Sunday Morning, December 31, 2017- Combined Jr. Gold @ CM

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

15 x 25 in sets of 5 as follows:
1-2, 6k-3strokes back drill @:40
3-4, sit & spin back drill @ :35
#5- kick fast on back @ :25- UDK past flags!
After #15, k:30 rest (check HR), then continue right into....
9 x 75 in sets of 3:
1-3, swim backstroke describe 1-3 @ 1:20
4-6, 25 kick breast with boards, 50 swim backstroke @ 1:10 (adjust interval if necessary, but should be tight interval for each lane)
7-9, all kick- 25 dolphins kick with boards, 50 on back (UDK past flags!) @ 1:30 describe 1-3 to all out juicy!
1:00 rest

12 x 200 as follows- adjust intervals if necessary:
Odds- swim 100 IM, 3rd 50 kick breast with boards, last 50 kick choice on back (UDK) @ 3:20
Evens- all kick, 100 with boards IM by 25's, 3rd 50 is swim primary stroke NO FREE, last 50 kick in 4th best stroke with boards NO FREE, @ 330
Check HR after #12, then get into..
1 x 600 pull free with shnorkels (can use paddles, but no wrist straps!), desk the 200's 1-3 to what you can; #3 should be FAST!

Until 10 a.m., finish up with...
24 x 25 @ :40- go the "usual," but ALL KICK. Odd sets of 4 are choice with boards, even sets of 4 are free on back- focus on FAST UDK past the flags.

100 easy drill before you get out. Enjoy the day off tomorrow, make sure you are ready for school on Tuesday. Have a great day!

Saturday Morning, December 30, 2017- Combined Jr. Gold @ CM

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

With fins, 2 sets of:
4 x 25 @ :35- fly pull with free kick drill, except #4 is swim (build)
3 x 50 @ 1:00 backstroke drill (sit & spin)/kick on back by 25's; UDK past flags on both 25's
No rest  between sets.

After 2nd set, take off fins and continue right into...
3 x 200 @ :15 rest as follows:
#1- swim fly/back by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's backstroke swim, build those to a FAST turn (IM transition back to fly)
#2- swim back/fly by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's butterfly swim, build those to a FAST turn (IM transition fly to back)
#3- all kick on back, even 25's FAST- focus on UDK past the flags off of each turn
1:00 rest

5 sets of:
4 x 75 swim/kick @ 1:10 (Lanes 1 & 2 can go @ 1:15 or 1:20 if necessary, but interval should be tight)- go odd rounds swim 50 fly/back by 25's, last 25 kick choice; even rounds go swim 50 breast/free by 25's, last 25 kick NO FREE; kick is with boards
3* x 100 @ 1:20 (can be 1:30 or 1:35 for Lanes 1&2, but should be challenging interval!)- go 75 swim free br 3/5/3 by 25's, last 25 kick on back- you'll have to hustle to make the interval!
*Add 1 x 100 in each round, so by the 5th round, it's 8 x 100- all should be on the same interval you started with!

After 5th set, finish up with until 10 a.m.,
2 x 75 kick on back desc 1-2 @ 1:20- Lanes 1 & 2 can swim the last 25 free to stay on the interval
:10 extra rest to get boards, then...
1 x 100 kick IM FAST for time @ 2:10
No extra rest between sets, check HR when you can.

100 easy choice drill before you get out. Regular drylands today, and tomorrow morning back here from 8-10 a.m. Have a great day!

Friday, December 29, 2017- PM Jr. Gold & IL @ CM

RACE DAY!!

Go your Meet Warmup, then take a few minutes to get a drink, go to the bathroom, then get ready for...

3 sets of:

1 x 100 swim FAST for time from a dive @ 2:30, get time (go up to 3 heats in a group, :05 apart)
1 x 75 kick FAST for time with boards @ 2:00- try to equal or better your time from the 100 swim (same stroke as the 100 you just swam)
IMPORTANT: for the 3rd set, go the 75 kick FIRST, then the 100 swim.

You can go a little easy drilling in between rounds, but one group goes every 4:30 (approximately a 45 minute set)

Until 6:30 p.m., finish up with...
50's drill/swim by 25's @ 1:00

Thank your parents for getting you to the pool on a Friday Afternoon and get excited for tomorrow's workout. Have a great day!

Thursday, December 28, 2017- PM/IL Jr. Gold @ CM

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

With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR

3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45 (@ :50 for Lane 1)
1- swim free br 3 @ :40 (any volunteers for :35?!?)
2- kick choice with boards @ :50 (@ :55)
1- swim free br 3 @ :40
2- swim/kick by 25's primary stroke @ :50 (@ :55)
1- swim free @ :40
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:15
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR


If there is time...
Work on turns from midpool


100 easy drill before you get out. Do some schoolwork tonight so you're not scrambling to get it all done next Monday. REMEMBER, there will be workout tomorrow afternoon here at CM from 5-6:30 p.m. Have a great day!

Thursday Morning, December 28, 2017- AM Jr. Gold @ CM

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

With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR

3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45
1- swim free br 3 @ :35
2- kick choice with boards @ :50
1- swim free br 3 @ :35
2- swim/kick by 25's primary stroke @ :50
1- swim free @ :35
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:00
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR

Finish up with...
2 x 75 kick on back descend 1-2 @ 1:30- focus on UDK past the flags, every time.
1 x 50 kick FAST for time- who can be under :35 in every round???
No rest between sets

100 easy drill at 7:15 a.m., check HR. Do some schoolwork today, offer to help your parents around the house this afternoon. Have a great day!

Wednesday, December 27, 2017- PM Jr. Gold (w/AM group) @ CM

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

4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50  kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR

LONG SWIM-
 6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR

7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR

With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!

100 easy drill before you get out. Back to the am schedule (for the AM group) tomorrow. Have a great day!

Wednesday Morning, December 27, 2017- IL Jr. Gold @ Ida Lee

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

4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50  kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR

LONG SWIM-
 6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR

7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR

With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
You can go every third set (of 6 x 25's) some other stroke, then take 1:00 rest before getting into the next set.

100 easy drill before you get out. Do some reading today, enjoy the time with your families & friends. Have a great day!

Sunday Morning, December 24, 2017- Combined Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- 50 choice, 25 skulling by 25's
1:00 rest

2 x 250 @ :15 rest- 100 drill/swim free by 25's, 50 breast kick on back (UDK past the flags!), then 100 drill/swim by 25's NO FREE
Everybody together...
6 x 50 @ 1:00- 6k/3 strokes free drill, breast pull with free kick drill by 25's
6 x 25 kick on back @ :40- odds are UDK to halfway, then choice kick; evens are UDK to halfway, then FAST kick free to the end
8 x 75 as follows- swim breast/free by 25's, last 25 is fly kick with boards; 3 @ 1:10 (1:20), 3 @ 1:05 (1:15), then :30 rest...last 2 x 75 @ 1:00 (1:10)
:30 rest, check HR, then...
3 x 150 swim free desc 1-3 to what you can, #3 should be juicy! Make sure you get your time for #3
1:00 rest, check HR

CHALLENGE SET- guess it and you STILL have to do it!

Until 10 a.m., with boards, finish up with...
4 x partner kick 25's with forward ss at midpool
2 x 50 kick FAST for time on back (no partner, no ss- but lots of FAST & FURIOUS UDK'S!) @ 1:
No rest between sets; 1st set of 25's @ :45; 2nd round @ :35; 3rd round @ :25- repeat if there's time

100 easy drill before you get out. Enjoy the 2 days off with your families- be sure to drink lots of water, don't "over-indulge," and offer to help your parents (or hosts) with cleaning up. Have a great day, see you on Wednesday at 5:00 p.m.!

Saturday, December 23, 2017- Combined Jr. Gold @ CM

Happy Festivus!

After PMI...

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

6 x 50 drill/kick by 25's @ 1:00- odds are free, evens are 4th best stroke
3 x 150 @ 2:45- 25 swim free br 3 (build), 50 drill/swim by 25's in 4th best stroke- NO FREE
5 x 100 @ 1:45- odds are swim/kick by 50's in 4th best stroke NO FREE (desc 1-3), evens are drill/kick by 50's- also in 4th best stroke NO FREE
9 x 100 swim as follows:
1&2- swim 75 free br 3/5/3 by 25's, 25 in 4th best stroke @ 1:20 (or 1:25, or 1:30)
#3- swim all free br 3 @ 1:10 (or @ 1:15, or 1:20)
1:00 rest, check HR

5 sets of:
3 x 75- 25 kick with boards, 50 kick on back FAST @ 1:20
1 x 125- 50 kick choice on back (UDK!), 75 kick FAST IM with boards
BROKEN 100 KICK- different from round to round
1:00 rest between sets, check HR

From a dive until 10 a.m., finish up with...
4 x 50 @ 1:30- 25 swim FAST into a turn, then 25 drill back to the starting end
1 x 75 swim FAST for time from a dive

100 easy drill before you get out. Do an excellent job with drylands today, take good care of yourselves away from the pool & enjoy the time with your families. Have a great day!

Thursday, December 21, 2017- Combined Jr. Gold @ CM

1 x 600- 300 swim free, 200 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest

2 x 125 @ 2:15- 50 6k-3str free drill, then 75 drill/swim (build)/drill in primary stroke
4 x 75 @ 1:20- 25 blow it out the back fly drill, 50 choice drill in 4th best stroke
6 x 50 @ :55- swim/kick by 25's, odds are fly, evens are choice
:30 rest, check HR; then...

4 x 75 @ 1:20 in primary stroke, drill/swim/drill by 25's- build the swim to race pace
6 x 50 swim at 200 GP @ 1:00 (#3 is drill), get times and figure avg
1:00 rest

MYSTERY SET- guess it and you don't have to do it
The set is:
1 x 100 swim free br 3 @ 1:15 (or @ 1:20- Lane 1)
1* x 50 swim at 200 Goal Pace in primary stroke (NO FREE) @ :50
1 x 50 drill @ 1:00
*add 1 x 50 at 200 Goal Pace in each round- up to 6 x 50, BUT...add :05 to the interval; the first 5 rounds are all in primary stroke, while the last round (6  x 50) are free

If there is time, until 6:30 p.m.,
1 x BROKEN 100- 
75 kick FAST for time with boards, :10 rest, 25 swim FAST in primary stroke NO FREE
Get time, then get right into...
1 x 75 drill/swim/drill by 25's in primary stroke
:30 rest between sets

100 easy drill before  you get out. Take good care of yourself away from the pool today; do some reading and help your parents around the house. Have a great day!

Thursday Morning, December 21, 2017- AM Jr. Gold @ CM

1 x 600- 300 swim free, 200 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest

2 x 125 @ 2:15- 50 6k-3str free drill, then 75 drill/swim (build)/drill in primary stroke
4 x 75 @ 1:20- 25 blow it out the back fly drill, 50 choice drill in 4th best stroke
6 x 50 @ :55- swim/kick by 25's, odds are fly, evens are choice
:30 rest, check HR
18 x 25 as follows-
1- 1/2 ra fly drill, 1/2 la fly drill @ :40
2- swim fly build to FAST @ :30
3- kick choice FAST @ :20- focus on explosive UDK off the wall to at least 8 yards out
1:00 rest, check HR again

4 x 75 @ 1:20 in primary stroke, drill/swim/drill by 25's- build the swim to race pace
6 x 50 swim at 200 GP @ 1:00 (#3 is drill), get times and figure avg
1:00 rest

MYSTERY SET- guess it and you don't have to do it
*The set is:
1 x 100 swim free br 3 @ 1:10
1* x 50 swim at 200 Goal Pace  @ :50
1 x 50 drill @ 1:00
No rest between sets
*in each round, add 1 x 50 at Goal Pace, but add :05 to the interval, as well- up to 6 x 50 swim at 200 Goal Pace. The very last round (6 x 50) can be free, but the first 5 rounds are all in primary stroke NO FREE for the 50's at Goal Pace.

Until 7:15 a.m.,
With boards @ BROKEN 100- 
75 kick FAST for time, :10 rest, 25 swim FAST in primary stroke NO FREE
75 drill/swim/drill by 25's in primary stroke
:30 rest between sets

100 easy drill before  you get out. Take good care of yourself away from the pool today; do some reading and help your parents around the house. Have a great day!

Wednesday, December 20, 2017- PM Jr. Gold @ CM

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

4 x 75 @ 1:20- 25 fist free br 3, then 50 6k/switch backstroke drill
3 x 100- 25 swim free br 3, 25 swim backstroke (build each 25), then 50 2 kicks 1 pull breast drill with great pullouts, all @ 1:45
4 x 125 @ 2:00- 75 swim back/breast/free by 25's, last 50 kick on back easy/FAST by 25's, explosive UDK's off each wall
:30 rest, check HR; then continue right into...
18 x 25's as follows
 1- fly pull with free kick drill @ :40
 2- swim fly build to FAST @ :30
 3- kick FAST on back @ :20- focus on the UDK off the wall!
1:00 rest, check HR again

LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3; the 3rd 700 should be JUICY
1:00 rest, check HR

7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR

100 easy drill before you get out. Do some reading tonight- or some actual homework, and ask parents what you can do around the house. Have a great day!

Wednesday Morning, December 20, 2017- Jr. Gold @ IL

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

4 x 50 @ 1:00- swim free br 3, fist drill br 3- count strokes on both, how close can you get those #'s
4 x 75 @ 1:20- 25 swim free br 3 (smooth & strong into the turn), then 50 6k/switch backstroke drill
4 x 100- 25 swim free br 3, 25 swim backstroke (build each 25), then 50 2 kicks 1 pull breast drill with great pullouts, all @ 1:45
4 x 125 @ 2:00- 75 swim back/breast/free by 25's, last 50 kick on back easy/FAST by 25's, explosive UDK's off each wall
:30 rest, check HR; then continue right into...
18 x 25's as follows
 1- fly pull with free kick drill @ :40
 2- swim fly build to FAST @ :30
 3- kick FAST on back @ :20- focus on the UDK off the wall!
1:00 rest, check HR again

LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3; the 3rd 700 should be JUICY
1:00 rest, check HR

7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR


Until 7:15 a.m., go 50's @ 1:30 as follows-
25 from a dive RACE to a turn (that means FAST), then 25 drill back to the start end; go 3 primary stroke, 3 fly, 3 free


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

Tuesday Afternoon, December 19, 2017- PM Jr. Gold @ CM

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

6 x 75 @ 1:20- 25 breast kick on back (UDK to 1/2 way), then 50 choice drill
4 x 50 kick (build) on back, drill  (different) by 25's @ 1:00
9 x 100 swim in sets of 3 as follows:
1&2- swim 75 free br 3/5/3 by 25's, then last 25 swim in 4th best stroke NO FREE, desc 1-2 @ 1:40
#3- swim IM @ 1:30, desc 1-3 if you can.
1:00 rest, check HR

2 sets of:
4 x 100 @ 1:50- 50 kick with boards breast/choice by 25's, 25 kick free on back, 25 swim primary stroke build to FAST
3 x 200 @ 3:45- all kick, except 3rd 50 is swim (by 25's) dps/race pace in primary stroke
6 x 50 kick FAST with boards (IM order by 25's in 1st set) or on back (free/choice by 25's in 2nd set; all @1:05
No rest between sets

Until 6:30 p.m., finish up with 25's partner kick- 4 @ :45, 4 @ :35, 4 @ :25- be sure to race these, with a forward somersault at midpool!

100 easy drill before you get out. Do some reading today and offer to help around the house. Have a great day!

Tuesday Morning, December 19, 2017- AM Jr. Gold @ CM

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

6 x 75 @ 1:20- 25 breast kick on back (UDK to 1/2 way), then 50 choice drill
4 x 50 kick (build) on back, drill  (different) by 25's @ 1:00
2 sets of:
4 x 100 @ 1:45- 50 kick with boards breast/choice by 25's, 25 kick free on back, 25 swim build to FAST
3 x 200 @ 3:40- all kick, except 3rd 50 is swim dps/race pace in primary stroke
6 x 50 kick FAST with boards (IM order by 25's in 1st set) or on back (free/choice by 25's in 2nd set; all @ :55
No rest between sets

LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3
1:00 rest, check HR

7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR

Until 7:15 a.m., finish up with 25's partner kick- 4 @ :45, 4 @ :35, 4 @ :25

100 easy drill before you get out. Do some reading today and offer to help around the house. Have a great day!

Monday, December 18, 2017- PM Jr. Gold @ CM

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

4 x 50 catchup free drill @ 1:00
4 x 75 drill/kick/drill by 25's in primary stroke NO FREE @ 1:20- build the kick
4 x 50 swim/kick by 25's @ :45 (free in the first set, primary in the 2nd set)
4 x 75 kick IM order by 25's @ 1:20, desc 1-2's (with boards in 2nd set @ 1:15)
Check HR

3 sets of:
4 x 50 swim in primary stroke @ :45 (or @ :50)
1 x 100 swim free br 3 @ 1:15 (or @ 1:20)
1 x 100 swim IM- get time, desc 1-3
:30 rest between sets, check HR

3 sets of:
4 x 50 swim in primary stroke @ :45- 2nd 25 @ race pace
1 x 150 drill/swim by 25's in primary stroke @ 3:00 (swim is dps)
1 x 100 swim FAST for time in primary stroke
1:00 rest between sets, check HR

If there is time...
Partner kick 25's kick with boards until 6:30

100 easy drill before you get out. Do some reading today, offer to help around the house and get some extra rest so you're ready for tomorrow's LONG SWIM. Have a great day!

Monday, December 18, 2017- Jr. Gold @ CM&IL

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

2 sets of:
4 x 50 catchup free drill @ 1:00
4 x 75 drill/kick/drill by 25's in primary stroke NO FREE @ 1:20- build the kick
4 x 50 swim/kick by 25's @ :45 (free in the first set, primary in the 2nd set)
4 x 75 kick IM order by 25's @ 1:20, desc 1-2's (with boards in 2nd set @ 1:15)
No rest between sets; check HR after 2nd set

3 sets of:
4 x 50 swim in primary stroke @ :45
1 x 100 swim free br 3 @ 1:15
1 x 100 swim IM- get time, desc 1-3
:30 rest between sets, check HR

3 sets of:
4 x 50 swim in primary stroke @ :45- 2nd 25 @ race pace
1 x 150 drill/swim by 25's in primary stroke @ 3:00 (swim is dps)
1 x 100 swim FAST for time in primary stroke
1:00 rest between sets, check HR

Until the end of workout...
2 x 75 kick in primary stroke- different from round to round
1 x 50 swim FAST (IM transition by 25's) @ 1:00
No rest between sets

100 easy drill before you get out. Do some reading today, offer to help around the house and get some extra rest so you're ready for tomorrow's LONG SWIM. Have a great day!

Sunday, December 17, 2017- Combined Jr. Gold @ Ida Lee

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

2 x 200 @ 3:40- 50 fist free drill free br 3, 50 2 kicks 1 pull breast drill
4 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill breaststroke
9 x 50 swim breast/free by 25's- 3 @ :55, 3 @ :45, 3 @ 1:05 desc 1-3
1:00 rest, check HR & get fins

With fins, 6 sets of:
3 x 50 swim desc 1-3 @ 1:00, #3 should be juicy!
1 x 50 @ 1:00- LUNGBUSTER/swim by 25's, FAST; how close can you come to your time  on #3 above?

With shnorkels, finish up with...
50's swim free- 3 @ :50, 1 @ :40 (add 1 @ :40 until you get to 3 & 3)

100 easy drill before you get out. Remember, the holiday schedule begins tomorrow (it's on the website). Have a great day!

Saturday Morning, December 16, 2017- Combined Jr. Gold @ CM

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

Remember what we talked about with "PMI."

6 x 75 @ 1:20- 25 fist free drill br 3, 50 choice drill NO FREE
4 x 100 @ 1:45- 25 kick choice (build), 75 drill/swim/drill by 25's (o- free, e- NO FREE)
8 x 25 @ :45, partner sprints- go 2 swim, 2 kick (backwards ss at midpool on the kick)
1:00 rest, check HR

Get ready...
HOUR OF POWER- 60 x 50 kick @ 1:00 all FAST, 6 with boards, 6 on your back; keep track of your avg times for both (with boards & on back)

Finish up with...
150's swim with shnorkels & choice equipment; each 150 is 100 swim, 50 kick with boards, @ 2:40

100 easy drill before you get out. Do some reading over the break, offer to help your parents around the house. Regular drylands today and regular workout tomorrow night at Ida Lee. Have a great day!

Thursday, December 14, 2017- Combined Jr. Gold @ CM

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 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's fly (drill is 1/2 ra 1/2 la fly drill)
6 x 50 swim/kick by 25's @ :55
1-3, free
4-6, fly
1:00 rest- check HR & review the 100's in the next set.

9 x 100 in sets of 3-
1- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:30
2- swim all free br 3 @ 1:15
3- swim 75 free br 3/5/3 by 25's, last 25 swim fly @ 1:30
:30 rest after #3, then last 6 straight through
1:00 rest after #12, check HR, then...

24 x 75 kick:
1-3, 25 FAST kick with boards, 50 choice kick on back, neg split
4-5, 50 swim/kick by 25's fly, last 25 kick FAST breaststroke with boards
#6- all straight kick FAST for time with boards (will be BROKEN in even rounds)
1st set of 6 @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15; last set @???

With shnorkels & choice toys, until 6:00 p.m., finish up with...
300's swim free descend 1-3's; 1st set of 3, the shnorkel is on for #1; 2nd set, shnorkel on for #2; 3rd set, shnorkel is on for #3. Start @ 5:00 & we'll see how that goes.

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

Thursday, December 14, 2017- AM Jr. Gold @ CM

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

With fins,
3 x 25 ra2 la2 fly drill @ :35
2 x 25 swim fly build, desc 1-2 @ :30
3 x 25 3k 1p fly drill @ :35
2 x 25 swim fly @ :25, #2 should be pretty quick
3 x 25 fly pull with free kick drill @ :35
2 x 25 swim fly FAST @ :20
1 x 100 "blow it out the back" drill
:30 rest
12 x 25 in sets of 3:
1&2, swim fly descend 1-2 @ :30
#3- kick FAST on back @ :15
Check HR after #12, then take fins off.

 12 x 100 in sets of 3-
1- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25
2- swim all free br 3 @ 1:10
3- swim 75 free br 3/5/3 by 25's, last 25 swim fly @ 1:25
:30 rest after #3, then last 9 straight through
1:00 rest after #12, check HR, then...

24 x 75 kick:
1-3, 25 FAST kick with boards, 50 choice kick on back, neg split
4-5, 50 swim/kick by 25's fly, last 25 kick FAST breaststroke with boards
#6- all straight kick FAST for time with boards (will be BROKEN in even rounds)
1st set of 6 @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15; last set @???

With shnorkels & choice toys, until 7:15 a.m., finish up with...
300 swim free descend 1-3's; 1st of 3, the shnorkel is on for #1; 2nd set, shnorkel on for #2; 3rd set, shnorkel is on for #3. Start @ 4:30 & we'll see how that goes.

100 easyd rill before you get out. Do an excellent job in school today, get excited for the Holiday Training. Have a great day!

Wednesday, December 13, 2017- PM Jr. Gold @ CM

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

8 x 100 @ 1:45- 50 ra 2 la2 free drill, 50 choice drill in primary stroke NO FREE; except...
#'s 3, 5 & 7 are swim/kick with boards in primary stroke NO FREE, desc 1-3
1:00 rest, check HR & review the next set

6 x 75 @ 1:10- 25 swim free build to FAST, then last 50 swim back/breast by 25's (UDK past the flags!)
3 x 150 backstroke @ 2:45 as follows:
50- 6k/3str back drill, 25 swim back build; then 25 sit & spin back drill, 50 swim back STRONG neg split; adjust the interval if you need more time
9 x 50 @ :50 as follows-
1-3, swim free/primary stroke by 25's, desc 1-3
4-6, all kick with boards- free/primary stroke by 25's- make the interval!
7-9, swim/kick by 25's in 4th best stroke NO FREE
12 x 25 @ :40 "partner kick" with boards- go 2 at a time (race!) with a forward somersault at midpool; go 4 free kick, 4 NO FREE kick
1:00 rest, check HR

Until 6:00 p.m., finish up with...
With fins:
2 x 25 @ :40- 3 kicks 1 pull fly drill
1 x 25 swim fly build to FAST @ :20
2 x 25 1/2 ra fly drill, 1/2 la fly drill @ :40
1 x 25 swim fly (faster than 1st 25 swim) @ :20, get time
2 x 25 fly pull with free kick drill @ :40
1 x 25 swim FAST fly @ :20- should be fastest 25 of the set
1 x 25 kick FAST dolph kick on back @ :20
:30 rest between sets, check HR

100 easy drill at 7:15 a.m. before you get out. Do an excellent job with your HW tonight, get excited for the Holiday Training. Have a great day!

Wednesday Morning, December 13, 2017- Jr. Gold @ IL

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

8 x 100 @ 1:45- 50 ra 2 la2 free drill, 50 choice drill in primary stroke NO FREE; except...
#'s 3, 5 & 7 are swim/kick with boards in primary stroke NO FREE, desc 1-3
1:00 rest, check HR & review the next set

6 x 75 @ 1:10- 25 swim free build to FAST, then last 50 swim back/breast by 25's (UDK past the flags!)
3 x 150 backstroke @ 2:45 as follows:
50- 6k/3str back drill, 25 swim back build; then 25 sit & spin back drill, 50 swim back STRONG neg split; adjust the interval if you need more time
9 x 50 @ :50 as follows-
1-3, swim free/primary stroke by 25's, desc 1-3
4-6, all kick with boards- free/primary stroke by 25's- make the interval!
7-9, swim/kick by 25's in 4th best stroke NO FREE
12 x 25 @ :40 "partner kick" with boards- go 2 at a time (race!) with a forward somersault at midpool; go 4 free kick, 4 NO FREE kick
1:00 rest, check HR

LONG SWIM-
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through


Until 7:15, finish up with...
With fins:
2 x 25 @ :40- 3 kicks 1 pull fly drill
1 x 25 swim fly build to FAST @ :20
2 x 25 1/2 ra fly drill, 1/2 la fly drill @ :40
1 x 25 swim fly (faster than 1st 25 swim) @ :20, get time
2 x 25 fly pull with free kick drill @ :40
1 x 25 swim FAST fly @ :20- should be fastest 25 of the set
1 x 25 kick FAST dolph kick on back @ :20
:30 rest between sets, check HR

100 easy drill at 7:15 a.m. before you get out. Do an excellent job at school today, get excited for the Holiday Training. Have a great day!

Tuesday, December 12, 2017- PM Jr. Gold (IL and CM)

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

2 sets of:
4 x 75 @ 25 breast pull with free kick, 50 catchup free drill (1st set) or 6k/3str back drill (2nd set)
6 x 25 kick on back @ :40- o) build to FAST; e) 15 yards all out FAST, 10 yards easy (3-4 w/bds)
2 x 75 @ 1:20- 25 kick FAST with boards, 50 swim desc 1-2 (1st set free, 2nd set NO FREE)
No rest between sets, check HR after 2nd set.

3 sets of 6 x 50 as follows (CM- skip this and go to the LONG SWIM):
1-2, swim/kick by 25's
#3- all kick with boards
1st set is free (3 @ :55, 3 @ :50);
2nd set is primary stroke (same intervals)
3rd set is 4th best stroke (same intervals)
No rest between rounds; check HR after 3rd set.

LONG SWIM (IL, skip this and go to the last set of 50's)
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through

Until the end of workout...
50's @ :55 (except the last "1" is always @ :40)- all with shnorkel, some with boards
3 swim free @ :55, 1 kick with boards & shnorkel @ :55, 1 swim free with shnorkel @ :40;
 then, 2-2-1, then 1-3-1; then back to 3-1-1, 2-2-1, 1-3-1, etc...

100 easy drill at 7:15 a.m. Do an excellent job in school today, and with drylands tonight. Get excited for the holiday training and have a great day!

Tuesday Morning, December 12, 2017- Jr. Gold @ CM

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

2 sets of:
4 x 75 @ 25 breast pull with free kick, 50 catchup free drill (1st set) or 6k/3str back drill (2nd set)
6 x 25 kick on back @ :40- o) build to FAST; e) 15 yards all out FAST, 10 yards easy (3-4 w/bds)
2 x 75 @ 1:20- 25 kick FAST with boards, 50 swim desc 1-2 (1st set free, 2nd set NO FREE)
No rest between sets, check HR after 2nd set.

3 sets of 6 x 50 as follows:
1-2, swim/kick by 25's
#3- all kick with boards
1st set is free (3 @ :50, 3 @ :45);
2nd set is primary stroke (same intervals)
3rd set is 4th best stroke (3 @ :55, 3 @ :50)
No rest between rounds; check HR after 3rd set.

LONG SWIM-
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through

 Until the end of workout...
50's @ :50 (except "1")- all with shnorkel, some with boards
3-1-1, then 2-2-1, then 1-3-1; then back to 3-1-1, 2-2-1, 1-3-1, etc...

100 easy drill at 7:15 a.m. Do an excellent job in school today, and with drylands tonight. Get excited for the holiday training and have a great day!

Monday, December 11, 2017- PM Jr. Gold

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

3 sets of:
4 x 50 @ 1:00- drill/kick on back by 25's (free in the 1st set; primary in the 2nd set; 4th best in 3rd set
3 x 75 @ 1:20- 25 kick on back (build to FAST), 50 swim/drill by 25's- same stroke as 50's above
1 x 125 @ 2:10- 75 swim/drill/swim FAST by 25's (same stroke as 50's & 75's above), last 50 kick easy/FAST by 25's
No rest between sets, check HR after 3rd set.

With fins:
18 x 25 as follows in sets of 6 as follows:
1-2, breast pull with free kick @ :40
#3- kick FAST on back @ :25- UDK to halfway
4-5, 2 dolphin kicks 1 pull breaststroke drill @ :40
#6- kick FAST on back @ :20 - go halfway UDK
1:00 rest after 1st set (check HR), then 2nd & 3rd sets straight through
1:00 rest after 3rd set, check HR & take fins off.

Until the end of workout:
5 x 50 swim breast/free by 25's @ :55 (3rd set & after are @ :50); except #2&4 are swim/kick breaststroke by 25's
2 x 150 swim 50 breast, swim 50 free, last 50 kick breast/free by 25's with boards @ 2:45, desc 1-2, #2 should be JUICY!
No rest between sets.

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

Thursday, December 7, 2017- PM Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- 75 drill, last 25 of each 100 is kick on back
1:00 rest

2 sets of:
4 x 75's @ 1:20- drill/drill/kick on back by 25's (NO FREE in 2nd set)
3 x 150 @ 2:40- 100 swim (free/NO FREE by 50's), 50 kick on back neg split (@ 2:25 in 2nd set)
3 x 100 @ 1:45- 50 swim free br 3/5 by 25's, 25 kick on back build (UDK), last 25 swim in primary stroke build to FAST
Take :30 rest after 1st set & check HR, then continue into 2nd set.

3 sets of:
1 x 100 @ 2:15- drill/skulling by 25's (first set can be free, 2nd & 3rd sets are primary stroke)
6 x 50 @ 1:00- odds are swim (build), drill by 25's; evens are 200 GP
Check HR after each round; after 3rd set...
12 x 1/2 pool sprints @ :30

Finish up with starts & turns

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

Thursday Morning, December 7, 2017- AM @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- 75 drill, last 25 of each 100 is kick on back
1:00 rest

Anybody swimming today at Winter Classic- Meet Warmup

Anybody swimming tomorrow at Winter Classic-
2 sets of:
4 x 75's @ 1:20- drill/drill/kick on back by 25's (NO FREE in 2nd set)
3 x 150 @ 2:30- 100 swim (free/NO FREE by 50's), 50 kick on back neg split (@ 2:20 in 2nd set)
3 x 100 @ 1:40- 50 swim free br 3/5 by 25's, 25 kick on back build (UDK), last 25 swim in primary stroke build to FAST
Take :30 rest after 1st set & check HR, then continue into 2nd set.
 After 2nd set...
1 x 600 free with shnorkels & choice toys- go 150 swim dps, then 150 swim (desc 3 x 50 to juicy)- 2x
1:00 rest, check HR

3 sets of:
100 drill/skulling by 25's (first set can be free, 2nd & 3rd sets are primary stroke)
:20 rest
6 x 50 @ 1:00- odds are swim (build), drill by 25's; evens are 200 GP
Check HR after each round; after 3rd set...
12 x 1/2 pool sprints @ :30

Finish up with starts & turns

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

Wednesday, December 6, 2017- PM Jr. Gold @ CM

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

16 x 75 as follows:
1-4, d-s-k by 25's @ 1:20
5-8, s-k-s by 25's @ 1:10
1-8 are free, 9-16 are primary stroke NO FREE
9 x 100 swim/kick by 50's @ 1:45, desc 1-3's- except middle 3 x 100 are all swim free/primary @ 1:25
1:00 rest, check HR

24 x 50 free with shnorkels and choice toys as follows:
3 @ :50/1 @ :40*
3 @ :50/2 @ :40
3/3
3/2
3/1
*can go @ :55 and :45 if needed, but try :40 first
 1:00 rest, check HR

Until 6:00 p.m,, finish up with...
24 x 25's @ :40 with fins- the usual in sets of 4.


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

Wednesday Morning, December 6, 2017- Jr. Gold @ IL

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
16 x 75 as follows:
1-4, d-s-k by 25's @ 1:20
5-8, s-k-s by 25's @ 1:10
1-8 are free, 9-16 are primary stroke NO FREE
9 x 100 swim/kick by 50's @ 1:45, desc 1-3's- except middle 3 x 100 are all swim free/primary @ 1:25
1:00 rest, check HR

LONG SWIM-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.

24 x 50 free with shnorkels and choice toys as follows:
3 @ :50/1 @ :40
3 @ :50/2 @ :40
3/3
3/2
3/1
1:00 rest, check HR

Until 7:15 a.m., finish up with...
24 x 25's @ :40 with fins- the usual in 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!

Tuesday, December 5, 2017- PM Jr. Gold @ CM & IL

1 x 600- 300 swim free, 300 reverse IM- each 150is drill/kick by 25's (2 x 150's rev IM)
1:00 rest

4 x 100 @ 1:45- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 25 kick @ back build
2 sets of (CM- go one set):
3 x 75- swim/kick/swim by 25's in primary stroke @ 1:20 desc 1-3 (@ 1:10 in 2nd set)
1 x 225- 50 drill (6ks) back, 25 swim build; in 2nd set, go 50 swim back, 25 kick- desc the 3 x 75's 1-3 to what you can
1:00 rest, check HR

18 x 50 as follows (CM- go one set of 6, then go to LONG SWIM)...
2- swim/kick free @ :55 desc 1-2
1- swim primary stroke @ :50- 2nd 25 @ race pace
2- swim free @ :45
1- swim/kick in primary stroke @ :45
:30 rest after 1st set only, check HR
1:00 rest after 3rd set, check HR

LONG SWIM (IL- skip this and go the 24 x 25's with fins)-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.

With fins, finish up with...
24x 25 @ :40- in sets of 4, the usual.

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

Tuesday Morning, December 5, 2017- AM Jr. Gold @ CM

1 x 600- 300 swim free, 300 reverse IM- each 150is drill/kick by 25's (2 x 150's rev IM)
1:00 rest

4 x 100 @ 1:45- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 25 kick @ back build
2 sets of:
3 x 75- swim/kick/swim by 25's in primary stroke @ 1:20 desc 1-3 (@ 1:10 in 2nd set)
1 x 225- 50 drill (6ks) back, 25 swim build; in 2nd set, go 50 swim back, 25 kick- desc the 3 x 75's 1-3 to what you can
After 2nd set, continue right into...
18 x 50 as follows:
2- swim/kick free @ :50 desc 1-2
1- swim primary stroke @ :45- 2nd 25 @ race pace
2- swim free @ :40
1- swim/kick in primary stroke @ :40
:30 rest after 1st set only, check HR
1:00 rest after 3rd set, check HR

LONG SWIM-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.

With fins, finish up with...
24x 25 @ :40- in sets of 4, the usual.

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

Monday, December 4, 2017- PM Jr. Gold @ CM

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

2 sets of:
4 x 75 @ 1:20- 25 6k/3s free drill, 50 choice drill in primary stroke NO FREE
1 x 200 @ 3:40- swim/kick by 25's in primary stroke, except 3rd 50 is all kick w/boards
4* x 50 @ :50 swim free/primary stroke NO FREE by 25's (go 6 x 50 @ :45 in 2nd set)
No rest between sets, check HR after 2nd set.

3 sets of:
4 x 75 @ 1:15- 25 kick with boards, 25 choice swim NO FREE, 25 choice kick on back
1 x 200 @ 3:00- 100 swim IM, 3rd 50 kick choice on back (UDK past flags), 50 swim 4th best stroke
:20 extra rest
BROKEN 150 KICK with boards- 2 x 25/50/2 x 25 all @ :10 rest (2nd round go 50/2 x 25/50)- get times and figure avg per 50
1:00 rest between sets, check HR
After 3rd set... 
100 easy choice
3 x 50 kick FAST for time @ :15 rest- can you match your avg per 50?

Until 6:00 p.m...
2 x 25 partner kick with boards @ :45- forward ss at midpool
2 x 25 swim (no SS at midpool) @ :45- go free in odd rounds, NO FREE in even rounds.

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

Monday Morning, December 4, 2017- Jr. Gold @ CM

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

2 sets of:
4 x 75 @ 1:20- 25 6k/3s free drill, 50 choice drill in primary stroke NO FREE
1 x 200 @ 3:40- swim/kick by 25's in primary stroke, except 3rd 50 is all kick w/boards
4* x 50 @ :50 swim free/primary stroke NO FREE by 25's (go 6 x 50 @ :45 in 2nd set)
No rest between sets, check HR after 2nd set.

 4 sets of:
4 x 75 @ 1:15- 25 kick with boards, 25 choice swim NO FREE, 25 choice kick on back
1 x 200 @ 3:00- 100 swim IM, 3rd 50 kick choice on back (UDK past flags), 50 swim 4th best stroke
:20 extra rest
BROKEN 150 KICK with boards- 2 x 25/50/2 x 25 all @ :10 rest (even rounds go 50/2 x 25/50)- get times and figure avg per 50
1:00 rest between sets, check HR
After 4th set... 
100 easy choice
3 x 50 kick FAST for time @ :15 rest- can you match your avg per 50?

Until 7:15 a.m...
3 x 100 as follows:
odd rounds- swim odds free  @ 1:15, #2 IM @ 1:25
even rounds- swim odds IM @ 1:30 (desc), #2 free @ 1:10
1 x 50  @ 1:00- swim neg split in 4th best stroke (odd rounds) or primary stroke (even rounds)
No rest between sets.

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

Sunday, December 3, 2017- Combined Jr. Gold @ Ida Lee

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

With fins, 2 sets of:
3 x 50 fly pull with free kick/fly kick on side by 25's @ 1:00
4 x 75 @ 1:20- 50 ra fly-la fly (by 25's), last 25 FAST UDK to 1/2 way, then choice kick to the end
3 x 50 swim/kick fly by 25's @ :55, desc 1-3 (@ :50 in 2nd set)
No rest between sets, check HR after 2nd set, then take fins off.

4 x 50 @ 1:00- 25 3k1p fly drill, 25 choice drill NO FREE OR FLY
4 x 50 swim fly (build)/choice (build)- same stroke as 2nd 25 above @ :55
9 x 100 descend 1-3's @ 1:40-
25 swim fly- focus on UDK's, then swim like" IM setup"
50 kick on back- furious UDK's off each wall, choice kick as long as you make the interval
25 swim breast or bback- your choice, can mix it up from round (of 3) to round
:30 rest to check HR & get shnorkel & toys
3 x 300 swim free desc 1-3 @5:00, #3 is all out smoking FAST!
1:00 rest, check HR

With fins, finish up with...
24 x 25 @ :40- the usual, in sets of 4!

100 easyd rill 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 Morning, December 2, 2017- Combined Jr. Gold going to SportFair

1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back (UDK past flags)
1:00 rest

3 sets of:
3 x 75 @ 1:20- 50 6kicks/3strokes free drill, last 25 is choice drill in 4th best stroke
1 x 125 @ 2:10- 25 swim free build br 3, 25 choice kick on back build, 25 swim 4th best stroke build; last 50 is drill/swim by 25's in primary stroke NO FREE
No rest between sets, check HR after 3rd set.

12 x 50 @ :55 as follows:
1-3, swim/kick by 25's desc 1-3
#4 kick with boards FAST same stroke as 50's above
1st set of 4- free;
2nd set of 4- primary stroke NO FREE;
3rd set of 4- 4th best stroke NO FREE
8 x 1/2 pool sprints @ :30
1-4, free;
5-8, primary stroke NO FREE
1:00 rest

TEST SET-
1 x 2000 swim free for time!

Until the end of workout:
50's pull free with shnorkel & choice toys @ :50

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

Friday Morning, December 1, 2017- AM @ CM

RACE DAY-

Meet Warmup, then...

2 sets of:

3 x 100 race for time from a dive @ 3:00
10 min active recovery
6 x 50 race for time from a dive @ 3:00
10 min active recovery

1st set free;
2nd set IM (50's are IM transition by 25's)

600 easy drill/drill/kick on back by 25's before you get out. Do an excellent job in school today and get excited for the December meets. Have a great day!

Thursday, November 30, 2017- Combined PM Jr. Gold @ CM

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

2 sets of:
4 x 50 @ 1:00 swim free/fist drill by 25's
4 x 75 @ 1:25- choice free drill, last 50 choice drill in primary stroke
After 2nd set, continue right into...
16 x 50 kick @ :55 as follows:
1-4, go 3 on back (UDK past the flags), #4 is choice free/NO FREE (all kick) with boards
5-8, go 2/2
9-12, go 1/3, then :30 extra rest
then 13-16, all kick with boards free/choice (NO FREE) by 25's
1:00 rest, check HR

3 sets of:
4 x 50 swim at 200 GP in primary stroke @1:10
1 x 100 swim free br 3 @ 1:15 (or @ 1:20, or @ 1:25)
1 x 50 swim at 200 Goal Pace @ :55
1 x 50 swim faster than 200 GP
1 x 100 easy drill/choice by 25's
1:00 rest between sets, check HR between sets.


If there is time, finish up with...
25's "partner kick," with forward ss at midpool; go 4 @ :45, 4 @ :35, and 4 @ :25


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited ot race at the December meets. Have a great day!

Thursday Morning, November 30, 2017- AM @ CM

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

2 sets of:
4 x 50 @ 1:00 swim free/fist drill by 25's
4 x 75 @ 1:20- choice free drill, last 50 choice drill in primary stroke
After 2nd set, continue right into...
16 x 50 kick as follows:
1-4, go 3 on back @ :55 (UDK past the flags), #4 is choice free/NO FREE (all kick) with boards @ :50
5-8, go 2/2
9-12, go 1/3, then :30 rest
then 13-16, all kick with boards free/choice (NO FREE) by 25's
1:00 rest

3 x 100 swim free br 3/5/3 (75), last 25 is in primary stroke @ 1:30
3 x 100 @ 1:30- 50/50
3 x 100 swim 25 free, 75 in primary stroke- go swim (build)/drill/swim (FAST) by 25's- @ 1:40
1:00 rest, check HR

4 sets of:
4 x 50 swim at 200 GP in primary stroke @1:00
1 x 100 swim free br 3 @ 1:15
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim faster than 200 GP
1 x 100 easy drill/choice by 25's
1:00 rest between sets, check HR between sets.

If there is time...
Partner kicks with boards- 25's @ :45/35/25

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

Wednesday Afternoon, November 29, 2017- PM Jr. Gold

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

6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill NO FREE
5 x 100 @ 1:40- 50 swim free neg split br 3/5 by 25's, then 50 drill/swim by 25's in primary stroke, NO FREE
3 sets of 9 x 50 as follows:
 1-3, swim IM order/free by 25's (fly/free, then back/free, then breast/free) @ :55
  4-6, swim/kick on back by 25's @ :55 (NO FREE)
   7-9, all kick desc 1-3 @ :55; 1st &3rd 50's are on back, #2 is with boards
 1:00 rest, check HR after #27

With fins, finish up with...
 75's swim descend 1-3's @ 1:40- odd rounds are free; even rounds are NO FREE, The 3rd 75 in each round is all out smoking FAST.

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

Wednesday Morning, November 29, 2017- IL Jr. Gold

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

6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill NO FREE
5 x 100 @ 1:40- 50 swim free neg split br 3/5 by 25's, then 50 drill/swim by 25's in primary stroke, NO FREE
15 x 50 as follows:
odd rounds of 3- swim IM order/free by 25's (fly/free, then back/free, then breast/free) @ :55
even rounds of 3- swim/kick on back by 25's @ :55 (NO FREE)
1:00 rest, check HR.

LONG SWIM-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR

With fins, finish up with...
 75's swim descend 1-3's @ 1:40- odd rounds are free; even rounds are NO FREE, The 3rd 75 in each round is all out smoking FAST.

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

Tuesday, November 28, 2017- PM Jr. 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, 3 sets of:
3 x 25 @ :40- 1/2 ra 1/2 la fly drill
2 x 50 @ 1:00- 25 swim fly build, 25 choice fly drill- with 4 FAST UDK's off the turn
2 x 25 swim FAST fly @ :30 (:05 faster by round)
No rest between sets, check HR after 3rd set- then take off fins

2 sets of (CM- skip this set and go straight to the Long Swim):
4 x 75 @ 1:25- 25 fly pull with free kick, 50 "blow it out the back" drill
1 x 200 @ 3:45- 25 swim fly (build), 50 kick on back (UDK!), 50 swim  fly build each 25, 50 kick on back (UDK!), 25 swim fly FAST
3 x 100 swim @ 1:35 (@ 1:30  in 2nd set)- 25 fly, 75 free br 3/5/3
No rest between sets, check HR after each set.

LONG SWIM (IL- skip this and go to the last set)-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR

Until 7:15 a.m., finish up with:
1 x 200- 50 drill in primary stroke, 25 skulling (go 100 after first round)
2 x 25 swim in primary stroke @ :45- #1 dps, #2 is build
4 x 50 swim at 200 Goal Pace @ 1:10 (gets :10 faster by round; 4th round @ :10 rest)
No rest between sets, check HR after 4th 50 pace in each round


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

Tuesday Morning, November 28, 2017- SCY @ CM

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

With fins, 3 sets of:
3 x 25 @ :40- 1/2 ra 1/2 la fly drill
2 x 50 @ 1:00- 25 swim fly build, 25 choice fly drill- with 4 FAST UDK's off the turn
2 x 25 swim FAST fly @ :30 (:05 faster by round)
No rest between sets, check HR after 3rd set- then take off fins

2 sets of:
4 x 75 @ 1:20- 25 fly pull with free kick, 50 "blow it out the back" drill
1 x 200 @ 3:40- 25 swim fly (build), 50 kick on back (UDK!), 50 swim  fly build each 25, 50 kick on back (UDK!), 25 swim fly FAST
3 x 100 swim @ 1:30 (@ 1:25 in 2nd set)- 25 fly, 75 free br 3/5/3
No rest between sets, check HR after each set.

LONG SWIM-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR

Until 7:15 a.m., finish up with:
1 x 200- 50 drill in primary stroke, 25 skulling (go 100 after first round)
2 x 25 swim in primary stroke @ :45- #1 dps, #2 is build
4 x 50 swim at 200 Goal Pace @ 1:10 (gets :10 faster by round; 4th round @ :10 rest)
No rest between sets, check HR after 4th 50 pace in each round

100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race next month & have a great day!

Monday, November 27, 2017- PM Jr. Gold @ CM

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

2 x 125 @ 2:10- 50 3k & switch free drill, 75 drill/kick/drill NO FREE
4 x 50 @ :55 swim/kick by 25's; odds are free, evens are NO FREE
2 x 150 @ 2:45- 25 fly pull with free kick, 50 kick on back (neg split), 75 swim IM
3 x 100 swim IM (last 25 kick free on back) @ 1:50, desc 1-3 to what you can.
1:00 rest, check HR

9 x 50 kick @ :55, 2 on back desc 1-2, 1 with boards
4 x 75 @ 1:15- 25 kick free or fly with boards, 50 choice
BROKEN 150 kick- 3 x 50 @ :10 rest

4 x 75 @ 1:20- 25 kick choice with boards, 25 kick free on back, 25 swim breast
BROKEN 150 kick- 75IM/50choice/25Breast, with boards @ :10 rest

4 x 75 @ 1:25- 25 fly kick with boards, 50 choice kick neg split on back
BROKEN 150 kick- 25/50/75 with boards- your choice, but all the same kick, @ :10 rest

3 x 100 swim/kick by 50's in primary stroke desc 1-3 @ 1:50
BROKEN 150 kick free- 50/2 x 25/50 with boards, all @ :10 rest
1:00 rest, check HR

With shnorkels (choice toys on free), 2 sets of:
(1st set free @ :45 per 50; 2nd set backstroke @ :50 per 50)
300/200/100/200/300- desc as you go through the set
1:00 rest between sets, check HR after 2nd 300


100 easyd rill before you get out. Do an excellent job with your HW tonight and get excited for the December meets. Have a great day!

Monday Morning, November 27, 2017- SCY @ CM

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

4 x 125 @ 2:10- 50 3k & switch free drill, 75 drill/kick/drill NO FREE
4 x 50 @ :50 swim/kick by 25's; odds are free, evens are NO FREE
3 x 150 @ 2:45- 25 fly pull with free kick, 50 kick on back (neg split), 75 swim IM
3 x 100 swim IM (last 25 kick free on back) @ 1:45, desc 1-3 to what you can.
1:00 rest, check HR

12 x 50 kick, 2 on back @ :55 desc 1-2, 1 with boards @ :50
4 x 75 @ 1:10- 25 kick free or fly with boards, 50 choice
BROKEN 150 kick- 3 x 50 @ :10 rest

4 x 75 @ 1:15- 25 kick choice with boards, 25 kick free on back, 25 swim breast
BROKEN 150 kick- 75IM/50choice/25Breast, with boards @ :10 rest

4 x 75 @ 1:20- 25 fly kick with boards, 50 choice kick neg split on back
BROKEN 150 kick- 25/50/75 with boards- your choice, but all the same kick, @ :10 rest

3 x 100 swim/kick by 50's in primary stroke desc 1-3 @ 1:45
BROKEN 150 kick free- 50/2 x 25/50 with boards, all @ :10 rest
1:00 rest, check HR

With shnorkels, choice toys @ :40 per 50 (free) or :45 (back), 2 sets of: (1st set free, 2nd set backstroke):
300/200/100/200/300- desc as you go through the set
1:00 rest between sets, check HR after 2nd 300

If there is time-
25's partner kick

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

Sunday, November 26, 2017- Combined Jr. Gold @ Ida Lee

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

16 x 75 as follows-
1-4, 50 fist free, 25 breast kick on back @ 1:20
5-8, swim 50 free br 3, 25 2 kicks 1 pull breast drill @ 1:15
9-12, 25 breast pull with free kick, 50 kick neg split (on back/with boards by 25's) @ 1:15
13-16, swim 25 back, 25 breast, 25 free @ 1:10
1:00 rest, check HR

With fins:
15 x 150 swim @ 2:40 desc 1-3's, #3 is FAST
odd rounds free (last 3 are kick)
even rounds are NO FREE

If there is time...
Work on starts

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 Morning, November 25, 2017- Combined Jr. Gold @ CM

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

3 sets of:
2 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in primary stroke NO FREE
2 x 75 @ 1:20 (gets :05 faster by round)- 25 swim primary stroke (build), 50 kick on back/boards by 25's- focus on UDK & hustle to make the interval!
No rest between sets, check HR after 3rd set
1:00 rest

3 x 100 swim free br 3 @ 1:15 (or @ 1:25 or 1:30), except #2  is swim IM @ 1:30
1 x 50 kick FAST with boards @ 1:00

3 x 100 swim as above, except #1&3 are swim IM
1 x 50 kick FAST with boards @ 1:00

6 x 100 swim- odds are free @ above intervals, evens are swim IM  @ above intervals
1 x 50 kick FAST with boards
1:00 rest, check HR
3 x 300 swim free with shnorkels desc 1-3 @ 5:00 to all out FAST
1:00 rest

TEST SET: 3 x 350 swim IM @ 5:30 desc 1-3 to all out FAST
1:00 rest

With fins, finish up with...
12 x 100 swim desc 1-3's @ 1:45 odd rounds free, even rounds NO FREE (can be kick)

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

Friday, November 24, 2017- Combined Jr. Gold @ CM

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

4 x 50 drill/swim by 25's @ 1:00
6 x 50 drill/kick by 25's @ 1:00
8 x 50 swim/kick by 25's- 4 @ :55, 4 @ :50
1:00 rest

4 sets of:
4 x 75 @ 1:15- 50 kick on back, 25 kick FAST with boards @ 1:15
3 x 50 swim/kick by 25's @ :50 (odd rounds) or @ 1:00 (even rounds) desc 1-3 to something juicy!
1 x 200 BROKEN kick with boards as follows:
1st set- 4 x 50 kick  @ :10 rest
2nd set- 2 x 25/2 x 50/2 x 25, all @ :10 rest
3rd set- 50/4 x 25/50, all @ :10 rest
4th set- 75/50/75- all @ :15 rest
1:00 rest between sets, check HR

Until 5:30 p.m., finish up with...
2 x 150 swim free br 3 @ 2:15
1 x 150 swim free br 3 @ 1:55 (then #6 @ 1:50; #9 @ 1:45; #12 @ 1:40, etc...)

100 easy drill before you get out. Do some reading today, offer to help your parents around the house, as well. Regular schedule tomorrow (including drylands), have a great day!

Thursday Morning, November 23, 2017- AM @ CM

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

4 x 100 @ 1:45- drill/swim/drill by 25's, last 25 is kick (UDK past flags) build to FAST; go 1-2 free, 3-4 NO FREE
4 x 125 @ 2:20- 50 catchup free drill, 50 drill/swim (build) in primary stroke NO FREE, last 25 is kick FAST free with forward ss at midpool
6 x 1/2 pool sprint kicks with boards @ :35- go 2 at a time, odds free & evens NO FREE
1:00 rest, check HR

4 sets of:
3 x 100 kick @ 1:35- 50 with boards, 50 on back (4 UDK's!)- except #2 is with boards @ 1:25
1 x BROKEN 100 kick with boards, 4 x 25 @ :10 rest- get times for each  100
After 4th set...
1 x 200 choice drill/breast kick on back by 25's
1 x BROKEN 200 kick with boards- 4 x 50 @ :15 rest
1:00 rest between sets, check HR

3 sets of:
6 x 100 swim at freestyle pace (by round) @ 1:30/1:40/1:50
1 x 300 swim free with shnorkels, desc 1-3 to something juicy!
1:00 rest between sets, check HR

100 easy drill before you get out. Enjoy the time with your families today- we all have a lot to be thankful for. Have a great day, see you Friday at 3:30 p.m.

Wednesday Morning, November 22, 2017- AM Jr. Gold @ Ida Lee

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

2 sets of:
4 x 50 @ 1:00- 6ks back drill
4 x 25 sit & spin back drill @ :35
4 x 75 @ 1:25- 50 2 kicks 1 pull breast drill (with flip turns), last 25 is breast kick on back
4 x 25 @ :35- breast pull with free kick
No rest between sets; after 2nd set, continue right into...
9 x 50  swim back/breast by 25's, IM style- high tempo on back (easy on the kick,  BIG kick on the breaststroke); go 3 @ :50, 3 @ :45, 3 @ :40 (or 3 each @ :55, :50 & :45). TAKE :30 REST AFTER #6, then crank out the last 3 x 50!
1:00 rest, check HR

LONG SWIM-
 3 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style)
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st; NO FREE here
200 swim free- 100 cruise, 100 @ mile pace
Check HR after 3rd round
1:00 rest

Until 7:15 a.m., 
3 x 50 drill/swim by 25's in primary stroke @ 1:00
3 x 50 swim FAST for time, FROM A DIVE @ 2:00 in primary stroke- be FAST here!

100 easy drill before you get out. Do an excellent job with your HW over the break, and check the website for the schedule. Have a great day!

Tuesday, November 21, 2017- PM Jr. Gold

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

6 x 150 @ :10 rest-
odds- drill/swim by 25's
evens- swim/kick by 25's, desc the 150's 1-3
1* x 300 50 kick, 25 swim (from a dive) build to FAST- same stroke as 150's above
*Ida Lee group go 2 x 300 @ :20 rest1:00 rest

LONG SWIM-
 3 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style)
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st
200 swim free- 100 cruise, 100 @ mile pace
Check HR after 5th round
1:00 rest

Until 6:00 p.m.,
1 x 75 kick all out FAST for time- get time, then right into...
1 x 50 easy choice @ 1:15
For Ida Lee group: 1 x 50 swim/kick FAST in primary stroke (NO FREE)
:30 rest between sets

100 easy drill before you get out. Do an excellent job with your HW over the break, and check the website for the schedule (Thursday 5:15 a.m. and Friday at 3:30 p.m.). Have a great day!

Tuesday, November 21, 2017- AM Jr. Gold @ CM

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

6 x 150 @ :10 rest-
odds- drill/swim by 25's
evens- swim/kick by 25's, desc the 150's 1-3
1 x 300 50 kick, 25 swim build to FAST- same stroke as 150's above
1:00 rest

LONG SWIM-
 5 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st
Check HR after 5th round
1:00 rest

Until 7:15 a.m.,
2 x 75 swim free br 3/5/3 @ 1:05
:10 rest
75 kick FAST for time @ 1:10 with boards
:30 rest between sets, check HR

100 easy drill before you get out. Do an excellent job in school today- remember, regular workout on Thursday Morning. Have a great day!

Monday, November 20, 2017- PM Jr. Gold @ CM

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

Congratulations on a great weekend!

All @ 2:00 rest:
30 minute swim;
20 minute pull with shnorkel & choice toys- no more than 200 yards at a time with paddles;
10 minute kick- 100 on back (4 UDK's), 50 with boards;
Check HR

Talk about the meet- what was your favorite swim? Least favorite swim? Why?


Until 6:00 p.m., finish up with:
6 x 25 RACE kick with boards @ :40*
Pair up with a partner (or go 3 at a time), half kick free, forward ss at midpool, then half kick breast
*Middle 2 x 25 are straight kick RACE your partner(s) @ :25
After #6...
1 x 100 swim free @ 1:15 br 3- hustle here to make the interval!
:30 rest between sets to get your boards & pair up with your partner.


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

Monday, November 20, 2017- AM Jr. Gold @ CM

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

Congratulations on a great weekend!
Elena- 2:24 IM
Natalie- 2:27 Breast (4:50 IM)
Sarah- 20:10 Mile
Kennedy- 26 Free
JP- 2:30 Breast
Noah- 59.9 Fly
Kyle- 2:26 Breast
PV- 1:03 Fly
Tinn- 56 Free


All @ 1:00 rest:
30 minute swim;
20 minute pull with shnorkel & choice toys;
10 minute kick- 100 on back (4 UDK's), 50 with boards;
Check HR

Talk about the meet- what was your favorite swim? Least favorite swim? Why?

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

Thursday, November 16, 2017- PM Jr. Gold (CM & IL) @ CM

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

2 sets of:
3 x 50 @ 1:00- cup free, choice drill in primary stroke by 25's
6 (side by side) x 25 kick @ :45, forward ss at midpool (except backwards for middle 2)
4 x 75 @ swim free/primary (build) free @ 1:15 (get's :05 faster by round
No rest between sets, check HR after 3rd set.

9 x 200 as follows:
1- swim neg split @ 2:50 (or 3:00 or 3:10), br 3- except br 5 on 3rd 50 with overkick
2- swim 100 IM, 3rd 50 kick choice with boards, last 50 swim free br 3 @ 3:10 (or @ 3:20 or 3:30)
3- go 4 x 50 in primary stroke @ 1:10 desc 1-4 to 200 GP (1st set), then 1-3/4; 1-2/3&4

With fins,
24 x 25 @ :45- the usual in sets of 4

If we can get a block- work on starts.

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 Morning, November 16, 2017- Jr. Gold @ CM

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

3 sets of:
3 x 50 @ 1:00- cup free, choice drill in primary stroke by 25's
6 (side by side) x 25 kick @ :45, forward ss at midpool (except backwards for middle 2)
4 x 75 @ swim free/primary (build) free @ 1:15 (get's :05 faster by round
No rest between sets, check HR after 3rd set.

12 x 200 as follows:
1- swim neg split @ 2:45, br 3- except br 5 on 3rd 50 with overkick
2- swim 100 IM, 3rd 50 kick choice with boards, last 50 swim free br 3
3- go 4 x 50 in primary stroke @ 1:10 desc 1-4 to 200 GP (1st set), then 1-3/4; 1-2/3&4; then all 4 at 200 GP in 4th set @ 1:10

1 x 600 swim free with shnorkel & choice equipment, desc 200's to what you can (hand touch at 400 to get time for last 200)

With fins,
24 x 25 @ :45- the usual in sets of 4

If we can get a block- work on starts.

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, November 15, 2017- PM Jr. Gold @ CM

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

2 x 125 @ 2:10- 50 6k-switch free drill, 75 drill/swim/drill  by 25's in primary stroke NO FREE
3 x 100 @ 1:45- go drill/kick on back by 25's- build the kick to FAST (all primary stroke NO FREE)
4 x 75 @ 1:20- 25 kick FAST on back- UDK past the flags, 25 choice drill 4th best stroke NO FREE
5 x 50 @ :50- swim/kick by 25's in 4th best stroke, except #3 & 5 are all kick- focus on 4 UDK's
:30 rest, check HR, then...

12 x 100 as follows:
odds- swim free br 3/5 by 50's @ 1:20 (or 1:30) neg split
evens- swim/kick by 50's in primary stroke NO FREE @ 1:45 (or 2:00), desc 1-3 to something juicy!
1:00 rest, check HR


With fins, until 6:00 p.m., finish up with (repeating sets of):

3 x 100 swim descend 1-3 to all out smoking FAST @ 1:45
4 x 25 @ :40- "the usual"
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time on #3, then...
1 x 50 LUNGBUSTER/swim FAST by 25's- how close can you come to your time on #3 (50) above?
:30 rest between sets, check HR

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 Morning, November 15, 2017- Jr. Gold @ IL

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

2 x 125 @ 2:10- 50 6k-switch free drill, 75 drill/swim/drill  by 25's in primary stroke NO FREE
3 x 100 @ 1:45- go drill/kick on back by 25's- build the kick to FAST (all primary stroke NO FREE)
4 x 75 @ 1:20- 25 kick FAST on back- UDK past the flags, 25 choice drill 4th best stroke NO FREE
5 x 50 @ :50- swim/kick by 25's in 4th best stroke, except #3 & 5 are all kick- focus on 4 UDK's
:30 rest, check HR, then...

6 x 100 as follows:
odds- swim free br 3/5 by 50's @ 1:20 or 1:30 (neg split)
evens- swim/kick by 50's in primary stroke @ 1:45, desc 1-3 to something juicy!
1:00 rest, check HR

LONG SWIM-
5 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through

With fins, until 7:15 a.m., finish up with (repeating sets of):

3 x 150 swim descend 1-3 to all out smoking FAST @ 2:40
4 x 25 @ :40- "the usual"
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time on #3, then...
1 x 50 LUNGBUSTER/swim FAST by 25's- how close can you come to your time on #3 (50) above?
:30 rest between sets, check HR

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

Tuesday, November 14, 2017- PM Jr. Gold

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

2 sets of (CM, go one time through):
3 x 50 @ 1:00- swim free/fist free drill by 25's, br 3 for both 25's & count strokes
1 x 200 @ 3:30- 25 swim free br 3, build to FAST turn, then 25 choice drill in primary stroke
3 x 100 50 swim, 50 kick @ 1:40- in primary stroke NO FREE, desc 1-3
1 x 300 swim free br 3/5 by 50's- get time & desc 1-2
1:00 rest between sets, check HR

LONG SWIM- (Ida Lee, skip this & go to 4 x 50)
4 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through

4 x 50 drill/swim (odds) or swim(build)/kick (evens) in primary stroke @ 1:00
1:00 rest, check HR then...

2 sets of:
4 x 50 swim at 200 GP @ 1:10
3 x 75 swim free/Primary/free by 25's @ 1:10
4 x 50 swim at 200 GP @ 1:00
3 x 75 drill/swim/drill primary @ 1:20
4 x 50 swim 200 GP @ :50
1 x 150 drill primary/skulling by 25's
4 x 50 swim at 200 GP @ :10 rest
200 easy choice/breast kick on back by 50's
1:00 rest, check HR

100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Please remind your parents about COFFEE tonight while you're at drylands. Have a great day!

Tuesday Morning, November 14, 2017- AM Jr. Gold @ CM

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

2 sets of:
3 x 50 @ 1:00- swim free/fist free drill by 25's, br 3 for both 25's & count strokes
1 x 200 @ 3:30- 25 swim free br 3, build to FAST turn, then 25 choice drill in primary stroke
3 x 100 50 swim, 50 kick @ 1:40- in primary stroke NO FREE, desc 1-3
1 x 300 swim free br 3/5 by 50's- get time & desc 1-2
1:00 rest between sets, check HR

LONG SWIM-
5 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through

8 x 50 drill/swim (odds) or swim(build)/kick (evens) in primary stroke @ 1:00
1:00 rest, check HR then...

2 sets of:
4 x 50 swim at 200 GP @ 1:10
3 x 75 swim free/Primary/free by 25's @ 1:10
4 x 50 swim at 200 GP @ 1:00
3 x 75 drill/swim/drill primary @ 1:20
4 x 50 swim 200 GP @ :50
1 x 150 drill primary/skulling by 25's
4 x 50 swim at 200 GP @ :10 rest
200 easy choice/breast kick on back by 50's
1:00 rest, check HR

4 x 50 easy drill/swim choice by 25's @ 1:00 before you get out. Do an excellent job in school today, and with drylands tonight. Be sure to remind your parents about COFFEE tonight while you're at drylands. Have a great day!

Monday, November 13, 2017- PM Jr. Gold @ CM

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

2 sets of:
2 x 100 @ 1:45- 50 choice drill, 50 kick on back neg split (focus on 4 UDK's)
6 x 25- odds sit & spin back @ :35, evens kick build @ :25
4 x 50 @ 1:00- 25 fly pull free kick, 25 choice kick- FAST breakout to 15M, then easy
1 x 200 kick @ 3:30- 100 on back choice (all the same kick), 100 IM w/boards; desc 1-2
No rest between sets, check HR after 2nd set.
After 2nd set...

6 sets of:
1 x 125 @ 1:55 (odd rounds @ 1:45) swim- 25 fly, 25 back, 75 free br 3/5/3
1 x 75 kick free desc 1-3's @ 1:20; focus on UDK's off each wall; #3 & 6 should be juicy!
No rest between sets, check HR after #6
1:00 rest
 
6 rounds of:
1 x 100 swim IM @ 1:40- focus on fast in & out of turns, good breakouts
2 x 75 kick FAST for time with boards @ 1:40; could be desc 1-2 @ 1:20- #1 is always straight kick FAST (get time); #2 is always BROKEN, 3 x 25 kick FAST @ :10 rest, trying to be faster than you went on #1
No rest between sets, check HR after 2nd 75 in each round.


 100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race at SWIM & ROCK this weekend. Also, please remind your parents about coffee this Tuesday WHILE YOU'RE AT DRYLANDS. Have a great day!

Monday Morning, November 13, 2017- Jr. Gold @ CM & IL

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

2 sets of:
2 x 100 @ 1:45- 50 choice drill, 50 kick on back neg split (focus on 4 UDK's)
6 x 25- odds sit & spin back @ :35, evens kick build @ :25
4 x 50 @ 1:00- 25 fly pull free kick, 25 choice kick- FAST breakout to 15M, then easy
1 x 200 kick @ 3:30- 100 on back choice (all the same kick), 100 IM w/boards; desc 1-2
No rest between sets, check HR after 2nd set.
After 2nd set...

6 sets of:
1 x 125 @ 1:50 (odd rounds @ 1:40) swim- 25 fly, 25 back, 75 free br 3/5/3
1 x 75 kick free desc 1-3's @ 1:20; focus on UDK's off each wall; #3 & 6 should be juicy!
No rest between sets, check HR after #6
1:00 rest

12 rounds of:
1 x 100 swim IM @ 1:30- focus on fast in & out of turns, good breakouts
2 x 75 kick FAST for time with boards- different from round to round, could be BROKEN @ 1:40; could be desc 1-2 @ 1:20,could be "make the interval" @ 1:00, etc...
No rest between sets, check HR after 2nd 75 in each round.

Until 7:15 a.m., finish up with...
50's swim @ :50 in 2's-
1-2, swim free br 3/5 by 25's
3-4, swim back/breast, IM style

100 easy drill before you get out. Do an excellent job with in school today, get excited to race at SWIM & ROCK this weekend. Also, please remind your parents about coffee this Tuesday WHILE YOU'RE AT DRYLANDS. Have a great day!

Sunday, November 12, 2017- Combined Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/dolphin kick on your side (face the clock), by 25's
1:00 rest

6 x 25 @ 1:00- 25 ra2 la2 free drill, 25 choice breaststroke drill
4 x 100 @ 1:45- 50 swim free/fist free by 25's- br 3 throughout, count strokes; 2nd 50 is breaststroke: 2k1p drill, then swim build to FAST by 25's
18 x 50 in sets of 6 as follows:
1-3, swim breaststroke/freestyle by 25's @ :50 or :55 (gets :05 faster by round, down to :40 or :45)
4-6, kick breast free by 25's with boards @ :55 or 1:00 (gets :05 faster by round as well); middle round on back, focus on UDK
Repeat three times, no rest between 1st & 2nd set; check HR after 2nd set, then everybody start the third set together.
Check HR again after 3rd set.

6 x 75 @ 1:20, drill/swim/drill by 25's in primary stroke NO FREE, build the swim (2nd 25)
1:00 rest, get fins

With fins:
18 x 75 @ 1:40, descend 1-3's to all out FAST (1-3 primary stroke; 4-6 free br 3 or 4/2; 7-9 kick on back)

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. Please remind your parents about COFFEE ON TUESDAY NIGHT WHILE YOU'RE AT DRYLANDS. Have a great day!

Saturday Morning, NOvember 11, 2017- Happy Veterean's Day!

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

3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick choice in primary stroke NO FREE (4 UDK's on the kick)
3 x 100 @ 1:45- 25 swim (build to FAST turn)/25 drill- all in primary stroke, then 50 kick with boards- also primary stroke; descend the 50 kick with boards 1-3, FAST on #3
6 x 75 as follows:
odds- swim 50 free br 3, 25 primary stroke (NO FREE) @ 1:10;
evens- 50 swim in primary stroke (NO FREE), 25 kick on back @ 1:20, desc 1-3 to FAST
1:00 rest after each round, check HR after.
After 3rd set, take 1:00 rest (check HR), then continue right into...
1 x 600 as follows-
odd 100's- 75 swim IM order by 25's, last 25 swim (build) primary stroke NO FREE, from a DIVE
evens 100's- 75 kick on back choice, desc the 3 x 25 to FAST, focusing on the 4 UDK's off each wall, then last 25 is swim primary stroke from a dive, FAST
1:00 rest, check HR

8 sets of:
2 x 100 swim 50 free br 3, 50 4th best stroke NO FREE @ 1:30 (or @ 1:40); except, 2nd 100 is swim IM on same interval- last 25 is kick free on back (4 UDK's)
1 x 50 kick FAST for time with boards @ 1:10- get time and add up for 400 total; the kick is choice, but all 8 x 50 should be the same kick
No rest between sets, check HR after each set.

MYSTERY SET- get ready

If there is time...
With fins, 24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 are free, even sets of 4 are NO FREE)

100 easy drill before you get out. Do an excellent job with drylands today, and offer to help your parents around the house. Have a great day!

Thursday, November 9, 2017- Combined Jr. Gold @ CM

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

4 x 25 choice freestyle drill @ :35
1 x 100 kick on back- get time, focus on 4 UDK's, @ 1:50
4 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #1, @ 1:40
4 x 25 choice drill in 4th best stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #2, @ 1:30
:30 rest, check HR & get boards
3 x 100 kick with boards @ 2:30, desc 1-3 to all out smoking FAST for time
1:00 rest, check HR

6 rounds of:
4 x 25 kick FAST @ :45- forward ss at midpool, all in primary stroke, 2 at a time
1 x 100 swim freestyle br 3 @ 1:15 (or @ 1:20, or @ 1:25)
2 x 50 swim in primary stroke @ :50, desc 1-2 to 200 GP (Lane 1& breaststrokers go @ :55)
1 x 50 kick FAST for time on back, focus on 4 UDK's off each wall.
:30 rest between each set, check HR

If there is time until 6:00 p.m., 
2 x 100 swim free with shnorkel @ 1:30, desc 1-2 to what you can
:10 extra rest
1 x 100 swim at free pace* @ 1:40 (go 2 x 100 swim at free pace in even rounds)
No rest between sets, check HR after free pace
*same pace for every round, you pick the pace (mile, 1000 or 500)

100 easy drill before you get out. Do an excellent job with your HW tonight and remind your parents about coffee next Tuesday at Harris Teeter's (while you're at drylands), from 7-8 p.m. Have a great day!

Thursday, November 9, 2017- AM Jr. Gold @ CM

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

4 x 25 choice freestyle drill @ :35
1 x 100 kick on back- get time, focus on 4 UDK's, @ 1:45
4 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #1, @ 1:35
4 x 25 choice drill in 4th best stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #2, @ 1:25
:30 rest, check HR & get boards
3 x 100 kick with boards @ 2:00, desc 1-3 to all out smoking FAST for time
1:00 rest, check HR

6 rounds of:
4 x 25 kick FAST @ :45- forward ss at midpool, all in primary stroke, 2 at a time
1 x 100 swim freestyle br 3 @ 1:10
2 x 50 swim in primary stroke @ :50, desc 1-2 to 200 GP
1 x 50 kick FAST for time on back, focus on 4 UDK's off each wall.
:30 rest between each set, check HR

Until 7:15 a.m., 
2 x 100 swim free with shnorkel @ 1:25, desc 1-2 to what you can
:10 extra rest
1 x 100 swim at free pace* @ 1:40 (go 2 x 100 swim at free pace in even rounds)
No rest between sets, check HR after free pace
*same pace for every round

100 easy drill before you get out. Do an excellent job in school today and remind your parents about coffee next Tuesday at Harris Teeter's (while you're at drylands), from 7-8 p.m. Have a great day!

Wednesday Afternoon, November 8, 2017- PM Jr. Gold @ CM

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

4 x 50 catchup freestyle drill- big juicy kick, roll hips evenly, all @ 1:00
4 x 50 2 kicks 1 pull breast drill- squeeze toes together @, the end of each kick, glide FLAT @ 1:00
4 x 75 @ 1:20- 25 breast pull with free kick (quick turnover here), 50 fist free drill br 3
6 x 75 @ 1:15-
odds- 25 breast swim, 50 swim/kick free by 25's
evens- 50 swim breaststroke (with flip turns!), 25 swim free br 5
1:00 rest, check HR

10 x 250 as follows:
odds- always swim (neg split each 50)/kick on back (focus on 4 UDK's) by 50's (odd 50's swim, even 50's kick on back) @ 5:00- you can mix up the strokes on these, but only 1 & 5 can be free!
even 250's:
#2- 5 x 50 kick FAST @ 1:10, go primary stroke/breaststroke by 25's
#4- all dolphin kick @ 1:05, 2nd 25 always FAST
#6- all free @ 1:00, 1st 25 is build, 2nd 25 all FAST
#8- choice, make interval @ :50 (or @ :55 for Lane 1)
#10- your choice, but all the same kick, all FAST, @ :10 rest
Take :30 rest after each even 250, then start the next 250 together.

Until 6:00 p.m., finish up with...
2 x 75 swim free with shnorkels and choice equipment @ 1:10, desc 1-2 to what you can, #2 should be juicy!
2 x 25 kick all out FAST with shnorkels & kickboards @ :45

100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents about coffee next Tuesday (11/14). Have a great day!

Wednesday Morning, November 8, 2017- Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 50 drill, 25 swim
1:00 rest

3 sets of:
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again

LONG SWIM-
5 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 300 IM (75's of each stroke); 5th time through go 200 IM
1:00 rest, check HR

Until 7:05 a.m.,
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style"- tempo on the back & big kick on the breast) @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.

Until 7:15 a.m.,
50's pull free with shnorkel @ :55- steady head position & rotate hips evenly

100 easy drill before you get out. Do an excellent job in school today and remind your parents about coffee next Tuesday Night (11/14). Have a great day!

Tuesday Afternoon, November 7, 2017- PM Jr. Gold- IL & CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 50 drill, 25 swim
1:00 rest

 2 sets of:(IL, go 3 times through)
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again

LONG SWIM- (IL, skip this and go to "3 sets of," but go "4 sets of")
 4 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 200 IM
1:00 rest, check HR

3 sets of: (IL, go 4 sets of)
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style"- tempo on the back & big kick on the breast) @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.

Until 6:00 p.m.:
50's pull free with shnorkel @ :55- steady head position & rotate hips evenly

100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Be sure to remind your parents about coffee next Tuesday during drylands. Have a great day!

Tuesday Morning, November 7, 2017- SCY @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 50 drill, 25 swim
1:00 rest

3 sets of:
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again

LONG SWIM-
5 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 300 IM (75's), 5th time through go 200 IM.
1:00 rest, check HR

Until 7:05...
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style") @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.

At 7:05, check HR, then finish with...
12 x 50 pull free with shnorkel @ :50- steady head position & rotate hips evenly

At 7:15 a.m., go 100 easy drill before you get out. Do an excellent job in school today, and with drylands. Be sure to remind your parents about coffee NEXT TUESDAY at Harris Teeter (to discuss the March Meets). Have a great day!

Monday, November 6, 2017- PM Jr. Gold @ CM

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

4 x 125 @ :10 rest- 50 ra2 la2 free drill with overkick, then 75 drill/drill/kick in 4th best stroke

Everybody together, 4 sets of:
6 x 25 kick with boards @ :45- 2 at a time, forward ss at midpool; kick is different by round
4 x 50 kick @ :55- alternate boards/back (odd 50's) and then back/boards (even 50's)
1 x 200 @ 3:45-
odd rounds kick on back, except 3rd 50 is swim FAST in 4th best stroke;
even rounds swim 4th best stroke, except 3rd 50 is kick FAST with boards
No rest between sets.

After 4th set, check HR & 1:00 rest, then:
Until you miss the interval-
4 x 50 swim/kick in 4th best stroke @ 1:00- gets :05 faster by round until you can't make it
1 x 50 swim FAST in 4th best stroke @ 1:00
No rest between sets, but check HR after each 50.

Until 6:00 p.m., finish up with:
300's free with shnorkel & choice equipment @ :20 rest, descend as you go, different equipment for each 300, but shnorkel for all of them.

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