Sunday Morning, June 25, 2017- LCM for Black Group

1 x 900- odd 100's are drill/swim choice, even 100's are  swim/kick NO FREE
1:00 rest

With fins, 16 x 50 in sets of 4 as follows:
1- choice drill NO FREE @ 1:05
2&3- breast drill: 2 kicks 1 pull in odd rounds of 4; choice breast drill in even rounds, @ 1:05
#4- kick on back @ :45, focus on 4-6 UDK off the wall
After #16, check HR, then take off fins & get right into...

1 x 400- 25 choice skulling, 25 choice breaststroke drill, 25 swim breaststroke build to FAST (FROM A RUNNING START), then last 25 your choice
1:00 rest, check HR

Everybody together, 5 sets of:
2 x 50 kick on back descend 1-2 @ 1:10, focus on 4-6 UDK's off the wall
1 x 150 kick with boards choice, but 3rd & 6th 25's are FAST breaststroke kick, @ 3:10
1 x 100 swim/kick choice NO FREE @ 1:45, get time & descend 1-5
No rest between sets, check HR after 5th round.

3** sets of:
6 x 50 (odds swim, evens are kick) @ 1:05 breaststroke; swim is build/dps by 25's, kick is build/FAST by 25's
2 x 150 swim @ 2:15, 50 breast 100 free (or @ 2:25)
1 x 400 swim free br 3/5 by 50's, get time & descend 1-3; one toy per round, but different, FAST #3
:30 rest between sets, check HR after each round 
**in 2nd set, 50's are fly @ 1:00, and 150's are 50 fly 100 free br 3 @ 2:05 (or 2:15);
in 3rd set, 50's are backstroke @ :55, and the 150's are 50 swim back 100 swim free br 3 @ 2:00 (or 2:10)

Until 10:50 a.m., finish up with: 
50's swim free with shnorkel (paddles if you'd like, but only for 6 x 50 at a time, then take off for 6 x 50's), as follows-
1-6, go 2 @ :50, 1 @ :40; smooth & strong, steady head position;
7-12, go odds @ :45, evens @ :35, still smooth & strong, but bring legs in to make :35

150 drill/skulling by 25's to end at far end, help with lanelines.

Remember this is our "late week" here at Broadlands, be prepared to stay until 8:15 and help with the lanelines. Wear your sunscreen if you have to be outside today. Have a great day!

Sunday Morning, June 11, 2017- LCM for Black Group

1 x 800- 100 drill/swim, 100 drill/kick- by 50's
1:00 rest

4 sets of:
1 x 75 @ 1:30 kick on back (4 UDK's) IM order by 25's
1 x 50 "out & back" swim/kick by 25's @ :50- the kick is FAST
1 x 50 "out & back" kick/swim by 25's @ :50- the swim is FAST
1 x 75 swim/kick/swim (odd rounds) by 25's or kick/swim/kick (even rounds) @ 1:2
1st set is freestyle, 2nd & 3rd sets are choice, 4th set is primary stroke NO FREE.
Check HR after 4th set, then...

6 x 50 swim in primary stroke NO FREE @ 1:00, descend 1-3 & 4-6, 3&6 are smoking FAST, get avg time for 3&6
1:00 rest, check HR

100's start @ 1:25 or 1:35, and get :05 faster from round to round...
1 x 100 swim free br 3/1 x 50 swim in primary stroke @ 1:00
2 x 100 swim free br 3/1 x 50 swim in primary stroke @ 1:00
Then, 3 sets of:
3 x 100 swim free br 3/1 x 50 swim in primary stroke @ 1:00
Check HR then get right into...
1 x 200 drill/choice by 50's
1:00 rest

4 sets of:
1 x 100 swim free @ fastest interval you made above, plus :05
2 x 50 swim in primary stroke NO FREE @ :10 rest, target 200 Goal Pace
50 "out & back" drill @ 1:30
:30 rest between sets.

Finish up with...
50's kick (6 with boards, then 6 on back), 2 @ 1:00 (1st 25M is breaststroke), 1 @ :50; then 2 @ 1:05 (1st half breaststroke kick), 1 @ :45

100 easy drill before you get out. Make sure you know the schedule for the week ahead, and heave plenty of sunscreen if you have to be outside. Get excited to race next weekend, and have a great day!

Friday, June 2, 2017- SCY for anybody needing a workout

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

4 x 50 ra2 la2 free drill @ 1:00- keep head still, firm kick & roll hips evenly
4 x 75 @ 1:20- 50 choice drill in primary stroke NO FREE, last 25 kic on back (4 UDK's) build kick to FAST
4 x 50 drill in 4th best stroke (NO FREE)/kick free on stomach head out by 25's @ 1:00
3 x 200 @ :15 rest- 100 breaststroke (2 kicks 1 pull drill, then swim, by 50's), 100 kick choice with boards, except last 25 is breaststroke kick- descend the 100 kick to something juicy!
:30 rest, check HR, then get ready...

BIG 100's as follows:
3 x 100 swim @ 1:30- go 75 free br 3, last 25 swim fly, descend these 1-3 to what you can
1 x 100 kick FAST for time with boards- 75 free, last 25 is dolphin kick, @ 2:00

3 x 100 swim @ 1:30- 75 free br 3, last 25 is backstroke, desc 1-3, good UDK's throughout
2 x 100 kick with boards, #1 is all free @ 2:00, #2 is BROKEN, 25/50/25, :10 rest, all @ 2:30

3 x 100 swim @ 1:30- 75 free br 3, last 25 is swim breast, desc 1-3, head down at the end of each stroke
3 x 100 kick on back @ 1:45, 75 free, 25 breast, focus on 4 UDK off each wall & hustle to make this interval, descend 1-3 if you can

3 x 100 swim all free br 3 @ 1:30, descend 1-3 to something juicy!
4 x 100 kick as follows:
odds, on back @ 1:30, focus on 4 UDK's throughout
:15 extra rest
evens- 4 x 25 kick all FAST @ :10 rest, all @ 3:00
1:00 rest, check HR

Until you have to get out, finish up with...
3 x 50 kick neg split @ :55 (odd rounds on back, even rounds with boards); you should desc 1-3
1 x 50 swim IM order by 25's (fly/back in first set, then back/breast, then breast/free, then free/fly, etc...) @ :45
No rest between sets, check HR after your last 50.

100 easy drill before you get out. Do an excellent job with your HW this weekend & wear your sunscreen if you have to be outside. Have a great day!