Tuesday, November 1, 2016

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

2 sets of:
1 x 175 @ 2:40- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :35- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.

8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
Lane 2, 2 @ 1:20, then 6 @ 1:15
Lane 1, 2 @ 1:30, then 6 @ 1:25
1:00 rest

LONG SWIM-
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest, check HR.

Finish up with:
200's kick-
odds- straight through, kick on back & focus on UDK's, @ 3:40
evens- all BROKEN, different by round..

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

Monday, October 31, 2016- PM Junior Gold

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


4 x 50 @ 1:00- 25 ra2 la2 free drill, then 2nd 25 is 2 dolph kicks 1 breast pull
18 x 75 as follows:
1-2 @ 1:20- drill/swim/drill by 25's in primary stroke
3-6 @ 1:20- 50 swim 25 kick on back in primary stroke desc 1-2's
7-12, all kick @ 1:30 desc 1-2's on back (middle 2 x 75 with boards)- focus on UDK's
13-18 as follows:
odds- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:05 or @ 1:15)
evens- swim IM (NO FREE) desc 1-3 @ 1:20
1:00 rest, check HR

3 sets of:
2 x 100 @ 1:45- 25 swim fly, 75 swim free br 3/5/3 by 25's, desc 1-2
2 x 100 @ 1:45- swim 25 free br 3, 50 swim back/breast by 25's, 25 free br 5, desc 1-2
2 x 100 @ swim IM, except last 25 is kick free on back(kick is FAST), desc 1-2
3 x 100 kick on back (in 2nd set, use boards) desc 1-3 @ 1:50- focus on UDK's throughout, #3 should be juicy!
Check HR after each set.

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

Monday Morning, October 31, 2016

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


4 x 50 @ 1:00- 25 ra2 la2 free drill, then 2nd 25 is 2 dolph kicks 1 breast pull
18 x 75 as follows:
1-2 @ 1:20- drill/swim/drill by 25's in primary stroke
3-6 @ 1:20- 50 swim 25 kick on back in primary stroke desc 1-2's
7-12, all kick @ 1:30 desc 1-2's on back (middle 2 x 75 with boards)- focus on UDK's
13-18 as follows:
odds- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:05 or @ 1:15)
evens- swim IM (NO FRE) desc 1-3 @ 1:20
1:00 rest, check HR

Senior Silver-
6 sets of:
1 x 75 drill/kick/drill by 25's @ 1:30
1 x 25 swim FAST @ :30- get time
1 x 50 drill @ 1:00
1 x 50 swim FAST @ 1:00- get time
1 x 25 drill @ :45
1 x 75 swim FAST from a dive, get time
Check HR, then :30 rest
1 x 200 drill/skulling by 25's after every 2nd set

Junior Gold-
27 x 100 in 3 sets of 9, as follows:
1-2, 25 swim fly, 75 swim free br 3/5/3 by 25's @ 1:40 desc 1-2
3-4, swim 25 free br 3, 50 swim back/breast by 25's, 25 free br 5 @ 1:40, desc 1-2
5-6, swim IM, except last 25 is kick free on back- from a DIVE - @ 1:40, desc 1-2
7-9 kick on back (2nd set is with boards) desc 1-3 @ 1:50- focus on UDK's throughout, #3 should be juicy!
Check HR after each round of 9.


100 easy drill before you get out. Do an excellent job in school today, get excited for the November meets. Have a great day!

Saturday, October 29, 2016- Modified Junior Gold

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

All @ :10 rest...
1 x 300- skulling/choice breast drill/breaststroke swim by 25's
1 x 200- kick/drill by 25's in primary stroke NO FREE
1 x 100 swim in primary stroke- count strokes, descend 1-2's by 25's
1:00 rest, check HR

With shnorkels:
6 x 50 swim free @ :55- good UDK's, stronger kick on 2nd 25
1 x 100 kick on stomach, NO BOARDS (still with shnorkel) easy/FAST by 25's @ 1:45
6 x 50 swim free @ :50- neg split each 50
2 x 100 kick on stomach with boards (still with shnorkel) @ 1:45, desc 1-2
6 x 50 swim free @ :45- bigger neg split on each 50
3 x 100 kick on stomach with shnorkels & boards, desc 1-3, 50 free kick, 50 breast kick
6 x 50 swim free @ :40
1:00 rest, take shnorkels off & check HR

3 x 400 kick @ :20 rest as follows:
Each 100 is-
25 choice kick on back
25 choice kick FAST on back
25 breast kick on back
25 choice kick FAST on stomach- from a dive
Focus on your UDK's throughout.

100 easy drill before you get out. Be sure to thank your parents, and Susan, for changing their plans to get you to the pool this afternoon. Tomorrow night, regular workout at Ida Lee, we'll do our test set then. Have a great day!

Sunday Morning, October 30, 2016- Senior Silver @ Ida Lee

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

2 sets of:
2 x 100 @ 1:45- 50 fist free drill (br 3), 50 breast drill- 2 kicks 1 pull
1 x 200 @ 3:40- 50 kick on back neg split (UDK!), 50 swim breaststroke build to FAST
6 x 15 yard sprints @ :30-
odds are kick, focus on UDK's with explosive breakouts
evens are swim in primary stroke with a FAST finish
2 x 75 kick IM order (fly/breast/free by 25's) @ 1:30, desc 1-2 to what you can
No rest between sets, but check HR after each set.

With shnorkel:
24 x 50 swim free-
3 @ :50 neg split
1 @ :35, make the interval
Check HR after #24

3 sets of:
1 x 100 @ 1:30- 25 swim fly, 75 swim free br 3- build the fly to FAST
1 x 100 @ 1:30- 2nd 25 is swim back (build to FAST), others are swim free br 3
1 x 100 @ 1:30- 3rd 25 is swim breast (build to FAST), others are swim free br 3
1 x 100 @ 1:30- swim free br 3, except last 25 is kick on back FAST, from a dive
1 x 150 swim @ 2:15- 25 swim in primary stroke (NO FREE), 50 swim free- 2x, 2nd 75 FASTER than 1st 75
1 x 150 swim free br 3 @ 2:00- neg split
1 x 150 kick free on back (2nd 50 kick breast with boards), descend the 3 x 50's to something juicy!
1:00 rest between sets to check HR

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, October 29, 2016

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

6 x 25 kick free on back (build), but halfway UDK, @ :35
3 x 100- 50 fist free br 3, 50 choice breaststroke drill @ 1:45
2 x 200 @ 3:30- 100 breast pull with free kick/swim breast (build) by 25's, 100 drill/swim by 25's in 4th best stroke NO FREE
1 x 150 kick on back, desc the 50's 1-3 to what you can, focus on UDK's
1:00 rest, check HR

All one set until "1:00 rest:"
6 x 50 swim breast/free by 25's @ :50, desc 1-2's
2 x 200 kick @ 3:20- 100 choice kick on back (UDK's), 100 IM kick with boards; Lane 1, go 2nd 50 swim free br 3 (@ same interval)
2 x 100 swim back/breast by 50's @ 1:40 desc 1-2

6 x 50 swim breast @ :50, 2nd 25 is FAST
2 x 200 kick @ 3:20- as above, focus on UDK's
2 x 100 swim back/breast by 50's @ 1:30, desc 1-2 to what you can

6 x 50 swim/kick breast @ :50, desc 1-2's
2 x 200 kick @ 3:40 as above, desc 1-2 to something juicy
2 x 100 swim back/breast by 50's @ 1:20, desc 1-2 if you can (Lane 1, go last 25 swim free, @ same interval)
1:00 rest, check HR

TEST SET-
8 x 50 kick FAST with boards @ 1:10
Make sure I get your average time and fastest time after #8.

With shnorkels, finish up with...
3 x 75 swim free @ 1:00 (or @ 1:10 or 1:15)
3 x 25 swim FAST free @ :25, except #3 is @ :15*
*In 2nd round, the 2nd 25 is @ :15 (the others @ :25)
In 3rd round, the 1st 25 is @ :15 (the others @ :25)
In 4th round, back to the 3rd 25 @ :15, others @ :25
Repeat until 10 a.m.

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

Thursday, October 27, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick, 50 drill, 25 skulling
1:00 rest

No free, except where noted:
3 x 125 @ 2:20- 50 ra2 la2 free drill, 25 sit & spin back drill, 25 swim back (build), 25 kick on back FAST
3 x 75 @ 1:25- drill/kick/drill by 25's in primary stroke
9 x 50 swim/kick by 25's, desc 1-3's as follows:
1-3 primary stroke @ :45
4-6 4th best stroke @ :55
7-9 primary stroke @ 1:05
:30 rest, check HR
2 sets of:
4 x 50 kick choice @ :55 (Lane 1 go 3 @ 1:05)
2 x 1/2 pool sprints @ :30- choice
1 x 50 catchup free drill @ 1:00
No rest between sets, check HR after 2nd set.

All free, but... 400-300-200 are with shnorkels
6 x 100 @ 1:30- odds are cruise (make the interval), evens @ mile pace
1 x 400 swim, desc the 200's 1-2 to about 85% effort
6 x 100 @ 1:40- odds are neg split, evens are at 1000 Goal Pace
1 x 300 swim, desc the 150's 1-2 to what you can, 2nd 150 should be juicy (about 95% effort)
6 x 100 swim at 500 free pace @ 1:50
1 x 200 swim free FAST for time

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!

Thursday, October 27, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick, 50 drill, 25 skulling
1:00 rest

No free, except where noted:
3 x 125 @ 2:15- 50 ra2 la2 free drill, 25 sit & spin back drill, 25 swim back (build), 25 kick on back FAST
3 x 75 @ 1:20- drill/kick/drill by 25's in primary stroke
9 x 50 swim/kick by 25's, desc 1-3's as follows:
1-3 primary stroke @ :45
4-6 4th best stroke @ :55
7-9 primary stroke @ 1:05
:30 rest, check HR
4 sets of:
3 x 50 kick choice @ :50 (Lane 1 @ :55)
2 x 1/2 pool sprints @ :30- choice
1 x 50 catchup free drill @ 1:00
No rest between sets, check HR after 4th set.

All free, except odd 100's @ 1:25 can be IM, back, swim/kick or free/primary stroke; 600-450-300 with shnorkels
9 x 100 @ 1:10 2 cruise (make interval), 1 @ mile pace
1 x 600 swim, desc the 200's 1-3 to about 85% effort
8 x 100 @ 1:25- odds are neg split, evens are at 1000 Goal Pace
1 x 450 swim, desc the 150's 1-3 to what you can, 3rd 150 should be juicy (about 95% effort)
6 x 100 @ 1:40 swim at 500 Goal Pace
1 x 300 swim all out gut-busting FAST
1:00 rest, check HR

Until 7:15 a.m., finish up with...
24 x 25 @ :40 with fins- the usual
Change strokes after every 4 x 25

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

Wednesday, October 26, 2016- PM Junior Gold

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

4 x 100 @ 1:50- 25 fly pull with free kick, 50 kick on back neg split (UDK's!), 25 1/2 ra 1/2 la fly drill- breathe every stroke & breathe to the front
6 x 50 @ 1:00- 25 swim fly build to FAST, 25 kick breast on back FAST
1 x 200- 25 "blow it out the back" fly drill, 25 choice skulling
1:00 rest, check HR

16 x 75 as follows, focus on UDK's throughout:
1- 25 swim fly, 50 swim free br 3/5 by 25's @ 1:15
2- swim back, breast, free by 25's @ 1:15
3- swim free br 3/5/7 by 25's @ 1:15
4- kick on back/swim/kick on back, all in primary stroke NO FREE @ 1:15-you'll have to hustle here!
1:00 rest after 1st & 3rd set, check HR

With fins, 30 x 25 in 5 sets of 6:
1&2- swim 15 yards FAST, 10 yards drill @ :40
#3- swim all out FAST @ :20
4&5- swim 15 tards FAST, 10 yards drill @ :40
#6- kick FAST on back @ :20- go halfway UDK, then free kick to the end.
Odd rounds of 6 are choice
Even rounds of 6 are fly.
Check HR after #30.

Until 6:00 p.m., finish up with...
1 x 600 kick, by 150's-
100 kick on back (75 choice, 25 build to FAST)- focus on UDK's off each turn
50 kick FAST with boards- breaststroke/free by 25's

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, October 26, 2016- AM @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odds are all drill, middle 100 is kick
1:00 rest

Let's try yesterday's workout again, and let's try to do it better...

4 x 75 @ :10 rest- 50 1/2 ra 1/2 la fly drill, 25 "blow it out the back" drill
With fins:
16 x 25 as follows in sets of 4...
1- fly pull with free kick drill @ :35
2- choice fly drill @ :35
3- swim fly FAST @ :25
4- choice kick on back, but halfway UDK- @ :20
:30 rest after 1st set of 4 to check HR, then straight through for the last 12 x 25
1:00 rest, check HR & take fins off.

4 sets of:
3 x 25 fly-
odds are 15M swim FAST, 10M choice fly drill @ :35
#2 is swim FAST fly @ :25
1 x 100 swim free br 3/5 by 50's @ 1:10- Sr. Silver, @ 1:20 for Jr. Gold
No rest between sets, check HR after 6th set.


Sr. Silver, until 7:15, go through the following:
4 x 25 swim FAST @ :45- get times for each 25
100 drill @ 2:00
4 x 25 swim FAST @ :35- try to hold same average time per 25 as first set @ :45
100 drill @ 2:00
4 x 25 swim FAST @ :10 rest, how close can you come to your avg. time from the first set of 25's?
100 easy drill @ 2:00
1st round in primary stroke NO FREE;
2nd round is free;
3rd round is choice;
4th round is kick with boards








Jr. Gold
LONG SWIM-
3 times through:
50 kick on back (focus on UDK's)
100 swim in 4th best stroke, easy/FAST by 25's
150 swim IM, 75 IM then 75 reverse IM, 2nd 75 faster than 1st
100 IM kick with boards- all FAST
50 swim in primary stroke- all FAST
After 3rd time through, continue right into...
1 x 450 IM- 150 of fly, back & breast; each 150 is 75 smooth & strong, 75 FAST
1:00 rest, check HR

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

Tuesday, October 25, 2016- PM Junior Gold

1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odds are all drill, middle 100 is kick
1:00 rest

4 x 75 @ :10 rest- 50 1/2 ra 1/2 la fly drill, 25 "blow it out the back" drill
With fins:
16 x 25 as follows in sets of 4...
1- fly pull with free kick drill @ :35
2- choice fly drill @ :35
3- swim fly FAST @ :25
4- choice kick on back, but halfway UDK- @ :20
:30 rest after 1st set of 4 to check HR, then straight through for the last 12 x 25
1:00 rest, check HR & take fins off.

4 sets of:
3 x 25 fly-
odds are 15M swim FAST, 10M choice fly drill @ :35
#2 is swim FAST fly @ :25
1 x 100 swim free br 3/5 by 50's @ 1:15 (Lane 1 @ 1:20)
No rest between sets, check HR after 6th set.

LONG SWIM-
3 times through:
50 kick on back (focus on UDK's)
100 swim in 4th best stroke, easy/FAST by 25's
150 swim IM, 75 IM then 75 reverse IM, 2nd 75 faster than 1st
100 IM kick with boards- all FAST
50 swim in primary stroke- all FAST
After 3rd time through, continue right into...
1 x 450 IM- 150 of fly, back & breast; each 150 is 75 smooth & strong, 75 FAST
1:00 rest, check HR

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

Tuesday, October 25, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odds are all drill, middle 100 is kick
1:00 rest

4 x 75 @ :10 rest- 50 1/2 ra 1/2 la fly drill, 25 "blow it out the back" drill
With fins:
16 x 25 as follows in sets of 4...
1- fly pull with free kick drill @ :35
2- choice fly drill @ :35
3- swim fly FAST @ :20
4- choice kick on back, but halfway UDK- @ :15
:30 rest after 1st set of 4 to check HR, then straight through for the last 12 x 25
1:00 rest, check HR & take fins off.

6 sets of:
3 x 25 fly-
odds are 15M swim FAST, 10M choice fly drill @ :35
#2 is swim FAST fly @ :20
1 x 100 swim free br 3/5 by 50's @ 1:00 (Lane 1 @ 1:10)
No rest between sets, check HR after 6th set.

LONG SWIM-
3 times through:
50 kick on back (focus on UDK's)
100 swim in 4th best stroke, easy/FAST by 25's
150 swim IM, 75 IM then 75 reverse IM, 2nd 75 faster than 1st
100 IM kick with boards- all FAST
50 swim in primary stroke- all FAST
After 3rd time through, continue right into...
1 x 450 IM- 150 of fly, back & breast; each 150 is 75 smooth & strong, 75 FAST
1:00 rest, check HR

Until 7:15 a.m., finish up with...
25 kick (6 with boards, 6 on back)
Odds are 1/2 FAST breast kick 1/2 easy choice @ :40
Evens are all FAST your choice @ :20

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

Monday, October 24, 2016- PM Junior Gold

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

3 sets of:
1 x 175 @ 2:45- 75 free (catchup drill/kick on back build/catchup drill by 25's), 100 breaststroke (breast pull with free kick/swim by 25's- build the swim)
1 x 125 @ 2:15- odd 25's are swim IM order, even 25's are kick on back, get time, desc 1-3
No rest between sets, check HR after 3rd set.

24 x 50 as follows:
1-2, swim breast/free by 25's
3-4, swim breaststroke/kick on back (free), by 25's
1st set of 8 @ :55 (:55 Lane 1), 2nd set of 8 @ :50 (:55 Lane 1)
1:00 rest after 2nd set of 8
3rd set of 8, anybody up for :45?!? Lane 1 @ :50?!?
Check HR after #24


Finish up with 150's IM @ 2:45 until the end of workout...
#1- 50 kick fly with boards, 50 swim back, 50 swim breast
#2- swim fly, kick free on back (UDK!), swim breast
#3- swim fly, swim back, last 50 is kick breast with boards
#4- 75 swim IM (25 of fly, back & breast), 75 kick on back (UDK!)
You'll have to hustle to make some of these intervals.




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, October 24, 2016

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

3 sets of:
1 x 175 @ 2:45- 75 free (catchup drill/kick on back build/catchup drill by 25's), 100 breaststroke (breast pull with free kick/swim by 25's- build the swim)
1 x 125 @ 2:15- odd 25's are swim IM order, even 25's are kick on back, get time, desc 1-3
No rest between sets, check HR after 3rd set.

24 x 50 as follows:
1-2, swim breast/free by 25's
3-4, swim breaststroke/kick on back (free), by 25's
1st set of 8 @ :50 (:55 Lane 1), 2nd set of 8 @ :45 (:50 Lane 1)
1:00 rest after 2nd set of 8
3rd set of 8, anybody up for :40?!? Lane 1 @ :45?!?
Check HR after #24

Senior Silver
3 sets of, with shnorkel...
1 x 350 swim free- 200 cruise, last 150 desc the 50's 1-3 to what you can @ 5:00
4 x "out & backs" in primary stroke, all FAST, all @ :45 (swim out, kick back)
4 x "out & backs" as above, except that they're kick (with boards), @ :50
1 x 50 @ 1:15 choice drill
2 x 25 kick FAST @ :10 rest, all @ 1:15- get your time
1 x 50 easy choice drill @ 1:15
1 x 50 FAST swim/kick by 25's- how close can you come to your time for 2 x 25?
:30 rest between sets

Junior Gold
16 x 150's IM @ 2:20 as follows:
1- kick 50 fly with boards, swim back/breast by 50's
2- swim fly, kick free on back, swim breast (by 50's)
3- swim fly/back (by 50's), kick breast with boards
4- swim 75 IM, 75 kick on back (can by free- focus on UDK's!)
1:00 rest after 1st & 3rd set of 4, check HR


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

Sunday, October 23, 2016- Junior Gold at Ida Lee

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

3 x 125 @ 2:15- 50 ra2 la2 free, 75 drill/swim/drill in 4th best stroke
1 x 75 kick, desc the 25's 1-3 to what you can, @ 1:30
2 x 125 @ 2:15- as above
2 x 75 kick on back desc 1-2 @ 1:20 (Lane 1 go 50 kick, 25 swim to stay on the interval
1 x 125 @ 2:15- as above
3 x 75 kick on back @ 1:15- hustle to make the interval; Lane go 50 kick, 25 swim to stay on the interval.
1:00 rest, check HR

With shnorkel, 4 sets of:
2 x 75 @ 1:20
2 x 50 @ :40
No rest between sets, check HR after 4th set.

MYSTERY SET
The Mystery Set was 50's kick @ 1:00, 1 easy 1 FAST- alternating 6 with a board, 6 on your back until the end of workout. If ANYBODY breaks :30 for a fast 50, WORKOUT IS OVER!


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, October 23, 2016- Senior Silver

1 x 600- 300 swim freestyle, 300 reverse IM (3 x 100 reverse IM drill)
1:00 rest

All @ :10 rest-
1 x 150- drill/swim by 25's, @ :10 rest, your choice
2 x 100- @ 50 swim free br 3, 50 fist free drill br 3
5 x 50- swim free br 3/5 by 25's, strong second half here!
2 x 100- drill/swim by 25's in 4th best stroke (NO FREE)
1 x 150- swim/kick by 25's- IM order by 50's
1:00 rest, check HR

2 x 400 @ :20 rest as follows:
1st 400- skull/drill/drill/swim (last 25 FROM A DIVE) by 25's
2nd 400- skull/kick/swim/kick (last 25 FROM A DIVE) by 25's
1:00 rest, check HR

24 x 100 in sets of 4 as follows:
1- swim free br 3/5 by 50's, 2nd 50 stronger than the first, focus on UDK's- @ 1:25
2- 50 swim, 50 kick on back NO FREE, @ 1:35
3- all kick FAST on back @ 1:45
4- swim 75 IM, last 25 kick on back free @ 1:55
No rest between sets of 4, check HR at the end.

Until 8:30 a.m., with shnorkels:
6 x 50 pull free @ :55, desc 1-3's to what you can
2 x 150  swim free @ 2:40 desc 12


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, October 22, 2016

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

4 x 50 @ 1:00- ra2 la2 free/kick free on back by 25's- build kick to FAST
4 x 50 @ 1:00- swim free/fist drill by 25's, all br 3- count strokes on free swim, how close can you get to that # on the fist drill?
6 x 75 @ 1:20- 25 kick on back (UDK!) build to FAST, 50 1/2 ra 1/2 la fly drill
3 sets of:
3 x 50 swim fly/free by 25's @ :55 (@ :50 in second set, @ :45 in 3rd set); Lane 1-2 start @ 1:00
3 x 50 swim free br 3/5 by 25's @ :45 (@ :40 in 2nd set, @ :35 in 3rd set); Lane 1-2 start @ :50
2 x 100 swim IM @ 1:45 desc 1-2, last 25 is kick free on back
No rest between sets, check HR after 3rd set.

TEST SET-
1 x 2000 swim free for time- get time & check HR when you finish.

Until 10 a.m., finish up with...**
2 x 75 kick on back desc 1-2 @ 1:20 (Lane 1-2 go 50 swim/25 kick on back)
1 x 100 kick FAST with boards @1:45 (Lane 1-2 can go kick/swim by 50's if missing interval)
2 x 100 kick on back (UDK!)  desc 1-2 to FAST @ 2:00
1 x BROKEN 75 kick with boards: 25/50, :10 rest at the 25-all @ 2:15
No rest between sets, check your HR after each set.
**Go odd rounds free, even rounds NO FREE


100 easy drill before you get out. Do an excellent job with drylands today, and with your HW this weekend. Tomorrow night at Ida Lee at 6:00 p.m. Have a great day!

Thursday, October 20, 2016- PM Junior Gold

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

4 x 50 ra2 la2 free drill @ 1:00
2 x 125 @ 2:15- 50 kick on back (UDK!), 75 drill/swim/drill by 25's in primary stroke NO FREE
8 x 25 @ :35-
odds- 1/2 kick FAST UDK, 1/2 kick easy choice
evens- swim in primary stroke build to FAST
4 x 200 @ 3:20 (maybe 3:15, maybe 3:30)
50 swim free br 3, 100 swim IM, 50 kick free/breast by 25's, FAST
1:00 rest, check HR

8 x 100 @ 1:40
25 kick FAST on back (UDK!), 50 swim free br 3, 25 swim in primary stroke build to all out FAST
1:00 rest, check HR

Until 6:00 p.m.,
4 x 25 drill @ :35
4 x 50 swim at 200 GP @ 1:10

100 easy before you get out. Do an excellent job with your HW tonight, get excited for the November meets. Have a great day!

Thursday, October 20, 2016

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

All @ :10 rest...
1 x 150- 50 catchup free drill, 25 breast kick on bacbk
2 x 100- 25 kick on back build to FAST, 75 drill/swim/drill in primary stroke
3 x 50- swim/kick on back in primary stroke, desc 1-3
2 x 100- drill/kick by 25's in 4th best stroke, NO FREE
1 x 150- kick/swim in 4th best stroke- build the swim to FAST
1:00 rest, check HR

With shnorkel, 2 sets of:
9 x 50 swim free- 2 @ :45 (long stroke, neg split), 1 @ :35 (Lane 1 go 2 @ :50, 1 @ :40)
4 x "out & backs" kick @ :45- free kick, forward ss, breast kick- all on stomach, all FAST, all with shnorkel
1 x 150 swim free @ 1:50 (Lane 1 go 125's)- get time
1 x 100 kick choice FAST with boards (and shnorkel) @ 1:50
1 x 150 swim free @ 1:50- FAST
No rest between sets, check HR after each set.

Until 7:15 a.m.,
4 x 25 choice drill in primary stroke @ :35
4 x 50 swim at 200 GP in primary stroke @ 1:10


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

Wednesday, October 19, 2016- PM Junior Gold

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

All @ :10 rest...
1 x 150- 50 catchup free drill, 25 breast kick on back
2 x 100- 25 fist free drill, 75 drill/swim/drill by 25's in primary stroke
3 x 50- swim/kick on back by 25's, all in primary stroke, desc 1-3
2 x 100- drill/swim by 25's in 4th best stroke, NO FREE
1 x 150- kick/swim by 25's in 4th best stroke NO FREE, go 25's swim from a dive and build to FAST
Check HR, then get shnorkels...

2 sets of, all with shnorkels:
6 x 50 swim free, go 2 @ :55, 1 @ :45
4 x "out & backs" kick on stomach (no boards)-  free kick out, forward somersault, breast kick back to the wall, all @ :45 (only go to halfway, then flip & go back to the wall)
6 x 50 swim free, 2 @ :50, 1 @ :40
2 x 150 swim free descend 1-2 to something juicy @ 2:40
Check HR after each set.

Until 6 p.m., finish up with...Focus on UDK's:
6* x 25 kick on back (middle 2 x 25's with boards) - odds @ :40, evens @ :25 (odds are 1/2 FAST 1/2 easy, evens are all FAST)
1 x 100 kick FAST IM order by 25's @ 2:00
*1st round of 25's are dolphin kick; 2nd- breast kick; 3rd- free kick


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, October 19, 2016

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

All @ :10 rest...
1 x 150- 50 catchup free drill, 25 breast kick on back
2 x 100- 25 fist free drill, 75 drill/swim/drill by 25's in primary stroke
3 x 50- swim/kick on back by 25's, all in primary stroke, desc 1-3
2 x 100- drill/swim by 25's in 4th best stroke, NO FREE
1 x 150- kick/swim by 25's in 4th best stroke NO FREE, go 25's swim from a dive and build to FAST
Check HR, then get shnorkels...

2 sets of, all with shnorkels:
9 x 50 swim free, go 2 @ :50, 1 @ :40
4 x "out & backs" kick on stomach (no boards)- go free kick, forward SS, breast kick, all @ :45
2 x 150 swim free descend 1-2 to something juicy @ 2:30
Check HR after each set.

6 x 200 @ 4:00 kick as follows (UDK to halfway; 2nd 100 is always FAST):
odd- 100 kick free on back (UDK!), 50 kick breast with boards, 50 dolphin kick with boards
evens- 100 kick free on back (UDK!), 2 x 25 primary kick FAST with boards @ :10 rest, 50 primary kick FAST with boards
After #6, go 1 x 150 easy skull/drill by 25's
1:00 rest, check HR
1 x 100 kick all out FAST for time- your choice, on back or with boards.


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

Tuesday, October 18, 2016- PM Junior Gold

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

6 x 25 fly pull with free kick @ :35- lift & drop your chin in one motion to breathe
4 x 75 @ 1:25- 50 1/2 ra 1/2 la fly drill, 25 fly kick on side
4 x 75 @ 1:25- 25 swim fly build to FAST, 50 kick on back neg split (UDK!)
8 x 50 swim fly/back by 25's @ :50 (odds) & :40 (evens); Lane 1 go @ :55 & :45
1:00 rest, check HR

6 x 200 @ 4:00 kick as follows (UDK to halfway; 2nd 100 is always FAST):
odd- 100 kick free on back (UDK!), 50 kick breast with boards, 50 dolphin kick with boards
evens- 100 kick free on back (UDK!), 2 x 25 primary kick FAST with boards @ :10 rest, 50 primary kick FAST with boards
1:00 rest, check HR

LONG SWIM-
3 times through...
250 IM swim- 50 fly, 100 back, 50 breast, 50 kick free on back (UDK!)
250 swim free br 3- 150 smooth, 100 giddyup- target mile pace here
50 kick FAST with boards
1:00 rest after 3rd time through, check HR


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

Tuesday, October 18, 2016

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

6 x 25 fly pull with free kick @ :35- lift & drop your chin in one motion to breathe
4 x 75 @ 1:20- 50 1/2 ra 1/2 la fly drill, 25 fly kick on side
4 x 75 @ 1:20- 25 swim fly build to FAST, 50 kick on back neg split (UDK!)
8 x 50 swim fly/back by 25's @ :50 (odds) & :40 (evens); Lane 1 go @ :55 & :45
1:00 rest, check HR

6 x 200 @ 4:00 kick as follows (UDK to halfway; 2nd 100 is always FAST):
odd- 100 kick free on back (UDK!), 50 kick breast with boards, 50 dolphin kick with boards
evens- 100 kick free on back (UDK!), 2 x 25 primary kick FAST with boards @ :10 rest, 50 primary kick FAST with boards
1:00 rest, check HR

LONG SWIM-
3 times through...
250 IM swim- 50 fly, 100 back, 50 breast, 50 kick free on back (UDK!)
250 swim free br 3- 150 smooth, 100 giddyup- target mile pace here
50 kick FAST with boards
1:00 rest after 3rd time through, check HR

Until 7:15 a.m., finish up with...
1 x 100 swim neg split free with shnorkel @ 1:25
1 x 125 swim free with shnorkel @ 1:25
Lane 1, go both @ 1:35


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

Monday, October 17, 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 rounds of:
2 x 75 @ 1:25- 25 ra2 la2 free drill, 50 choice drill in primary stroke
1 x 100 @ 1:45- 75 swim/kick/swim by 25's in primary stroke, 25 6k/switch backstroke drill
2 x 50 swim/kick backstroke (by 25's) @ :55, desc 1-2 to what you can
1 x 100 kick on back (UDK's!)- get time, desc 1-3
1:00 rest between sets.
Check HR after 3rd set.

4 x 200 kick choice on back, except 3rd 50 is breast kick with boards @ 4:00, desc 1-2's to something FAST
1:00 rest, check HR
 
With fins-
9 x 150 swim desc 1-3's @ 2:40; free, primary stroke, IM by sets of 3; #3 in each round of 3 is FAST
Take fins off

15 x 100 in sets of 3 as follows:
1- swim free br 3 @ 1:20 (or @ 1:25)
2- swim free br 3, except 3rd 25 is kick on back, last 25 is swim in 4th best stroke @ 1:35
3- swim IM, last 25 is kick free on back @ 1:40





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!

Monday Morning, October 17, 2016

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

3 rounds of:
2 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke
1 x 100 @ 1:45- 75 swim/kick/swim by 25's in primary stroke, 25 6k/switch backstroke drill
2 x 50 swim/kick backstroke (by 25's) @ :55, desc 1-2 to what you can
1 x 100 kick on back (UDK's!)- get time, desc 1-3
1:00 rest between sets.
Check HR after 3rd set.

4 x 200 kick choice on back, except 3rd 50 is breast kick with boards @ 4:00, desc 1-2's to something FAST
1:00 rest, check HR

Senior Silver:
40 x 50 @ 1:00, 1 easy (dps or drill/kick), 1 FAST- target your 2nd 50 split of 100 SCY goal time
1:00 rest, check HR
Finish up with...
150's @ :10 rest (until 7:15 a.m., odds are swim free build legs by 50; evens are IM, swim/drill by 25's- build the swim to FAST

Junior Gold: 
With fins-
9 x 150 swim desc 1-3's @ 2:40; free, primary stroke, IM by sets of 3; #3 in each round of 3 is FAST
Take fins off
24 x 100 in sets of 3 as follows:
1- swim free br 3 @ 1:15 (or @ 1:20, or @ 1:25)
2- swim free br 3, except 3rd 25 is kick on back, last 25 is swim in 4th best stroke @ 1:35
3- swim IM, last 25 is kick free on back @ 1:40


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

Sunday, October 16, 2016- combined workout @ Ida Lee

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

16 x 75 as follows:
1-4, 50 catchup free drill, 25 choice drill in primary stroke NO FREE @ 1:20
5-8, 50 drill in primary stroke, 25 kick on back build to FAST @ 1:20
9-12, 25 swim in primary stroke build to FAST @ 1:20
13-16, swim free br 3 @ :55 (Lanes 1&2 @ 1:05, Lane 3 @ 1:00)
Check HR
1 x 150 drill/skulling by 25's
1:00 rest, check HR again

One time through, all the kicking is FAST...
4 x 25 kick with boards @ :45- free
2 x 75 swim IM (NO FREE) @ 1:20, desc 1-2 to what you can
4 x 25 kick choice with boards @ :35
2 x 75 swim IM desc 1-2 @ 1:20, #2 should be juicy
4 x 25 kick free with boards @ :25- all FAST, not just "making the interval!"
2 x 75 swim IM desc 1-2 @ 1:20
4 x 25 kick choice with boards @ :35
2 x 75 swim IM @ 1:20, desc 1-2
4 x 25 kick free with boards @ :45
Check HR
1 x 150 drill/skulling by 25's
1:00 rest

6 x 100 kick all out FAST for time @ 2:30, get time for each 100 (with boards, except #3&5 on back)
Check HR
100 easy choice

With fins, finish up with...
25's fly drill @ :40- focus on breathing at the "front" of the stroke, not when your hands are under your body!  Different drill after every 4 x 25's.

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

Sunday Morning, October 16, 2016- Senior Silver @ Ida Lee

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

8 x 25 @ :35- odds are fist free drill, evens are 2 kicks 1 pull breast drill
4 x 175 @ :10 rest, as follows-
50 catchup free drill
25 kick on back build to FAST
100 swim/drill by 25's in 4th best stroke! (all the same stroke on the 100 swim/drill)
1:00 rest, check HR

2 sets of:
4 x 1/2 pool sprints @ :30
3 x 50 kick @ 1:00- odds with boards all out FAST, #2 on back, also FAST
6 x 15 yard sprints @ :35
3 x 100 kick @ 1:50 descend 1-3 to something all out juicy FAST! (With boards in the first set
6 x 25 swim all out FAST @ :45
BROKEN 150- 50 kick FAST, then 2 x 25 kick FAST, then one more 50 kick FAST- all @ :10 rest (so the first person in each lane subtracts :40, 2nd person subtracts :45, etc...)
After each set, check HR then get right into...3
1 x 450 swim free (pull in 2nd set). Descend the 3 x 150 to something juicy!

With fins, finish up with...
4 x 25 @ :40- odds 1/2 swim FAST 1/2 drill, evens all swim build to FAST!
1* x 50 swim all out FAST @ 1:00- always the same stroke as the half pool sprints
* means add 1 x 50 in each round!!! Go up to four rounds, then back down to 1.

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

Saturday Morning, October 15, 2016

1 x 600- 300 swim freetsyle, 300 reverse IM- each 100 is 50 kick, 25 drill, 25 swim- focus on UDK's
1:00 rest

12 x 75 @ 1:20 in sets of 3 as follows:
1-3, 50 ra2 la2 free drill, 25 breast kick on back- squeeze feet & point toes, feel yourself glide
4-6, drill/swim/drill by 25's, all breaststroke- drill is 2k 1p, build the swim to FAST
7-9, 2 dolphin kicks 1 pull breaststroke with flip turns, descend 1-3 to what you can
10-12, breast swim/kick free with boards/breast swim by 25's, desc 1-3 to what you can, #3 should be FAST
1:00 rest, check HR
With paddles (if you have them, no wrist straps) & buoys:
8 x 25 breaststroke pull @ :40
Take off paddles & buoys & continue right into...
4 x 100 @ 1:50- 25 swim fly (good UDK's off the wall), 50 neg split backstroke, 25 swim breaststroke FAST from a dive
1:00 rest, check HR again.

4 sets of:
2 x 75 kick on back desc 1-2 @ 1:20 (Lanes 1 & 2, go last 25 swim back)
1 x 100 kick FAST free for time with boards @ 2:00 (go dolphin kick/breast kick by 50's in even rounds)
2 x 100 swim/kick on back by 50's in 4th best stroke desc 1-2 @ 1:40 (Lane 1&2 go 75's, 50 sw/25 k)
2 x 75 kick IM with boards @ 1:40 (fly, breast, free by 25's)- #1 strong, #2 is BROKEN, :10 rest at 25's
Get time & check HR after each set.

At 9:45....
TEST SET:
3 x 350 IM descend 1-3 to all out FAST @ 5:30- go 75 of each stroke, then a 50 kick free with boards on the end. Get your giddyup going on #3! Be sure to get your time.


100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow night at Ida Lee, 6-7:30 p.m. Have a great day!

Thursday, October 13, 2016- PM Junior Gold

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

2 x 200 @ :10 rest-
50 ra2 la2 free drill, 25 kick free with head out
50 6k switch back drill, 25 fly kick onside
50- 1/2 ra 1/2 la back drill- focus on hip rotation (but keep head still)
Check HR

3 sets of:
2 x 50 choice backstroke drill @ 1:00
2 x 25 sit & spin back drill @ :35
2 x 75 swim back @ 1:30 desc 1-2 to something juicy
1 x 100 swim/kick with boards by 50's, back/breast by 50's @ 1:45- should be FAST
No rest between sets, check HR after 3rd set.

With shnorkel:
4 x 100 @ 1:50
50 choice free drill (watch hands), 50 kick FLAT on stomach, hold steady head position- FAST on last 25
1:00 rest

2 sets of: 
9 x 100 as follows:
1- swim neg split free br 3 @ 1:35
1 @ mile pace @ 1:40
1- swim neg split free br 3 @ 1:35
2 @ 1000 pace @ 1:50
1- swim neg split free br 3 @ 1:35
3 @ 500 pace @ 2:00
1:00 rest after each round of 9, check HR



100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the TEST SET on Saturday Morning. Have a great day!

Thursday, October 13, 2016

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

2 x 200 @ :10 rest-
50 ra2 la2 free drill, 25 kick free with head out
50 6k switch back drill, 25 fly kick onside
50- 1/2 ra 1/2 la back drill- focus on hip rotation (but keep head still)
Check HR


3 sets of:
2 x 50 choice backstroke drill @ 1:00
2 x 25 sit & spin back drill @ :35
2 x 75 swim back @ 1:20 desc 1-2 to something juicy
1 x 100 swim/kick with boards by 50's, back/breast by 50's @ 1:40- should be FAST
No rest between sets, check HR after 3rd set.

With shnorkel:
6 x 100 @ 1:50
50 choice free drill (watch hands), 50 kick FLAT on stomach, hold steady head position- FAST on last 25
1:00 rest

3 sets of 9 x 100 as follows:
1- swim neg split free br 3 @ 1:25
1 @ mile pace @ 1:35
1- swim neg split free br 3 @ 1:25
2 @ 1000 pace @ 1:40
1- swim neg split free br 3 @ 1:25
3 @ 500 pace @ 1:45
1:00 rest after each round of 9, check HR

If there is time, finish up with...
25's kick @ :35 (@ :20 for the evens), change stroke after every 4 x 25's

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

Wednesday, October 12, 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

4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
4 x 75 @ 1:25- 50 2 kicks 1 pull breaststroke drill, 25 kick free on back with arms pointed up towards the ceiling (streamlined!)
     2 sets of:
     6 x 25 @ :35- breast pull with free kick
     4 x 100 kick @ 1:50- 50 choice on  back (UDK!), 50 4th best stroke with boards- neg split each 50
     1:00 rest after 2nd set, then continue right into...
18 x 50 (in 3 sets of 6) as follows:
1-2, swim free br 3/5 by 25's @ :45*
3-4, swim breast/free by 25's @ :50*
5-6, swim/kick on back by 25's in primary stroke NO FREE @ :55*, descend 1-2 to what you can.
*last round of 6 x 50 go 1&2 @ :40, 3&4 @ :45, and 5&6 @ :50
1:00 rest, check HR

With fins:
24 x 50 @ 1:00 as follows-
1-3, swim descend to all out FAST- get time on #3
#4- 25 dolphin kick LUNGBUSTER (underwater dolphin kick across the pool, no swimming), then 25 swim FAST (same stroke as what you did on the 1st 3 x 50)- how close can you get on #4 to the time you went on #3?


After #24, if there is time...
400swim/kick by 50's- all with shnorkel (kick on stomach & keep shnorkel on for the kick)


100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our next meet.

Wednesday, October 12, 2016

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

4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
6 x 25 @ :35- breast pull with free kick
4 x 100 kick @ 1:50- 50 choice on  back (UDK!), 50 4th best stroke with boards- neg split each 50
12 x 50 as follows:
1-2, swim free br 3/5 by 25's @ :45*
3-4, swim/kick on back by 25's in primary stroke NO FREE @ :55*, descend 1-2 to what you can.
*last round of 4 x 50 @ :40 & :50
1:00 rest, check HR

Junior Gold
LONG SWIM-
3 times through:
100 swim backstroke, 50 swim breaststroke
75 swim back, 75 swim breast
50 swim back, 100 swim breaststroke
200 swim/kick fly by 25's- build the swim to something juicy!
1:00 rest after 3rd time through, check HR.

Senior Silver
3 sets of:
4 x 50 kick with boards "out & backs" @ :45, odd rounds go free/breast (forward ss); even rounds go dolphin kick/free kick (backwards ss)
1 x 25 kick all out FAST with boards @ :20
2 x 75 kick on back descend 1-2 to something smoking FAST @ 1:30
1 x 75 BROKEN kick @ :10 rest (3 x 25 with boards), all @ 2:15
1 x 200- 100 kick with boards IM order by 25's, 100 kick choice on back (all one kick)
1 x 200 swim IM- 50 back, breast, free swim,last 50 kick free on back
1:00 rest between sets, check HR.

Everybody together, with fins, until 7:15 a.m., finish up with:
3 x 50 swim descend 1-3 @ 1:00- get time
1 x 50 @ 1:00 UDK lungbuster/swim (same stroke as the 3 x 50) by 25's- how close can you get to your time from the 3rd 50 above?
Change strokes after every 4 x 50's.

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

Tuesday, October 11, 2016- PM Junior Gold

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

3 x 150 @ :10 rest as follows:
75 free drill (50 ra2 la2, last 25 is your choice free drill)
50 choice drill in primary stroke, NO FREE
25 kick on back build to FAST
1:00 rest after #3, check HR

4 sets of:
4 x "out & backs" kick with boards @ :45, free/breast (forward flip) in odd rounds; dolph/free (backwards flip) in even rounds
1 x 25 kick all out FAST free w/boards @ :20
2 x 75 kick on back (UDK!) desc 1-2 to FAST @ 1:30
BROKEN 75 kick: 3 x 25 kick all out FAST in primary stroke @ :10 rest- all @ 2:30
1 x 200 kick- 100 IM with boards, 100 choice on back (UDK!)- all FAST
1 x 200 IM- 50 back/breast/free, last 50 kick on back- should be FAST, get time
1:00 rest between sets, check HR

LONG SWIM-
Until 6:00 p.m., go through the following:
100 swim backstroke (tempo)
50 swim breaststroke (kick drives you)
75 swim back, 75 swim breast
50 swim back, 100 swim breast
Stop at 6:00 p.m., check HR

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

Tuesday, October 11, 2016

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

3 x 150 @ :10 rest as follows:
75 free drill (50 ra2 la2, last 25 is your choice free drill)
50 choice drill in primary stroke, NO FREE
25 kick on back build to FAST
1:00 rest after #3, check HR

4 sets of:
4 x "out & backs" kick with boards @ :45, free/breast (forward flip) in odd rounds; dolph/free (backwards flip) in even rounds
1 x 25 kick all out FAST free w/boards @ :20
2 x 75 kick on back (UDK!) desc 1-2 to FAST @ 1:30
BROKEN 75 kick: 3 x 25 kick all out FAST in primary stroke @ :10 rest- all @ 2:30
1 x 200 kick- 100 IM with boards, 100 choice on back (UDK!)- all FAST
1 x 200 IM- 50 back/breast/free, last 50 kick on back- should be FAST, get time
1:00 rest between sets, check HR

3 sets of:
9 x 50 swim free with shnorkel- 2 @ :45 neg split, 1 @ :35 (Lane 1, go @ :50 & :40)
1 x 250 swim free for time, br 3 & focus on UDK, get time- all @ 4:00
1 x 300 @ 5:00- 25 choice skulling, 25 kick on back (build) choice, 25 kick FAST free on stomach (from a DIVE!)
9 x 50 swim free br 3 (NO SHNORKEL!)- as above, except on #'s 1 & 2, you go swim free/primary stroke by 25's (1&2 in each round of 3 x 50's)
1 x 250 swim free for time with shnorkel- how close can you get to your first 250?
1:00 rest between sets, check HR.


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

Monday, October 10, 2016- at Ida Lee

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

6 x 75 @ 1:25- 50 fist free drill, 25 breast kick on back
4 x 125 @ 2:20- 50 ra2 la2 free drill, 75 drill/swim/drill in 4th best stroke NO FREE
9 x 50 as follows:
1-3, swim IM order by 25's @ :55
4-6, swim/kick by 25's in primary stroke NO FREE @ :50
7-9, all kick on back @ :45
1:00 rest, check HR

3* sets of:
500 swim free with shnorkel
300 pull free br 3/5/7 by 50's
100 kick on back, focus on UDK's
*all @ :15 rest
2nd time through, go 500 pull, 300 kick & 100 swim
3rd time through go 500 kick, 300 swim & 100 pull

I'll pull one lane out at a time to talk about the meet, get your thoughts on your races.

200 easy drill/skulling by 25's 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, see you at breakfast!

Thursday, October 6, 2016- PM Junior Gold

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

With fins:
6 x 25 @ :35- breast pull with free kick
6 x 75 @ 1:30- 2 dolphin kicks 1 pull breaststroke with flip turns- descend 1-3's
Check HR & take fins off.

2 sets of:
4 x 100 as follows @ 1:35 (Lanes 1&2 @ 1:45; go 150's on the 175's below):
odds- 25 swim fly, 50 swim back, 25 swim breast
evens- 50 swim free br 3, 50 kick on back- UDK's!
1 x 175 swim free br 3 @ 2:30
1 x 175 swim free br 3 @ 2:15
1 x 175 swim free FAST for time
1:00 rest between sets, check HR

2 sets of:
4 x 100 swim free at 1000 pace @ 1:45
1 x 300 swim free with shnorkel, get time & descend 1-2 to all out smoking FAST
1:00 rest between sets, check HR after last 100 & the 300 in each round.

With fins, until 6:00 p.m., finish up with...
24 x 25 @ :40- the usual sets of 4


Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!

Thursday, October 6, 2016

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

With fins:
6 x 25 @ :35- breast pull with free kick
6 x 75 @ 1:30- 2 dolphin kicks 1 pull breaststroke with flip turns- descend 1-3's
Check HR & take fins off.

2 sets of:
6 x 100 as follows @ 1:25 (Lane 1 @ 1:35; go 150's on the 175's below):
odds- 25 swim fly, 50 swim back, 25 swim breast
evens- 50 swim free br 3, 50 kick on back- UDK's!
1 x 175 swim free br 3 @ 2:20
1 x 175 swim free br 3 @ 2:00
1 x 175 swim free FAST for time
1:00 rest between sets, check HR

3 sets of:
4 x 100 swim free at 1000 pace @ 1:40
1 x 300 swim free with shnorkel, get time & descend 1-3 to all out smoking FAST
1:00 rest between sets, check HR after last 100 & the 300 in each round.

With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the usual sets of 4


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

Wednesday, October 5, 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 125 @ 2:20- 50 ra2 la2 free drill, 25 fly kick on side (UDK!), 50 2 kicks 1 pull breast drill
6 x 25 @ :35- breast pull with free kick, head down until hands move outside your shoulders
6 x 100 as follows:
odds- kick, 50 on back (UDK!), 50 with boards- each 50 is choice, but easy/FAST by 25's @ 1:50
evens- swim back/breast by 50's @ 1:40- swim like the IM, fast tempo on backstroke, big kick on breaststroke
8 x 1/2 pool sprints @ :30- go 4 free, 4 primary stroke NO FREE
1:00 rest, check HR

12 x 100 in 4 sets of 3, as follows:
1- swim back/breast/free by 25's, last 25 is kick on back- all @ 1:35
2- swim 50 free br 3/5 by 25's, 50 in primary stroke @ 1:45- 2nd 50 is easy/FAST by 25's
3- kick IM order by 25's @ 1:55- FAST, go #'s 6 & 12 on back (UDK!), others with boards
Check HR after #12


With fins, finish up with...
24 x 25 @ :45 in sets of 4- "the usual," go odd rounds of 4 free, even rounds of 4 NO FREE.







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, October 5, 2016

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

4 x 125 @ 2:20- 50 ra2 la2 free drill, 25 fly kick on side (UDK!), 50 2 kicks 1 pull breast drill
6 x 25 @ :35- breast pull with free kick, head down until hands move outside your shoulders
6 x 100 as follows:
odds- kick, 50 on back (UDK!), 50 with boards- each 50 is choice, but easy/FAST by 25's @ 1:45
evens- swim back/breast by 50's @ 1:30- swim like the IM, fast tempo on backstroke, big kick on breaststroke
8 x 1/2 pool sprints @ :30- go 4 free, 4 primary stroke NO FREE
1:00 rest, check HR


Jr. Gold:
LONG SWIM-
3 times through...
400 IM- 25 fly, 50 back, 75 breast, 100 kick FAST on back (UDK's!), 75 fly, 50 back, 25 breast
300 swim free br 3- 100 cruise, 50 at 1000 pace, 50 cruise, 100 at 1000 pace
Check HR when you finish, then 100 easy drill- check HR again.
Work on starts, with some 25's FAD




Sr. Silver-
Work on starts for 15 minutes, in three phases:
A) position on blocks;
B) moving off the blocks;
C) entry into the water ("S-L-E").
8 x 25 from a dive.

Everybody together, with fins:
24 x 25 @ :40- "the usual" sets of 4.


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

Tuesday, October 4, 2016- PM Junior Gold

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

With fins:
6 x 25 1/2 ra 1/2 la fly drill @ :35
6 x 25 fly pull with free kick @ :35
9 x 50 as follows:
1&2- swim/kick fly by 25's @ :50
#3- all dolphin kick @ :40
1:00 rest after 9, check HR, then take fins off
Finish up with....
6 x 25 "blow it out the back" drill @ :10 rest
1 x 150 swim fly (build), choice skulling by 25's
1:00 rest, check HR

15 x 75 as follows
1- 25 swim fly, 25 kick FAST on back, 25 kick FAST fly with boards @ 1:25
2- 25 kick breast with boards, 50 breast kick on back (UDK!), @ 1:25
:20 extra rest
3- BROKEN 75 kick: 3 x 25 kick FAST @ :10 rest, all @ 2:30
No rest between sets of 4, check HR after #15

LONG SWIM-
3 times through...
400 IM- 25 fly, 50 back, 75 breast, 100 kick FAST on back (UDK's!), 75 fly, 50 back, 25 breast
300 swim free br 3- 100 cruise, 50 at 1000 pace, 50 cruise, 100 at 1000 pace




150 easy drill/kick on back by 25's before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited to race this weekend. Have a great day!

Tuesday, October 4, 2016

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

With fins:
6 x 25 1/2 ra 1/2 la fly drill @ :35
6 x 25 fly pull with free kick @ :35
9 x 50 as follows:
1&2- swim/kick fly by 25's @ :45
#3- all dolphin kick @ :35
1:00 rest after 9, check HR, then take fins off
Finish up with....
6 x 25 "blow it out the back" drill @ :10 rest
1 x 150 swim fly (build), choice skulling by 25's
1:00 rest, check HR

20 x 75 as follows
1- 25 swim fly, 50 kick FAST on back @ 1:15
2- 25 kick breast on back, 50 breast kick with boards, @ 1:20
:20 extra rest
3- BROKEN 75 kick: 3 x 25 kick FAST @ :10 rest, all @ 2:30
4- 25 kick FAST with boards, 50 kick FAST on back, all @ 1:15
No rest between sets of 4, check HR after #20

LONG SWIM-
3 times through...
400 IM- 25 fly, 50 back, 75 breast, 100 kick FAST on back (UDK's!), 75 fly, 50 back, 25 breast
300 swim free br 3- 100 cruise, 50 at 1000 pace, 50 cruise, 100 at 1000 pace

Until 7:15 a.m., finish up with...
1 x 100 swim/kick in primary stroke @ 1:35
1 x 100 swim IM- last 25 kick free on back, @ 1:25
1 x 100 swim free br 3/5 by 50's @ 1:15


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

Monday, October 3, 2016- PM Junior Gold

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

2 sets of (1st set all free, 2nd set all in primary stroke NO FREE):
3 x 75 @ 1:25- drill/kick (UDK!)/drill by 25's
1 x 125 @ 2:20- 75 drill/swim/drill, then 50 kick on back easy/FAST by 25's (UDK's!)
No rest between sets, check HR after 2nd set.

4 x 100 IM swim, except last 25 is kick free on back, @ 1:40
4 x 50 drill @ 1:00- 1st 25 is 2 kicks 1 pull breaststroke, 2nd 25 is choice drill
6 x 75 "slide IM" @ 1:15- fly/back/breast (by 25's), then back/breast/free, then breast/free/fly, then free/fly/back, etc...
4 x 50 drill @ 1:00- 1st 25 is 1/2 ra fly drill, 1/2 la fly drill, 2nd 25 is choice drill
9 x 100 swim/kick IM order, desc 1-3's @ 1:50 (@ 2:00 if necessary, but try to stay @ 1:50)-
1-3, fly/back swim, then 50 kick breast/free
4-6, back/breast swim, then 50 kick free/fly by 25's
7-9, swim breast/free, kick is fly/free by 25's
1:00 rest, check HR

Until 6:00 p.m., finish up with...
2 x 75 kick on back desc 1-2 to something juicy @ 1:30
6 x 25 kick with boards as follows:
odds- half FAST breaststroke kick, 1/2 easy choice kick @ :40
evens- all FAST kick @ :25

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

Monday, October 3, 2016

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

3 sets of:
3 x 75 @ 1:25- drill/kick (UDK!)/drill by 25's
1 x 125 @ 2:30- 75 drill/swim/drill, then 50 kick on back easy/FAST by 25's (UDK's!)
No rest between sets, check HR after 3rd set.

Jr. Gold-
5 x 100 IM swim, except last 25 is kick free on back, @ 1:35
4 x 50 drill @ 1:00- 1st 25 is 2 kicks 1 pull breaststroke, 2nd 25 is choice drill
6 x 75 "slide IM" @ 1:15- fly/back/breast, then back/breast/free, then breast/free/fly, then free/fly/back, etc...
4 x 50 drill @ 1:00- 1st 25 is 1/2 ra fly drill, 1/2 la fly drill, 2nd 25 is choice drill
9 x 100 swim/kick IM order, desc 1-3's @ 1:50
1-3, fly/back swim, then 50 kick breast/free
4-6, back/breast swim, then 50 kick free/fly by 25's
7-9, swim breast/free, kick is fly/free by 25's
1:00 rest, check HR

Sr. Silver-
4 sets of:
1 x 100- choice skulling, then drill/swim/drill by 25's @ 1:45
1 x 25 choice drill in primary stroke @ :40
1* x 25 swim FAST in primary stroke @ :25- add 1 x 25 per round, all @ :25
3 x 50 swim free br 3 @ :40 (odd rounds) or 1 x 150 swim desc the 3 x 50's to FAST in even rounds
:30 rest between sets, check HR after each round.

Until 7:15 a.m., finish up with...
2 x 75 kick on back desc 1-2 to something juicy @ 1:30
6 x 25 kick with boards as follows:
odds- half FAST breaststroke kick, 1/2 easy choice kick @ :45
evens- all FAST kick @ :35 (@ :30 in 2nd round; @ :25 in 3rd round- then go back up if we have time)

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

Sunday, October 2, 2016- Junior Gold at Ida Lee

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

With fins:
6 x 25 fly pull with free kick drill @ :35
2 x 100 @ 1:50- 50 fly kick on side (UDK!), 50 "blow it out the back" drill
18 x 25 as follows:
1- ra only fly drill @ :35
2- la only fly drill @ :35
3- swim fly FAST @ :20
1:00 rest, check HR & take off fins.

All in primary stroke, NO FREE:
1 x 100 drill/kick by 50's @ 1:45 (Lanes 1 & 2 @ 2:00)- kick on single 100 drill/kick can be with boards.
1 x 100 swim/kick by 50's @ 1:30 (Lanes 1 & 2 @ 1:40)
1 x 100 drill/kick by 50's @ 1:45 (2:00 for Lanes 1 & 2)
2 x 100 swim/kick  by 50's @ 1:40, desc 1-2 (1:50 for Lanes 1 & 2)
1 x 100 drill/kick by 50's @ 1:45 (2:00- 1 & 2)
3 x 100 swim/kick by 50's @ 1:50, desc 1-3 to FAST ((Lanes 1 & 2 @ 2:00)
:30 rest, check HR, then get shnorkels for...

1 x 900 swim free with shnorkels, descend the 300's 1-3 to something juicy! (Lanes 1 & 2, go 1 x 600, descend the 200's 1-3 to juicy!)
1:00 rest, check HR

Finish up with, until 7:30 p.m.,
2 x 75 kick with boards desc 1-2 to all out FAST (target your 100 scy free best time) @ 1:30
1 x 75 @ 1:15- 25 kick with boards (can be free), 50 swim in primary stroke NO FREE (#3) or 4th best stroke NO FREE (#6)

100 easy drill at 7:30 p.m. before you get out. Make sure you're ready for the week ahead at school & get excited to race this coming weekend. Have a great day!

Sunday Morning, October 2, 2016- Sr. Silver

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

2 sets of:
4 x 75 @ 1:25- 25 catchup free drill, 50 2 kicks 1 pull breaststroke drill (head down, point toesa t the end of each stroke & kick)
1 x 150- 50 swim breaststroke, 25 free kick on back- 2nd 75 faster than the first 75.
:30 rest between sets, check HR after each set.
After 2nd set, check HR then get right into...
1 x 400- 50 drill/swim by 25's your choice- can be free, 50 swim breaststroke- 25 smooth, 25 FROM A DIVE, FAST
1:00 rest, check HR


4 x 50 swim breast/free by 25's @ :55
3 x 50 swim back/breast by 25's @ :55
     4 x 50 swim breast/free by 25's @ :50
     3 x 50 swim back/breast by 25's @ :45
1:00 rest, check HR.


5 sets of:
2 x 150 kick on back @ 2:45- descend the 3 x 50 1-3 to something FAST- get time on #2
1 x BROKEN 150 kick: 3 x 50 kick FAST @ :10 rest at each 50- can you be faster than you were @ the 2nd 150 kick above???
You can take a minute rest after the 3rd set & check your HR.

Until 8:30 a.m., finish up with...
3 x 50 swim free with Shnorkel @ 1:00, descend 1-3 to what you can- get time on #3
Take shnorkel off...
1 x 50 swim FAST free @ 1:00- can you be faster than 3rd 50 above with shnorkel???
Go 1 x 100 easy drill after every third round.


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

Saturday, October 1, 2016- Junior Gold at CM

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

5* x 150 @ :10 rest as follows:
25 ra2 la2 free drill
50 kick on back (UDK!) negative split
75 drill/drill/swim build to FAST by 25's
*1st & 3rd 150's can be all free
2nd & 5th 150's are primary stroke NO FREE
4th 150 is in 4th best stroke NO FREE
1:00 rest, check HR

4 sets of:
1 x 125 IM- 75 swim IM, 50 kick on back (UDK!)- kick is breast/free by 25's @ 1:50 (2:10)
1 x 175 swim free br3 or back (UDK!) @ 2:10 (2:30)- go 100 smooth & strong, 75 giddyup!
No rest between sets, check HR after 4th set.

Everybody together...
24 x 50 kick @ 1:00- 1 easy choice, 1 FAST- keep track of your times!
Go 6 x 50 on back, 6 x 50 with boards- one kick for all 6
1:00 rest after #24, check HR

TEST SET: 1 x 400 kick FAST for time, get your time!
Check HR

Until 10 a.m., finish up with...
150 swim free with shnorkel (desc 50's 1-3), 50 choice skulling (WITH SHNORKEL!)

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