(can anybody go 5 rounds? 6?!? How low can you go?)
1 x 100 swim free br 3/7/3, except last 25 is kick free on back (UDK!)
1 x 100 swim 50 free br 3/7, last 50 is kick breast/free by 25's with boards
1 x 100 swim 25 free br 3, last 75 is kick free/breast/free on back (UDK!)
1 x 100 kick IM order by 25's with boards
1st set @ 1:40; 2nd set @ 1:35; 3rd set @ 1:30, etc...
Check HR after 3rd set- or if you miss a 100, then try one more round.

LONG SWIM-
6 times through:
75 swim IM (fly/back/breast)
75 swim free br 3/5/7 by 25's
100 kick on back- 50 free, 50 NO FREE
:10 rest
50 kick all out FAST with boards in primary stroke
Check HR after last time through

Until 7:15 a.m., finish up with:
2 x 100's swim 50 free br 3, 50 primary stroke NO FREE @ 1:20
1 x 100 swim free br 3 @ 1:05
Check HR at 7:14 a.m., then go 100 easy drill.

Do an excellent job in school today, and with your drylands tonight. Start thinking about your swims at SPORT FAIR, come up with some goals for yourself. Have a great day!

Monday, November 21, 2016- PM Junior Gold

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

Great job at the meet this weekend!

All @ 1:00 rest...
30 mins swim- at 300 continuous freestyle br 3/5 by 50's, then if you'd like 200 choice swim
20 mins pull with shnorkel- at least 200 swim continuous, then you can go 50 choice skulling if you'd like
10 mins kick- no more than 100 yards at a time with boards, then on your back (UDK!) for a 100

If there is time, finish up with some starts- work on entering the water in a streamlined, straight line.

Do a good job with your HW tonight and get excited to race at either the Mako & Sport Fair meet next month. Have a great day!

Monday, November 21, 2016

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

Great job at the meet this weekend!

All @ 1:00 rest...
30 mins swim
20 mins pull with shnorkel
10 mins kick- no more than 100 yards at a time with boards, then on your back (UDK!)

One at a time, I'll pull you out & get your thoughts on the meet this past weekend, and some goals you have for the rest of the SCY season,

We'll finish up with some work on starts.

Do a great job in school & get excited for Sport Fair. Have a great day!

Thursday, November 17, 2016- PM Junior Gold

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

Focus on fast, smooth breakouts, efficient turns and making sure your stroke is technically sound.

4 x 75 @ 1:25- ra2 la2 free drill, choice drill in primary stroke NO FREE, breast kick on back- by 25's
4 x 50 @ 1:00- swim free, fist free drill- br 3 for both & count strokes
3 x 150 @ 2:40- 50 swim free br 3/5 by 25's, 100 swim/kick by 25's in primary stroke NO FREE
8 x 50 swim IM order by 25's @ :55
8 x 1/2 pool sprints @ :30- 4 primary stroke, 4 choice
1 x 400- 25 choice kick on back (UDK's) or with boards- build kick to FAST, then 25 choice skulling
1:00 rest, check HR

With fins, 24 x 25 @ :45 in sets of 4: the usual!
Odd sets of 4 are free, even sets of 4 are NO FREESTYLE

Until 5:45 p.m., work on starts

100 easy drill before you get out. Do an excellent job in school today and get ready to race this weekend. Have a great day!

Thursday, November 17, 2016

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

Focus on fast, smooth breakouts, efficient turns and making sure your stroke is technically sound.

4 x 75 @ 1:20- ra2 la2 free drill, choice drill in primary stroke NO FREE, breast kick on back- by 25's
4 x 50 @ 1:00- swim free, fist free drill- br 3 for both & count strokes
3 x 150 @ 2:30- 50 swim free br 3/5 by 25's, 100 swim/kick by 25's in primary stroke NO FREE
8 x 50 swim IM order by 25's @ :50
8 x 1/2 pool sprints @ :30- 4 primary stroke, 4 choice
1 x 400- 25 choice kick on back (UDK's) or with boards- build kick to FAST, then 25 choice skulling
1:00 rest, check HR

With fins, 24 x 25 @ :45 in sets of 4: the usual!
Odd sets of 4 are free, even sets of 4 are NO FREESTYLE

Until 7:15 a.m., work on starts

100 easy drill before you get out. Do an excellent job in school today and get ready to race this weekend. Have a great day!

Wednesday, November 16, 2016- 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

4 x 50 @ 1:00- swim free br 3, fist free drill br 3, count strokes on both 25's, how close are they?
1 x 200 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 kick on back BIG neg split (UDK!)
4 x 50 choice drill in primary stroke NO FREE @ 1:00
2 x 150 swim/kick by 25's in primary stroke @ 2:40, desc 1-2
4 x 50 swim/kick by 25's free @ :50
3 x 100 kick desc 1-3 to something juicy @ 1:45
1:00 rest, check HR


With fins, 5 sets of:
3 x 50 swim descend 1-3 to all out FAST @ 1:05- get time on #3
2 x 25 swim FAST @ :10 rest (same stroke as 50's above), all @ 1:15, can you be faster here than your 50 best time?
1st two sets are free, 2nd two sets are primary stroke NO FREE, last set is your choice.

Everybody together, until 6:00 p.m.,
6 x 25 kick with boards as follows:
odds- 1/2 FAST choice 1/2 easy breaststroke @ :45
evens- all FAST in primary stroke @ :25- keep track of times on the evens
1 x 50 kick on back, focus on UDK's, @ 1:15
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, get HR after each round.

100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!

Wednesday, November 16, 2016- AM @ Ida Lee

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

4 x 50 @ 1:00- swim free br 3, fist free drill br 3, count strokes on both 25's, how close are they?
1 x 200 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 kick on back BIG neg split (UDK!)
4 x 50 choice drill in primary stroke NO FREE @ 1:00
2 x 150 swim/kick by 25's in primary stroke @ 2:40, desc 1-2
4 x 50 swim/kick by 25's free @ :50
3 x 100 kick desc 1-3 to something juicy @ 1:45
1:00 rest, check HR

Jr. Gold
LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with boards (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.


Sr. Silver
From a dive-
4 x 25 swim all out FAST in primary stroke, to a foot touch- get times & figure average
1 x 200- drill/skulling by 25's
1:00 rest, check HR

MYSTERY SET

Everybody together, until 7:15 a.m.,
6 x 25 kick with boards as follows:
odds- 1/2 FAST choice 1/2 easy breaststroke @ :45
evens- all FAST in primary stroke @ :25- keep track of times on the evens
1 x 50 kick on back, focus on UDK's, @ 1:00
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, get HR after each round.

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!

Tuesday, November 15, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

All @ :15 rest...
1 x 200- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
1 x 200- 50 swim breast, 25 choice breaststroke drill, 50 swim breaststroke (faster), 25 choice breaststroke drill, 50 swim breaststroke (FASTEST of the set)
1 x 200- 50 kick as FAST as you can go with boards, 50 drill in 4th best stroke, NO FREE
1 x 200 swim/kick breaststroke by 50's, 2nd 100 faster than 1st 100
Check HR, then everybody together...
6 x 100 @ 1:50-
odds- 25 breast pull with free kick, 50 swim (neg split) breaststroke, 25 choice breast drill
evens- kick 50 on back (UDK!), 50 with boards- even 25's are always breaststroke, desc 1-3
1:00 rest, check HR

LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with baords (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.

Work on starts before you go. Do an excellent job with drylands today- and with your HW. Have a great day!

Tuesday, November 15, 2016

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

2 x 200 @ :15 rest- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
6 x 100 @ 1:45-
odds- 25 breast pull with free kick, 50 swim (neg split) breaststroke, 25 choice breast drill
evens- kick 50 on back (UDK!), 50 with boards- even 25's are always breaststroke, desc 1-3

2 x 200 @ :10 rest- 50 swim breast, 25 choice breaststroke drill, 50 swim breaststroke (faster), 25 choice breaststroke drill, 50 swim breaststroke (FASTEST of the set)
6 x 100 @ 1:35-
odds- 25 swim breaststroke, 75 swim free br 3/7/3 by 25's
evens- kick choice, but 3rd 25 is breaststroke kick

2 x 200 @ :10 rest- 50 kick as FAST as you can go with boards, 50 drill in 4th best stroke, NO FREE
6 x 100 @ 1:25-
odds- 50 swim free, 50 swim back
evens- 25 sit & spin back drill, 75 swim free br 3/5/7 by 25's
1:00 rest, check HR

LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with baords (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.

Work on starts before you go. Do an excellent job with drylands today- and in school. Have a great day!

Monday, November 14, 2016- PM Junior Gold

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

4 x 50 @ 1:00- catchup free drill, kick on back with arms towards ceiling by 25's
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
4 x 50 swim/kick by 25's @ :55, can be free, but at least two must be primary stroke
4 x 50 swim/kick by 25's @ :45, can be free, but at least one must be primary stroke
1:00 rest, check HR

4 sets of, with boards (where noted):
3 x 50 kick on back @ :55 (go kick/swim by 25's for Lane 1), focus on UDK's
:15 extra rest
1 x 75 kick FAST with boards @ 1:30
50 easy drill @ 1:15
1 x BROKEN 75 KICK with boards- 25/50 @ :10 rest, all @ 2:00
1:00 rest after every set to check HR



With shnorkel, finish up with...
18 x 50 swim free- 2 @ :55, 1 @ :40
Check HR after #18

100 easy drill before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!

Monday, November 14, 2016

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

4 x 50 @ 1:00- catchup free drill, kick on back with arms towards ceiling by 25's
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
4 x 50 swim/kick by 25's @ :55, can be free, but at least two must be primary stroke
4 x 50 swim/kick by 25's @ :45, can be free, but at least one must be primary stroke
1:00 rest, check HR

With fins, 4 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:40- all the same stroke
Get time on #3, then immediately go 1 x 50 drill
1 x 150 swim all out FAST (same stroke as 75's)- goal is to be your 75 time x 2, plus :02
Get HR, :30 rest between sets.
1st set, 2nd & 3rd sets in primary stroke, 4th set choice

With boards where noted:
3 x 50 kick on back @ :55 (go kick/swim by 25's for Lane 1), focus on UDK's
:15 extra rest
1 x 75 kick FAST with boards @ 1:30
50 easy drill @ 1:00
1 x BROKEN 75 KICK with boards- 25/50 @ :10 rest, all @ 2:00
1:00 rest after every 3rd set to check HR

100 easy drill before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!

Sunday, November 13, 2016- Combined Jr. Gold at Ida Lee

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

2 x 125 @ 2:15- 50 ra2 la2 free drill, 50 kick choice neg split, 25 choice skulling
1 x 300 @ 5:00- 50 swim free br 5, 50 drill/kick on back (build) in primary stroke, NO FREE
6 x 50 @ 1:00- 25 swim in primary stroke (build), 25 kick free head out- good UDK off the wall will help
4 x 75 @ 1:20- 25 kick FAST dolphin kick on back (UDK!), 50 drill/swim in 4th best stroke, NO FREE
1:00 rest, check HR

18 x 100 in 3 sets of 6-
2- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25- Lane 1 @ 1:35
2- swim free br 3, except 3rd 25 is kick FAST on back @ 1:25- Lane 1 @ 1:35
2- swim free br 3/7/3 by 25's, last 25 swim in 4th best stroke @ 1:25- Lane 1 @ 1:35
1:00 rest after #18, check HR

With fins, finish up with...
3 x 75 swim desc 1-3 to something smoking FAST @ 1:40
Get time on #3, immediately get into a 50 drill...
1 x 150 swim FAST- how close can you come to 2x your 75 time, plus :02???
:30 rest between rounds, check HR

100 easy drill at 7:28 p.m. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!

Sunday Morning, November 13, 2016- Sr. Silver at Ida Lee

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

4 x 75 @ 1:25- 25 catchup free drill, 50 choice drill in primary stroke (NO FREE)
3 x 150 @ 2:40- 25 swim free (build kick), 100 swim/kick by 25's in primary stroke (NO FREE)
8 x 50 @ :55-
1&2- swim/kick on back free
3&4- swim/kick on back in primary stroke NO FREE
Descend 1-2 for each
6 x 1/2 pool sprints @ :30, go 1-3 in primary stroke, 4-6 choice
1:00 rest, check HR

With fins, 6 sets of, all @ 1:00-
3 x 50 swim desc 1-3 to all out FAST
#4- 25 dolphin kick LUNGBUSTER (FAST), 25 swim FAST
Go odd rounds freestyle; even rounds in primary stroke NO FREE.
Take fins off after last set, check HR

Until the end of workout...
1 x 100 swim free br 3/5- big kick on the third 25- @ 1:30
1 x 100 swim/kick by 50's in primary stroke @ 1:40
1 x 100swim IM @ 1:50
Repeat until the end of workout, focus on UDK's throughout.

Do an excellent job in school, make sure you're ready for the week ahead. Have a great day!

Saturday, November 12, 2016- Jr. Gold workout to do on your own

1 x 600- 300 swim free br 3, 300 reverse IM- each 100 is drill, drill, kick, skulling by 25's
1:00 rest

16 x 75 @ 1:20 in 2 sets of 8- first set with fins, 2nd set NO FINS:
1-3, 50 2 kicks 1 pull breast drill, 25 fly kick on side
4-6, 50 breast pull with free kick, 25 kick free on back with arms streamline towards the ceiling
7-8, 50 swim kick on back, 25 swim breaststroke descend 1-2 to what you can
:30 rest between sets to take fins off, check HR
After 2nd set, check HR, then 1:00 rest

8 x 200 as odds & evens as follows:
odds- 50 swim fly, 150 swim free br 3- neg split the free (#3 is 50 swim free, 50 swim back, 100 swim free neg split; #5 is 100 swim neg split free, 50 swim breast, 50 swim free; #7 is 150 swim neg split free, 50 swim fly)- these are all @ 2:50 (or 3:10)
evens- swim free br 3/5 by 75's- last 50 is always kick on back, @ 2:30 (or @ 2:50)
Focus on UDK's throughout, use your kick to change gears & increase speed
1:00 rest, check HR

With shnorkels, finish up with...
15 x 100 @ 1:25 (or @ 1:45) free in sets of 3
1&2, swim free desc 1-2 to what you can
#3- swim free, except 3rd 25 is kick on stomach (be falt on water to hold body position)
Check HR after #15

100 easy drill before you get out. Regular drylands today, and regular workout tomorrow night at Ida Lee. Have a great day!

Friday, November 11, 2016

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

2 x 200 @ :10 rest- 50 fist free drill (br 3), 50 choice drill NO FREE
6 x 75 @ 1:30- 25 breast kick on back- 50 choice drill/swim by 50's.
4 x 100 swim/kick by 50's (choice) @ 1:45
12 x 25 kick with boards:
1-3, kick choice @ :40
#4- kick all Fast @ :25
1:00 rest, check HR

12 x 100 @ :1:25 as follows:
odds- 25 swim in 4th best stroke NO FREE, then 75 swim free br 3,5,3 by 25's
evens- 75 swim free br 3/5/3 by 25's.
1:00 rest

With fins:
18 x 25 @ :40 in sets of 3:
1&2- swim 15 yards FAST, last 10 yards are drill
#3- swim all out FAST
Change strokes after every 6 x 25.

100 easy drill before you get out. Do an excellent job with your HW this weekend. Get excited to race!

PM Junior Gold

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

With shnorkels:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick free on stomach, NO BOARDS- each 25 is 1/2 ra out front, 1/2 la out front, @ 1:10
4 x 75 @ 1:30- 25 catchup free with overkick, 50 choice drill in primary stroke
4 x 75 @ 1:20- 50 kick with boards FAST, 25 swim in primary stroke (evens are 25 swim, 50 kick)
:30 rest, take off shnorkel & check HR

16 x 50 @ :55 in 4 sets of 4 as follows:
1&2- swim/kick by 25's in IM order
3&4- all kick free with boards (3rd set is on back)
1:00 rest after #16, check HR


Backstroke-
6 x 250 swim backstroke @ 4:00- 100 cruise, desc last 3 x 50's to what you can, except every 3rd 250, go the last 3 x 50's @ :10 rest

Distance free:
3 sets of:
1 x 350 swim free br 3- 200 cruise, desc last 3 x 50, @ 4:30
4 x 100 swim at mile pace @ 1:20
1 x 750 swim free br 3- get time, desc 1-3 (target half of your 1650 goal time in 3rd set)

IM/Breast/Fly-
4 sets of:
4 x 75 "slide" IM @ 1:15 (25 fly/50 back; 25 back/50 breast; 25 breast/50 free; 25 free/50 fly)
4 x 25 kick FAST @ :40
:20 extra rest...
1 x BROKEN 200 IM swim, :10 rest at each 50
1:00 rest between sets.


100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!

Thursday, November 10, 2016

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

With shnorkels:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick free on stomach, NO BOARDS- each 25 is 1/2 ra out front, 1/2 la out front, @ 1:10
4 x 75 @ 1:30- 25 catchup free with overkick, 50 choice drill in primary stroke
4 x 75 @ 1:30- 50 kick with boards FAST, 25 swim in primary stroke (evens are 25 swim, 50 kick)
:30 rest, take off shnorkel & check HR

20 x 50 in 5 sets of 4 as follows:
1&2- swim/kick by 25's in IM order @ :50
3&4- all kick free @ :50 with boards (3rd set is on back)
1:00 rest after #16, check HR


Backstroke-
9 x 250 swim backstroke @ 3:30- 100 cruise, desc last 3 x 50's to what you can, except every 3rd 250, go the last 3 x 50's @ :10 rest

Distance free:
3 sets of:
1 x 350 swim free br 3- 200 cruise, desc last 3 x 50, @ 4:30
4 x 100 swim at mile pace @ 1:20
1 x 750 swim free br 3- get time, desc 1-3 (target half of your 1650 goal time in 3rd set)

IM/Breast/Fly-
4 sets of:
4 x 75 "slide" IM @ 1:15 (25 fly/50 back; 25 back/50 breast; 25 breast/50 free; 25 free/50 fly)
4 x 25 kick FAST @ :40
:20 extra rest...
1 x BROKEN 200 IM swim, :10 rest at each 50
1:00 rest between sets.

Until 7:15 a.m., finish up with...
50's kick on back- 3 @ :50 (neg split), 1 @ :40- focus on UDK's.

100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!

Wednesday, November 9, 2016- PM Junior Gold

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

2 x 100 @ 1:50- 50 ra2 la2 free drill, 50 6k switch back drill
1 x 200 @ 3:30- 50 swim neg split back, 25 choice back drill, 50 swim build back, 25 choice back drill, 50 swim FAST back- focus on 4 FAST UDK's off each wall
2 x 100 @ 1:50- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill, 25 fly kick on side
1 x 300 swim- each 100 is 50 back, 25 breast, 25 kick free on back, desc 100's 1-3 to what you can
1:00 rest, check HR

15 x 50 in sets of 3 as follows:
1&2- swim back/breast by 25's @ :55 (desc 1-2 if you can, good UDK's)
#3- swim all backstroke with fast (IM- style) stroke tempo @ :45 (can anybody go this 50 @ :40?)
150 choice kick/skulling by 50's
1:00 rest, check HR

3 sets of:
1 x 150 kick @ 3:00- 50 FAST kick with boards, 100 kick on back (UDK's!)
1 x 150 kick @ 3:00- 100 kick FAST with boards, 50 kick on back (UDK's!)
1 x 150 kick all FAST with boards @ 3:00 (go 3 x 50 kick @ :10 rest in 2nd set)
No rest between sets.

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

Wednesday, November 9, 2016

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

2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:30- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3 @ 3:00
After 2nd set, check HR, then...

LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.

Senior Silver-
4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10, desc 1-2 to what you can
1 x 50 swim free br 3 @ :35
No rest between sets, check HR after 2nd 75, and after 4th set.

Until 7:15 a.m.,
"3 part 50's"- all FAST

100 easy drill before you get out. Do an excellent job in school today & get excited for Swim & Rock. Have a great day!

Tuesday, November 8, 2016- PM Junior Gold

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

2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:30- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3 @ 3:00
After 2nd set, check HR, then...

LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.
 
3 sets of, all @ 3:00-
1 x 150 kick- 50 FAST with boards, 100 easy kick on back (UDK!)
1 x 150 kick- 100 FAST with boards, 50 easy kick on back (UDK!)
1 x 150 kick- all FAST with boards (2nd set, go 3 x 50 kick with boards @ :10 rest; 3rd set- choice)

Until 6:00 p.m., with fins:
25 choice fly drill @ :40
25 swim fly (build) @ :40
25 choice fly drill @ :40
25 swim fly @ :20!

100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!

Tuesday, November 8, 2016

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

2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:25- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3
After 2nd set, check HR, then...

3 sets of:
1 x 150 kick- 50 FAST with boards, 100 easy kick on back (UDK!)
1 x 150 kick- 100 FAST with boards, 50 easy kick on back (UDK!)
1 x 150 kick- all FAST with boards (2nd set, go 3 x 50 kick with boards @ :10 rest; 3rd set- choice)


LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.

Until 7:15 a.m., with fins:
25 choice fly drill @ :35
25 swim fly (build) @ :35
25 choice fly drill @ :35
25 swim fly @ :15!

100 easy drill before you get out. Do an excellent job with school today- and with drylands. Have a great day!

Monday, November 7, 2016- 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

6 x 75 @ 1:25- 50 catchup freed rill, 25 choice kick FAST on back
2 x 200@ 3:30- 100 swim free br 3/5 by 50's, 100 drill- swim by 25's in primary stroke NO FREE
6 rounds of:
1 x 50 swim neg split in primary stroke @ :55
2 x 25 kick FAST in primary stroke @ :35 (odd rounds on back, even rounds with boards- focus on UDK's
After 6th set, check HR, then...
1 x 300- 25 choice skulling, 25 choice drill in 4th best stroke, 25 swim in 4th best stroke
1:00 rest, check HR

12 x 100 as follows:
1- swim 50 back, 25 breast, 25 kick free on back @ 1:40 (Lane 1 @ 1:50)
2- swim 25 fly, 75 swim free br 3/5/3 by 25's @ 1:40 (Lane 1 @ 1:50)
3- swim free br 3 @ 1:20 (or @ 1:25; Lane 1 @ 1:30)
Adjust intervals if needed on #'s 1&2
Check HR after #12

Until 6:00 p.m., finish up with...
2 x 75 kick on back @ 1:30 desc 1-2 to FAST, focus on UDK's
1 x BROKEN 100 KICK: 25/50/25- all @ :10 rest- all @ 2:45 (with boards)

100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!

Monday Morning, November 7, 2016

x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odd 100's are drill, #2 is IM kick on back
1:00 rest

12 x 100 @ 1:40 as follows:
1- drill/swim by 25's- all free
2- swim free br 3/5 by 50's
3- swim IM
4- kick choice with boards, 2nd 50 is FAST

Sr. Silver-
6 sets of:
2 x 75 kick on back (UDK!) @ 1:30, desc 1-2 to something juicy
BROKEN 100 KICK: 2 x 50 kick FAST @ :10 rest, all @ 2:30
No rest between sets, check HR after each round.

With fins until 7:10 a.m., finish up with...
100 drill/swim by 25's, then, whenever you are ready (:10 rest? :20 rest, not more than :30 rest)...
1 x 25 swim all out FAST
100 easy fins after you take fins off at 7:10, then...
1 x 50 swim for time from a dive.

Junior Gold
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR

With fins:
12 x 25 drill @ :40- 3 freestyle drill (ra2 la2), 3 drill in primary stroke NO FREE (2x)
24 x 50 @ 1:00, odds are drill, evens are all swim FAST- target your best 50 time
Change up the stroke after #12 if you'd like; check HR after a fast 50

At 7:10 a.m.,
1 x 50 fast for time from a dive

100 easy drill before you get out. Do an excellent job in school today. Have a great day!