Monday, May 29, 2017- SCY for anybody needing a workout

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

With fins,
6 x 75 @ 120- 50 2 dolphin kicks 1 pull breast drill, 25 kick on back with arms toward ceiling
3 x 50 @ 1:00 breast pull with free kick- get flat at the end of each stroke, keep hands & elbows in front of your body
8 x 25 @ :35 (odds) & :15 (evens)- odds are choice drill, evens are choice kick, UDK to halfway, then hustle to make the interval!
:30 rest, check HR & take off fins; then...

1 x 400- all breaststroke: 75 drill/swim/drill by 25's- then last 25 is swim breast build FROM A DIVE
1:00 rest, check HR again

Descend the 300's:
1 x 300 swim free with shnorkel, get time, @ 5:00
6 x 25 kick FAST with  boards @ :40- odds are choice, evens are breaststroke
1 x 100 kick FAST on back @ 1:30
1 x 300 swim free with shnorkel, faster than #1, @ 5:00
6 x 25 kick FAST with boards @ :35- odds are choice, evens are dolphin kick
1 x 100 kick FAST on back @ 1:30
1 x 300 swim free with shnorkel @  5:00, faster than #2
6 x 25 kick FAST - with boards @ :30, odds are dolphin kick, evens are breaststroke kick
1 x 100 kick FAST on back @ 1:30
1 x 300 swim free with shnorkel- faster than #3 @ 5:00
6 x 25 kick FAST with boards @ :25- odds are free, evens are choice NO FREE
1 x 100 kick FAST for time on back @ 1:30
1 x 300 swim free FAST for time with shnorkel- fastest of the day! 

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

Sunday, May 28, 2017- SCY for anybody needing a workout

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

4 x 75 @ 1:15- 50 catchup free drill, 25 choice drill in primary stroke, NO FREE
6 x 25 @ :35- sit & spin back drill (go halfway with drill, then swim the 2nd half with the same tempo from the drill)
4 x 75 @ 1:15- 25 kick build to FAST (4 UDK), then 50 drill- 2 kicks 1 pull breaststroke)
9 x 100 in sets of 3
1&2, 50 swim back. 50 swim breast desc 1-2 @ 1:40
#3- all kick on back (4 UDK's off each wall), get time & desc 1-3 @ 1:50
1:00 rest, check HR

9 x 400 as follows:
1-3, 75 swim free/25 kick on back, then 50 swim free/50 kick, then 25 swim free/75 kick, then last 100 swim IM- all @ 6:00
4-6, first three 100's are swim/kick on back by 50's (desc 100's 1-3), then last 100 kick with boards FAST, @ 6:00
7-9, swim free with shnorkel- except last 100 of each 400 is kick IM with boards, desc 1-3 to something juicy @ 6:00
Check HR

100 easy drill before you get out. Enjoy your time off this weekend and get excited to train outdoors next week. Have a great day!

Thursday, May 25, 2017- PM Junior Gold @ CM

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

4 x 50 swim free/fist free by 25's @ 1:00
4 x 50 choice drill in 4th best stroke @ 1:00, NO FREE
4 x 100 @ 1:45- 25 swim (4th best stroke), 50 kick neg split (4 UDK's), 25 swim build (4th best stroke)
6 x 50 swim 4th best/free by 25's @ :55, desc 1-6
1:00 rest, check HR

6 x 100 @ 1:30-odds swim neg split br 3, evens swim at mile pace br 3
1 x 350 swim free with shnorkel- 200 cruise, desc last 3 x 50's to something juicy
6 x 100 swim @ 1:40- odds neg split choice, evens at 1000 pace br 3
1 x 250 swim free with shnorkel- 100 cruise, 150 strong
6 x 100 @ 1:50- odds cruise/strong by 50's NO FREE, evens swim at 500 pace br 3
1 x 150 swim free FAST for time with shnorkels
1:00 rest, check HR

If there is time, finish up with...
6 x 50 kick @ :55*- odds with boards, evens on back (4 UDK's)
1 x 100 kick FAST for time @ 2:00
*gets :05 faster by round

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

Thursday Morning, May 25, 2017- SCY @ CM

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

4 x 50 swim free/fist free by 25's @ 1:00
6 x 50 choice drill in 4th best stroke @ 1:00, NO FREE
4 x 100 @ 1:45- 25 swim (4th best stroke), 50 kick neg split (4 UDK's), 25 swim build (4th best stroke)
6 x 50 swim 4th best/free by 25's @ :50, desc 1-6
1 x 300- drill/swim by 25's- the swim is from a dive, build to FAST
1:00 rest, check HR

8 x 100 @ 1:20-odds swim neg split br 3, evens swim at mile pace br 3
1 x 350 swim free with shnorkel- 200 cruise, desc last 3 x 50's to something juicy
8 x 100 swim @ 1:30- odds neg split choice, evens at 1000 pace br 3
1 x 250 swim free with shnorkel- 100 cruise, 150 strong
8 x 100 @ 1:40- odds cruise/strong by 50's NO FREE, evens swim at 500 pace br 3
1 x 150 swim free FAST for time with shnorkels
1:00 rest, check HR

Until 7:15 a.m., finish up with...
6 x 50 kick @ :55*- odds with boards, evens on back (4 UDK's)
1 x 100 kick FAST for time @ 2:00
*gets :05 faster by round

100 easy drill before you get out. Do an excellent job in school today and get excited for long course training. Have a great day!

Wednesday, May 24, 2017- PM Junior Gold @ CM

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

6 x 100 @ 1:45- 50 drill, 50 kick, except #3  is all kick, desc 1-3; go 1-3 free, 4-6 primary NO FREE
12 x 75 in sets of 6
2- kick; 2 swim IM; 2 swim free br 3
1st 6 @ 1:20 kick/1:10 swim IM/1:00 swim free
2nd set of 6 @ 1:15/1:05/:55
1:00 rest, check HR

LONG SWIM-
4 times through:
300- 75 swim back, 50 swim breast, 25 swim free br 5 (desc 1-2)
200- swim/kick on back fly by 25's
Check HR after 4th time through

If there is time, finish up with...
50's kick: odds @ back @ :50; evens choice kick with boards @ :40

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

Wednesday Morning, May 24, 2017- Sr. Silver/Jr. Gold @ Ida Lee

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

9 x 100 @ 1:45- 50 drill, 50 kick, except #3  is all kick, desc 1-3; go free, primary NO FREE, choice by sets of 3
18 x 75 in sets of 6
2- kick; 2 swim IM; 2 swim free br 3
1st 3 @ 1:20/1:10/1:00, desc by :05 from there
1:00 rest, check HR

LONG SWIM-
4 times through:
300- 75 swim back, 50 swim breast, 25 swim free br 5 (desc 1-2)
200- swim/kick on back fly by 25's
Check HR after 4th time through

MYSTERY SET

100 easy drill before you get out. Do an excellent job at school today & get excited for long course training. Have a great day!

Tuesday, May 23, 2017- PM Junior Gold @ CM

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

12 x 75 in sets of 3:
1-2, 50 catchup free, 25 fly kick on side @ 1:20
#3- all kick, desc the 3 x 25 & get time, @ 1:20
4-5, 2 kicks 1 pull breaststroke, 25 breast kick on back, @ 1:20
#6- kick on back, get time, desc from #3;
7-9, 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill @ 1:15
10-11, 50 swim back, 25 swim breast @ 1:10 (tempo & legs)
#12- kick on back, fastest of the set
Check HR, put fins on

With fins:
16 x 25 as follows:
1-3, breast pull with free kick @ :35- feel water on hands & forearms, keep stroke in front of you
#4- kick FAST on back @ :15, UDK to halfway
1:00 rest, take fins off, then...
16 x 50 as follows:
1-3, swim back/breast by 25's @ :50 (@ :45 in last set; desc 1-3 if possible);
#4- swim free br 3 @ :35
:30 rest after each round of 4, check HR

Until 6:00 p.m.m., finish up with (descend the 200's):
3 x 50 kick with boards @ :50, 2nd 25 is always breaststroke kick; desc 1-3
1 x 100 kick on back @ 1:30
Get shnorkels on quickly...
1 x 200 swim free with shnorkel, get time & descend 1-3
:30 rest between sets, check HR

100 easy drill before you get out. Do an excellent job with your HW- and with drylands tonight. Get excited for long course training, NEXT WEEK. Have a great day!

Tuesday, May 23, 2017- AM @ CM

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

12 x 75 in sets of 3:
1-2, 50 catchup free, 25 fly kick on side @ 1:20
#3- all kick, desc the 3 x 25 & get time, @ 1:20
4-5, 2 kicks 1 pull breaststroke, 25 breast kick on back, @ 1:20
#6- kick on back, get time, desc from #3;
7-9, 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill @ 1:15
10-11, 50 swim back, 25 swim breast @ 1:10 (tempo & legs)
#12- kick on back, fastest of the set
Check HR, put fins on

With fins:
16 x 25 as follows:
1-3, breast pull with free kick @ :35- feel water on hands & forearms, keep stroke in front of you
#4- kick FAST on back @ :15, UDK to halfway
1:00 rest, take fins off

LONG SWIM-
4 times through:
300- 75 swim back, 50 swim breast, 25 swim free br 5 (desc 1-2)
200- swim/kick on back fly by 25's
Check HR after 4th time through

Until 7:15 a.m., descend the 300's:
2 sets of:
3 x 50 kick with boards @ :50, 2nd 25 is always breaststroke kick; desc 1-3
1 x 100 kick on back @ 1:30
After 2nd time through...
1 x 300 swim free with shnorkel, get time & descend 1-3
:30 rest between sets, check HR

100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited for long course training, NEXT WEEK. Have a great day!

Monday, May 22, 2017-PM Junior Gold @ CM

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

4 x 75 @ 1:20- 25 swim free (count stroke), 25 fist free drill (count strokes again), 25 breast kick on back
4 x 50 @ 1:00- 25 ra2 la2 free, 25 choice drill in primary stroke NO FREE
6 x 100 @ 1:45- 50 kick on back focus on 4 UDK's off each wall, 25 drill in primary stroke, 25 swim build to FAST in primary stroke
1 x 300- 25 kick choice on back build, 50 drill in 4ht best stroke NO FREE, 25 swim from a dive in 4th best stroke build to FAST
1:00 rest, check HR

3 sets of:
1 x 150 swim- 100 free, 50 in primary stroke NO FREE easy/FAST by 25's @ 2:30
1 x 150- 100 swim free, :10 rest, 50 swim FAST, all @ 2:45
1 x 150- 50 swim free, :10 rest, 2 x 50 swim FAST @ :10 rest
100 easy drill (same stroke as the 50's swim FAST above) @ 2:00
3 x 50 swim FAST @ :10 rest, all @ 3:30
Check HR after each set
1st set, 50's swim FAST are primary stroke NO FREE
2nd set, 50's swim FAST are free
3rd set, 50's swim FAST are choice, but all one stroke

If there is time, finish up with...
50's swim free with shnorkel, 2 @ :55, 1 @ :40

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

Sunday, May 21, 2017- Jr. Gold @ Ida Lee

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


All @ :10 rest...
1 x 100 catchup free drill- steady head, firm kick, long stroke
1 x 200 drill/swim by 25's in primary stroke, except last 25 is kick on back choice, focus on 4 UDK's off each wall
1 x 300- 50 2 kicks 1 pull breast drill- head down & flat at the end of each stroke, point toes at the end of each kick; 50 swim/kick on back breast by 25's (Lane 1 can go 200)
1 x 200- 50 swim free br 3, 100 drill/swim by 25's in 4th best stroke NO FREE, last 50 kick choice easy/FAST by 25's with boards
1 x 100 swim/kick by 25's in primary stroke NO FREE, 2nd 50 faster than the 1st
Check HR, then 1:00 rest


3 sets of:
2 x 100 swim IM, last 25 kick on back  desc 1-2 @ 1:30; Lane 1 go 2 x 75 swim IM, fly/back/breast by 25's, also @ 1:30
6 x 25 kick on back as follows:
1-2 kick choice @ :35 desc 1-2
3-4 all FAST free with boards @ :25
5-6 choice kick on back @ :35- FAST UDK past the flags, then choice kick FAST to the end
1 x 150 swim FAST free br 3/5/3 by 50's (Lane 1 go 1 x 100 swim free FAST br 3, except 3rd 25 is br 5), get time & check HR
1:00 rest between sets


With fins, until 7:30 p.m.,
50's swim desc 1-3's to all out FAST @ 1:00 (odd rounds of 3 free, even rounds of 3 NO FREE)


100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the last week of SCY training. Have a great day!

Sunday Morning, May 21, 2017- Sr. Silver @ Ida Lee

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

6 x 200 as follows:
1-3 @ :20 rest, 100 drill/swim free by 25's, 100 kick on back IM order by 25's; desc 100 kick 1-3, focus on 4 UDK's off each wall
4-6, @ 3:30- 50 swim free neg split, 100 drill/swim by 25's in primary stroke NO FREE, 50 kick with boards easy/FAST by 25's
1:00 rest, check HR


Everybody together, 3* sets of:
1 x 150 swim free br 3 @ 2:10- strong neg split
3 x 50 swim/kick by 25's in primary stroke, NO FREE @ :55, desc 1-3
*in 2nd set, go 50's swim/kick @ :50, make the interval;
in 3rd set, go 50's swim/kick @ 1:00, desc to all out FAST
No rest between sets, check HR after 3rd set, then get right into...
1 x 200 drill/skulling by 25's
1:00 rest, check HR again.


Everybody together, 8 sets of:
4 x 50 swim FAST @ 1:10- target 1st 50 split of 100 Goal Time in SCY
1 x 50 drill @ 1:00
Go odd rounds primary stroke NO FREE, even rounds are free


If there is time...
1 x 600 pull free with shnorkel, desc the 200's 1-3 to what you can.


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

Saturday Morning, May 20, 2017- AM @ CM

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


9 x 100 @ 1:40 as follows (Lane 1 @ 1:45, 1:50 if needed):
1&2- 25 catchup free, 75 drill/drill/kick by 25's in primary stroke, NO FREE
#3- 75 kick (middle 25 NO FREE), focus on 4 UDK off each wall, last 25 swim in primary stroke NO FREE (build)
2 x 250 @ :10 rest-
25 kick free head out, 100 swim IM (2x), desc 1-2
Check HR after 2nd 250, then regroup;
Everybody together:
24 x 25 in sets of 6 as follows:
1-2, fly pull with free kick drill @ :35- get head down before hands come around;
#3- swim fly build to FAST @ :25
4-5, kick choice desc 1-2 @ :35, 2nd 25 is kick with boards; 4 UDK on 1st 25
#6- kick all out FAST @ :25 with boards
No rest between sets of 6; check HR after #24, then...
3 x 300 swim free with shnorkel @ :10 rest descend 1-3 to what you can, #3 should be juicy! Lane 1 go 3 x 250 @ :10 rest
1:00 rest, check HR


8 x 50 drill/swim by 25's @ 1:00 in 4th best stroke, NO FREE- good turns, build the swim on the even 50's
1:00 rest


TEST SET:
3 x 350 swim IM desc 1-3 @ 5:30 (75 of each stroke, 50 kick FAST free with boards); #3 from a dive
Make sure you get your time and HR after #3


Until 10 a.m., finish up with...
50's kick as follows-
odds kick on back @ 1:00, focus on 4 UDK off each wall & neg split
evens kick with boards @ :45, do what you have to to make the interval




100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. We had a good first night of the meet, hopefully more of you can be up here with us next year. Have a great day!

Thursday, May 18, 2017- PM Junior Gold @ CM

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

3 x 125 @ 2:10- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 50 kick neg split on back (4 UDK's)
3 x 75 drill/swim/drill by 25's in primary stroke, NO FREE @ 1:15
6 x 100 @ 1:40- 25 swim free (build), 50 swim in primary stroke (neg split), 25 kick on back (4 UDK's), desc 1-3 & 4-6
1:00 rest

24 x 50 kick in sets of 4:
1-3 kick on back (4 UDK's) @ 1:00, desc 1-3 to FAST;
#4- kick with boards: odd rounds FAST @ :45, even rounds BROKEN, 2 x 25 @ :10 rest (1:30)
1:00 rest, check HR

Anybody racing this weekend in Cleveland, get fins and go to one lane for 24 x 25's @ :40- the usual


Anybody NOT racing this weekend:
4  x 100 swim at mile pace @ 1:30
100 drill/choice by 25's
4 x 100 swim at 100 pace @ 1:40
100 drill/choice by 25's
4 x 100 swim at 500 pace @ 1:50
If there is time...
3 x 150 swim free with shnorkel desc 1-3 to all out FAST @ 2:40
1:00 rest, 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!

Thursday, May 18, 2017- AM @ CM

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

3 x 125 @ 2:10- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 50 kick neg split on back (4 UDK's)
3 x 75 drill/swim/drill by 25's in primary stroke, NO FREE @ 1:15
6 x 100 @ 1:40- 25 swim free (build), 50 swim in primary stroke (neg split), 25 kick on back (4 UDK's), desc 1-3 & 4-6
1:00 rest

32 x 50 kick in sets of 4:
1-3 kick on back (4 UDK's) @ :55, desc 1-3 to FAST;
#4- kick with boards: odd rounds FAST @ :40, even rounds BROKEN, 2 x 25 @ :10 rest (1:30)
1:00 rest, check HR

6 x 100 swim at mile pace @ 1:30
1 x 350 swim with shnorkel- 200 cruise, desc last 3 x 50's to something juicy
:30 rest
6 x 100 swim at 100 pace @ 1:40
2 x 250 swim with shnorkel- 150 cruise, 100 strong, @ 3:30
6 x 100 swim at 500 pace @ 1:50
3 x 150 swim free with shnorkel desc 1-3 to all out FAST @ 2:40
1:00 rest, 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!

Wednesday, May 17, 2017- PM Junior Gold @ CM

1 x 600- 300 swim freestyle, 200reverse IM drill, 100 kick on back- 4 UDK's off each wall
1:00 rest

2 sets of, all @ :10 rest...
 2 x 100- 50 choice free drill, 50 choice drill NO FREE
 6 x 25- odds- skulling (bend elbows, feel water on hands & forearms), evens- drill in primary stroke
 1 x 100 kick on back- 4 UDK's off each wall; build even 25's
Check HR after each set.

LONG SWIM:
 6 times through-
 100 IM swim- 25 fly, 50 back, 25 breast
 50 kick FAST free with boards
 150 swim free br 3, desc the 3 x 50's 1-3 to something juicy
Desc the 300's 1-3 to 90-95% effort
Check HR

With shnorkels, until 6:00 p.m. finish up with:
2 x 75 swim free desc 1-2 @ 1:15- take shnorkels off after #2
3 x 50 swim back/breast by 50's @ :55 descend (tempo on back, legs on breaststroke); even rounds @ :45
Quickly put on shnorkels for next round!

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

Wednesday Morning, May 17, 2017- Sr. Silver/Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 200reverse IM drill, 100 kick on back- 4 UDK's off each wall
1:00 rest

2 sets of, all @ :10 rest...
 2 x 100- 50 choice free drill, 50 choice drill NO FREE
 6 x 25- odds- skulling (bend elbows, feel water on hands & forearms), evens- drill in primary stroke
 1 x 100 kick on back- 4 UDK's off each wall; build even 25's
Check HR after each set.

25's from a dive in sets of 3:
1- swim smooth
2- feel speed of the start, try to hold that with kick, then build
3- all out FAST swim

LONG SWIM:
 6 times through-
 100 IM swim- 25 fly, 50 back, 25 breast
 50 kick FAST free with boards
 150 swim free br 3, desc the 3 x 50's 1-3 to something juicy
Desc the 300's 1-3 to 90-95% effort
Check HR

With shnorkels, until 7:15 a.m. finish up with:
2 x 75 swim free desc 1-2 @ 1:10
3 x 50 swim back/breast by 50's @ :55 descend (tempo on back, legs on breaststroke); even rounds @ :45
No extra rest between rounds to put shnorkels back on- do that quickly

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

Tuesday, May 16, 2017- PM Junior Gold @ CM

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

6 x 50 choice drill odds free, evens NO FREE @ 1:00
3 sets of:
1 x 125- 25 kick on back (build), focus on 4 UDK's, then 50 fist free br 3, 50 choice drill in primary stroke @ 2:15
3 x 25 @ :35- swim build to FAST (primary stroke in 1st set; 2nd set is free; 3rd set is kick on back
Check HR after 3rd set

16 x 50 as follows  in sets of 4:
1- kick neg split @ :55, with boards
2-3, swim/kick desc 1-2 @ :50 (odd rounds free, even rounds primary stroke)
4- swim free/NO FREE by 25's @ :40
No rest between sets of 4, check HR after #16


Descend the 300's 1-3...
1 x 300 swim free with shnorkels (Lane 1 go 250) @ 5:00- get time
4 x 100 swim free at mile pace @ 1:40
1 x 300 swim free with shnorkel @ 5:00 descend from 1st 300 (Lane 1, go 250)
4 x 100 swim free @ 500 pace @ 1:50
1 x 300 swim free with shnorkel, fastest of the day! (Lane 1 go full 300)
Check HR

With boards until 6:00 p.m., finish up with...
1 x 25 kick choice with boards @ :45, 1/2 FAST 1/2 easy
1 x 25 kick choice with boards @ :35 build
1 x 25 kick choice with boards @ :25, hustle to make the interval
(Every other round, add 1 x 25 to the 25's @ :25)

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

Tuesday, May 16, 2017- AM @ CM

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

6 x 50 choice drill odds free, evens NO FREE @ 1:00
3 sets of:
1 x 125- 25 kick on back (build), focus on 4 UDK's, then 50 fist free br 3, 50 choice drill in primary stroke @ 2:15
3 x 25 @ :35- swim build to FAST (primary stroke in 1st set; 2nd set is free; 3rd set is kick on back
Check HR after 3rd set

16 x 50 as follows  in sets of 4:
1- kick neg split @ :55, with boards
2-3, swim/kick desc 1-2 @ :45 (odd rounds free, even rounds primary stroke)
4- swim free/NO FREE by 25's @ :35
No rest between sets of 4, check HR after #16

1 x 350 swim free with shnorkels- 200 cruise, 150 desc 3 x 50 (Lane 1 go 300) @ 5:00
6 x 100 swim free at mile pace @ 1:40
2 x 250 swim free with shnorkel @ 3:30 descend 1-2 to what you can (150 cruise, 100 strong)
6 x 100 swim free @ 500 pace @ 1:50
3 x 150 swim free with shnorkel desc 1-3 to all out FAST @ 2:40
Check HR

Instead of the above pace set, instead went the following LONG SWIM:
 6 times through-
 100 IM swim- 25 fly, 50 back, 25 breast
 50 kick FAST free with boards
 150 swim free br 3, desc the 3 x 50's 1-3 to something juicy

With boards, finish up with...
1 x 25 kick choice with boards @ :45, 1/2 FAST 1/2 easy
1 x 25 kick choice with boards @ :35 build
1 x 25 kick choice with boards @ :25, hustle to make the interval
After 2 rounds, go 1 x 50 kick FAST on back, focus on 4 UDK's off each wall
(Every other round, add 1 x 25 to the 25's @ :25)

100 easy drill before you get out. Do an excellent job in school today- and with drylands. DON'T FORGET THE SIGNED WAIVER FORM IF YOU'RE GOING TO THE CLEVELAND MEET. Have a great day!

Monday, May 15, 2017- PM Junior Gold @ CM

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

2 sets of:
4 x 75 @ 1:20- 25 choice kick on back (4 UDK's), 50 catchup free drill (fist free br 3 in 2nd set)
4 x 50 @ 1:00- 25 drill/25 swim in primary stroke, NO FREE
4 x 1/2 pool sprints in primary stroke @ :30 (go 25's @ :35 swim build, FAD, in 2nd set)
No rest between sets, check HR after 2nd set

3 sets of:
1 x 200 swim neg split free br 3 (br 5 on 3rd 50) @ 2:50
1 x 200 swim free br 3, except 3rd 50 is swim in primary stroke @ 3:00
1 x 200 swim free br 3, except 3rd 50 is kick on back (4 UDK's off wall) @ 3:10
4 x 50 swim in primary stroke desc 1-3/4 @ 1:00 (swim IM order in 2nd set @ :45)
Check HR after each set.


Until 6:00 p.m., finish up with...
4 x out & backs kick @ :40 (different kicks by round) w/boards, backwards somersault @ midpool
BROKEN 100 kick: 25/50/25, all @ :10 rest
Check HR after each round.

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

Monday Morning, May 15, 2017- Sr. Silver/Jr.Gold @ Ida Lee

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

2 sets of:
4 x 75 @ 1:20- 25 choice kick on back (4 UDK's), 50 catchup free drill (fist free br 3 in 2nd set)
4 x 50 @ 1:00- 25 drill/25 swim in primary stroke, NO FREE
4 x 1/2 pool sprints in primary stroke @ :30 (go 25's @ :35 build, FAD, in 2nd set)
No rest between sets, check HR after 2nd set

3 sets of:
1 x 200 swim neg split free br 3 (br 5 on 3rd 50) @ 2:50
1 x 200 swim free br 3, except 3rd 50 is swim in primary stroke @ 3:00
1 x 200 swim free br 3, except 3rd 50 is kick on back (4 UDK's off wall) @ 3:10
4 x 50 swim in primary stroke desc 1-3/4 @ 1:00 (swim IM order in 2nd set @ :45)
Check HR after each set.


Until 7:15 a.m., finish up with...
4 x out & backs kick @ :40 (different by round; go 4 x 25's @ :40/:25 every third set) w/boards
BROKEN 100 kick: different by round
Check HR after each round.

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

Sunday, May 14, 2017- Jr. Gold @ Ida Lee (Happy Mother's Day!)

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

4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:20- 25 fly kick on side, 50 2 kicks 1 pull breast drill
6 x 50 @ 1:00- 25 breast pull with free kick, 25 swim breast (build)
8 x 25 kick-
odds- 1/2 breast, 1/2 dolph kick on :35
evens- 1/2 breast 1/2 choice @ :25- make the interval!
1:00 rest, check HR

15 x 50 @ :50 as follows:
1-2, swim breast/free desc 1-2
#3- swim/kick breaststroke
1:00 rest, check HR

3 sets of:
4 x "out & backs" kick with boards @ :40
1 x 75 kick FAST @ back IM, :10 rest, last 25 swim in primary stroke FAD, FAST
4 x "out & backs"  swim/kick @ :40
1 x 100  BROKEN kick with boards- 75 FAST IM, :10 rest, last 25 choice kick
1:00 rest between sets, check HR

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. Be good to your mum tonight! Have a great day!

Sunday Morning, May 14, 2017- Sr. Silver @ Ida Lee

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

2 sets of:
6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill in primary stroke
2 x 75 @ 1:20- 25 kick free head out, 50 swim neg split NO FREE (same stroke done on 1st 6 x 75)
1 x 150 kick, descend the 3 x 50's 1-3 to what you can; 1st round on your back, focus on UDK, 2nd round with boards
1:00 rest between sets, check HR

1 x 400 as follows:
75 drill/swim/drill by 25's in 4th best stroke NO FREE; last 25 of each 100 is kick FROM A DIVE build to FAST (get out & dive in, roll onto your back & kick, building your speed to the end)
1:00 rest

All kick should be FAST...
16 x 100 in sets of 4 as follows:
1- 25 kick with boards, 75 swim IM (back/breast/free by 25's) @ 1:45
2- 25 swim fly, 50 kick choice with boards, 25 swim choice @ 1:45
3- 25 swim choice, 75 IM kick with boards by 25's (fly/free/breast kick by 25's) @ 2:00
4- kick on back FAST, 2 x 50 @ :10 rest, all @ 3:00
Check HR after every 4th 100.

With fins, until 8:30 a.m., finish up with...
4 x 25 @ :40, 15y swim FAST (odds) or swim build to FAST (evens), all one stroke
1 x 50 swim FAST for time @ 1:00
Change strokes after each time through the set.

100 easy drill before you get out. Be good to your mum today, make her breakfast, clean up around the house- make her day better, like she does for you EVERY DAY. Have a great day!

Saturday Morning, May 13, 2017- Jr. Gold @ CM

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

With fins:
12 x 75 as follows:
1-3, 50 2 dolph kicks 1 pull breast drill with flip turns, last 25 kick free on back with arms towards ceiling, desc 1-3 to FAST
#4- all kick FAST on back @ 1:00- focus on 4 FAST UDK's off each wall
Check HR after #12, take fins off

With boards where noted:
6 x 50 @ :55 swim/kick by 25's breaststroke , descend 1-3's
3 x 100 kick, 50 on back 50 with boards @ 1:45, desc 1-3 to what you can
6 x 50 @ :50, odds kick with boards, evens swim/kick by 25's choice
:30 rest, check HR, then...
4 x 100 kick   IM order by 25's on back, desc 1-4 @ 1:45
1:00 rest, check HR again

TEST SET: 400 kick free with boards FAST for time
1:00 rest

Until 10 a.m., with shnorkels, finish up with:
2 x 75 swim free @ 1:10 desc 1-2 to something juicy
1 x 50 kick FAST with boards (and shnorkel!) @ 1:10

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

Thursday, May 11, 2017- PM Junior Gold @ CM

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

1 x 200- choice drill in primary stroke/skulling by 25's
4 x 50 drill (odds) or drill/swim (evens) in primary stroke NO FREE @ 1:00
4 x 200-
odds- 50 swim/25 drill/50 swim/25 drill/50 swim @ 3:15- descend the 50's swim (1 free, 3 is primary stroke, 5 is choice)
evens- #2 kick on back neg split @ 3:45; #4 is kick  with boards: 4 x 50 @ :10 rest, desc the 50's 1-4
1:00 rest check HR

2 sets of:
3 x 100 swim free @ 1:20 br 3 (Lane 1 @ 1:30); interval gets :05 faster by round
1 x 250 free: 100 swim smooth & strong, 50 drill PERFECT, 100 swim free FAST
4 x 100 swim free at pace @ 1:30 (1000 pace in 1st set, 500 pace in 2nd set @ 1:45)
1 x 150 swim free FAST for time
1:00 rest between sets, check HR

Until 6 p.m., finish up with...
1 x 25 kick with boards @ :45 15/10
1 x 25 kick with boards @ :35 build
1* x 25 kick FAST with boards @ :25
every 2 rounds add 1 x 25
:10 extra rest after every 2 rounds...
1 x 50 kick FAST for time on back @ :45

100 easy drill before you get out. Do an excellent job in school today and get excited for long course training. Have a great day!

Thursday Morning, May 11, 2017- AM 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

1 x 200- choice drill in primary stroke/skulling by 25's
6 x 50 drill (odds) or drill/swim (evens) in primary stroke NO FREE @ 1:00
6 x 200-
odds- 50 swim/25 drill/50 swim/25 drill/50 swim @ 3:00- descend the 50's swim (1 free, 3 is primary stroke, 5 is choice)
evens- kick on back neg split, except #6 is kick  with boards: 4 x 50 @ :10 rest, desc the 50's 1-4
1:00 rest check HR

3 sets of:
3 x 100 swim free @ 1:15 br 3 (Lane 1 @ 1:25); interval gets :05 faster by round
1 x 350 free: 150 swim smooth & strong, 50 drill PERFECT, 150 swim free FAST
6 x 100 swim free at pace @ 1:30 (1000 pace in  2nd set, 500 pace in 3rd set)
1 x 150 swim free FAST for time
1:00 rest between sets, check HR

Finish up with...
1 x 25 kick with boards @ :45 15/10
1 x 25 kick with boards @ :35 build
1* x 25 kick FAST with boards @ :25
every 2 rounds add 1 x 25
:10 extra rest after every 2 rounds...
1 x 50 kick FAST for time on back @ :45

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

Wednesday, May 10, 2017- PM Junior Gold @ CM

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

4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill in primary stroke NO FREE
6 x 25 @ :35- sit & spin backstroke drill
4 x 75 @ 1:20- 25 kick free head out (build), 50 drill/swim (swim is build, FROM A DIVE) in primary stroke
1:00 rest

 LONG SWIM-
4 times through:
200 swim back/breast by 100's- good tempo on back, strong kick on breast
150 swim free neg split- strong 2nd 75, br 5
100 kick breast/free with boards- should be a good effort here, at least 85% each round
Descend your effort from 1-2 & 3-4
Check HR after 4th time through

Until 6 p.m., finish up with...
100's @ 1:40-
odds, swim IM, desc 1-4's
evens- kick 50 free 50 NO FREE, descend 1-4's as well


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

Wednesday Morning, May 10, 2017- Sr. Silver/Jr. Gold @ Ida Lee

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

4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill in primary stroke NO FREE
6 x 25 @ :35- sit & spin backstroke drill
4 x 75 @ 1:20- 25 kick free head out (build), 50 drill/swim (swim is build, FROM A DIVE) in primary stroke
1:00 rest

14 x 200 @ 3:30 as follows:
odds- 50 swim/25 drill/50 swim/25 drill/50 swim- descend the 50's swim to something juicy
evens- some sort of kick, different from round to round
1:00 rest, check HR

LONG SWIM-
4 times through:
200 swim back/breast by 100's- good tempo on back, strong kick on breast
150 swim free neg split- strong 2nd 75, br 5
100 kick breast/free with boards- should be a good effort here, at least 85% each round
Descend your effort from 1-2 & 3-4
Check HR after 4th time through

With shnorkel until 7:15 a.m., finish up with...
2 x 75 swim free @ 1:10 desc 1-2 to something juicy (every third round these are @ 1:00)
1 x 50 kick free with boards (and shnorkels!), FAST @ 1:00


Do an excellent job in school today, get excited for the next LCM meet. Have a great day!

Tuesday Morning, May 9, 2017- Jr. Gold @ CM

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

All @ :10 rest
1 x 350- odd 50's are catchup free drill with BIG FAT kick, even 50's are choice in primary stroke, NO FREE
1 x 250- odd 50's are swim choice DPS, even 50's are kick on back neg split
1 x 150- swim/kick by 25's, build the kick to FAST
1:00 rest, check HR

 Everybody together:
7 x 100 @ 1:50, 50 2 kicks 1 pull breast drill (head flat, hips up, finish kick), 25 choice breast drill, last 25 is breast kick on back- except #'s 3, 5 & 7 are all kick breast/free by 50's, desc 1-3
Put fins on:
 6 x 75 @ 1:20- 50 breaststroke pull with dolphin kick (do flip turns), last 25 is free kick on back with arms towards ceiling, desc 1-2's
1:00 rest, check HR & take fins off.

16 x 50 in sets of 4:
1-3 swim breast @ :55, desc 1-3 to what you can (2nd set @ :50, 3rd set @ :45, last set breast/free by 25's @ :40)
#4- all kick breast with boards, FAST, @ 1:00
1:00 rest after #16, check HR

LONG SWIM-
4 times through:
200 swim back/breast by 100's- good tempo on back, strong kick on breast
150 swim free neg split- strong 2nd 75, br 5
100 kick breast/free with boards- should be a good effort here, at least 85% each round
Descend your effort from 1-2 & 3-4
Check HR after 4th time through

With shnorkel until 7:15 a.m., finish up with...
2 x 75 swim free @ 1:10 desc 1-2 to something juicy (every third round these are @ 1:00)
1 x 50 kick free with boards (and shnorkels!), FAST @ 1:00

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

Monday, May 8, 2017- PM Junior Gold @ CM

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

Congrats on some great races this weekend!

2* sets of:
4 x 50 drill/kick on back by 25's @ 1:00
3 x 50 drill/swim by 25's @ 1:00- same strokes as first 4 x 50's
2 x 50 swim/kick by 25's @ :55, desc 1-2 (same stroke as first 7 x 50's)
1 x 150 kick on back, desc the 3 x 50's to something juicy- focus on 4 UDK off each wall
1:00 rest between sets, check HR
*First set is free, second set is main race stroke NO FREE
After 2nd set, check HR & take 1:00 rest, then everybody together:
1 x 400 as follows:
50 kick on back IM order by 25's, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR again

All @ 1:00 rest,
15 minute swim free or back, focus on 4 UDK's off each turn, good head position & even hip rotation
10 minute pull with buoy & shnorkels- same good head position & full hip rotation; bonus points        for anybody who can get 4 UDK's off each turn
10 minute kick on back- 4 UDK's off each turn.

If there is time:
Work on turns from midpool.

100 easy before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!

Monday Morning, May 8, 2017- Sr. Silver/Jr. Gold at Ida Lee, SCY

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

All @ 1:00 rest...
30 minute swim
20 minute pull- mix up the toys by 300's
100 kick- at least 100 on back before kicking with boards- only 1 x 50 kick at a time with boards.

Quick talk about the meet: questions, thoughts, ideas, queries, suppositions, recommendations, hypothesis', notable notes or complaints?

Work on starts before you go. Do an excellent job in school today, get excited for our nexty long course meet. Have a great day!

Thursday, May 4, 2017- PM CM & Ida Lee Junior Gold, at CM

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

1 x 200- drill/kick by 25's @ 3:30, 100 free, 100 NO FREE
2 x 100 @ 1:40, swim/kick by 50's desc 1-2, can be free
4 x 50 @ 1:00- choice breaststroke drill/choice kick (build) by 25's
2 x 100 @ 1:30 swim/kick by 50's desc 1-2 NO FREE
1 x 200- kick (build, but with FAST UDK)/swim from a dive by 25's, swim should be 90% effort or better
1:00 rest, check HR

8 x 25 drill in primary stroke @ :35
Put on fins...

With fins,
12 x 100 swim* @ 1:40 desc 1-3's to all out FAST; 1-6 are free, 7-12 are primary stroke
Check HR after every 3rd 100; take fins off after #12

Until 6:00 p.m., finish up with...
1 x 50 drill/4 x 50 swim at 200 GP, all  @ 1:05, can change strokes after every 5 x 50

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, May 4, 2017- SCY @ CM

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

1 x 200- drill/kick by 25's @ 3:30, 100 free, 100 NO FREE
2 x 100 @ 1:40, swim/kick by 50's desc 1-2, can be free
4 x 50 @ 1:00- choice breaststroke drill/choice kick (build) by 25's
2 x 100 @ 1:30 swim/kick by 50's desc 1-2 NO FREE
1 x 200- kick (build, but with FAST UDK)/swim from a dive by 25's, swim should be 90% effort or better
1:00 rest, check HR

8 x 25 drill in primary stroke @ :35
Put on fins...

With fins,
12 x 100 swim* @ 1:40 desc 1-3's to all out FAST;1-6 are free, 7-12 are primary stroke
Check HR after every 3rd 100; take fins off after #12

With shnorkels,
1 x 900 swim free desc 1-3 by 300's- 3rd 300 should be juicy!
Check HR

Until 7:15 a.m., finish up with...
50 swim @ 1:00 at 200 GP, every 5th 50 is drill (can change strokes after 5)

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, May 3, 2017- PM Junior Gold @ CM

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

4 x 100 drill/swim by 25's @ 1:45, odds free, evens primary stroke- NO FREE
8 x 25 @ :35- odds kick, evens swim, build each to FAST
2 x 200 @ :10 rest; drill/skulling by 25's on #1; kick/swim from a dive (build) by 25's on #2
1:00 rest, check HR

LONG SWIM-
4 times through:
200 kick- 100 IM on back, 50 FAST in primary stroke with boards, 50 choice on back
100 IM- 25 fly, 50 back, 25 breast
100 swim free br 3/5 by 50's- 50 cruise, 50 FAST
Check HR after 4th time through.

9 x 100 in sets of 3:
1- 25 swim primary stroke (build), 50 swim free br 3, 25 kick on back from a dive FAST
2- swim/kick by 50's in primary stroke
3- all kick, 50 on back (UDK), 50 with boards
1-3 @ 1:55
4-6 @ 1:45
7-9 @ 1:35

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

Work on starts before you go.


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. Get excited to race this weekend & have a great day!

Wednesday Morning, May 3, 2017- Sr. Silver/Jr. Gold @ Ida Lee

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

4 x 100 drill/swim by 25's @ 1:45, odds free, evens primary stroke
8 x 25 @ :35- odds kick, evens swim, build each to FAST
9 x 100 in sets of 3:
1- 25 swim primary stroke (build), 50 swim free br 3, 25 kick on back from a dive FAST
2- swim/kick by 50's in primary stroke
3- all kick, 50 on back (UDK), 50 with boards
1-3 @ 1:55
4-6 @ 1:45
7-9 @ 1:35
2 x 200 drill/skulling by 25's, @ :10 rest
1:00 rest, check HR

LONG SWIM-
 5 times through:
200 kick- 100 IM on back, 50 FAST in primary stroke with boards, 50 choice on back
100 IM- 25 fly, 50 back, 25 breast
100 swim free br 3/5 by 50's- 50 cruise, 50 FAST
Check HR after 5th time through.


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


Work on starts before you go.


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

Tuesday, May 2, 2017- PM Junior Gold

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

6 x 50 @ 1:00- 25 6ks back drill, 25 choice (different) back drill
4 x 75 @ 1:20- 25 fly kick on side (don't duck dive), 50 1/2 ra 1/2 la back drill
8 x 25 @ :35-
odds, sit & spin back drill
evens, kick on stomach with FAST UDK to breakout, then choice kick build to the end
6 x 75 swim 50 back, 25 breast @ 1:15, desc 1-2's
1:00 rest, check HR

Until 6:00 p.m., finish up with...
2 x 75 kick on back @ 1:20, descend 1-2 to something juicy
:15 extra rest
1 x 100 kick FAST for time with boards (BROKEN in even rounds, 25/50/25, all @ :10 rest) @ 1:45 (or @ 2:30 in even rounds).
After even rounds...
1 x 150 IM (fly/back/breast by 50's), each 50 is swim/kick by 25's @ 3:00
No extra rest between sets.

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

Tuesday Morning, May 2, 2017- SCY @ CM

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

6 x 50 @ 1:00- 25 6ks back drill, 25 choice (different) back drill
4 x 75 @ 1:20- 25 fly kick on side (don't duck dive), 50 1/2 ra 1/2 la back drill
8 x 25 @ :35-
odds, sit & spin back drill
evens, kick on stomach with FAST UDK to breakout, then choice kick build to the end
6 x 75 swim 50 back, 25 breast @ 1:15, desc 1-2's
1:00 rest, check HR

LONG SWIM-
 5 times through:
200 kick- 100 IM on back, 50 FAST in primary stroke with boards, 50 choice on back
100 IM- 25 fly, 50 back, 25 breast
100 swim free br 3/5 by 50's- 50 cruise, 50 FAST
Check HR after 5th time through .

Until 7:15 a.m., finish up with...
2 x 75 kick on back @ 1:15, descend 1-2 to something juicy
:15 extra rest
1 x 100 kick FAST for time with boards (BROKEN in even rounds, 25/50/25, all @ :10 rest) @ 1:30 (or @ 2:00 in even rounds).

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

Monday, May 1, 2017- PM Junior Gold @ CM

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

6 x 75 @ 1:20-
odds, 50 ra2 la2 free drill, 25 fly kick onside
evens- 50 1/2 ra fly 1/2 la fly, 25 kick free on back choice (build)
9 x 50-
2- 25 fly pull with free kick, 25 choice drill (can be other stroke) @ 1:00
1- swim/kick fly by 25's @ :50
1 x 300- 50 kick neg split (focus on 4 UDK off each wall), 25 swim fly from a dive, build to FAST
1:00 rest, check HR

16 x 100 in sets of 4-
1- 25 swim fly br 1/1, 75 kick on back IM order by 25's @ 1:45
2- all kick, 25 dolph kick with boards, 50 on back (4 UDK), 25 kick breast  with boards @ 2:00
3- BROKEN KICK with boards 25/50/25 @ :10 rest, all @ 2:15- check HR
4- swim IM @ 1:30
No rest between sets, except 1:00 rest after #8, check HR

With fins, 6 rounds of:
4 x 25 @ :40- odds swim 15/10, evens all FAST swim
1 x 50 kick FAST dolphin kick on back @ :40
Change strokes on 25's from round to round

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

Monday Morning, May 1, 2017- Sr. Silver/Jr. Gold @ Ida Lee

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

6 x 75 @ 1:20-
odds, 50 ra2 la2 free drill, 25 fly kick onside
evens- 50 1/2 ra fly 1/2 la fly, 25 kick free on back choice (build)
9 x 50-
2- 25 fly pull with free kick, 25 choice drill (can be other stroke) @ 1:00
1- swim/kick fly by 25's @ :50
1 x 300- 50 kick neg split (focus on 4 UDK off each wall), 25 swim fly from a dive, build to FAST
1:00 rest, check HR

24 x 100 in sets of 4-
1- 25 swim fly br 1/1, 75 kick on back IM order by 25's @ 1:40
2- all kick, 25 dolph kick with boards, 50 on back (4 UDK), 25 kick breast  with boards @ 1:45
3- BROKEN KICK with boards 25/50/25 @ :10 rest, all @ 2:15- check HR
4- swim IM @ 1:30
No rest between sets, except 1:00 rest after #8 & 16, check HR

With fins, 6 rounds of:
4 x 25 @ :40- odds swim 15/10, evens all FAST swim
1 x 50 kick FAST dolphin kick on back @ :40
Change strokes on 25's from round to round

If there is time, with shnorkel:
50's swim free, 3 @ :50, 1 @ :40

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