Sunday Morning, May 1, 2016- Senior Silver

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

2 sets of:
1 x 50 @ 1:00- catchup free drill
2 x 75 @ 1:20- 25 kick on back build to FAST (UDK!), 50 breast drill- 2 kicks 1 pull
3 x 100 @ 1:45 swim IM, except last 25 is kick free on back, not swim free; desc 1-3
4 x 75 swim free br 3/5/3 by 25's @ 1:10* (*go @ 1:05 in 2nd set)
5 x 50 swim IM order by 25's (fly/back on #1, back/breast on #2, breast/free on #3, free/fly on #4, fly/back on #5), all @ :55** (**go swim/kick on back by 25's in primary stroke NO FREE for these 5 x 50 in 2nd set, @ :55)
1:00 rest after 2nd set, check HR

12 x 25 kick with boards as follows:
odds- 15 yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
1-4 are free with boards; 5-8 are primary stroke NO FREE with boards; 9-12 are choice on back
1:00 rest, check HR

Until the end of workout, repeat sets of 4 x 150's as follows:
1 x 150 @ 3:00- 50 swim FAST in primary stroke NO FREE, 100 drill/kick on back by 25's
1 x 150 @ 3:00- 100 swim FAST in primary stroke NO FREE, 50 drill/kick on back by 25's
1 x 150 @ 3:00- all swim FAST in primary stroke, NO FREE, check HR at the end.
1 x 150 @ 3:00- 100 easy choice, last 50 is drill in stroke you'll be doing in the next round.
No extra rest between sets, but you can change strokes after every two rounds.

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. Get excited for our meet next weekend & have a great day!

Saturday, April 30, 2016- SCY

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


2 x 200 @ :10 rest- 50 catchup free drill, 50 1/2 ra 1/2 la backstroke drill
Everybody together...
6 x 75 @ 1:15
odds- 25 swim free build, 50 drill in primary stroke NO FREE
evens- 25 kick on back (UDK!) build to FAST, 50 swim back/breast by 25's- good tempo on the backstroke, big kick on the breaststroke
 24 x 25 as follows:
1&2- kick with boards- odds are 15/10 (breast- FAST, choice- easy) @ :40; evens are free FAST @ :25
3&4- breaststroke drill (2k 1p) @ :40; evens are swim FAST breaststroke @ :25
After #24, check HR & put on shnorkel...
1 x 450 swim free with shnorkel, descend the 3 x 150's to something juicy!
1:00 rest, check HR



TEST SET:
3 x 350 swim IM @ 5:30, descend 1-3 to all out FAST (75 of each stroke, 50 kick free with boards)
Get time & check HR after #3


Until 10 a.m., finish up with...
2 x 50 kick on back @ :55- descend 1-2 to something FAST, focus on 5 FAST UDK's off each wall
:10 extra rest
1 x 50 BROKEN KICK with boards: 2 x 25's @ :10 rest, all @ 1:00
No rest between sets.
All one kick throughout each round of three (change strokes after three rounds if you'd like)
After every three rounds...
1 x 100 kick FAST with boards, IM order by 25's @ 2:00

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

Thursday, April 28, 2016- PM Junior Gold

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


4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
4 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :50 (@ :55 in Lane 1)
1 x 200- 100 swim IM, 100 kick IM with boards, get time
1:00 rest, check HR

3 x 450 kick as follows:
5 x 25 kick with boards-
odds- 15 FAST, 10 moderate @ :40
evens- all FAST @ :25
1 x 125 kick with boards @ 2:15- middle 25 is breaststroke kick, make the interval
1 x 200 kick FAST for time on back- 50 free, 50 primary stroke NO FREE
1:00 rest between sets.

4 x 100 swim at mile pace @ 1:40
1 x 450 swim free- descend the 3 x 150's to what you can; 1st 150 should be no less than 80% effort
Check HR, then 1:00 rest
4 x 100 swim at 1000 pace @ 1:50
1 x 300 swim free br 3- 1st 150 should be smooth but strong; 2nd 150 should be about 90-95% effort
Check HR, then 1:00 rest
4 x 100 swim at 500 pace @ 2:00
1 x 250 swim all out FAST for time- giddyup & go, chase a great swim!
Check HR

100 easy drill before you get out. Work on starts if there is time. Do an excellent job on your HW tonight & get excited to race next weekend. Have a great day!

Thursday, April 28, 2016- SCY

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

2 sets of:
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
4 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :50 (@ :45 in 2nd set)
1 x 200 @ 3:15- 100 swim IM, 100 kick IM with boards, get time- faster in 2nd set
No rest between sets, check HR after 2nd 200 in each set.

4 x 450 kick as follows:
5 x 25 kick with boards-
odds- 15 FAST, 10 moderate @ :35
evens- all FAST @ :20
1 x 125 kick with boards @ 2:15- middle 25 is breaststroke kick, make the interval
1 x 200 kick FAST for time on back- 50 free, 50 primary stroke NO FREE
1:00 rest between sets.

6 x 100 swim at mile pace @ 1:30
1 x 450 swim free- descend the 3 x 150's to what you can; 1st 150 should be no less than 80% effort
Check HR, then 1:00 rest
6 x 100 swim at 1000 pace @ 1:40
1 x 300 swim free br 3- 1st 150 should be smooth but strong; 2nd 150 should be about 90-95% effort
Check HR, then 1:00 rest
6 x 100 swim at 500 pace @ 1:50
1 x 250 swim all out FAST for time- giddyup & go, chase a great swim!
Check HR

100 easy drill before you get out. Work on starts if there is time. Do an excellent job in school today & get excited to race next weekend. Have a great day!

Wednesday, April 27, 2016- PM Junior Gold

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

With fins, 2 sets of:
6 x 25 @ :35- 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00*- 25 breast pull with free kick, 25 kick on back- UDK to halfway, then choice kick to the end
*@ :50 in 2nd set
1:00 rest, take off fins

6 x 50 @ 1:00- 25 2 kicks 1 pull breaststroke drill, 25 catchup free drill
20 x 100 in 4 sets of 5 as follows:
1-4:
odds- swim choice, except 3rd 25 is swim breaststroke @ 1:35- good UDK off each wall
evens- 25 kick on back build to FAST, then 75 reverse IM, last 25 (fly) from a dive @ 1:45
#5- 4 x 25 swim @ :10 rest (all @ 3:00) as follows (this should be in your primary stroke, NO FREE)
1- swim 15 yards FAST/last 10 yards are drill ("15/10")
2- swim build to FAST
3- all FAST
4- all swim FAST, from a dive
1:00 rest after #30, check HR


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

Wednesday, April 27, 2016- SCY

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

With fins, 2 sets of:
6 x 25 @ :35- 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00*- 25 breast pull with free kick, 25 kick on back- UDK to halfway, then choice kick to the end
*@ :50 in 2nd set
1:00 rest, take off fins

6 x 50 @ 1:00- 25 2 kicks 1 pull breaststroke drill, 25 catchup free drill
30 x 100 in 6 sets of 5 as follows:
1-4:
odds- swim choice, except 3rd 25 is swim breaststroke @ 1:25- good UDK off each wall
evens- 25 kick on back build to FAST, then 75 reverse IM, last 25 (fly) from a dive @ 1:35
#5- 4 x 25 swim @ :10 rest (all @ 3:00) as follows:
1- 15/10 swim FAST/drill
2- swim build to FAST
3- all FAST
4- all swim FAST, from a dive
1:00 rest after #30, check HR

Until the end of workout, finish up with...

4 x 1/2 pool sprints @ :30- same stroke for all four (change strokes by round)
4 x 25 kick FAST with boards @ :40- somersault at midpool
:20 extra rest
1 x 50 kick FAST for time on back- UDK!
No rest between sets, check HR after each 50 kick.

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

Tuesday, April 26, 2016- PM Junior Gold

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

4 x 50 @ 1:00- 25 fly pull withf ree kick, 25 catchup free drill
4 x 125 @ 2:15- 50 kick choice on back easy/FAST by 25's, 75 drill/swim/drill backstroke by 25's
8 x 25 @ :35- 1/2 sit & spin back drill, 1/2 swim at drill tempo- except #'s 3 & 7 are choice fly or breast
1:00 rest, check HR

1 set of (focus on UDK throughout):
6 x 75 backstroke as follows- all @ 1:15 (Lane 1 @ 1:20 if needed)
1&2 swim backstroke, desc 1-2, get time on #2
#3- all kick; strong, consistent UDK off each wall
4- 6k switch back drill, except middle 25 is swim with FAST tempo
#5- all kick on back, focus on 5 FAST UDK's off each wall
#6, swim backstroke- faster than #2
3 x 200 backstroke, desc 1-3 @ 4:00 as follows:
150 swim backstroke, 50 kick breast with boards
Check HR after last 150.

LONG SWIM-
4 rounds of, focusing on UDK's throughout:
200 swim IM- 50 of each stroke; good tempo on the back, big strong kick on the breast
50 kick FAST with boards (IM order by rounds- 50 fly 1st set; 50 free 2nd set; 50 breast 3rd set, etc)
150 swim backstroke- descend the 3 x 50's to something juicy!
Check HR after you finish.


If there is time, work on starts until 6:00 p.m.



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

Tuesday, April 26, 2016- SCY

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

4 x 50 @ 1:00- 25 fly pull withf ree kick, 25 catchup free drill
4 x 125 @ 2:10- 50 kick choice on back easy/FAST by 25's, 75 drill/swim/drill backstroke by 25's
8 x 25 @ :35- 1/2 sit & spin back drill, 1/2 swim at drill tempo- except #'s 3 & 7 are choice fly or breast
1:00 rest, check HR

2 sets of (focus on UDK throughout):
6 x 75 backstroke as follows- 1st set all @ 1:15; 2nd set all @ 1:10-
1&2 swim backstroke, desc 1-2, get time on #2
#3- all kick; strong, consistent UDK off each wall
4- 6k switch back drill, except middle 25 is swim with FAST tempo
#5- all kick on back, focus on 5 FAST UDK's off each wall
#6, swim backstroke- faster than #2
3 x 250 backstroke, desc 1-3 @ 4:00 as follows:
200 swim backstroke, 50 kick breast with boards
Check HR after last 250 in each set.

LONG SWIM-
4 rounds of, focusing on UDK's throughout:
200 swim IM- 50 of each stroke; good tempo on the back, big strong kick on the breast
50 kick FAST with boards (IM order by rounds- 50 fly 1st set; 50 free 2nd set; 50 breast 3rd set, etc)
150 swim backstroke- build 1st 25 to the turn, then 25 swim FAST; add 1 x 50 to this distance each time through, up to a 300
Check HR after you finish.

If there is time, work on starts until 7:15 a.m.

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

Monday, April 25, 2016- PM Junior Gold

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

3 x 150 @ :10 rest as follows:
100- drill/swim by 25's (free on 1st 150; primary stroke on 2nd 150; 4th best stroke on 3rd 150)
50- kick, 25 on back build to FAST (UDK!), last 25 FROM A DIVE, ALL FAST kick on belly
1:00 rest

3 sets of:
2 x 50 @ :55- swim/kick free
2 x 75 @ 1:15 swim IM NO FREE
2 x 75 @ 1:15- 50 swim, 25 kick, all in primary stroke
2 x 50 @ :55 swim/kick in primary stroke NO FREE by 25's
:10 extra rest...
1 x 100 kick IM with boards, FAST @ 2:00- get time
1 x 100 IM kick with boards, BROKEN: 4 x 25 kick @ :10 rest (IM order by 25's)- how much faster can you be on the Broken 100 kick? :05? :08? :10 seconds faster???
No rest between sets, check HR after each round.


Finish up with 2 sets of:
4 x 125 swim back desc 1-2's to what you can @ 2:10- 5 FAST UDK's OFF EACH WALL
6 x 1/2 pool sprint kicks with boards @ :30
1 x 100 swim backstroke all out SMOKING FAST, @ 1:30- 5 FAST UDK'S throughout!
No rest between sets, check HR after the 100 in each round.


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

Monday, April 25, 2016- SCY

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

3 x 150 @ :10 rest as follows:
100- drill/swim by 25's (free on 1st 150; primary stroke on 2nd 150; 4th best on 3rd 150)
50- kick, 25 on back build to FAST (UDK!), last 25 FROM A DIVE, ALL FAST kick on belly
1:00 rest

2 sets of:
2 x 50 @ :55- swim/kick free
2 x 75 @ 1:15 swim IM NO FREE
2 x 75 @ 1:15- 50 swim, 25 kick, all in primary stroke
2 x 50 @ :45 swim/kick free by 25's
1 x 100 kick IM with boards, FAST @ 2:00
No rest between sets, check HR after each round.

4 sets of:
2 x 50 kick on back (UDK!) @ :55
:10 rest
1 x 50 BROKEN kick all out FAST: 2 x 25 @ :10 rest, with boards
After each round...
1 x MYSTERY set...


Finish up with 2 sets of:
1 x 150 swim neg split backstroke @ 2:15
1 x 50 kick FAST- NO FREE - @ 1:00
2 x 150 swim back desc 1-2 to what you can @ 2:15
6 x 1/2 pool sprint kicks with boards @ :30
3 x 75 swim backstroke desc 1-3 to all out SMOKING FAST, @ 1:30
No rest between sets, check HR after last 75 in each round.


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

Sunday, April 24, 2016- SCY

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

With fins, 2 sets of:
6 x 25 breast drill @ :40 (different by round)- keep hands in front of your body
3 x 75 breast swim with dolphin kick- with FLIP TURNS, @ 1:40, descend 1-3 to something juicy!
No rest between sets. Check HR after each set
Take fins off after 2nd set.

With shnorkel, 2 sets of:
3 x 50 swim breast/free by 25's @ :55
2 x 50 swim breast/free by 25's @ :50
1 x 50 swim breast/free by 25's @ :45
1 x 50 swim breast/free by 25's @ :50
2 x 50 swim breast/free by 25's @ :45
3 x 50 swim breast/free by 25's @ :40
3 x 175 swim free with the shnorkels @ 2:40, descend 1-3 to something smoking FAST
No rest between sets, check HR after 3rd 175.

Until 7:30, finish up with...
2 x 50 kick on back (UDK AT BOTH ENDS!) @ :55- desc 1-2, get time on #2
:10 extra rest
1 x 50 @ 1:00 kick with boards FAST- same stroke as the 50's on back, :10 rest at the 25!
No rest between sets.

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, April 24, 2016- Sr. Silver

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

2 x 125 @ :10 rest- 50 ra2 la2 free drill, 75 drill/swim/drill by 25's in primary stroke, NO FREE
Everybody together...
9 x 50 swim as follows:
2- swim free/primary stroke NO FREE @ :55
1- swim/kick by 25's in primary stroke NO FREE @ :55
**Last set of 3 @ :45
1:00 rest, check HR

3 sets of, focus on UDK throughout:
2 x 50 kick on back @ :55
1 x 50 kick with boards @ :55
2 x 50 kick on back @ :50
1 x 50 kick with boards @ :50
1 x 100 kick on back IM order by 25's @ :2:00
6 x 25 kick with boards as follows:
odds- 15 yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
NO REST between sets.
After 3rd set, check HR & 1:00 rest, then...
3 x 200 @ 4:00 descend 1-3 as follows:
100 swim IM, 100 kick choice with boards- but the entire 100 is the same kick
Check HR

With fins until the end of workout, finish up with...
75's swim descend 1-3's @ 1:40
odd rounds of 3 are freestyle
even rounds of 3 are choice, but no free, and all three are the same stroke.

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

Saturday, April 23, 2016- SCY

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

1 x 200 @ 3:30- 50 catchup free drill, 50 choice drill NO FREE
2 x 150 @ 2:45- 50 drill/swim by 25's in primary stroke, 25 breast pull with free kick
3 x 100 @ 1:45- 50 drill/swim by 25's in 4th best stroke, 50 kick neg split on back
4 x 50 swim/kick on back by 25's in 4th best stroke, desc 1-4 to something juicy, @ 1:00
1:00 rest, check HR

3 sets of:
2 x 50 kick with boards @ :55- 2nd 25 is breaststroke kick
1 x 50 kick FAST on back @ :45
2 x 25 kick FAST with boards @ :25
2 x 50 kick on back @ :50
1 x 50 kick with boards @ :45- make the interval
1 x 300 swim free at 85% effort, get time & check HR (add 1 x 300 in each set & descend from 85% effort, @ 5:00)
No rest between sets.

1 x 200 choice/drill by 50's
1:00 rest
TEST SET:
1 x 400 kick FAST for time.
Make sure you get your time.

With fins, until 10 a.m.,
6 x 25's fly drill @ :40- different drill in each round
3 x 50 swim/kick fly @ :40

100 easy drill before you get out. Do an excellent job with drylands today and be sure to do all your HW. Have a great day!

Thursday, April 21, 2016- PM Junior Gold

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

2 x 125 @ 2:15- 50 ra2 la2 free drill, 75 drill/swim/drill by 25's in 4th best stroke, NO FREE
4 x 100 @ 1:45- 50 choice drill in primary stroke NO FREE, 50 kick with boards easy/FAST by 25's
8 x 50 as follows:
odds- swim/kick by 25's in primary stroke NO FREE @ :50
evens- swim free/NO FREE by 25's @ :40
1:00 rest, check HR

3 sets of:
3 x 100 swim IM, last 25 kick free on back, desc 1-3 to what you can @ 1:45
2 x 100 swim/kick with boards (by 50's) in primary stroke NO FREE, desc 1-2 @ 1:45
1 x 100 swim free br 3 at mile pace @ 1:40
2 x 100 swim free br 3 at 1000 pace @ 1:50
3 x 100 swim free br 3 at 500 pace @ 2:00


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

Thursday, April 21, 2016- SCY

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

2 x 125 @ 2:15- 50 ra2 la2 free drill, 75 drill/swim/drill by 25's in 4th best stroke, NO FREE
4 x 100 @ 1:45- 50 choice drill in primary stroke NO FREE, 50 kick with boards easy/FAST by 25's
8 x 50 as follows:
odds- swim/kick by 25's in primary stroke NO FREE @ :50
evens- swim free/NO FREE by 25's @ :40
1:00 rest, check HR

18 x 75 kick as follows:
1&2- on back (5 FAST UDK's!) desc 1-2 to something juicy @ 1:30
#3- with boards FAST @ 1:15

3 sets of:
3 x 100 swim IM, last 25 kick free on back, desc 1-3 to what you can @ 1:30
2 x 100 swim/kick with boards (by 50's) in primary stroke NO FREE, desc 1-2 @ 1:45
1 x 100 swim free br 3 at mile pace @ 1:30
2 x 100 swim free br 3 at 1000 pace @ 1:40 (faster interval in 2nd & 3rd set???)
3 x 100 swim free br 3 at 500 pace @ 1:50 (faster interval in 2nd & 3rd set???)

Until 7:15 a.m.:
15M sprints from a dive for time

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

Wednesday, April 20, 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 100 @ 1:50-
odds- 50 catchup free, 50 choice kick on back (UDK!)- go easy/FAST by 25's
evens- drill/swim by 25's in primary stroke, NO FREE

2 sets of:
8 x 50 @ :55 in sets of 4:
1&2- swim IM order by 25's (fly/back on #1, and back/breast on #2- for both sets)
3&4- swim/kick on back by 25's in primary stroke NO FREE desc 1-2
8 x 25 kick with boards-
odds- 15/10 @ :40
evens- all FAST @ :25
1 x 300 swim free br 3 (can be backstroke), descend 1-2 to something juicy
Check HR immediately after 2nd 300
1:00 rest between sets.

18 x 75 kick in sets of 3 as follows:
1&2 @ 1:40 on back, desc 1-2, 5 FAST UDK's off each wall
#3- all out FAST kick with boards @ 1:20


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

Wednesday, April 20, 2016- SCY

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


6 x 100 @ 1:45-
odds- 50 catchup free, 50 choice kick on back (UDK!)- go easy/FAST by 25's
evens- drill/swim by 25's in primary stroke, NO FREE

2 sets of:
12 x 50 @ :50
1&2- swim IM order by 25's
3&4- swim/kick on back by 25's in primary stroke NO FREE desc 1-2
6 x 25 kick with boards-
odds- 15/10 @ :40
evens- all FAST @ :20
2 x 300 swim free br 3 (can be backstroke) @ 4:30, descend 1-2 to something juicy
Check HR immediately after 2nd 300
1:00 rest between sets.

18 x 75 kick in sets of 3 as follows:
1&2 @ 1:30 on back, desc 1-2, 5 FAST UDK's off each wall
#3- all out FAST kick with boards @ 1:15

With fins, until 7:15
25's @ :40 breaststroke drill

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

Tuesday, April 19, 2016- 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

4 x 75 @ 1:20- 50 kick on build build each 25, 5 FAST UDK's, 25 ra2 la2 free drill
3 sets of:
1 x 125- 25 fly pull with free kick, 25 1/2 ra 1/2 la fly drill, 50 2 kicks 1 pull breast drill, 25 sit & spin backstroke drill- all @ 2:20
1 x 75 swim @ 1:10- 50 in 4th best stroke, 25 in primary stroke NO FREE
 After 3rd set, check HR, then 1:00 rest.

3 sets of:
4 x 50 kick @ :55 with 5 FAST UDK's off each wall! (go @ :50 in 3rd set)
3 x 100 @ 1:45- 25 swim IM order (fly in 1st set; back in 2nd set; breast in 3rd set), 50 swim free br 3/5, last 25 kick on back from a dive- get out, dive in, roll over & kick FAST. Descend these 1-3
:15 extra rest...
1 x 100 @ 2:00- swim/kick with boards by 50's, FAST- same stroke as you swam on first 25 of 100's above
No rest between sets, check HR after 3rd set.

LONG SWIM-all kicking is FAST:
1 time through...

200- swim/kick as follows: 50 swim free br 3/5, 25 kick free on back (5 FAST UDK!), 50 swim free br 3/7, 25 kick on back (5 FAST UDK!), 50 swim free br 3/9 by 25's
150 IM- 100 swim IM, 50 kick free with boards FAST

200- swim/kick as above (50 swim/25 kick/50 swim/25 kick/50 swim)
150 IM- 100 swim IM, 50 kick breast with boards FAST

200- swim/kick as above
150 IM- 100 swim IM, 50 kick fly with boards FAST

200- swim/kick as above
150 IM- 100 kick IM (by 25's) with boards FAST, 50 swim primary stroke (NO FREE) FAST
1:00 rest, check HR


Do an excellent job with your HW tonight, and with drylands tonight. Be thinking about your LCM goals for this summer. Have a great day!

Tuesday, April 19, 2016- SCY

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

4 x 75 @ 1:20- 50 kick on build build each 25, 5 FAST UDK's, 25 ra2 la2 free drill
3 sets of:
1 x 125- 25 fly pull with free kick, 25 1/2 ra 1/2 la fly drill, 50 2 kicks 1 pull breast drill, 25 sit & spin backstroke drill- all @ 2:20
1 x 75 swim @ 1:10- 50 in 4th best stroke, 25 in primary stroke NO FREE
 After 3rd set, check HR, then 1:00 rest.

3 sets of:
6 x 50 kick @ :50 with 5 FAST UDK's off each wall!
4 x 100 @ 1:35- 25 swim IM order (fly in 1st set; back in 2nd set; breast in 3rd set), 50 swim free br 3/5, last 25 kick on back from a dive- get out, dive in, roll over & kick FAST.
:10 extra rest...
1 x 100 @ 2:00- swim/kick with boards by 50's, FAST- same stroke as you swam on first 25 of 100's above
No rest between sets, check HR after 3rd set.

LONG SWIM-all kicking is FAST:
1 time through...

200- swim/kick as follows: 50 swim free br 3/5, 25 kick free on back (5 FAST UDK!), 50 swim free br 3/7, 25 kick on back (5 FAST UDK!), 50 swim free br 3/9 by 25's
250 IM- 25 swim fly, 50 swim back, 75 swim breaststroke, 100 kick free with boards FAST

200- swim/kick as above (50 swim/25 kick/50 swim/25 kick/50 swim)
250 IM- 25 swim free br 3, 50 swim fly, 75 swim back, 100 kick breast with boards FAST

200- swim/kick as above
250 IM- 25 swim breast, 50 swim free, 75 swim fly, 100 kick free with boards FAST

200- swim/kick as above
250 IM- 25 swim back, 50 swim breast, 75 swim free br 3, 100 kick fly with boards FAST
1:00 rest, check HR

If there is time...
75's swim free with shnorkel until 7:15 a.m.

Do an excellent job in school today, and with drylands tonight. Be thinking about your LCM goals for this summer. Have a great day!

Monday, April 18, 2016- PM Junior Gold

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

16 x 50 @ 1:00- odds are drill/kick by 25's, evens are drill/swim by 25's
1-4 are free; 5-8 are primary stroke NO FREE (repeat for 9-16)
4 x 150 @ :10 rest as follows:
100- drill/swim by 25's
last 50 is drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR

With buoys (and shnorkel if you wish), 2 sets of:
8 x 50 pull free br 3/5 throughout @ :55 (2nd set @ :50)
2 x 150 swim IM @ :10 rest-
#1, smooth, not sloppy, with a good stroke throughout
#2, be better underwater, in & out of turns- does not have to be fast
1:00 rest after each set. Each lane starts the next set together.

Finish up with:
8 x 100 kick as follows, all @ 1:55-
odds- IM kick (by 25's) with boards; 1st 25 kick FAST on #1, then 2nd 25 kick FAST on #3, etc...
evens- IM kick (by 25's) on back- 5 FAST UDK's OFF EACH WALL


100 easy drill before you get out. Do an excellent job with your HW tonight and start thinking about your LCM goals for this year. Have a great day!

Monday, April 18, 2016- SCY

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

16 x 50 @ 1:00- odds are drill/kick by 25's, evens are drill/swim by 25's
1-4 are free; 5-8 are primary stroke NO FREE (repeat for 9-16)
4 x 150 @ :10 rest as follows:
100- drill/swim by 25's
last 50 is drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR

With buoys (and shnorkel if you wish), 4 sets of:
8 x 50 pull free br 3/5 throughout @ :55 (odd rounds); 2nd set @ :50; 4th set @ :45
2 x 150 swim IM @ :10 rest-
#1, smooth, not sloppy, but with a good stroke throughout
#2, be better underwater, in & out of turns- does not have to be fast
1:00 rest after each set. Each lane starts the next set together.

Finish up with:
12 x 100 kick as follows, all @ 1:40-
odds- IM kick (by 25's) with boards; 1st 25 kick FAST on #1, then 2nd 25 kick FAST on #3, etc...
evens- IM kick (by 25's) on back- 5 FAST UDK's OFF EACH WALL

If there is time, work on starts until 7:15 a.m.

100 easy drill before you get out. Do an excellent job in school today and start thinking about your LCM goals for this year. Have a great day!

Thursday, April 14, 2016- PM Junior Gold

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

2 x 200- 50 choice drill (NO FREE on 2nd 200), 50 choice skulling- @ :10 rest
3 sets of:
6 x 1/2 pool sprints- KICK with boards @ :35
:10 extra rest after #6, then...
2 x 50 kick all out FAST @ 1:00- #1 on back (get time), #2 with boards, get time, add to 1st 50
Check HR after each set; after 3rd set...
3 x 100 kick on back descend 1-3 @ 2:00- get time on #3
:30 extra rest, then...
MYSTERY SET (guess it and you don't have to do it)
1:00 rest

With fins, 2 sets of:
6 x 25 breast drill (different by round)- keep hands out in front of body, @ :35
3 x 75 breast pull with dolphin kick and FLIP TURNS @ 1:30- descend 1-3
No rest between sets. Take off fins after 2nd set and continue right into...
12 x 50 in sets of 6:
1-3: drill/swim (build the swim to FAST) by 25's @ 1:00- these should be breaststroke
4-6: swim breast/free by 25's @ :55 (2nd round @ :50)
1:00 rest, check HR

3 sets of:
4 x 100 swim at pace (mile pace, 1000 pace or 500 pace- by round) @ 1:40; 1:50 or 2:00 (by round)
1 x 300 swim free- get time on #1, descend from there. 3rd set should be all out juicy!
1:00 rest between sets.


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

Thursday, April 14, 2016- SCY

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

2 x 200- 50 choice drill (NO FREE on 2nd 200), 50 choice skulling- @ :10 rest
4 sets of:
6 x 1/2 pool sprints- KICK with boards @ :35
:10 extra rest
2 x 50 kick all out FAST @ 1:00- #1 on back (get time), #2 with boards, get time
Check HR after each set; after 4th set...
3 x 100 kick on back descend 1-3 @ 2:00- get time on #3
:30 extra rest, then...
MYSTERY SET (guess it and you don't have to do it)
1:00 rest

With fins, 2 sets of:
6 x 25 breast drill (different by round)- keep hands out in front of body, @ :35
3 x 75 breast pull with dolphin kick and FLIP TURNS @ 1:40- descend 1-3
No rest between sets. Take off fins after 2nd set and continue right into...
18 x 50 in sets of 6:
1-3: drill/swim (build the swim to FAST) by 25's @ 1:00
4-6: swim breast/free by 25's @ :50 (2nd round @ :45; 3rd round @ :40)
1:00 rest, check HR

3 sets of:
4 x 100 swim at pace (mile pace, 1000 pace or 500 pace- by round) @ 1:30; 1:40 or 1:50 (by round)
1 x 300 swim free- get time on #1, descend from there. 3rd set should be all out juicy!
1:00 rest between sets.

If there is time, finish up with...
With fins- 24 x 25 @ :40- the usual.

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

Wednesday, April 13, 2016- PM Junior Gold

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

3 sets of:
3 x 25 drill @ :40- ra2 la2 free in 1st set; primary stroke in 2nd set; 4th best stroke in 3rd set
1 x 125 @ 2:20- 75 drill/swim/drill by 25's in primary stroke, last 50 is kick on back, easy/FAST by 25's- 5 FAST UDK's off each wall
3 x 50 swim/kick by 25's @ :55, desc 1-3 (free in 1st set; primary stroke in 2nd set; 4th best stroke in 3rd set)
No rest between sets, check HR after 3rd set, then 1:00 rest

24 x 100 as follows, in sets of 8:
1-4 swim/kick on back by 50's @ 1:45- all one stroke for each set of 3, descend 1-3
5-8, swim free br 3 @ 1:25/1:35 or 1:45 (by lane), neg split each 100, desc 1-3 if possible

In 2nd round of 8, the first four will be choice swim NO FREE, except the third 25 will be all kick.
In 3rd round of 8, the first four will be swim IM, last 25 is kick free on back
Check HR after each round of 8.

Finish up with...
2 x 200 @ :20 rest- 50 choice drill, 50 choice kick

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

Wednesday, April 13, 2016- SCY

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

3 sets of:
3 x 25 drill @ :35- ra2 la2 free in 1st set; primary stroke in 2nd set; 4th best stroke in 3rd set
1 x 125 @ 2:20- 75 drill/swim/drill by 25's in primary stroke, last 50 is kick on back, easy/FAST by 25's- 5 FAST UDK's off each wall
3 x 50 swim/kick by 25's @ :55, desc 1-3 (free in 1st set; primary stroke in 2nd set; 4th best stroke in 3rd set)
No rest between sets, check HR after 3rd set, then 1:00 rest

40 x 100 as follows, in sets of 8:
1-4 swim/kick on back by 50's @ 1:45
5-8, swim free br 3 @ 1:20/1:30 or 1:45

Next round of 8, the first four will be choice, except the third 25 will be allkick.
Check HR after each round of 8.

Finish up with...
2 x 200 @ ::20 rest- 50 choice drill, 50 choice kick, descend 1-3's if possible

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

Tuesday, April 12, 2016- PM Junior Gold

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

2 sets of:
1 x 200- 50 catchup free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 choice kick on back- easy/FAST by 25's
:15 rest
1 x 100- swim/kick by 50's in primary stroke, NO FREE
:10 rest
1 x 50 swim, build/FAST by 25's in primary stroke, NO FREE
:05 rest
Check HR after 2nd set, then 1:00 rest

With fins, 2 sets of:
6 x 25 fly drill @ :35- different drill from round to round.
2 x 50 swim (build)/kick on back, by 25's @ 1:00
6 x 25 swim fly to 15M, FAST, then drill to the end @ :35
2 x 25 swim FAST fly @ :30
No rest between sets, check HR after 2nd set.

LONG SWIM-
3 times through...
1 x 200 swim free br 3; the third 50 is kick FAST on back, 4th 50 is catchup free drill, BIG kick
1 x 200 swim backstroke- 3rd 50 is FAST
1 x 100 kick all out FAST- odd rounds on back, 2nd round with boards
Check HR after 3rd time through...



If there is time, work on IM turns from midpool (fly to back, back to breast, etc...)


100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited for the meet this weekend, have a great day!

Tuesday, April 12, 2016- SCY

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

3 sets of:
1 x 200- 50 catchup free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 choice kick on back- easy/FAST by 25's
:15 rest
1 x 100- swim/kick by 50's in primary stroke, NO FREE
:10 rest
1 x 50 swim build/FAST by 25's in primary stroke, NO FREE
:05 rest
Check HR after 3rd set, then 1:00 rest

With fins, 2 sets of:
6 x 25 fly drill @ :35- different drill from round to round.
1 x 50 swim (build)/kick on back on the way back, by 25's @ 1:00
6 x 25 swim fly to 15M, FAST, then drill to the end @ :35
2 x 25 swim FAST fly @ :30
No rest between sets, check HR after 2nd set.

LONG SWIM-
3 times through...
1 x 200 swim free br 3; the third 50 is kick FAST on back, 4th 50 is catchup free drill, BIG kick
1 x 200 swim backstroke- 3rd 50 is FAST
1 x 100 kick all out FAST- odd rounds on back, even rounds with boards
Check HR after 3rd time through...

Until 7:15 a.m., finish up with...
100 @ 1:25 (Lane 1 @ 1:35)
odds- 25 swim fly, 75 swim choice (br 3/5/3 by 25's if going free)
evens- 25 kick on back (UDK's), 75 swim- last 25 is from a dive!

100 easy drill before you get out. Do an excellent job in school today- and with drylands. Get excited for the meet this weekend, have a great day!

Monday, April 11, 2016- PM Junior Gold

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

4 x 75 @ 1:25- 25 ra2 la2 free drill, 25 ra back drill, 25 la back drill- 5 FAST UDK's off each wall!
6 x 25 @ :35 sit & spin drill (half drill, half swim at the same tempo as the drill)
4 x 125 @ 2:15- 50 swim backstroke build each 25 to FAST, 25 kick FAST with boards, 50 swim/kick on back (by 25's) NO FREE
1:00 rest, check HR

3 sets of, focus on UDK's throughout:
2 x 125 swim backstroke @ 2:00, descend 1-2
2 x 75** kick with boards all out FAST @ 1:40
No rest between sets, check HR after 2nd 150 in each round.
** go 75's kick on back in 2nd set @ 1:40; go 100's kick with boards for 3rd set @ 2:10

If there is time, finish up with as many rounds as possible of (use shnorkels on 50's free & kick):
2 x 50 swim free @ :50
2 x 50 swim breaststroke build to FAST on each 25 @ :55 (no shnorkel)
2 x 50 kick with boards @ 1:00

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

Monday, April 11, 2016- SCY

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

4 x 75 @ 1:20- 25 ra2 la2 free drill, 25 ra back drill, 25 la back drill- 5 FAST UDK's off each wall!
6 x 25 @ :35 sit & spin drill (half drill, half swim at the same tempo as the drill)
4 x 125 @ 2:15- 50 swim backstroke build each 25 to FAST, 25 kick FAST with boards, 50 swim/kick on back (by 25's) NO FREE
1:00 rest, check HR

5 sets of, focus on UDK's throughout:
2 x 150 swim backstroke @ 2:15, neg split & descend 1-2
2 x 50** kick with boards all out FAST @ 1:00
No rest between sets, check HR after 2nd 150 in each round.
** go 75's kick in 2nd & 4th sets; go 100's kick for 3rd set (75's are on your back)

Until 7:15 a.m,. with shnorkels:
2 x 50 swim free @ :50
2 x 50 swim breaststroke build to FAST on each 25 @ :55 (no shnorkel)
2 x 50 kick with boards @ 1:00

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

Sunday, April 10, 2016- SCY

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


4 x 50 @ 1:00- 25 catchup free, 25 breast pull with free kick
4 x 100 @ 1:50- 50 2 kicks 1 pull breaststroke drill, 50 choice kick on back- 5 FAST UDK's off each wall!
6 x 75 @ 1:20- 25 swim breaststroke build to FAST, 50 choice drill in primary stroke, NO FREE
6 x 1/2 half pool sprints @ :35- primary stroke only
1:00 rest, check HR

5 sets of:
4 x 50 kick on back @ :55- 5 FAST UDK's off each wall! (@ :50 in 3rd & 5th sets)
1 x 75 kick all out FAST with boards- target your best 100 Free scy time - @ 2:00
2 x 100 swim/kick with boards by 50's in primary stroke, NO FREE, desc 1-2 @ 1:45
1:00 rest after 3rd set, check HR after each round.

Until 7:30 p.m.:
150's swim negative split backstroke @ :10 rest- 5 FAST UDK's off each wall!

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, April 9, 2016- SCY

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 catchup free drill @ 1:00
4 x 100 @ 2:00- 50 drill in primary stroke NO FREE, 25 kick on back build to FAST, then last 25 is from a dive: 5 FAST UDK, then break out & skulling until the end.
12 x 25 @ :35 in primary stroke NO FREE- odds are all drill, evens are 15 FAST swim/10 yards drill
1:00 rest, check HR

6 sets of:
2 x 75 @ 1:20 kick on back descend 1-2 to what you can; focus on 5 FAST UDK's off each wall!
2 x 50 swim free br 3/5 (#1) and 3/7 (#2) @ :40 (Lane 1 go @ :50)
Check HR after 6th round, then finish up with...
2 x 600 @ 9:00 as follows (descend the 200's 1-3 to something juicy):
100 swim IM
100 swim/kick with boards in primary stroke NO FREE

TEST SET:
8 x 50 kick @ 1:00 all FAST- keep track of average & fastest times
1:00 rest, check HR

MYSTERY SET: If anybody can guess the Mystery Set (and then complete it), you can get out now.

Until 10 a.m., finish up with:
3 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :55 desc 1-3 to what you can
1 x 150 @ 2:15 swim free with shnorkel- smooth on the way, BIG frothy kick on the 2nd 75!
No rest between sets, check HR at 10 a.m.

100 easy drill before you get out. Get excited for the banquet and don't keep your ride waiting. Be sure to think of some appropriate questions for Ariana & Matt. Have a great day!

Thursday, April 7, 2016- PM Junior Gold

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

2 sets of:
2 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
1 x 150 in primary stroke @ 3:00- by 25's: drill/swim/kick (build the swim & kick), NO FREE
4 x 50 kick w/boards @ :55 desc 1-3 & hold for #4 (2nd set @ :50 (on back if you'd like)
:30 extra rest after each set, then...
1 x 200 kick for time (100 on back/100 with boards)
1:00 rest after each round, check HR.

After 2nd set...
6 x 1/2 pool sprints @ :35
1 x 200 drill/skulling by 25's
1:00 rest, check HR


2* sets of (Lane 1 start @ 1:40):
3 x 100 swim free br 3 @ 1:35
1 x 50 swim FAST in primary stroke NO FREE @ 1:00
3 x 100 swim free br 3 @ 1:30
1 x 50 swim FAST in primary stroke NO FREE @ 1:00
3 x 100 swim free br 3 @ 1:25
1 x 50 swim FAST in primary stroke @ 1:00  NO FREE
3 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST in primary stroke @ 1:00 NO FREE
3 x 100 swim free br 3 @ 1:15
1 x 50 swim FAST in primary stroke NO FREE @ 1:00
*50's are different in the 2nd set-
Check HR after each 50


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

Thursday, April 7, 2016- SCY

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

3 sets of:
2 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
1 x 150 in primary stroke @ 3:00- drill/swim (build)/kick (build) by 25's, NO FREE
4 x 50 kick w/boards @ :50 desc 1-3 & hold for #4 (3rd set @ :45 (on back if you'd like)
:30 extra rest after each set, then...
1 x 200 kick for time (100 on back/100 with boards)
1:00 rest after each round, check HR.

After 3rd set...
6 x 1/2 pool sprints @ :35
1 x 200 drill/skulling by 25's
1:00 rest, check HR


2* sets of:
3 x 100 swim free br 3 @ 1:25
1 x 50 swim FAST in primary stroke NO FREE @ 1:00
3 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST in primary stroke NO FREE @ 1:00
3 x 100 swim free br 3 @ 1:15
1 x 50 swim FAST in primary stroke @ 1:00  NO FREE
3 x 100 swim free br 3 @ 1:10
1 x 50 swim FAST in primary stroke @ 1:00 NO FREE
3 x 100 swim free br 3 @ 1:05
1 x 50 swim FAST in primary stroke NO FREE @ 1:00
*50's are different in the 2nd set-
Check HR after each 50


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

Wednesday, April 6, 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-
odds are catchup free drill
evens are 25 fly pull with free kick, 25 choice
4 x 125 as follows @ 2:15-
50 fist free drill br 3, 75 drill/swim/drill by 25's in 4th best stroke NO FREE
9 x 100 as follows @ 1:50:
1&2- 50 drill/swim by 25's in primary stroke NO FREE, 50 swim/kick by 25's in 4th best stroke
#3- all kick (50 on back, 50 with boards) descend 1-3 to all out FAST
1:00 rest, check HR

9 x 200 as follows:
1-3 swim IM (50 of each stroke, last 50 is kick free on back) desc 1-3 @ 3:30
4-6, swim free @ 2:45, or 3:00 or 3:10 (by lane), good UDK & strong 2nd 100
7-9, all kick (on back/with boards by 100's) desc 1-3 @ 3:45
Check HR

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

Wednesday, April 6, 2016- SCY

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

14 x 50 @ 1:00-
odds are catchup free drill
evens are 25 fly pull with free kick, 25 choice
6 x 125 as follows @ 2:10-
50 fist free drill br 3, 75 drill/swim/drill by 25's in 4th best stroke NO FREE
9 x 200 as follows @ 3:40:
1&2- 100 drill/swim by 25's in primary stroke NO FREE, 100 swim/kick by 50's in 4th best stroke
#3- all kick (100 on back, 100 with boards) descend 1-3 to all out FAST
1:00 rest, check HR

9 x 300 as follows:
1-3 swim IM (75 of each stroke, desc 1-3 @ 5:00
4-6, swim free @ 3:50, 4:15 or 4:40 (by lane)
7-9, all kick (on back/with boards/on back by 100's) desc 1-3 @ 5:30
Check HR

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

Tuesday, April 5, 2016- PM Junior Gold

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

Keep hands in front of your body on the breaststroke...
2 x 100 @ 1:45- ra2 la2 free drill, 2 kicks 1 pull breast drill, by 50's
2 x 150 @ 2:45- breast pull with free kick/swim breaststroke by 25's
6 x 25 breaststroke @ :35- odds kick on back (UDK!), evens swim breast from a dive build to FAST
1:00 rest, check HR

2 sets of:
6 x 100 swim free br 3 @ 1:35, 3rd 25 is breaststroke swim (2nd set @ 1:35- 3rd 25 kick)
8 x 25 kick w/boards, odds @ :40 (1/2 FAST 1/2 moderate), evens @ :25 ALL FAST
1:00 rest between sets, check HR

LONG SWIM-
5 times through:
100 swim free br 3/7- note the breathing pattern; 5 FAST UDK's throughout
125 swim IM (50 of fly in 1st round, then 50 back, then 50 breast, 50 free, then 50 fly in last round!)
75 kick FAST on back- focus on 5 FAST UDK's off each wall, not just the first one
Check HR after 5th time through, then go 1 x 50 easy drill choice
1:00 rest

BONUS SET:  giddyup & be tough on the end here!

100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Get excited for the banquet & clinics this weekend. Have a great day!

Tuesday, April 5, 2016- SCY

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

3 x 100 @ 1:45- ra2 la2 free drill, 2 kicks 1 pull breast drill, by 50's
2 x 150 @ 2:45- breast pull with free kick/swim breaststroke by 25's
6 x 25 breaststroke @ :35- odds kick on back (UDK!), evens swim breast from a dive build to FAST
1:00 rest, check HR

3 sets of:
8 x 100 swim free br 3 @ 1:25, 3rd 25 is breaststroke swim (2nd set @ 1:20- 3rd 25 kick; 3rd set all swim @ 1:10) Lane 2 go @ 1:35, 1:30 & 1:20 by round
8 x 25 kick w/boards, odds @ :40 (1/2 FAST 1/2 moderate), evens @ :25 (last round @ :40 & :20)
1:00 rest between sets, check HR

LONG SWIM-
5 times through:
100 swim free br 3/7- note the breathing pattern; 5 FAST UDK's throughout
125 swim IM (50 of fly in 1st round, then 50 back, then 50 breast, 50 free, then 50 fly in last round!)
75 kick FAST on back- focus on 5 FAST UDK's off each wall, not just the first one
Check HR after 5th time through, then go 1 x 50 easy drill choice
1:00 rest

BONUS SET:  giddyup & be tough on the end here!

100 easy drill before you get out. Do an excellent job in school today, and with drylands. Get excited for the banquet & clinics this weekend. Have a great day!

Monday, April 4, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/fly kick on side, breast pull with free kick, by 25's
1:00 rest

2 x 150 @ 2:45- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke drill; 50 kick on back neg split (UDK!)
4 x 100 @ 1:50- 50 kick with boards (25 choice, 25 breaststroke), 50 sit & spin back drill  (each length is 1/2 sit & spin drill, then second half is swim back with the same tempo as the spin drill)
1:00 rest, check HR

3 sets of
1 x 100 kick on back FAST @ 2:00- get time
4 x 25 kick FAST with boards @ :10 rest (@ :15 rest in 3rd set) @ 3:15, get time
2 x 50 kick FAST @ :10 rest- get time, all @ 2:45
3 x 100 swim/kick by 50's choice (all 3 x 100 are same stroke) @ 1:50, descend 1-3 to something juicy
No rest between sets, check HR after last 100 in each round.



If there is time, work on starts. Do an excellent job with your HW tonight & get excited for the clinics & banquet this weekend. Have a great day!

Monday, April 4, 2016- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/fly kick on side, breast pull with free kick, by 25's
1:00 rest

2 x 150 @ 2:45- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke drill; 50 kick on back neg split (UDK!)
6 x 100 @ 1:50- 50 kick with boards- 25 choice, 25 breaststroke, 25 sit & spin back drill, 25 swim back build
1:00 rest, check HR

3 sets of
1 x 100 kick on back FAST @ 2:00- get time
4 x 25 kick FAST with boards @ :10 rest (@ :15 rest in 3rd set) @ 3:15, get time
2 x 50 kick FAST @ :10 rest- get time, all @ 2:45
3 x 100 swim/kick by 50's choice (all 3 x 100 are same stroke) @ 1:45, descend 1-3 to something juicy
No rest between sets, check HR after last 100 in each round.


2 sets of:
8 x 75@ 1:15- odds are swim IM; evens are kick on back (UDK!)
2 x 300 swim free with shnorkel, desc 1-2 @ 4:30

If there is time, work on starts from the far end. Do an excellent job in school today & get excited for the clinics & banquet this weekend. Have a great day!

Sunday, April 3, 2016- SCY

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 catchup free drill- steady head position, let kick drive you.
2 x 125 @ 2:15- 50 kick on back neg split (UDK!), 75 drill/swim/drill by 25's in primary stroke NO FREE
6 x 75- 25 swim, 50 kick on back (UDK!) @ 1:20 descend 1-3 (free) and 4-6 (primary stroke NO FREE)
8 x 100 @ 2:00 kick with boards as follows:
1- 25 kick FAST, 75 kick moderate
2- 50/50
3- 75/25
4- all out giddyup kick FAST for time
First set of 4 is free; 2nd set of 4 is primary kick, NO FREE
Check HR after #4 & 8

With fins, until the end of workout (1st set is free; 2nd set is primary stroke NO FREE; 3rd set is choice; 4th set is kick- if we get that far):
1 x 50 drill @ 1:00/2 x 25 swim FAST @ :40
1 x 50 drill @ 1:00/2 x 50 swim FAST @ 1:00
1 x 50 drill @ 1:00/2 x 75 swim FAST @ 1:20
No additional rest between rounds, check HR after 2nd fast swim in each set.

100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Get excited for the banquet and clinics next week. Have a great day!

Sunday, April 3, 2016- Senior Silver

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

2 sets of:
1 x 200- 50 catchup free drill, 50 2 kicks 1 pull breaststroke drill (2x through) @ 3:30
1 x 150- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE (2x) @  2:30
2 x 100 swim/kick on back (UDK!) by 50's in primary stroke, NO FREE- get time, descend 1-2 @ 1:45
No rest between sets, check HR after 2nd set.

With fins, 2 sets of (1st set is primary stroke NO FREE- all the same stroke; 2nd set is all free):
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 25 swim FAST in primary stroke @ :45- all out giddyup & go here!
2 x 50 drill in primary stroke NO FREE @ 1:00- same stroke as 50's & 25's
2 x 50 swim all out FAST for time @ 1:15- still the same stroke you started with
2 x 50 drill in primary stroke (same stroke) @ 1:00
2 x 75 swim all out FAST in primary stroke (still the same stroke you started with) @ 2:00
No rest between sets, check HR after each set.

After 2nd set, take fins off & finish up with...

Until the end of workout:
50's kick in sets of 6 (keep repeating the set of 6 until workout ends)-
1&2 kick FAST free on back (5 FAST UDK's off each wall!) @ 1:10
#3- breast kick with boards @ 1:00, moderate
4&5 kick FAST with boards- your choice/dolphin kick by 25's @ 1:10
#6- easy choice kick on back (5 FAST UDK's off each wall!) @ 1:00

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

Saturday, April 2, 2016- SCY

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

4 x 100 @ 1:45- 50 catchup free drill, 50 kick with boards- breast/free by 25's, FAST
8 x 25 @ :35- odds are fly pull free kick; evens are choice fly drill
4 x 125 @ 2:30- 25 ra pull fly (left arm at side), 25 la pull fly (right arm at side), 25 swim fly build to FAST, last 50 is kick on back BIG negative split (UDK!)
3 x 200- 100 swim IM, 100 kick on back (UDK!) @ 3:30, descend 1-3 to what you can- #3 should be juicy!
1:00 rest, check HR

2 sets of:
9 x 50 kick as follows (3 sets of 3) (Lane 1 can go 7 x 50 kick @ :55, #4 & 7 with boards @ :50):
2- on back, @ :50 (UDK past the flags!!)- choice kick
1- with boards @ :45- choice kick/breaststroke kick by 25's
6 x 125 descend 1-2's @ 2:10 as follows (Lane 1 can go 6 x 100- 25 swim fly, 25 swim in primary stroke, 50 kick in primary stroke- descend the 100's 1-2):
25 swim fly- breathe every other stroke, build to FAST
100 swim/kick by 50's in primary stroke NO FREE
1 x 450 swim free with shnorkels, descend the 3 x 150's 1-3 to what you can, get total time (Lane 1 go 1 x 300 swim free, descend the 100's 1-3 to something juicy on 3rd 100!)
1:00 rest between sets, get HR

If there is time, work on turns from midpool- 3 free, 3 NO FREE

100 easy drill before you get out. Do an excellent job with your HW this weekend & get excited for the Banquet next week. Don't forget about drylands today! Have a great day!