Monday Morning, December 31, 2018- Combined Jr. Gold at DS

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

2 sets of:
9 x 25 @ :40- odds ra2 la2 free drill, evens body position kick drill (2nd set odds are choice drill in primary stroke, NO FREE)
1 x 125- swim build to FAST turns/drill by 25's- same stroke as 25's drill above
:30 rest between sets, check HR
After 2nd set...

4 sets of:
3 x "out & backs" @ :40- kick in the 1st set with boards, swim/kick in 2nd set, swim in 3rd set, choice in 4th set
2 x 50 swim (various) by rounds @ :55 (gets :05 faster by round)
1 x 75 swim swim IM- get time & desc 1-4, @ 2:00; 1st 25 is always kick with boards
No extra rest between sets, check HR after each round.
1:00 rest & water break after 4th set; then...

Say goodbye to 2018 with a juicy set of 100's... can you guess how we're doing them???

Warmdown a 150 drill/choice before you get out. Make sure you have all your HW done before Wednesday, and start thinking about your goals for 2019. Regular workout schedule resumes on Wednesday, 1/2. Have a great day!

Sunday Evening, December 30, 2018- Combined Jr. Gold @ CM

1 x 600- 300/300- mix up the Im
1:00 rest

With fins, 4 sets of:
2 x 50 @ 1:00- 2 dolphin kicks 1 pull breast drill, with flip turns
2 x 25 sit & spin backstroke drill @ :35
:30 rest after 4th round, check HR then take fins off; continue right into...
8 x 75 @ 1:20 as follows:
25 2 kicks 1 pull breast drill (get flat at the end of each stroke, squeeze feet together), 50 1/2 ra backstroke drill, 1/2 la backstroke drill (25 of each)- focus on UDK, keeping head still & rolling hips for good deep catch
10 x 25 kick with boards @ :40- odds are free, evens are NO FREE; excpt #'s 3, 5 & 7 are @ :20
1:00 rest, check HR

3 sets of:
6 x 75 @ 1:20*, 25 swim back (tempo), 25 swim breast (kick), 25 kick free with boards; desc 1-3's
1 x 150 swim free FAST for time (br 3, focus on UDK's) @ 2:30
1 x 150 kick FAST for time, dolphin kick w/boards, free on back, breast with boards- by 50's
Check HR, 1:00 rest between sets
*2nd set @ 1:10; 3rd set @ 1:00 (or 1:05 if missing 1:00)

Finish up with 1 x 150 choice for time from a dive before you go. Tomorrow morning we wrap up 2018 back at Dulles South, regular am time at 5 bells. Get excited to pay homage to all things "2018." Have a great day!

Saturday Morning, December 29, 2018- Combined Jr. Gold @ CM

Meet Warmup, then...

RACE DAY!!!

In heats, go the IMX events (500 Free, 200 Fly, 200 IM, 200 Breast, 200 Back & 400 IM), :10 apart
Leave one lane empty for warmdown between events.

Tomorrow night back here at CM, then we wrap up 2018 back on Monday at DS. Have a great day!

Friday Morning, December 28, 2018- Combined Jr. Gold @ DS

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

6 x 100 @ :15 rest as follows:
odds- swim (build)/drill by 25's, free on 1st 100, choice on 3rd 100, NO FREE on 5th 100
evens- kick, get time & descend 1-3; go 50 on back (UDK'S!), 50 with boards
Check HR, then...

5 sets of:
3 x out & backs @ :40- different by round, but always FAST
2 x swamp turn 50's @ :50- different by round, but always get into those dolphin kicks to get you going off the turn at 22 yards
1 x 100 IM swim- get time, descend 1-5 throughout the set; smooth & strong on #1, then just keep getting faster, more efficient
:30 rest between sets, check HR

9 rounds of:
3 x 50 some sort of kick, all FAST (@ :10 rest, or 1:00- different from round to round, all FAST)
1 x 150 swim- will be straight in some rounds, BROKEN in others, almost always involving some "changing gears," and probably a little kick.

Warmdown with a 150 drill/skulling by 25's before you get out. Be sure to do some schoolwork today, don't wait until next year to get started on it! Workouts for Saturday and Sunday are at Claude Moore, along with regular drylands on Saturday. Enjoy your time off today, but don't waste it. Have a great day!

Thursday Morning, December 27, 2018- Combined Jr. Gold @ DS

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

3 x 150 @ :15 rest-
50 ra2 la2 free drill, 100 drill/kick on back (build to FAST turn) by 25's, NO FREE; change strokes for #2
Get fins

With fins:
20 x 25 as follows:
1- fish dolphin drill @ :35
2- breast pull with free kick @ :35
3- choice stroke @ :35
4- kick FAST on back @ :15
1:00 rest after #20, check HR & take off fins & get right into...
1 x 600 by 200's-
100 drill/kick (build) by 25's
100 swim (build to FAST turn)/drill by 25's
Go 200 free, 200 4th best stroke, 200 choice
1:00 rest

3 sets of:
5 x 100 swim/kick on back in primary stroke by 50's @ 1:40 desc 1-3, except 3&5 are swim free @ 1:10 (or 1:15, or 1:20)
1 x 150 swim/kick IM by 25's- get time & desc 1-3
:30 rest between sets, check HR

3 sets of:
5 x 100 swim/kick on back by 50's in 4th best stroke @ 1:45- except 3&5 are swim free br 3 @ 1:10 (or 1:15 or 1:20)
1 x 150 swim/kick on back by 25's in primary stroke (NO FREE)- get time & desc 1-3
:30 rest between sets, check HR

3 sets of:
5 x 50 kick on back (UDK!) @ :45, except 3&5 are swim free br 3 @ :35 (or @ :40)
1 x 150 kick for time- different by round
:30 rest between sets, check HR

Finish up with....
50's pulling with shnorkel & buoys @ :50/:40 or :55/:45, then...
MYSTERY SET

Warmdown a little before you get out. Enjoy your time off, check the schedule each day & offer to help around the house. Have a great day!

Monday Morning, December 24, 2018- Combined Jr. Gold @ DS

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

3 sets of:
1 x 100 drill/kick on back by 25's @ 1:45
3 x 50 swim/kick on back by 25's
2 x 25 kick on back @ :45- 1 fish dolphin drill, 2- small fast dolphin kicks
No rest between sets; 1st set free, 2nd set primary, 3rd set NO FREE
Check HR

16 x 75 in sets of 4 as follows:
1- 50 swim free br 3, 25 kick build to FAST on back (UDK) @ 1:20 (1:10)
2- 25 swim fly, 50 swim free br 3 @ 1:10 (1:00)
3- 25 swim primary (build), 50 swim free br 3 @ 1:10 (1:00)
4- 25 swim fly, 50 kick on back (UDK!) @ 1:20 (1:10)
No rest between sets, check HR after last 75

LONG SWIM-
2 times through:
150 swim free br 3/5/3 by 50's
250 swim primary stroke neg split (middle 50 kick on back easy/FAST by 25's)
350 swim IM (75 of each, 50 kick free with boards FAST)
250 swim 4th best stroke NO FREE neg split (middle 50 kick easy/FAST on back by 25's)
150 swim free br 3/5/3 by 50's
1:00 rest after 2nd time through, check HR

Finish up with "sort of" 50's...
Odds- out & back kick to 15y, forward ss, NO FREE on the way back @ :40
Evens- swim free br 3/5 with swamp turns @ :50- only go to 20-22 yards
Check HR after 16.

Work on starts before you go.

Enjoy the day off tomorrow- be good to your families and show some appreciation for all they do for you. Remember, our next workout is Thursday Morning right back here at DS, 5 a.m. Have a great day!

Sunday, December 23, 2018- Combined Jr. Gold @ CM

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

12 x 75 kick as follows:
odds- 25 dolph kick with boards, 50 kick free on back (4 UDK's)
evens- 25 breast kick with boards, 50 kick free with boards
1-8 @ 1:20, last 4 @ 1:10 (all freestyle kick on last 4 is on back; focus on 4 FAST UDK's off wall)
Check HR

With fins:
24 x 25 in sets of 3-
1- fly pull free kick @ :35
2- choice drill in primary stroke NO FREE @ :35
#3- kick FAST on back @ :20- UDK to halfway
Check HR after #24, take off fins & get ready for...
6 x 300 @ :15 rest-
odds- swim/kick on back by 50's in primary stroke NO FREE (50 swim is build to FAST turn, 200 set up, and FAST- by 100's); focus on 4 FAST UDK's off each wall on the kick
evens- swim free with shnorkels, desc 1-3 to FAST
1:00 rest, check HR

Challenge 100's... how many can you go???

1- swim free br 3 @ 1:10 (or 1:15 or 1:20)
2- swim IM @ 1:25 (or @ 1:30 or 1:35)
3- kick, 50 on back, 50 with boards @ 1:40 (or @ 1:45 or 1:50)

:30 rest after 12, 1:00 rest after 24, 2:00 rest after 36....

Work on starts and 15m sprints before you get out.

Warmdown a little before you go. Rest up tonight, eat well and drink plenty of water before tomorrow morning's workout (5a-7:30a at DS). Have a great day!

Saturday Morning, December 23, 2018- Combined Sr. Gold @ CM

1 x 900- odd 100's drill/kick by 50's; even 100's swim IM
1:00 rest

12 x 75 kick as follows:
odds- 25 dolph kick with boards, 50 kick free on back (4 UDK's)
evens- 25 breast kick with boards, 50 kick free with boards
1-8 @ 1:15, last 4 @ 1:05 (all freestyle kick on last 4 is on back; focus on 4 FAST UDK's off wall)
CHeck HR

With fins:
24 x 25 in sets of 3-
1- fly pull free kick @ :35
2- choice drill in primary stroke NO FREE @ :35
#3- kick FAST on back @ :20- UDK to halfway
Check HR after #24, take off fins & get ready for...
6 x 300 @ :15 rest-
odds- swim/kick on back by 50's in primary stroke NO FREE (50 swim is build to FAST turn, 200 set up, and FAST- by 100's); focus on 4 FAST UDK's off each wall on the kick
evens- swim free with shnorkels, desc 1-3 to FAST
1:00 rest, check HR

Backstrokers-
16 x 125 in 2 sets of 8:
1-4, 100 swim negative split, focus on UDK's, then last 25 choice kick FAST @ 1:40 (1:50)
5-8, 50 swim at 200 set-up (by feel), last 75 swim strong (descend this 75 1-4) @ 1:40 (1:50)
6 x 250 swim descend 1-3 @ 3:00 (3:10 or 3:15), 4-6 @ 3:20 (3:30)- crank it up on #'s 3 & 6

Breaststroke & Butterfly-
3 sets of:
3 x 50 swim/kick @ :50 (:55) desc)
2 x 50 swim at 200 set-up (by feel) @ :45 (:50)
1 x 50 swim free br 3 @ :35 (:40)
3 x 100* as follows- 75 swim, last 25 is kick on back (focus on 4 UDK's off the wall) @ 1:25 (1:35)
*1st round, 25 swim primary, 50 swim free br 3, 25 kick
2nd round, 50 swim primary, 25 swim free br 3, 25 kick
3rd round, 75 swim primary, 25 kick on back (breaststrokers @ 1:30- okay)
1:00 rest after 3rd set, check HR
Finish up with
4 x 75 @ 1:10- 50 swim neg split, 25 drill; FAST turns
4 x 75 @ 1:10- 50 swim 200 set-up, 25 drill (race pace turns)
4 x 75 @ 1:10- 50 swim at 200 Goal Pace, 25 drill (exemplary turns- make believe Jim is watching)
:30 rest, check HR
4 x 75 swim @ 1:00- make the interval, focus on turns & don't let it get sloppy
Check HR

150 drill/skulling by 25's before you get out. Do an excellent job taking care of yourselves away from the pool, and get excited for tomorrow's workout. Nice seeing everybody this morning, have a great day!

Saturday Morning, December 22, 2018- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/2 kicks 1 pull breast drill- by 25's
1:00 rest


4 x 100 @ 1:45- 25 kick on back build to FAST, 50 ra2 la2 free with big kick on 2nd 25, then 25 choice drill in primary stroke NO FREE
4 x 75 @ 1:20- 25 swim free at 200 set up- build to a FAST turn, then 50 drill/swim by 25's in primary stroke
3 sets of:
3 x 50 swim/kick by 25's @ :55, IM order by 50 (fly on #1, back on #2, breast on #3); 3rd set @ :50
2 x 50 kick @ :55, desc 1-2, #1 on back (UDK past flags), #2 with boards (3rd round @ :50
:30 rest after 3rd set, check HR, then...
8 x 1/2 pool sprint kicks with boards- partner kick, RACE to midpool; go 2 free, 2 NO FREE
1:00 rest, check HR again

TEST SET:
400 kick FAST for time- go 25 dolph kick, 25 breast kick, 50 free kick
1:00 rest

3 sets of:
4 x 100 swim at pace @ 1:40 (or @ 1:50, or @ 2:00)
1 x 50 swim free br 3 FASTER than pace @ 1:00
1 x 250 pull free with shnorkels & buoys, desc 1-3; 3rd set should be JUICY!
1:00 rest between sets, check HR

If there is time, finish up with...
With fins:
25's fly drill alternating with 50's swim/kick fly

100 easy warmdown before you get out. Do an excellent job with drylands today, get excited for our HOLIDAY TRAINING. PLEASE NOTE: tomorrow night is at Claude Moore, 4:30-6:30 p.m. Have a great day!

Friday Morning, December 21, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 900- 200 swim/drill by 50's, then 100 kick on back- focus on UDK's & desc this 100 1-3
1:00 rest

Jr. Gold- fly drilling with fins by 50's/25's & 25's/50's; then...

18 x 50 as follows:
1-6
2- drill/kick on back @ 1:00
1- swim/kick on back @ :50
1st 3 are fly, 2nd 3 are choice
7-12
1- drill/kick on back @ 1:00
2- swim/kick on back @ :50
1st 3 are fly, 2nd 3 are choice
13-18
all swim/kick on back by 25's @ :50
odds-choice
evens- fly
Check HR & quickly put shnorkels on...
3 x 400 @ :15 rest desc 1-3, go 300 swim/100 kick with boards (keep shnorkels on for 100 kick)
1:00 rest, check HR again

Pick an interval...
3 rounds of
9 x 100 as follows:
1- 25 kick FAST with boards (middle round on back), 75 swim IM @ 1:25/1:35 (1:20/1:30 last 3)
2- swim free br 3/5 @ 1:10/1:20
3- 25 swim in primary stroke, 75 kick FAST with boards @ 1:35/1:45 (1:30/1:40 last 3)
After 1st set, 1 x 250 swim free for time
After 2nd set, 1 x 300 swim free for time
After 3rd set, 1 x 350 swim free for time
NOTABLE NOTES:
NO FREE for primary stroke;
Middle 3 x 100 of each set of 9, the kick is on your back
Last round of 9, the 25 swim in primary stroke is swim in 4TH BEST STROKE, NO FREE
Check HR after each round

Until 7:30 a.m., finish up with...
Rounds of 6 x (sort of) 50's-
1-3 out & backs- swim to 15y, forward ss, kick back- @ :40
4-6, swamp turns freestyle- flip at 20-22 yards & get after your UDK's to get you going! @ :50

Warmdown a little before you get out. Enjoy your time off today- do a little schoolwork & "get your mind right" for Holiday Training. Have a great day!

Thursday Afternoon, December 20, 2018- PM Sr. Silver and Sr. Gold @ DS

1 x 600- 300/300

8 x 50-
odds, choice breaststroke drill/skulling by 25's @ 1:05
evens, swim build to FAST turn, drill by 25's in primary stroke @ 1:00
4 x 75 kick/drill/drill choice @ 1:20
4 x 75 @ 1:20- swim free/fist free drill/dolph kick on side by 25's- count strokes on all free
Check HR

2 sets of
2 x 150 swim free br 3 @ 2:10 desc 1-2
1 x 175 swim free br 3 @ 2:10
After 2nd round, check HR then continue into...
100 drill/skulling by 25's
:30 rest, check HR again
Repeat one more time @ 2:00, then @ 1:55...and again @ 1:50?!?

Warmdown before you get out. Do a little HW tonight- no need to wait until next year to get it done. Tomorrow morning here for a big one. Have a great day!

Thursday Afternoon, December 20, 2018- PM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!

(All kicking for today's RACE DAY:
6 x 100 in 2 sets of 3-
75 FAST wiht boards, :10 rest, then last 25 kick with boards
Go 2 free, 2 primary stroke NO FREE, 2 IM
We may decide to let whomever is last at the 75 to swim the last 25...)

Warmdown well before you get out, get excited for the Holiday Training, and enjoy the shindig tonight. Have a great day!

Thursday Morning, December 20, 2018- AM Jr. Gold, AM Sr. Silver and Sr. Gold @ DS

1 x 800-
100 swim free, 100 drill/kick on back by 50's- NO FREE
1:00 rest

6 x 75 @ 1:20- 25 "fish drill" to at least halfway, 50 choice drill (NO FREE on 3-6)
4 x 100 @ 1:40- all free: 25 swim 200 setup build to FAST turn, 50 drill, 25 kick FAST on back
8 x 25 @ :40- odds drill, evens swim build to FAST finish- last 4 NO FREE
1:00 rest, check HR

Sr. Gold/Jr. Gold-
Filthy kicking...
4 x 75 @ 1:20- 25 kick FAST with boards, 50 kick on back choice- 4 FAST UDK's off each wall
BROKEN 200 KICK with boards:
4 x 50
75-50-75
2 x 25-2 x 50-2 x 25
25-50-50-75
75-2 x 25-75
4 x 25/100

Finish with 150/175's

Sr. Silver-
4 x 50 swim IM order by 25's @ :55 descend (even rounds @ :45)
1 x 50 kick FAST for time @ 1:00 with boards
2 x 125 @ :10 rest desc; 2 x 150 "slide IM," 150/175, etc...

Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with school today- don't mail it in just because it's the last day before break. Get excited for our Holiday Training. Have a great day!

Wednesday Afternoon, December 19, 2018- PM Junior Gold @ DS

1 x 600- 300/300- mix it up
1:00 rest

6 x 125 @ 2:15- 50 ra2 la2 free, then 75 drill/swim/drill by 25's
Warmup on your own for 10 minutes- get your HR up, work on your turns

4 sets of:
2 x 50 swim/kick breast @ :55, desc 1-2
1 x 50 swim all breaststroke @ :45
1 x 50 swim free br 3 @ :35
1:00 rest between sets 1 &2, check HR

Until 6:25 p.m.,
4 x 25 kick- 25 with boards FAST, 50 on back (UDK!)
BROKEN 200 KICK- different by round.
1:00 rest between sets, check HR.

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the Holday Training. RACE DAY tomorrow. Have a great day!

Wednesday Morning, December 19, 2018- Sr. Silver @ DS

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

6 x 125 @ 2:10-
50 ra2 la2 free drill, 75 drill/swim/drill by 25's (odd 125's this is breaststroke, evens choice NO FREE)
10 minutes warmup on your own: solo, with a partner or by lane
Check HR & put fins on
With fins:
8 x 25 breast drill @ :40
9 x 75 breast pull with dolph kick (middle 3 x 75 with free kick) & flip turns, desc 1-3's @ 1:30
Take fins off, check HR then...
16 x 50 as follows:
1-2, swim/kick breast by 25's desc 1-2 @ :55
#3- swim breaststroke @ :45
#4- swim free br 3 @ :35
1:00 rest after #16, check HR

FILTHY KICKING:
Until the end of workout, get into...
4 x 75 @ 1:20- 25 kick with boards build (o) or FAST (e), then 50 kick on back neg split (UDK!)
BROKEN 200 KICK- various by rounds (4 x 50, 75/50/75, 50/4 x 25/50, etc...)

Warmdown before you get out, remind your parents the holiday schedule starts on Saturday. Do an excellent job in school today and get ready for tonight's workout. Have a great day!

Tuesday Afternoon, December 18, 2018- PM Jr. Gold, PM Sr. Silver, Sr. Gold

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

Jr. Gold-
Drylands until 5 p.m., then...
All @ :10 rest-
4 x 50 ra2 la2 free/fly kick on side
3 x 100- fist free dirll, choice drill in primary stroke NO FREE by 50's
2 x 200- 100 drill/kick by 25's, 100 swim/kick by 25's- all fly
1 x 300- swim (build)/drill, then skulling- by 25's
1:00 rest, check HR

LONG SWIM-
see 150/50/100 IM from this morning with AM Jr. Gold
** Running short on time after drylands and the warmup, instead went...
300's desc @ :05-:10 rest as follows:
150 swim IM (NO FREE)
150 swim free br 3/5/3 by 50's
Hand touch after each 300 to get time, desc them as you go along

BIG KICK tomorrow afternoon!

Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our holiday training next week. Have a great day!

Sr. Gold/PM Sr. Silver-
1 x 900- 100 swim free, 100 drill/swim by 25's in 4th best stroke, 100 kick on back- last 25 FAST
1:00 rest

Sr. Gold-
Warmup with 4th best stroke 25's drill @ :35, then put fins on
3 x 150 in 4th best stroke ("4thBS") desc 1-3 @ 2:20 or 2:30
100 drill/skulling
3 x 100 swim 4thBS desc @ 2:00
100 drill/skulling
6 x 50 swim in 4thBS @ 1:20, desc 1-3/hold for 4-6
Finish with 15m sprints FAD

Sr. Silver PM-
Warmup as you feel (15-18 mins), then 9 x 50 swim in primary stroke @ 1:00 desc 1-3 & get average time for 3/6/9
1:00 rest
3 x 100 swim free br 3 @ 1:30/1 x 50 swim FAST in primary stroke @ 1:00- at least as fast as average time from FAST 50's above
3 x 100 swim free br 3 @ 1:25/1 x 50 swim primary stroke- FAST again
3 x 100 @ 1:20/1 x 50 in primary stroke FAST
3 x 100 @ 1:15/1 x 50 in primary stroke FAST
3 x 100 @ 1:10/1 x 50 in primary stroke FAST
1:00 rest, check HR
If time permits, go a 2nd set with 2 x 50 in primary stroke
Otherwise, 15m sprints from a dive to finish.

100 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents that our holiday training schedule begins on Saturday. Have a great day!

Tuesday Morning, December 18, 2018- AM Jr. Gold, AM Sr. Silver, Sr. Gold

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

All @ :10 rest-
4 x 50 swim free/fist free drill
3 x 100 ra2 la2 free drill, choice drill in primary stroke NO FREE
2 x 200- 100 drill/kick fly by 25's, 100 swim/kick fly by 25's
1 x 300- 50 swim FAST turns/drill by 25's, then 25 skulling
1:00 rest, check HR

Jr. Gold-
LONG SWIM:
 5 times through...
150 neg split free br 3
50 kick FAST choice/breast with boards by 25's
100* swim IM
*200 IM swim, then 300, then 200, then 100

Distance-
2 sets of:
150 neg split @ 2:00/3 x 100 swim at pace @ 1:40
150 neg split STRONG @ 2:00/3 x 100 swim at pace @ 1:40
750 swim free br 3, desc 250's 1-3, hand touch at 500 okay
1:00 rest between sets, check HR

Sr. Silver-
3 sets of:
4 x 75 swim free br 3 @ 1:05 (:05 faster by round)
3 x 50 swim desc 1-3 @ :55 (gets :05 slower by round)- keep track of avg time on #3
No rest between sets, check HR when you can.

After 3rd set...
3 x 100 swim free br 3 @ 1:30 (gets :05 FASTER by round)
1 x 50 swim FAST for time in primary stroke @ 1:00
The goal is to be as fast on the 50 swim in primary stroke throughout the set

Warmdown a little before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!

Monday Afternoon, December 17, 2018- PM Jr. Gold @ DS

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

6 x 100 @ 1:40 (or 1:50)- odds are drill/kick by 50's, evens are swim (build)/drill by 25's
15 x 50 kick*-
2 @ :55 on back, focus on 4 small FAST UDK's off each wall
1- kick FAST with boards @ :45
*middle set of 3 x 50 is swim IM order all @ :50, then go last 6 kick, 2 & 1 as you did the first 6
1:00 rest

8 x 100 kick @ 1:45- odds choice on back (4 UDK's off each wall), evens are IM w/boards, desc 1-4
1 x 200 kick- 100 on back to a hand touch (get time), 100 IM with boards FAST
:30 rest, check HR
6 x 100 kick @ 1:35- odds on back, use the UDK's to make the interval easy, evens are 75 free, 25 NO FREE
1 x 400 kick- 100 kick choice on back, 100 with boards- get time for 1st 200, 2nd 200 is FASTER
:30 rest, check HR
1 x 600- 100 swim free br 3/5 by 50's, 100 swim IM- desc the 3 x 200's 1-3 to something JUICY
:30 rest
4 x 100 kick all out FAST for time, BEST AVERAGE EVER
1;00 rest

Until 6:30p, finish up with...
4 x 25 @ :40- the usual
1 x 50 swim all out FAST for time @ 1:00- target best SCY time
No rest between rounds; odd rounds go free, even rounds go NO FREE (all the same stroke)

150 easy drill/skulling by 25's before you get out. Do an excellent job with your HW tonight, get excited for our holiday training. Have a great day!

Monday Morning, December 17, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 100 swim free, 100 drill/kick NO FREE
1:00 rest

6 x 100 @ 1:40 (or 1:45)- odds are drill/kick by 50's, evens are swim (build)/drill by 25's
8* x 50 kick- odds on back, focus on UDK's, 4 off each wall; evens are with boards-
go 4 @ :55 & 45 (odds & evens) and 4 @ :50 & :40
*Jr. Gold go 9 x 50, 2 @ :55 (on back) 1 @ :45
1:00 rest, check HR

Jr. Gold-
8 x 100 kick @ 1:45- odds on back, evens IM with boards, desc 1-2's
1 x 200 kick BIG neg split- on back/with boards by 100's
:30 rest, check HR
6 x 100 kick @ 1:35- odds on back (4 UDK's off each wall), evens with boards- make interval
1 x 400- 200 kick on back (UDK's), 200 kick choice with boards, all FAST
:30 rest
1 x 600- 100 swim free br 3, 100 swim IM- desc the 200's 1-3 to giddyup
:30 rest, check HR
4 x 100 kick all FAST- BEST AVERAGE EVER, @ 2:30
1:00 rest, check HR

With fins until 7:00a, finish up with...
4 x 25 @ :40- the usual (all one stroke)
1 x 50 swim FAST @ 1:00- target best SCY time (same stroke as 25's)
Odd rounds free, even rounds NO FREE

Sr. Gold/Sr. Silver-
5 times through...
3 x 75 swim IM @ 1:15 (desc)
1 x 125 IM (last 50 is swim free br 5) @ 2:00
1 x 150 swim free br 3 @ 1:50
For rounds 2-5, intervals & free distance change to...
75's @ 1:10/125 (middle 50 is breast)/200 swim free br 3 @ 2:20
75's @ 1:05/125 (middle 50 is backstroke)/250 swim free br 3 @ 2:50
75's @ 1:00/125 (first 50 is fly)/200 swim free br 3 @ 2:10
75's @ :55/125 (100 IM swim, last 25 kick on back) @ 2:30/150 swim free FAST for time

With fins, until 7:30a, finish up with...
3 x 50 swim @ 1:00 desc 1-3 to all out FAST- target best SCY time
1 x 50 @ 1:00- LUNGBUSTER/swim FAST by 25's- can you beat your time from 3rd 50 above?
Odd rounds free, even rounds NO FREE

150 easy drill/skulling by 25's before you get out. Do an excellent job in school today, start checking the website for the holiday training schedule this week so you know what the schedule is next week. Have a great day!

Sunday Evening, December 16, 2018- Combined Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 3oo reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest

With fins,
6 x 50 @ 1:00- 25 6ks back drill, 25 kick on back with hands hands pointed toward ceiling
8 x 25 sit & spin back drill @ :35- except #'s 3&6 are kick FAST on back @ :20
6 x 75 @ 1:20- 25 choice back drill, 50 swim back descend 1-3's
1:00 rest, check HR & take off fins

8 sets of:
1 x 125 @ 2:15- 25 catchup free drill, 25 6k/3str back drill, 50 swim back (neg split), last 25 dolph kick on side
1 x 100 swim-
odd rounds, swim free, except 3rd 25 is swim backstroke, @ 1:20 or 1:35
even rounds, swim backstroke, except 3rd 25 is swim freestyle, also @ 1:20 or 1:35
No rest between sets, check HR after 8th set.

Until 7:30p, finish up with...
3 x out & backs- all kick w/boards @ :45, free & dolphin kick (forward ss at midpool), except #2 is free/breast
1 x 50 kick FAST for time on back- focus on UDK past flags & FAST turn, @ 1:00

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

Saturday Morning, December 15, 2018- Combined Jr. Gold @ DS

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

4 x 50 @ 1:00- ra2la2 free drill, choice drill in primary stroke NO FREE
4 x 50 @ 1:00- fly pull with free kick, 2 kicks 1 pull breast drill- by 25's
6 x 25 sit & spin backstroke drill @ :35- except #'s 3 & 6 are kick FAST on back (UDK past flags!)
Check HR

3 sets of:
4 x 75-
1-3, 25 swim IM order by 75, then 50 kick (25 on back UDK past flags, 25 with boards FAST) @ 1:20 (Lanes 1&2 @ 1:30- okay)
#4- kick FAST for time with boards, 25 IM order by round, then 50 free @ 1:30 (Lanes 1&2 @ 1:40)
After #12...
8 x 25 partner kick with boards (except #'s 5&6 are on back) @ :45
1:00 rest, check HR

TEST SET-
8 x 50 kick FAST for time- can go 4 free, 4 free/choice by 25's; in two groups

Until 10 a.m., with shnorkels & buoys, finish up with...
3 x 50 pull free @ :50 or :55 (gets :05 faster by round)
1 x 100 swim free (still with shnorkel) @ 1:10 or @ 1:15 or @ 1:20
No rest between sets, check HR after 50's if you have time

100 easy drill before you get out. Change quickly for drylands and get back out on deck. Do an excellent job with your HW this weekend, regular workout tomorrow night out at Ida Lee. Have a great day!

Friday Morning, December 14, 2018- AM Jr. Gold, AM Sr. Silver and Sr. Gold- all @ DS

MEET WARMUP, then...

RACE DAY!!

Warmdown well before you get out. One week to go before we get into our holiday training schedule. Do an excellent job in school today, see you tomorrow. Have a great day!

Thursday Afternoon, December 13, 2018- Sr. Silver PM and Sr. Gold

1 x 800- odd 100's are drill/kick by 50's (UDK's!), even 100's are 75 swim, 25 skulling
1:00 rest


9 x 50 @ 1:00- 2 drill/kick by 25's, 1 swim/kick by 25's; last 3 NO FREE
8 x 75 @ 1:20- 25 kick build to FAST, 50 swim/drill by 25's in primary stroke- turn is FAST
Sr. Silver- 1 x 300, 50 choice, last 25 swim build to FAST
1:00 rest, check HR

Sr. Silver, 3 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
1 x 50 drill @ 1:00
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
BROKEN 50- 2 x 25 swim FAST @ :10 rest
1 x 150 swim freestyle br 3- 50 swim at 200 setup, then last 100 swim FAST for time
Last set can be choice, others are primary stroke

Sr. Gold-
With chutes & med ball
Med Ball Vert Kick-
3 rounds of:
:20 dolph kick, :20 breast kick, :20 free kick while you pass the med ball around- don't let the ball get wet
:30 rest after 1 minute of vert kick
After 3rd set...
With chutes, 2 set sat a time before you go back to med balls (3 rounds total- 1 free, 1 primary, 1 choice):
:10 on (swim), :20 off- two times
:20 on, :10 off- 2 times
:30 swim FAST
Check HR after each set.

Until 7:30p, finish up with...
3 x 50 swim IM order by 25's- fly/back, back/breast, breast/free
1 set @ :55, 1 set @ :50, 1 set @ :45, 1 set @ :40, then :30 rest...and 1 set @ :35!$*#%!

Warmdown at least a 150 drill/skulling before you get out. Do an excellent job with your HW tonight and get excited for our holiday training. Have a great day!

Thursday Afternoon, December 13, 2018- PM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!
This week we went 3 rounds of...
3 x 50 swim FAST @ :15 rest (1st 50 from a dive)- add up for 150 total- all @ 3:30, then...
1 x 150 swim FAST for time with fins- trying to be FASTER than your broken 150
1st round free, 2nd round primary stroke, 3rd round IM (last 50 is kick with boards)

Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!

Thursday Morning, December 13, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300/300
1:00 rest

With fins,
8 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill in primary stroke
Take fins off...
9 x 50 @ 1:00-
1- fly swim/drill
2&3- swim/drill in primary stroke
Build the swim to a FAST turn
1 x 300- kick/swim (build)/drill by 25's- odd 75's choice, even 75's primary stroke
1:00 rest

 4 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :50
2 x 100 swim 25 fly (build), 75 free br 3/5/3 @ 1:25 (or @ 1:30, or 1:35 if we have room)
1 x 125 swim free br 3 @ 1:25 (or @ 1:30, or @ 1:35)
1:00 rest after 1st set, :30 rest after 3rd set, check HR

4 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time
1 x 50 drill
3 x 50 swim at 2nd 50 split of 100 Goal Time
1 x 50 BROKEN: 2 x 25 @ :10 rest (same stroke as 50's swim above)- should be FASTER than 2nd 50 split
1 x 150 swim free as follows:
50 swim at 200 setup, eyeball the clock, then 100 swim free FAST- bring your legs into it and go!
1:00 rest between sets

Until 7:30a, finish up with...
50's pull free with shnorkels & buoys, paddles if you'd like:
3 @ :55, 1 @ :45
3 @ :55, 1 @ :40
3 @ :55, 1 @ :35
Check HR after each round, paddles only for one round at a time.

Warmdown a little easy before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!

Wednesday Afternoon, December 12, 2018- PM Jr. Gold @ DS

1 x 600- 300/300
1:00 rest

After warmup...

9 sets of:
3 x 50 kick on back (UDK!) @ :55
3 x 25 kick FAST with boards @ :10 rest, except every 3rd set is @ :40, partner kick RACE!
After every 3rd round...
1 x 200 swim FAST, different from round to round
1:00 rest, check HR after each set.

Until 6:30 p.m., finish up with...
:15 FAST vertical dolphin kick in corner of lane, then :05 rest
1 x 50 fly- 25 swim FAST, 25 drill
Repeat until 6:30p

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

Wednesday Morning, December 12, 2018- Sr. Silver AM&PM @ DS

1 x 600- 300/300
1:00 rest

2 x 300 @ :15 rest-
1, 50 fist free drill br3 then 25 kick on back (build)
2, 50 kick on back (FAST turn & UDK), 25 choice drill in primary stroke
From mid-pool:
12 x 25 swim in/FAST TURN & BREAKOUT/kick out @ :40
Go 4 free, 4 primary, 4 choice
5:00 social kick, then check HR
1:00 rest

9 rounds of:
3 x 50 kick on back @ :55- FAST turns & furious UDK's
3 x 25 kick FAST with boards @ :10 rest,  except every 3rd set is 3 x 25 @ :40, RACE
After every 3rd round...
1 x 200 swim (different by round), 2nd 100 is FAST
1:00 rest between sets, check HR

Until 7:30, with fins, finish up with...
50's breast pull with dolphin kick @ 1:00, desc 1-3 to FAST

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

Tuesday Afternoon, December 11, 2018- PM Jr. Gold, PM Sr. Silver & Sr. Gold @ DS

1 x 600- 300/300
1:00 rest

Jr. Gold-
8 x 50 @ 1:00- kick (build)/drill, 4 free, 4 NO FREE
8 x 50- 2 swim free neg split br 3, 2 swim/kick NO FREE @ :55
8 x 50- as above, but @ :45
1:00 rest, check HR

LONG SWIM-
3 times through:
200 swim free br 3 neg split (br5 on 3rd 50)
200 IM- each 50 is swim/kick by 25's, desc this 200 1-3
200 kick- 100 on back (UDK!) choice, 100 IM kick with boards- last 100 is always FAST
Check HR after 3rd set, then...
150 drill/skulling by 25's before Drylands.

Sr. Gold-

4 x 300 @ :15 rest- 50 drill, 25 kick (build)- except #4 is 50 kick (neg split) 25 skulling
Check HR, then...
3 sets of:
4 x 25 @ :40- FAST UDK to halfway, then choice, except #3 is all FAST
3 x 100 @ 1:40 "inside-outside 100's"- FAST inside the flags, DPS outside the flags
1 set free, 1 set primary, 1 set choice

Until 7:30, finish up with...
3 x 50 kick on back @ :50- FAST turns & UDK
3 x 25 kick all out FAST @ :10 rest- except every 3rd round is 3 x 25 kick @ :40, RACE

Sr. Silver-
4 x 300 as above, then...
3 sets of:
17 x 50- from this morning (4/4/3/3/3)
1st @ :55
2nd set @ :50
(1:00 rest)
3rd set @ :45!!!

War down a little before you go, do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!

Tuesday Morning, December 11, 2018- Jr. Gold AM, Sr. Silver AM & Sr. Gold @ DS

1 x 600- 300/300
1:00 rest

15 x 50 @ 1:00- 2 drill/kick, 1 all kick w/boards, desc 1-5
16 x 75 as follows:
3- swim free br 3/5/3 @ 1:05
1- swim IM (slide) @ 1:15
2/2
1/3
Last 4 all kick @ 1:15- 25 with boards, 50 on back (UDK)
1:00 rest, check HR

Jr. Gold- LONG SWIM
3 times through:
200- swim free neg split br 3
200 IM swim/kick by 25's desc 1-3
200 kick- 100 choice on back (UDK), 100 IM with boards, desc 1-3
Check HR after 3rd time through

Sr. Silver-
3 sets of:
4 x 50 swim free br 3/5
4 x 50 swim free/NO FREE
3 x 50 swim IM order by 25's
3 x 50 swim/kick primary stoke NO FREE
3 x 50 kick- make interval (go on back if missing)
Go @ :55, :50 & :45 by round

Distance-
3 sets of:
4 x 50 swim at pace @ :45 (75's in 2nd set, 100 in 3rd set)
1 x 150 swim FASTER than pace
50 easy choice
:30 rest
1 x 550 swim for time- add up to 1650 Goal Time
OR...
After 3 rounds of above, then go the 550's as follows:
3 x 550 @ :30 rest all FAST swim, add up for 1650 Goal Time

100 easy drill before you get out. Do an excellent job with school today and get excited for the holiday training. Have a great day!

Monday, December 10, 2018- PM Jr. Gold @ DS

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

8 x 50 drill/kick on back by 50's- 2 free, 2 NO FREE
30/20/10 @ 2:00 rest

Talk about the meet...
The Good, the Bad, and the Ugly...

Finish up with...
25 UDK @ :45

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!

Thursday Morning, December 6, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold- all @ DS

MEET WARMUP, then...

Anybody swimming Sport Fair this weekend:
15 x 50 @ 1:00-
2- drill/swim by 25's
1- kick on back with FAST TURN, UDK & BREAKOUT!
From midpool-
8-10 x 25's @ :50, work on turns 2 at a time, and some FAST FINISHES,

Anybody NOT swimming at Sport Fair this weekend:

RACE DAY!!!
3 sets of, all @ 4:00
100 swim FAST from a dive
100 BROKEN: 75/25 (:15 rest)
100 BROKEN: 75/25 kick (:15 rest)
Go one set primary stroke NO FREE, one set IM, one set free

150 drill/choice by 25's before you get out. Do an excellent job in school today & get excited to tear it up at Sport Fair this weekend. Have a great day!

Wednesday Afternoon, December 5, 2018- PM Jr. Gold

After warmup,

8 x 200 as follows:
75 kick FAST for time @ 1:30
50 swim 200 set-up style with FAST turn @ 1:00
75 BROKEN KICK- 3 x 25 kick FAST @ :10 rest
Odd rounds the kick is with boards, even rounds kick on back

Finish up with (until 6:30p):
4 x 50 swim at 200 GOAL PACE @ 1:10 (gets :05 faster by round, down to:55)
1 x 100 drill/skulling by 25's after each round
NO FREE on 50's GP

150 drill/choice by 25's before you get out. Do an excellent job with your HW tonight and get excited to race at Sport Fair this weekend. Have a great day!

Wednesday Morning, December 5, 2018- Sr. Silver AM @ DS

After warmup,

12 x 200 as follows:
1&2- 75 kick FAST @ 1:30/50 swim 200 set-up @ 1:00/75 kick FAST BROKEN, 3 x 25 @ :10 rest
#3, BROKEN 75 (3 x 25 kick @ :10 rest)/50 swim 200 set-up/ @ 1:0075 kick FAST
#4, swim 75 @ 200 set-up/50 drill/75 swim FAST

After #12, finish up with...

Until 7:30, 50's swim as follows:
2- IM order by 25's (NO FREE) @ :50
1- swim free br 3 @ :35

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

Tuesday Evening, December 4, 2018- Sr. Gold & Sr. Silver PM @ DS

800- drill/swim (25's)- kick, by 100's
1:00 rest

3 sets of:
2 x 75 drill/kick (build)/ drill by 25's @ 1:20
1 x 100 swim/kick- same stroke- @ 1:45, get time & desc 1-3
No ret between sets.

3 sets of:
2 mins of vertical kick (:20 on :10 off in 1st set, :15 & :15 in 2nd set, :10 & :20 in 3rd set)
4 x 15m sprints FAD- breakout FAST & carry that speed to 15 yards

200 easy drill- skulling by 25's

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

Tuesday Afternoon, December 4, 2018- PM Jr. Gold @ DS

1 x 600- 300/300
1:00 rest

Fly drilling with fins-

12 x 50- 2 swim fly/back, 2 kick- desc each set of 2

LONG SWIM
200 kick, 100 IM swim
200/200
200/300
200/400

Tuesday Morning, December 4, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

2 sets of:
4 x 50 drill @ 1:00 (drill/swim dps in 2nd set primary stroke NO FREE) choice drill
2 x 200 @ :20 rest-
#1- swim (build to FAST turn)/drill by 25's
#2- kick (build to FAST turn & breakout)/drill by 25's
Check HR after each set, :20 rest between sets
After 2nd set, finish up with...
8 x 50 swim free/choice (can be kick on 2nd 25), go 4 @ :45, 4 @ :40
8 x half-pool sprints @ :30
1:00 rest, check HR

Distance-
2 sets of:
1 x 150 swim free neg split @ 2:00
2 x 100 swim at pace @ 1:40
1 x 150 swim STRONG neg split free @ 2:00
2 x 100 swim at pace @ 1:40
1 x 750 swim free, desc 250's 1-3, hand touch at 500 okay; last 250 should be giddyup
Check HR, 1:00 rest between sets
Finish up with...
With fins, 75's swim desc 1-3's @ 1:20/1:30/1:40 by rounds of 3

Jr. Gold-
LONG SWIM-
200 kick- 150 on back (IM order/choice by 25's), focus on UDK's, then 50 kick FAST free/choice
100 swim IM
200 kick (as above)/200 swim IM
200 kick/300 swim IM
200 kick/400 swim IM
200 kick- as above, all FAST, get time
1:00 rest, check HR
Finish up with...
9 x 150 swim with fins desc 1-3's @ 2:40

Sr. Silver-
6 rounds of:
3 x 75's @ 1:10 desc/3 x 25's BROKEN/50 drill/75 swim FAST for time
150 drill/choice by 25's after even rounds
2 rounds primary, 2 rounds free, 2 rounds IM
Finish up with...
24 x 25's @ :40- "the usual"

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Check your email for relays on Thursday. Have a great day!

Monday Afternoon, December 3, 2018- PM Jr. Gold @ DS

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

4 x 125 @ 2:10- 50 3 strokes/6 kicks free drill, 75 drill/kick/drill in primary stroke by 25's
4 x 100 drill/50 kick/drill in primary stroke @ 1:45
4 x 75 @ 1:25 kick (build)/swim dps/kick (FAST UDK & breakout) in primary stroke
8 x 25 @ :45- odds kick FAST, evens swim 200 set-up, go 4 free, 4 primary stroke
1:00 rest, check HR

Pace 50's get faster by round, 100's stay the same, 150's- make the interval...
4 sets of:
5 x 50 swim at 200 GP @ 1:10
3 x 100 swim IM desc 1-3 @ 1:40
2 x 150 swim free @ :15 rest
#1- 50 build, 50 200 set up, 50 drill
#2- giddyup
1:00 rest between sets, check HR

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

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

Monday Morning, December 3, 2018- Sr. Gold, Sr. Silver AM & Jr. Gold AM- all @ DS

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

4 x 125 @ 2:10- 50 3 strokes/6 kicks free drill, 75 drill/kick/drill in primary stroke by 25's
4 x 100 drill/50 kick/drill in primary stroke @ 1:45
4 x 75 @ 1:25 kick (build)/swim dps/kick (FAST UDK & breakout) in primary stroke
8 x 25 @ :45- odds kick FAST, evens swim 200 set-up, go 4 free, 4 primary stroke
1:00 rest, check HR

Pace 50's get faster by round, 100's stay the same, 150's- make the interval...
4 sets of:
5 x 50 swim at 200 GP @ 1:05
3 x 100 swim IM desc 1-3 @ 1:30
2 x 150 swim free @ :15 rest
#1- 50 build, 50 200 set up, 50 drill
#2- giddyup
1:00 rest between sets, check HR

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

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

Sunday Morning, December 2, 2018- Sport Fair Jr. Gold & Jr. Silver

1 x 600- 300 swim free, 300 reverse IM drill
1:00 rest

3 sets of, all kick:
8 x 25 as follows:
2- 15/10 @ :40
2- all FAST @ :40
2- 15/10 @ :40
2- all FAST @ :25
Odd rounds with boards, 2nd set on back- focus on UDK past flags
No rest between sets, check HR after last 25

1 x 300- 50 drill in 4th best stroke, 25 choice skulling
3 sets of:
1 x 75 swim IM @ 1:10 (1:20)
1 x 125 swim free br 3 @ 1:30 (1:50)
1 x 125 swim IM (last 25 kick free on back @ 1:50 (2:10)
1 x 75 swim free br 3 @ :55 (1:05)
1:00 rest after 1st set, check HR

With fins, until 9:45a...
75's swim desc 1-3's @ 1:30 to something juicy!!! Go 3 free, 3 primary stroke, 3 IM

Until 10a...
Work on relay starts for the meet!

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 to race next weekend & have a great day! PS- NO WORKOUT TONIGHT AT IDA LEE!

Saturday Morning, December 1, 2018- Sport Fair @ DS (from Jr. G & Jr. S)

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

With fins:
6 x 25 fly pull with free kick @ :40
4 x 75- 25 fly kick on side (UDK past flags), 25 ra fly, 25 la fly, @ 1:25
4 x 50 @ 1:00- 25 swim fly build to FAST, 25 kick FAST on back (UDK to halfway)
1:00 rest, take fins off, then...
1 x 400 as follows:
25 blow it out the back fly drill, 50 choice kick on back neg split, 25 swim fly build ot FAST finish
1:00 rest

4 sets of:
3 x 75 swim @ 1:10 (or @ 1:20)- 25 swim fly (always build to FAST turn), 50 swim back w/IM tempo
1 x 100 swim free br 3/5 by 50's @ 1:10 or 1:20 (1:25 if needed)
No rest between sets, check HR after 4th set, then 1:00 rest

8 x 200 alternating @ 1:00/:40 or BROKEN as follows-
50/25/50/25/50- the 25's are always drill, the 50's will be different from round to round (some rounds are kick)

Finish up with work on starts until 10 a.m.

Do an excellent job with drylands today (Jr. Gold only) and get a little schoolwork done today as well. Tomorrow morning here at 8 a.m. Remember, NO WORKOUT TOMORROW NIGHT AT IDA LEE. Have a great day and get excited to race next week at Sport Fair!

Friday Morning, November 30, 2018- Jr. Gold AM, Sr. Gold @ DS

Meet warmup, then...

RACE DAY!!!

4 x 100 @ 6:00/5 x 100 easy swim free @ 1:30
4 x 50 @ 3:00/4 x 100 swim free @ 1:30
4 x 25 walk back/3 x 100 swim free @ 1:30

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

Thursday Afternoon, November 29, 2018- PM Jr. Gold, Sr. Silver & Sr. Gold

Jr. Gold-

Meet Warmup, then...

RACE DAY!!!
4 rounds of:
1 x 100 swim RACE from a dive @ 2:15- get time
1 x 75 kick RACE with boards- best your time from the 100
1 round primary stroke, 1 round free, 1 round IM, 1 round choice

Sr. Gold & Sr. Silver-
900- 200 drill/kick by 50's, then 100 swim (build)/skulling by 25's- 300 free, 300 primary, 300 choice

Warmup "as you feel" for 15-20 mins, then...

With fins:
3 sets of-
3 x 150 swim desc 1-3 to all out FAST @ 2:40
1 x 150 kick FAST for time, can you be better than your 200 Free best time?

Work on starts until 7:30 p.m.

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

Thursday Morning, November 29, 2018- Sr. G/Sr. S/Jr. G @ DS

1 x 600- 300/300- mix up the IM, but include some kicking
1:00 rest

8 x 25 @ :40- odds are bps, evens choice drill in primary stroke
8 x 100 @ 1:45- odds are swim build/drill by 25's, evens are swim/forward ss/kick by 12.5 (50), then 50 kick
8 x 25 odd swim build to a FAST TURN, evens 15/10
1:00 rest, check HR

Jr. Gold-
22 x 50 as follows:
3- swim IM order by 25's
5- swim/kick by 25's in primary stroke, except evens are 4th best stroke (NO FREE here)
3- all kick on back, focus on small FAST UDK'S and EXPLOSIVE breakouts
First round of 11 @ :50, second round @ :45
1:00 rest after #22, check HR

12 x 100 kick as follows:
Odds- 25 kick FAST with boards, 50 kick on back with FAST UDK's, then 25 kick FAST breast kick with boards- all @ 2:00, but hold under 1:40
Evens- BROKEN KICK FAST FOR TIME: 25/50/25, all @ :10 rest (all @ 2:30), with boards
Check HR after each 100

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

Sr. Silver-
8 sets of:
1 x 75 drill/swim FAST/drill by 25's @ 1:20
1 x 75 swim FAST/drill/swim FAST by 25's @ 1:20
1 x 50 drill @ 1:00
1 x 75 swim all out FAST for time @ 1:20
3 rounds primary stroke (NO FREE), 3 rounds free, 2 rounds IM

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

Sr. Gold-
11 x 50 (3 swim IM order, 5 swim/kick primary or 4th best stroke, and 3 all kick on back) @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 200 swim free @ 2:30

11 x 50- as above @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 300 swim free @ 3:30

11 x 50- as above, but @ :45
2 times: 2 x 125 swim free @ 1:30, 1 x 400 swim free @ 4:30
1:00 rest, check HR, then...

11 x 50- as above, @ :40!&$!!?!
1:00 rest, check HR
If there is time, finish up with 25's with fins @ :40 in sets of 4- the usual

War down at least a 150 before you get out. Do an excellent job in school today and get excited to race this weekend or next. Have a great day!

Wednesday Afternoon, November 28, 2018- Jr. Gold @ DS

1 x 600- 300/300
1:00 rest

Breaststroke drilling with fins (50's & 75's), then...

12 x 100 kick from AM group:
Odds- 25 kick FAST with boards, 50 kick on back, focus on FAST UDK, last 25 breast kick FAST with boards, all @ 2:00
Evens- BROKEN 100 kick FAST with boards, 25/50/25 @ :10 rest, all @ 2:30

With fins again until 6:30, finish up with...
24 x 25 @ :40- the usual

Do an excellent job with your HW tonight and get excited to race this weekend or next. RACE DAY tomorrow, be ready. Have a great day!

Wednesday Morning, November 28, 2018- Sr. Silver @ Dulles South

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

16 x 25 @ :40-
1-2, freestyle drill (4th best NO FREE last 2 rounds)
3- "fish" dolphin kick drill
4- FAST dolphin kick off the wal to 8y, then choice kick
4 x 200 IM @ 3:30-
Each 50 is swim to a FAST TURN, then drill, except...
1st 200 the last 50 is kick FAST ON BACK free
2nd 200 the 3rd 50 is KICK FAST ON BACK breast
3rd 200 is 2nd 50 free
Last 200 is FAST Dolphin kick on back
1:00 rest, check HR

With fins (paddles for middle 3, paddles option for last 3):
9 x 100 @ 1:40 breast pull with dolphins kick & flip turns, desc 1-3 to something JUICY- work on pressing out & sweeping in
1:00 rest, check HR

With boards:
12 x 100 as follows-
Odds- 25 kick build with boards, 50 kick FAST on back (UDK), last 25 kick FAST w/boards, @ 1:40
:20 extra rest
Evens-
BROKEN KICK WITH BOARDS: 25/50/25, all @ :10 rest, all @ 2:30
Check HR throughput.

Finish up with your choice...
Kicking relays:
Straight 150 vs. 3 x 50 relay,
OR.....
Straight 200 kick FAST FOR TIME

Easy 100 drill before you get out. Do an excellent job in school today, get excited to race this weekend. Back here tonight for Round 2. Have a great!

Tuesday Afternoon, November 27, 2018- PM Sr. Silver and Sr. Gold

1 x 800- 100 drill/swim primary stroke, 100 kick choice
1:00 rest

As you feel...
About 15 mins warmup on your own
1:00 rest

With 'chutes, 2 sets of:
:20 swim/:20 off for 2 minutes
2 x 50 drill @ 1:00
:30/:20 for 3 rounds
2 x 50 drill @ 1:00
:40/:20 for 3 rounds
100 easy drill choice
1:00 rest between sets, check HR

Finish up with, until 7:30p,

15y sprints from a dive in heats, get times to 15y
1 x 50 swim all out FAST FAD- try to be as FAST to 15y on the way...

100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race the next couple of weekends. Have a great day!

Tuesday Afternoon, November 27, 2018- PM Jr. Gold @ DS

1 x 600- 300/300
1:00 rest

3 rounds each at bulkhead end, then at DEEP END...
1:00 vertical dolphin kick- :20 each of dolph, breast & free kick
3 streamlined blastoffs from the bottom of the pool
:30 rest between sets
Check HR, then...

3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20- 1st set free, 2nd set primary stroke, 3rd set is 4th best stroke
1 x 100 kick on back- focus on 4 UDK's off each wall and desc 1-3 @ 1:45
No rest between sets, after 3rd set continue right into...
9 x 50 as follows:
1=2, swim/kick by 25's NO FREE @ :55, desc 1-2
#3- swim free br 3 @ :40
Check HR after #9

LONG SWIM-
4 times through
200 IM swim
200 IM kick- 100 on back, 100 with boards
100 in primary stroke- 25 swim build to FAST turn, 25 drill, hand touch to check clock...50 siwm at RACE PACE

150 easy drill/skulling before you get out. Do an excellent job with your schoolwork tonight and get excited to race the next couple of weekends. Have a great day!

Tuesday Morning, November 27, 2018- AM Sr. Gold, Sr. Silver & Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- all drill
1:00 rest

3 sets of:
2 x 75 drill/swim/drill by 25 @ 1:20
1 x 100 kick on back, focus on UDK's & desc 1-3, @ 1:40
No rest between sets; go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice
After 3rd set, continue right into...
15 x 50 in sets of 3:
1-2, swim/kick on back by 25's NO FREE @ :50, desc 1-2 if you can
3- swim free br 3 @ :35 (can be @ :40 in first round or two if needed)
1:00 rest after #15, check HR

Jr. Gold-
LONG SWIM-
4 times through...
1 x 150 swim IM/50 kick FAST on back
1 x 200 kick IM- 100 with boards 100 on back
1 x 100 in primary stroke- swim (build)/drill, then :05 rest (hand touch), then 50 swim at race pace
Check HR after 4th time through

Finish up with...
75's swim/pull free (by rounds) 3 @ 1:10, 1 @ 1:00; 3 @ 1:10, 1 @ :55; 3 @ 1:10, 1 @ :50- with shnorkel

Sr. Gold-
Freestyle pace-
4 sets of:
1 x 450 swim descend by 150's- hand touch at 300 okay, @ 6:00
4 x 100 swim at pace @ 1:30 (mile or 1000), or 1:45 (500 pace)

Sr. Silver-
6 rounds of:
8 x 50 as follows-
2 x 50 @ 1:00- swim build to RACE PACE turn, then drill (by 25's)
2 x 50 swim- various from round to round (@ :10 rest FAST or at 2nd 50 split @ 1:00, by rounds of 2)
1 x 150 swim neg split free br 3 after every 8 x 50 @ 2:30

If there is time, finish with the 75's listed above for Jr. Gold.

150 easy drill/skulling by 25's before you get out. Do an excellent job in school today & get excited to race at SPORT FAIR. Have a great day!

Monday Afternoon, November 26, 2018- PM Jr. Gold @ DS

1 x 600- 300/300, mix it up

Fly drilling with fins- focus on A) UDK off the wall, target 4 kicks each time; and B) breathing early in the stroke
Then go...
9 x 50 swim fly build to FAST turn, kick on the way back @ 1:00, 50, & :45 by 3's
1:00 rest

Until 6:30p, finish up with...
3 x 75 kick on back desc 1-3 @ 1:30
2 x 50 kick with boards FAST- different from round to round.

Do an excellent job with your HW tonight & get excited for your meets the next couple of weeks. Have a great day!

Monday Morning, November 26, 2018- Sr. Gold, Sr. Silver and Jr. Gold, @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/2 kicks 1 pull breast drill- by 25's
1:00 rest

2 sets of:
2 x 125 @ 2:10- 25 "BPK" drill, 50 3 strokes-6 kicks free drill, 50 choice breast drill
4 x 25 @ :35- breast pull with free kick- fast to the front & flat at the end
2 x 75 @ 1:30- 25 breast kick on back (keep knees at surface as you start the kick), 25 choice breaststroke drill, last 25 choice skulling- feel water on hands & forearms, no "conductor drill"
After 2nd set, continue right into...
16 x 50 in sets of 4:
1- swim back/breast "IM style"
2- swim breast build to a FAST turn & STRONG 2nd 25
3- swim breast/free- big kick here
4- swim/kick breast- again with the kick...
Go 4 @ :55, then 4 @ :45; then 4 @ :55, last 4 @ :40
Check HR

A little bit of kicking...
2 x 75 kick on back @ 1:20 (@ 1:10 for Sr.G) desc 1-2, focus on UDK
1 x 50 kick FAST for time @ 1:00- this needs to be juicy FAST!
1 x 100...I'm open to suggestions...

Sunday Evening, November 25, 2018- Combined 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

4 x 50 @ 1:10- body position kick/catchup free drill by 25's- really roll hips on both 25's
3 x 150 @ 2:40- 25 choice drill in primary stroke, 25 swim 200 setup, 25 swim build to FAST finish- NO FREE on these 150's
6 x 25 fly drill @ :40- odds are fly pull with free kick, evens are choice fly drill- UDK past the flags on each pushoff!
8 x "out & backs" @ :35- swim out to halfway, forward ss, then kick on back into the wall; odds are primary stroke NO FREE, evens are fly (go to 15y for fly swim)

5 sets of:
2 x 75 slide IM @ 1:10 (or @ 1:20)- go fly/back/breast #1, then back/breast/free for #2
1 x 100 swim/kick by 50's in primary stroke (NO FREE)- get time & descend 1-5 to something juicy!
 @ 1:40
1 x 100 swim free br 3/5 by 50's @ 1:10- target your mile freestyle pace
1:00 rest after 2nd set, check HR

With fins, finish up with...
24 x 25 @ :40-
1- 15y swim FAST, 10y drill
2- swim build to FAST finish
3- all swim FAST
4- all kick FAST on back @ :20
No rest between sets of 4, change strokes after each round of 4 (start with freestyle)

150 easy drill/choice by 25's before you get out. Do an excellent job with your HW tonight and make sure you're ready for the week ahead at school. Regular schedule all next week. Have a great day!

Saturday Morning, November 24, 2018- Combined Jr. Gold @ DS

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

6 x 100 @ 1:45
odds- 50 ra2 la2 free drill, 50 kick on back- 4 UDK's off each wall
evens- 50 fist free drill br 3, 50 choice drill NO FREE
4 x 125 @ 2:15- 25 kick with boards build to FAST, 50 swim neg split free br 3/5 by 25's, 50 drill/swim by 25's NO FREE
4 x 200 as follows:
odds-
25 fly pull with free kick, 50 3 strokes-6 kicks back drill, 25 2 kicks 1 pull breast drill; then 100 kick choice on back with FAST turns & UDK's to the breakout- all @ 3:45
evens @ 3:15- 100 swim IM, 100 kick IM order w/boards- get time & desc 1-2 to something juicy!
:30 extra rest, check HR & get ready...

18 x 50 in 3 sets of 6-
1-3, swim free br 3 @ :40 (or @ :50)
3 x 50 swim IM order by 25's (fly/back, back/breast, breast/free) @ :50 (or 1:00)- these get :05 faster by round...
NO rest between sets, check HR after #18
1:00 rest

TEST SET-
1 x 2000 swim free for time (some may go 1650)- take responsibility for your swimming and count for yourself!

Until 10 a.m., finish up with...
24 x 25's with fins in sets of 4- all @ :40...
1- swim build to FAST
2- swim 15y FAST, 10y drill
3- all swim FAST
4- all kick FAST on back @ :20

150 easy kick/skulling by 25's before you get out. Do an excellent job with your drylands today- remember, STRONGER OUT OF THE WATER MEANS STRONGER IN THE WATER. Regular workout tomorrow night at Ida Lee (6-7:30p). Be sure to do a little HW today, don't leave it all for tomorrow. Have a great day!

Thursday Morning, November 22, 2018- Combined 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

With fins:
8 x 75 @ 1:20-
50 2 dolphins kicks 1 breast pull drill, last 25 kick on back, 10y FAST underwater
:30 rest, check HR, take fins off
12 x 50 @ :50-
2 swim breast/free desc 1-2
1 swim/kick breast by 25's FAST
1 x 400- 50 choice backstroke drill, swim back-breast IM style, breast 25 is FAD
1:00 rest, check HR

6 sets of:
3 "out & backs" @ :40- 2 all kick with forward so, 1 swim/kick NO FREE
2 x 100- 1 swim free @ 1:10, target 500 pace; 1 kick FAST for time, BROKEN
1 x 50 swim in primary stroke FAST, FAD @ 1:00
No rest between sets, check HR when you can
Last three sets go 2 x 50 FAD in primary stroke @ 1:00; last set go BROKEN @ :10 rest

Finish up with:
6 x 150 pull free with shnorkels @ 2:00, desc 1-3's to something JUICY, choice toys

150 easy drill/skulling by 25's before you get out. Enjoy the Thanksgiving holiday with your families- we all have a lot to be thankful for. Saturday Morning at DS, and then regular Drylands. Have a great day!

Wednesday Morning, November 21, 2018- Sr. Silver and Sr. Gold @ DS

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

15 x 50 as follows:
odds- drill/kick by 25's @ 1:00, build the kick to FAST; focus on 4 UDK's off the turn
evens- swim/drill @ :50- focus on building to a RACE PACE TURN, EVERY TURN; can change up strokes, but same stroke for entire 50
3 x 150 @ 2:40
odd 50's are kick (1st on back, 3rd with boards)- focus on 4 UDK's, desc the 50's 1-2; middle 50 is swim IM transition
3 x 350 swim free with shnorkels & choice equipment (can be different by 350, but all with shnorkel)- except 1st & last 50's are kick with boards (and shnorkels), desc 1-3 to something juicy @ 5:15
1:00 rest, check HR, get water & a bathroom break if needed; then, GET YOUR MIND RIGHT...

6 rounds of:
5 x 50 @ 1:00-
odds are kick FAST for time with boards (bank the rest), keep track of FAST kick times...
evens are swim backstroke with RACE PACE TURNS & BREAKOUTS
MYSTERY SET- guess it and you don't have to do it...
Check HR after each round.

Until 7:30a, finish up with...
1 x 37.5 fly swim build to FAST turn @ :50
3 x 25 @ :40 IM order from midpool (1 fly, 1 back, 1 breast) with FAST turns
1 x 37.5 swim 4th best stroke with FAST turns @ :50
1 x 100 swim free br 3 @ FASTEST INTERVAL POSSIBLE
1:00 rest after every 3rd round, check HR

150 easy drill/skulling by 50's before you get out. Enjoy your time off today, catch up on some schoolwork & offer to help around the house. Tomorrow morning at 5a up at CM for the morning groups. Have a great day!

Tuesday Afternoon, November 20, 2018- PM Jr. Gold, Pm Sr. Silver and Sr. Gold- all @ DS

Jr. Gold-
1 x 600- 300/300
With fins, 25's & 50's working on backstroke tempo, then...
LONG SWIM-
4 times through:
150 backstroke- 25 choice drill, 50 swim with IM tempo
250 IM- 200 swim IM (regular) and 50 kick on back easy/FAST- focus on UDK past flags
Desc 400's 1-4, then check HR
Until 6:00 p.m., finish up with...
4 x 50 swim free/primary stroke by 25's @ :55 (gets :05 faster by round)
4 x 25 @ :40- odds are swim build to race pace (that means FAST) finish; evens are 15y FAST, 10y drill

Sr. Silver-
1 x 600- 300/300, then
8 x 75 drill/drill/kick (4 free, 4 primary)- build the kick to FAST
9 x 50 @ :50- swim/kick by 25's @ :50 desc 1-3, except middle 3 x 50 are swim IM order by 25's
1:00 rest
With fins, 3 sets of:
3 x 150 swim desc 1-3 @ 2;40- #3 is all out JUICY FAST- get time on #3
Take fins off
1 x 100 kick BROKEN with boards- 25/50/25, all @ :10 rest, should be at least :05 FASTER than 3rd 150 swim above
1:00 rest

Sr. Gold
After drylands...
1 x 800- 100 drill/swim by 50's, 100 kick choice desc 1-4
1:00 rest
Warmup AS YOU FEEL, 15-20 mins...get ready!
6 sets of (3 primary, 3 free):
Swim 25/50/25 @ :40/1:00/:40- all FAST, 50 should be within .5 of 1st 25 time; last 25 FASTER than half of 50 time
EXCEPT...
3rd set & 6th set are broken, @ :15 rest (primary stroke) and :10 rest (for free)
50 easy drill @ 1:00 between sets, check HR

Warmdown at least 8 minutes before you get out. Remember, regular workouts for tomorrow and Thursday Morning, but NO AFTERNOONS. Enjoy your time off- we all have a LOT to be thankful for. Have a great day!

Tuesday Morning, November 20, 2018- AM Sr. Gold, Sr. Silver & Jr. Gold @ DS

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

3 sets of, all @ :10 rest-
1 x 150- drill/skulling by 25's
1 x 100- drill/kick by 50's- neg split the kick, UDK to 6 yards
1* x 50 swim/kick by 25's, desc as you go through the 3 sets
*add 1 x 50 in each round, so 3rd round is 3 x 50 swim/kick @ :10 rest, desc 1-3
No rest between sets, check HR after 3rd set, then 1:00 rest

Everybody together, 2 sets of:
1 x 100 swim choice, but 1st 25 is fly drill
3 x 75 @ 1:15 25 swim fly, 50 kick on back (UDK past flags)
1 x 12525 swim fly, 75 drill/swim/drill in primary stroke, then last 25 kick FAST on back
:30 rest between sets, check HR

Distance-
3 sets of:
1 x 325 swim free get time @ 4:15
1 x 325 swim free- faster, @ 4:15
1 x 350 swim free- faster than time from 1st 325
:30 rest between sets, check HR; 2nd set is pull

Sr. Silver-
8 rounds of:
25/50/25, all @ :40/1:00/40- hold pace from 25, last 25 FT-Pace
1 x 150 swim free, last 50 kick, get time desc 1-4's

Jr. Gold-
LONG SWIM:
Distance set above???
Or...
2 times through:
1 x 800
250 IM (last 50 kick)
150 backstroke- go 25 drill 50 swim IM tempo
Then 400 swim free smooth/mile pace by 100's

Everybody finishes up with:
75's swim IM @ 1:20 desc 1-3
100's swim with shnorkels @ 1:10, or 1:15 or 1:20

Do an excellent job in school today and be sure to remind your parents about the holiday schedule. Have a great day!

Monday Afternoon, November 19, 2018- PM Jr. Gold @ DS

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

With fins, 2 sets of (2nd set can be without fins if you'd like):
6 x 25 @ :40-
2- choice free drill
1- fish dolphin kick drill
6 x 25 @ :40-
2- choice drill in primary stroke, NO FREE
1- kick on back, FAST UDK to 10y, then choice kick to the end
Check HR after each set, no additional rest between sets.

30/20/10, all @ 2:00 rest-
swim can be 450 free then 150 NO FREE
pull is 250 pull with shnorkel & buoy, then 150 with paddles, desc those 3 x 50 to what you can
kick is 150 on back (focus on UDK past flags), then 50 kick with boards easy/FAST by 25's
Check HR after each

The Good, the Bad, the Ugly...and the IMPORTANT- take notes

Until 6:30, work on...

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

Monday Morning, November 19, 2018- Jr. Gold, Sr. Gold & Sr. Silver @ DS

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

 With fins, 2 sets of:
6 x 25 @ :40-
2, choice freestyle drill
1- "fish dolphin kick" drill on side- only 2 breaths for the 25
6 x 25 @ :40
2- choice drill in primary stroke, NO FREE @ :40
1- kick on back with FAST UDK to halfway @ :40
Check HR after 1st set, then continue right into 2nd set (no extra rest between sets)
1:00 rest after 2nd set, check HR then take fins off.

Your choice of:

A) 30/20/10 @ 2:00 rest
The swim is straight free or back, 250 smooth & strong then 150 desc by 50's (800 free/800 back- ok)
The pull is with shnorkels; 250 no paddles, then 150 WITH PADDLES- alternate for 20 minutes
The kick is 150 on back, focus on UDK past the flags, then 50 with boards neg split;

OR....

3 sets of 18 x 50 as follows:
6 x 50 swim
6 x 50 pull with shnorkels & choice equipment (paddles for 2 at a time only)
6 x 50 kick on back (middle 2 with boards)
Sr.'s, go 1st round @ :50, 2nd round @ :45, 3rd round of 18 x 50 @ :40
Jr. Gold go @ :55/:50/:45- by rounds of 18

Check HR immediately after finishing, then one minute later ("OML"); then...

The GOOD, the BAD and the UGLY from the meet...

Until 7a or 7:30a, finish up with...
VDK for 2 minutes, :25 mod/:05 FAST, then :20/:10, then :15/:15, :10/:20
1 x 250 swim free br 3/7 by 50's with SWAMP TURNS (focus on using the UDK's to get you going)
4 x 50 kick on back (UDK's to 10 yards, smooth/FAST by wall) @ :55 (@ :50 if not making 10y in 2nd set, @ 1:00 in 2nd set if made 10y)
At 7:30 check HR and go a 100 easy choice drill.

Check your HR before you get out. Do a great job in school today- short week this week, make the most of each day. Regular schedule this week through Wednesday Morning; NO WEDNESDAY PM, then Thursday Morning (then off until Saturday AM!). Don't blow anything off this week- not school, not workout. Have a great day!

Thursday Morning, November 15, 2018- AM Sr. G/Sr. S/Jr.G

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

After warmup....

Jr. Gold-

3 x 50 swim/kick by 25's @ :55 (FAST turn), desc 1-3
4 x 50 swim at 200 Goal Pace @ 1:10*
1 x 150 swim free br3 @ 2:30- hand touch at 75 for STRONG neg split
No additional rest between sets, check HR after last 50 in each round & 150
*Gets :05 faster by round, so 5th round is @ :50- can be free in 5th round; primary stroke 1-4

Finish up with...
24 x 25 with fins @ :40- "the usual;" as usual, make the fast stuff FAST!

Sr. Gold/Sr. Silver-

Meet prep work- turns, breakouts, building kick, etc...

4 sets of:
3 x 50 swim/kick by 25's choice (FAST turns), desc 1-3 @ :55
4 x 50 swim at 200 Goal Pace @ 1:05*
2nd set @ :55; 3rd set @ :45; 4th set @ :10 rest
100 easy drill/skulling by 25's between sets, check HR

After 4th set, get right into 4 sets of:
4 x 25's from midpool, working FAST turns
1 x 125 swim free br 3 @ 1:45
1 x 125 swim free br 3 @ 1:35
1 x 125 swim free br 3 @ 1:25
No rest between sets, check HR when you can
1:00 rest

Finish up with...
24 x 25 @ :40 with fins- "the usual."

Warmdown well before you get out. Rest up today and make good use of your time off. Get excited to rest at the meet this weekend & have a great day!

Wednesday Afternoon, November 14, 2018- PM Jr. Gold @ DS

Same kick set as AM Sr. Silver on Wed 11/14, one group may go 75's @ 1:50
Finish with 24 x 25 @ :40- "the usual" before you warmdown.

Modified Race Day tomorrow, then the meet this weekend- get excited to race it up at Swim & Rock! Do an excellent job with your HW tonight. Have a great day!

Wednesday Morning, November 14, 2018- AM/PM Sr. Silver @ DS

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

6 x 150 as follows:
odds- 50 kick free on back, 100 swim/drill by 25's (FAST turns) @ 2:30
evens- 50 kick with boards NO FREE, 100 swim/drill NO FREE (same FAST turns) @ 2:45
1:00 rest, check HR

3 sets of (odd sets with boards, 2nd set on back)
6 x 75 @ 1:40-
1- 25 kick FAST, 50 choice
2- 50 kick FAST, 25 easy choice kick (keep boards for next 75)
3- 75 kick all out FAST for time
4-6, same as 1-3
After 1st set, BROKEN 100 (25/50/25 @ :10 rest, with boards)
After 2nd set, BROKEN 150 (3 x 50 @ :10 rest, on back)
After 3rd set, BROKEN 200 (75/50/75, @ :15 rest)
50 easy drill between sets.

After 3rd set, check HR then...
6 x 50 swim/kick by 25's @ :55
4 x 50 swim/kick by 25's @ :50
2 x 50 swim/kick by 25's @ :45
2 x 50- as above @ :55
4 x 50- as above @ :50
6 x 50- as above @ :45
1:00 rest, check HR

Until 7:30a, finish up with...
75's @ 2:00, "partner style" race- 25 RACE kick against your partner, whomever loses has to do a 50 in their 4th best stroke (winner can skip the last 50); we're do several different versions of this, all @ 2:00

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

Tuesday, November 13, 2018- PM Jr. Gold @ DS

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

9 x 50 @ 1:05- odds are drill/swim by 25's, evens are all kick with boards, desc 1-4
9 x 50 @ :55- odds are kick on back (UDK past flags!), evens are swim/kick choice
9 x 50 @ :45- odds are swim free neg split, evens are swim IM order by 25's
6 x 150 kick as follows:
odds- 100 kick on back (UDK), 50 kick FAST with boards free @ 2:50
evens- 100 kick IM on back (UDK!), 50 kick with boards in 4th best stroke NO FREE @ 2:50
1:00 rest, check HR

LONG SWIM-
4 times through:
300 swim IM (3 x 100's IM), desc 1-3, last 25 is kick free on back
150 swim- IM order by round (1st time through is fly, 2nd time through is back, 3rd time is breast, 4th time through is free)- go each 150 as follows: 75 swim (desc 25's 1-3), 25 drill, 50 swim FAST
1:00 rest after 4th time through, check HR

If there is time,
125's swim free with shnorkel @ 2:00 desc 1-3's

Warmdown an easy 150 drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!

Tuesday Morning, November 13, 2018- Sr. Gold, Sr. Silver & Jr. Gold @ DS

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

9 x 50 @ 1:00- odds drill/swim, evens kick with boards desc 1-3
9 x 50 @ :50- odds kick on back desc 1-5, evens swim/kick NO FREE
9 x 50 @ :40- odds swim free br3 with FAST TURNS, evens swim IM order by 25's
8 x 150 as follows:
Sr. Gold&Silver-
Kick @ 2:30 (@ 2:40 if necessary)- 100 on back, fast turns & breakouts, then last 50 kick FAST with boards
Jr. Gold-
Odds are swim free br 3, desc the 50's 1-3;
Evens are in primary stroke, go 50 swim 200 setup, 50 kick easy FAST by 25's, :10 rest, last 50 swim FAST, all @ 3:00
1:00 rest, check HR

Sr. Gold/Silver:
Distance, 4 sets of
400 swim free strong neg split, hand touch and :10 rest, then 150 swim free FAST
After 4th time through...
16 x 100 swim at pace, go 6 of 2, and 4 of your strongest event

OR.....6 sets of:
3 x 100 @ 1:40- 1st 50 swim at 2nd 50 split of 100 Goal Time, 2nd 50 is drill (same stroke)
1 x 50 swim same stroke as 100's, FASTER, @ 1:00
1 x 150 pull free with choice equipment @ 3:00, desc 50's 1-3 to what you can
No extra rest between sets, check HR when you can.

Jr. Gold:
LONG SWIM-
4 sets of (Aryan, Augustine, Michael & Samantha go 3 rounds):
400 swim IM- 4 x 100 IM's desc 1-4 to giddy up, last 25 in each 100 is kick free on back,
150 swim IM order by round (fly after 1st round, back after 2nd round, breast after 3rd round, then free for JP & Elena); go 75 swim, 25 drill, and last 50 swim FAST
1:00 rest, check HR after last time through.

Until 7:00a, finish up with...
100's swim free at pace in sets of 4 @ 1:45.

Warm down an easy 150 drill/choice by 25's before you get out. Do an excellent job in school today and get excited to race this weekend. Start thinking about what you want out of your swimming this SCY season. Have a great day!

Monday Afternoon, November 12, 2018- PM Jr. Gold @ DS

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

4 x 75 @ 1:25- 25 body position kick, 50 choice breaststroke drill
3 x 100 @ 1:50- 50 ra2 la2 freestyle drill, 50 2 kicks 1 pull breaststroke drill
12 x 25 @ :40- 1&2 are sit & spin drill, #3 is swim backstroke, "200 setup style"
6 x 75 swim back/breast/free by 25's, 2 @ 1:25 (desc), 2 @ 1:15 (desc again), 2 @ 1:05- make the interval
1:00 rest, check HR

12 x 150 as follows:
1- 50 kick FAST with boards, 100 swim IM
2- 100 kick on back, 50 swim neg split in 4th best stroke
3- all kick FAST with boards
4- swim free br 3 (except br 5 at 75-125), BIG negative split
Go 4 @ 2:45, 4 @ 2:35 and 4 @ 2:25
1:00 rest after #12; check HR after every 4th 150 (swim free)

With fins, four rounds of:
6 x 25 @ :40-
odds, swim build to furiously FAST finish
evens- 15M swim all out FAST, last 10 yards drill
After #6, continue right into...
1 x 50 LUNGBUSTER/swim by 25's- how fast can you go? Can you equal your 50 SCY best time? Be faster than your 50 SCY best time?!?

If there is time, until 6:30 p.m., finish up with...
75's swim free with shnorkels-
3 @ 1:10 (1:15) desc 1-3 to what you can; then #4 is swim free @ :55 (1:00)

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, November 12, 2018- AM Jr. Gold, Sr. Gold & AM Sr. Silver @ DS

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

4 x 75 @ 1:20- 25 body position kick, 50 choice breaststroke drill
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
12 x 25 @ :35- sit & spin backstroke drill, except #'s 4, 8 & 12 are swim at 200 set up
6 x 75 swim back/breast/free by 25's- 2 @ 1:20 desc; 2 @ 1:10, and 2 @ 1:00
:30 rest, put fins on...
8 x 50 @ 1:00
odds, choice fly drill/kick FAST UDK to 10M, then dolph kick on side
evens, swim fly build to FAST turn, then FAST UDK to 10M, then dolph kick on side
1:00 rest, check HR

Jr. Gold-
12 x 150 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST, 50 swim in 4th best stroke
3- all kick FAST
3 @ 2:40, 3 @ 2:30, 3 @ 2:20, 3 @ 2:10

Sr. Gold/Sr. Silver-
8 x 100 @ 1:40-
odds, swim/kick by 50's in 4th best stroke NO FREE
evens, all kick with boards desc 1-4 to something juicy!
1:00 rest, check HR

12 x 100 as follows:
1- fly/50 back/25 breast  @ 1:35
2- 25 back/50 breast/25 free @ 1:35
3- 25 breast/50 free/25 fly @ 1:35
:30 rest after #3, check HR; then...
BROKEN 100 IM as follows:
1st set: 25 fly/50 back-breast/25 free- all @ :10 rest
2nd set: 50 fly-back/25 breast/25 free, all @ :10 rest
3rd set: 50 fly-back/50 breast-free, :10 rest
4th set: straight 100 IM swim for time- RACE!
Interval for 100's 1-3 gets :05 faster by round of 3; 1:00 rest Broken 100

With fins, everybody finish up with...
"the usual," except after each set of 4...
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00

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

Sunday Evening, November 11, 2018- Combined Jr. Gold @ Ida Lee

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

2 sets of- 1 set primary stroke, 1 set in 4th best stroke:
4 x 25 drill @ :35
4 x 50 drill/kick by 25's @ 1:00- build kick to FAST
4 x 25 @ :40- odds different drill, evens swim build to FAST
4 x "out & backs" @ :40- swim out, forward ss, then kick on back back to the wall
:30 rest between sets, check HR

With fins (where noted), 3 sets of:
3 x 150 swim descend 1-3 to something juicy @ 2:40 with fins
3 x 75 swim IM (NO FINS) @ 1:40 swim desc 1-3
3 x 50 LUNGBUSTER/swim by 25's- WITH FINS @ 1:20, desc 1-3 to 50 SCY Goal Time
1 set primary stroke, 1 set 4th best stroke, 1 set free
Check HR after each round

Until 7:30 p.m., finish up with...
75's swim free with shnorkel- add 1 piece of equipment in each round (buoys, paddles, bands...)
3 @ 1:15 desc, 1 @ 1:00;
3 @ 1:15 (desc), 1 @ :55;
3 @ 1:15 (desc), 1 swim for time (NO PADDLES here)
1:00 rest between sets, check HR

100 easy 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 10, 2018- Combined Jr. Gold @ DS

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

Quick talk about backstroke-

Rotate on LONG AXIS;
Head stays still (look for eyebrows);
Roll hips evenly to maintain the tempo of the stroke.

With fins:
6 x 25 kick on back @ :40- odds are dolph kick, evens are free kick- feel difference on your short/long axis
6 x 50 @ 1:00- 25 ra 25 la backstroke drill
6 x 25 sit & spin backstroke drill- feel power from lower body, spin arms consistently
:30 rest, take fins off
8 x 75 @ 1:30-
25 3str-6k drill, 50 swim backstroke desc 1-3's
1:00 rest, check HR

16 x 100 as follows:
2- swim free br 3 @ 1:15 (desc if you can) or 1:20- should be tight interval!
2- swim back/breast by 50's (IM style) @ 1:40 desc 1-2 to something juicy!
 No rest between sets of 4, check HR after #4 in each set.

8 x 25 @ :40- odds drill, evens swim some sort of easy/FAST or FAST/easy- maybe fly here?
TEST SET-
3 x 350 swim IM (75 of each, then 50 kick free with boards), desc 1-3 to all out FAST

Until 10 a.m., finish up with...
freestyle pulling- go 50 with shnorkels & paddles, then take paddles off & descend the next 2 x 50's.

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

Friday, November 9- 2018- AM Jr. Gold, Sr. Silver & Sr. Gold @ DS

Meet Warmup, then...

RACE DAY!!!!

2 times through, @ 4:00 (2 heats, 3 groups in each heat):
200 fast for time (FFT)
175 FFT/25 easy
150 FFT/50 easy
125 FFT/75 easy
100 FFT/100 easy

1st round is primary stroke NO FREE, 2nd round is choice- can be IM, but drop your best stroke in each one first

Warmdown well before you get out. Do an excellent job in school today and get excited for the workouts this weekend. Have a great day!

Thursday Afternoon, November 8, 2018- Sr. Gold & Sr. Silver @ DS

1 x 900- 200 drill/swim by 25's, 100 kick on back- focus on UDK's
1:00 rest

15-20 minutes as you feel, include some "4th best stroke"
Finish with 6 half pool sprints- all kick, partner style @ :35 or :40
1:00 rest

15 x 50 kick @ 1:00- 1 FAST 1 easy, bank the rest
1 x 300 drill/kick on back choice by 50's
6 x 100 swim or pull free with shnorkels & choice equipment @ 1:30 desc 1-3's
1:00 rest

2 sets of (1 free, 1 primary kick or choice kick, but NO FREE)
3 x 150 kick on back desc 1-3 @ 3:00, focus on UDK's and make #3 juicy! Get time
4 x 50 choice @ :10 rest AR
Pseudo BROKEN 200 Kick: 75 kick FFT-50 easy choice @ 3:00/75 kick FFT- 2 x 75's should add up to faster than the 150's on your back above

Warmdown well before you get out so your ready for RACE DAY tomorrow morning. Do an excellent job with your HW tonight and take care of yourselves away from the pool. Have a great day!

Thursday Afternoon, November 8, 2018- PM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!

3 sets of (1 set primary stroke, 1 set IM, 1 set choice- can be free on choice):
BROKEN 150: 75 swim from a dive- get time & go 50 drill, all @ 3:00; then 2nd 75 swim from a push- add two 75's together for 150 total. Then...,

With fins, 3 x 150 swim desc 1-3 @ 2:40- the goal is to be FASTER than your 2 x 75 add-up from the Broken 150

Warmdown an easy 150 drill/kick choice on back by 25's before you get out. Do an excellent job with your HW tonight and enjoy your day off tomorrow. Saturday Morning here at DS with the combined group- and our TEST SET (3 x 350's IM). Have a great day!

Thursday Morning, November 8, 2018- Sr.G, Sr.S & Jr.G @ DS

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

With fins:
6 x 75 @ 1:20- 25 fish dolphin drill, 25 ra fly, 25 la fly
8 x 25 @ :35 fly pull with free kick- except #'s 3 & 7 are FAST dolphin kick on back @ :20
4 x 50 @ 1:00- "blow it out the back" fly drill/choice by 25's
1:00 rest, check HR & take fins off; then...

8 x 75 as follows:
odds- 25 swim fly build to FAST turn, 50 choice @ 1:10 (1:15)
evens- swim back/breast ("IM style"), kick free on back @ 1:10 (1:15)
Last 4 x 75 are :05 faster
1:00 rest, check HR

3 rounds of:
(3&1, two times through)
3 x 100 swim 25 fly, middle 50 free br 3/5, last 25 choice NO FREE @ 1:25 (or @ 1:40)
1 x 125 swim free br 3 @ 1:25 (@ 1:35 or 1:40)
After 2nd time through...
1 x 175 swim free br 3- like a 200, 100 s&s, 50 GO, last 25 big kick- target 200 Goal Time, @ 3:00
4 x 50 kick on back @ :55- race pace backstroke turn & breakout (JUICY UDK's!)
1:00 rest between sets, check HR

Until 7a/7:30a, finish up with...
4 x 100 kick @ 1:40- 25bo/50ba(UDK)/25bo- desc 1-4
:15 rest, get a partner...
4 x 25 partner kick @ :40, except #3 is @ :25
:30 extra rest...
1 x 50* kick FFT @ 1:00
*add 1 x 50 to distance each round.

150 easy drill/skulling before you get out. Do an excellent job in school today and get excited for Round II tonight, and RACE DAY tomorrow. Have a great day!

Wednesday Afternoon, November 7, 2018- PM Jr. Gold @ DS

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

2 sets of:
4 x 25 3 kick-surf breaststroke drill @ :40
3 x 50 @ 1:00 2k1p breast drill/breast kick on back @ 1:00
4 x 25 breast pull with free kick @ :40
3 x 50 swim back/breast by 25's @ :55 desc 1-3
No rest between sets. Check HR after 3rd set, then...
1 x 300-
25 skulling, 50 choice breaststroke drill, then last 25 swim breaststroke FROM A DIVE build to FAST
1:00 rest

3 sets of:
4 x 75 kick @ 1:30
1- 25 kick FAST with boards, 50 easy swim
2- 50 kick FAST (25 w/boards, 25 on back- UDK), 25 swim easy
3- all kick FAST for time with boards
4- 25 kick FAST, 50 easy choice
1 x 150 swim free br 3, desc 1-3 to all out RACE for time @ 3:00
No extra rest between sets, check HR after each 150.

Until 6p, finish up with...
4 x 75 @ 1:30- same as kick set above, except in your 4th best stroke, @ 1:30
1 x 150 kick for time- all out FAST, 50 on back choice, 50 with boards 4th best stroke, 50 on back choice- all @ 3:00
No extra rest between sets, check HR after each 150 kick

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

Wednesday Morning, November 7, 2018- Sr. Silver (AM & PM) @ DS

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

Warmup in primary stroke...for 20-25 minutes with 50's swim/kick & 75's swim/kick/swim.
Then...

3 sets of:
6 x 75 as follows:
1&4, 25 kick FAST with boards, 50 swim choice @ 1:30
2&5, 25 kick FAST with boards, 25 kick FAST on back, 25 swim easy @ 1:30
#3- kick FAST for time with boards @ 1:30
#6- kick FAST for time with boards, BROKEN (different by round- 3 x 25 @ :10 rest; 50/25 or 25/50- all @ :10 rest
1 x 150 swim free br 3 desc 1-3 @ 2:30
No rest between sets, check HR after 3rd set- 150 free should be max effort in 3rd set.
Check HR, then

3 sets of:
4 x 75 swim in primary stroke @ 1:30-
1- 25 swim FAST 50 drill
2- 50 swim FAST, 25 drill @ 1:30
3- 25 swim FAST, 25 drill to a hand touch, then last 25 swim FAST, all @ 1:30
4- all drill
1 x 150 kick FAST for time in primary stroke @ 3:00
Check HR after each 150 kick

If there is time, until 7:30a, finish up with...
75's swim free br 3 @ 1:10,desc 1-3 with shnorkels.

100 easy drill before you get out. Do an excellent job in school today, get excited for the last couple of workouts for the week tomorrow. Have a great day!

Tuesday, November 6, 2018- PM Sr. Silver @ DS

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

Breaststroke drilling with fins (25's & 75's), then...
3 sets of:
3 x 50 swim @ :50
odds- back/breast by 25's- "IM style"
#2- breast/free by 25's
1 x 100 swim free neg split @ 1:30- really get your giddyup going on the 2nd 50 here!
1 x 100 swim IM @ 1:30- last 25 is kick free on back
No rest between sets, check HR after 3rd set

Until 7:30p, finish up with (with Sr.G)...
1 x 50 from a dive- 35y with FAST breakout, cruise the turn @ :50, then last 15 swim FAST finish @ :50
1 x 50 from a dive @ :50- FAST turn
1 x 50 from a dive- same as #1, 35y @ :50, then last 15y @ :50
1 x 50 all drill
1 x 50 swim FAST for time from a dive (BROKEN in odd rounds, :10 rest at 25)

150 easy warmdown before you ob with your HW tonight, make sure you're ready for the week ahead at school. Get excited for a big KICK DAY tomorrow morning. Have a great day!

Tuesday, November 6, 2018- Sr. Gold @ DS

Drylands- same circuit, upstairs

1 x 800- 100 swim, 100 kick- go 400 free, 400 primary stroke
1:00 rest

With fins,
18 x 25 as follows:
2- drill in primary stroke @ :40
1- FAST dolph kick on back @ :20
Take fins off
1 x 400- 75 skulling drill/swim build- get out, last 25 swim FAD, FAST
1:00 rest

3 sets of:
3 x 50 swim build to FAST turn in primary stroke, then drill back @ :50
1* x 100 swim free neg split @ 1:20
*add 1 x 100 in each round (@ 1:10 in 2nd set, then 1:20, 1:10 & @ 1:00 in 3rd round)
1:00 rest after 3rd set, check HR

Until 7:30p, finish up with...
3 x 50 from a dive in heats- odds are FAST/easy/FAST (35 @ :50, then last 15 @ :50); #2 is FAST turn, all @ :50
1 x 50 drill
1 x 50 swim all out FAST for time from a dive (FAD), BROKEN every third round (:10 rest at 25)
Mix up strokes by rounds

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. Enjoy your day off tomorrow, do some yoga. Have a great day!

Tuesday Afternoon, November 6, 2018- PM Jr. Gold @ DS

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

With fins, talk about breaststroke
15 x 25 as follows:
2- breast pull with free kick @ :40
1- FAST dolphin kick on back @ :20!
3 x 100 breast pull with free kick desc 1-3 with flip turns @ 1:40
Take fins off
1 x 400- 75 drill/drill/swim build, last 25 swim FAD, FAST
1:00 rest

LONG SWIM-
6 times through
75 "slide" IM
125 freestyle- 100 swim at mile pace, last 25 kick FAST on back
150 kick IM- odd rounds on back, even rounds with boards- each 50 is easy/FAST by 25's
1:00 rest after 6th time through, check HR

Until 6 p.m., finish up with...
Work on starts- 2 free, 2 NO FREE

100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited for tomorrow's kicking. Have a great day!

Tuesday Morning, November 6, 2018- Sr. Gold, Sr. Silver & Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick by 50's
1:00 rest

4 x 75 @ 1:25- 25 "bpk," 50 choice drill in primary stroke
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim by 25's in primary stroke
9 x 50- swim/kick by 25's (1&2, desc), all kick for #3 with boards
3 @ :55/:50, 3 @ :50/:45, 3 @ :45/:40
:30 rest, check HR
8 minutes of...
Vertical kick (:20/:10), and 25's skull/swim dps @ :10 rest)
Check HR again.

Jr. Gold-
21 x 100 in sets of 3 @ 1:40 (1-2) & 1:10
1- swim/kick (primary)
2- all kick (primary free by 50's)
3- swim free br 3 @ 1:10
LONG SWIM-
6 rounds of
75 swim "slide IM"- to a hand touch
125 free- 100 swim free at pace (mile or 1000) to hand touch, then 25 kick FAST on back
150 kick FAST- odd rounds IM (by 50's), even rounds go 3 x 50 @ :15 rest, primary/free/primary by 50's
Check HR after 6th time through

Seniors-
4* sets of (3 rounds in primary stroke, 1 round freestyle):
4 x 50 drill/swim dps in primary stroke @ 1:00
Keep track of times:
25 @ :40/50 @ 1:00/75 @ 1:20- swim in primary, all FAST, add up times
1:00 rest, check HR, but stay at wall
1 x 150 swim BROKEN (:15 rest) for time
*We wound up going a 5th round, in 4th best stroke, before getting into the set of 75's to wrap up the morning.

Finish up with:
75's swim free 3 @ 1:10 (desc) 1 @ :55- odd rounds with shnorkel; even rounds with shnorkel & paddles.

Warmdown before you get out. Enjoy your time off today, be sure to get your HW done & offer to help your parents around the house. Have a great day!

Monday, November 5, 2018- Combined PM Jr. Gold @ CLAUDE MOORE

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

With fins:
8 x 25-
odds, choice breast drill @ :40
evens, FAST dolphin kick on back @ :20
6 x 75 @ 1:30- 2 dolphin kicks 1 breast pull with FLIP TURNS, desc 1-2
:30 rest, check HR & take off fins, then get right into...
1 x 300- drill/swim by 25's- go 50 breast 50 choice, the 25 swim is FROM A DIVE
1:00 rest, check HR

4 sets of:
3 x 75 kick @ 1:30- 25 with boards, 50 on back (UDK past flags!)
1* x 150 swim freestyle neg split
*add 1 x 150 in each round, and each one is different by round- as follows:
2nd set- 50 swim at 200 set up, 25 drill; then 50 at 2nd 50 split of 100 GT, then 25 drill
3rd set- swim FAST for time (get time & figure average per 50)
4th set- kick FAST for time, BROKEN: 3 x 50 @ :15 rest- try to be within :05 per 50 of your 150 FAST time.

150 easy drill before you get out, make the most of your time off today- offer to help around the house. Have a great day!

Monday Morning, November 5, 2018- AM Jr. Gold @ CLAUDE MOORE

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

With fins:
8 x 25-
odds- choice breaststroke drill @ :40
evens- FAST kick on back (UDK past flags) @ :20
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2
:30 rest, check HR & take off fins, then continue right into...
1 x 300- drill/swim by 25's- go 50 breaststroke, 50 NO BREASTSTROKE; 25's swim are from a DIVE build to FAST
1:00 rest

4 sets of:
3 x 75 kick @ 1:20 desc 1-3 to FAST, 25 with boards & 50 on back (UDK past flags)
1* x 150 swim free br 3, neg split
*Add 1 x 150 in each round as follows:
#2- 50 swim 200 set up 25 drill; then 50 at 2nd 50 split of 100GT 25 drill;
#3- swim free FAST for time, get time & figure average time per 50
#4- kick FAST for time with boards, 3 x 50 @ :15 rest- goal is to be within :05 of avg time per 50 from the 150 swim FAST.
1:00 rest

Until 7:30 a.m., finish up with...
3 x 50 pull free @ :55 (odd sets) or :45 (even rounds)- go with paddles & shnorkel in odd rounds, shnorkel only in even rounds- focus on steady head position, full hip rotation & finish your stroke
1 x 100 swim IM (last 25 kick on back) @ 1:40, desc 1-3; #3 is from a dive.
No rest between sets.

6 x 50 @ :55 swim free with FAST turn (odds) or drill/kick on back by 25's (evens) before you get out.

Do an excellent job with your HW today- don't blow off the day just because you're off. Check your email later today, we should be back on our regular schedule, but check for an email from us later today. Get excited for our first full week at DS & have a great day!

Sunday, November 4, 2018- Jr. Gold, done on your own

Do this workout wherever you can, be sure to thank your parents for getting you to a pool on short notice!

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

Not sure what the schedule will be for tomorrow, so do what you can to get some good kicking in today...

2 sets of:
4 x 50 @ 1:00- drill NO FREE/kick on back by 25's, build kick to FAST, UDK to 8 yards
3 x 100 @ 1:45- 1st 50 is kick easy/FAST (one of each kick), then 2nd 50 is drill/swim in 4th best stroke, NO FREE
9 x "out & backs" as follows:
1&2, kick free/dolphin kick (out free, back dolphin kick) with forward ss @ midpool, @ :35
#3- all kick (go a straight 25 here, no "out & back") @ :25 breast kick with boards, @ :25
Check HR after last 25, then finish each set with...
1 x 350 as follows:
150 swim free or back (same for both 150's)- hand touch & get time (should be about 85%)
50 drill (same stroke as 1st 150)
150 swim (same stroke as first 150) at about 95% effort, should be a good swim.
Check HR, then 1:00 rest between sets.
After 350 in 2nd set, check HR, then finish up with...

8 minutes of vertical kick-
:20 on, :10 off
Go 1:30 IM order by :30, then ;ast :30 choice (4 times through)

If there is time, finish up with...
24 x 25 kick @ :40- the "USUAL" in sets of 4- make sure the FAST stuff is FAST!

150 easy warmdown, drill/choice by 25's. Enjoy your time off tomorrow from school, and be sure to check your email EARLY for schedule updates. Have a great day!

Saturday Morning, NOvember 3, 2018- Combined Jr. Gold @ DS

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

8 x 25 @ :40- odds are choice drill freestyle, evens are kick on back (8yd UDK!)
6 x 75 @ 1:20- 25 catchup free drill, 25 choice drill in primary stroke, 25 kick on back build to FAST (UDK to 10 yards!)
8 x 100 @ 1:45-
odd 100's, 50 @ 200 setup (add kick on 2nd 25), then 50 drill in primary stroke
even 100's, 50 @ 1st 50 split of 100 Goal Time in primary stroke, then 50 drill/swim by 25's in primary stroke
6 x 50 kick @ :55 (2), :50 (2) and :45 (2)- make the interval, focus on UDK's!
1:00 rest, check HR

6 sets of:
4 x 50 @ 1:00-
1-3 swim at 200 pace (2nd 50 split of 100 Goal Time in primary stroke in even sets)
#4- drill (same stroke as 1st 3 x 50's)
1 x 75 kick FAST for time (50 on back, last 25 with boards- same stroke as 50's), all @ 2:00
No rest between sets, check HR after each round.

TEST SET-
400 kick FAST for time free with boards
Make sure I get your time

Until 10 a.m., finish up with...
24 x 25 @ :40 in sets of 4...."the USUAL," except it's all KICKING with boards

150 drill/skulling by 25's before you get out. Do an excellent job with drylands today, and with your HW this weekend. Tomorrow night at Ida Lee (6-7:30p), EVEN IF YOU'RE SWIMMING THE MILE AT THE DISTANCE MEET! Be sure to thank your parents for spinning you all over the world this weekend. Have a great day!