Wednesday Afternoon, January 31, 2018- PM Jr. Gold @ CM

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

  2 sets of:
2 x 75 @ 1:20- 25 fist free drill (feel water on forearms), 50 kick on back free/primary by 25's- focus on UDK's past the flags
1 x 125 @ 2:15 in primary stroke (NO FREE), odd 25's are drill, even 25's are swim build to a FAST turn

10 x 100 in sets of 5 as follows:
#1- all primary stroke 25 swim/50 kick on back/25 swim FAST from a dive @ 1:50, good UDK's!
#2- swim free br 3 @ 1:20- strong neg split here (or @ 1:25)
#3- swim IM @ 1:40
#4- swim free br 3 @ 1:15 (or @ 1:20)- make interval
#5- swim/kick (on back) by 50's in primary stroke (NO FREE) @ 1:30 (or @ 1:40)
1:00 rest between sets of 5, check HR

Until 6:00 p.m., finish up with...
1 x 50 kick on back @ :55- UDK past flags
1 x 100 kick @ 1:50 with boards free- except 3rd 25 is breast kick , all FAST, get time
1 x 50 kick on back @ :55- UDK past flags
1 x 100 kick @ 1:50 with free boards- except 1st 25 is dolphin kick- all FAST
1 x 50 kick on back @ :55- UDK past flags
BROKEN 200 kick with boards- 75/50/75, all @ :10 rest at the break; middle 50 is fly/breast by 25's
:30 rest between sets, check HR

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our meet on February 10. Have a great day!

Wednesday Morning, January 31, 2018- AM Jr. Gold @ IL

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

3 sets of:
2 x 75 @ 1:20- 25 fist free drill (feel water on forearms), 50 kick on back free/primary by 25's- focus on UDK's past the flags
1 x 125 @ 2:15 in primary stroke (NO FREE), odd 25's are drill, even 25's are swim build to a FAST turn
After 3rd set, check HR, then  25 easy skulling back to the other end

15 x 100 in sets of 5 as follows:
#1- all primary stroke 25 swim/50 kick on back/25 swim FAST from a dive @ 1:50, good UDK's!
#2- swim free br 3 @ 1:20- strong neg split here (or @ 1:25)
#3- swim IM @ 1:40
#4- swim free br 3 @ 1:15 (or @ 1:20)- make interval
#5- swim/kick (on back) by 50's in primary stroke (NO FREE) @ 1:30 (or @ 1:40)
1:00 rest between sets of 5, check HR

LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke

If there is time...
25's partner kick with boards @ :45, backwards ss at midpool (1st half free kick, 2nd half choice)

100 easy drill before you get out. Do an excellent job in school today & get excited for our meet on February 10. Have a great day!

Tuesday, January 30, 2018- PM Jr. Gold @ CM/IL

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

4 x 25 ra2 la2 free drill- focus on head position & hip rotation, @ :35
4 x 75 @ 1:20- 25 breast kick on back- keep knees at surface, 50 drill primary NO FREE
3 x 150 @ 3:00 swim (DPS)/drill by 25's for the 1st 100, then last 50 all swim, build each 25
:30 rest, check HR, then
8 x 50 kick @ :55, odds on back, evens with boards; focus on UDK, 2nd 25 is always FAST
1:00 rest, check HR
CM- skip the next set and go straight to the LONG SWIM (kicking tomorrow)
IL- do all three rounds of the next set (LONG SWIM tomorrow morning)

3 sets of:
1 x 50 kick on back @ :50
1 x 100 kick with boards FAST @ 1:40- 3rd 25 is breast kick, get time
1 x 50 kick on back @ :50
1 x 100 @ 1:40 kick with boards FAST- 1st 25 is dolphin kick, get time & add to 1st 100
1 x 50 kick on back @ :50
BROKEN 200- 75/50/75 @ :10 rest, all with boards; middle 50 is dolphin/breast by 25's

LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke

If there is time...
25's partner kick with boards @ :45, backwards ss at midpool (1st half free kick, 2nd half choice)

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

Tuesday Morning, January 30, 2018- AM Jr. Gold @ CM

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

4 x 25 ra2 la2 free drill- focus on head position & hip rotation, @ :35
4 x 75 @ 1:20- 25 breast kick on back- keep knees at surface, 50 drill primary NO FREE
3 x 150 @ 3:00 swim (DPS)/drill by 25's for the 1st 100, then last 50 all swim, build each 25
:30 rest, check HR, then
8 x 50 kick @ :55, odds on back, evens with boards; focus on UDK, 2nd 25 is always FAST
1:00 rest, check HR

3 sets of:
1 x 50 kick on back @ :50
1 x 100 kick with boards FAST @ 1:40- 3rd 25 is breast kick, get time
1 x 50 kick on back @ :50
1 x 100 @ 1:40 kick with boards FAST- 1st 25 is dolphin kick, get time & add to 1st 100
1 x 50 kick on back @ :50
BROKEN 200- 75/50/75 @ :10 rest, all with boards; middle 50 is dolphin/breast by 25's

LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke

Until 7:15 a.m., finish up with:
25's partner kick with boards @ :45, backwards ss at midpool

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

Monday, January 29, 2018- PM Jr. Gold @ CM

1 x 600- 300 swim free, 300 reverse IM- odd 100's drill, evens kick
1:00 rest

4 x 125 @ :15 rest- 50 6k/3s free drill, 75 drill/drill/kick by 25's in primary stroke NO FREE
6 x 50 drill/swim by 25's in 4th best stroke @ 1:00
1 x 400- kick/swim by 50's- kick is neg split on back (UDK's past flags), swim is choice
1:00 rest

4 sets of:
1 x 450 swim free with shnorkels- odd 50's cruise, even 50's at pace @ 7:00
1 x 300 swim free (no shnorkel), descend 1-2's- #2 & 4 are FAST


1:00 rest between sets, check HR

Until 6:00 p.m., finish up with...
100's swim @ 1:50 with shnorlels- odds at pace (pick one), evens kick FAST for time with boards

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our meet on Feb. 10. Have a great day!

Monday Morning, January 29, 2018- AM Jr. Gold @ :CM

1 x 600- 300 swim free, 300 reverse IM- odd 100's drill, evens kick
1:00 rest

4 x 125 @ :15 rest- 50 6k/3s free drill, 75 drill/drill/kick by 25's in primary stroke NO FREE
6 x 50 drill/swim by 25's in 4th best stroke
1 x 400- kick/swim by 50's- kick is neg split on back (UDK's past flags), swim is choice
1:00 rest

Quick talk about the meet
IMX'ers: 30/20/10

Everybody else, 4 sets of:
1 x 450 swim free with shnorkels- odd 50's cruise, even 50's at pace
1 x 300 swim free FAST, descend 1-2's

Until 7:15 a.m., finish up with...
100's swim@ 1:40 with shnorlels- odds at pace (pick one), evens kick FAST for time with boards

100 easy drill before you get out. Do an excellent job in school today & get excited for our meet on Feb. 10. Have a great day!

Sunday, January 28, 2018- Combined Jr. Gold @ IL

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

3 sets of:
3 x 50 drill/swim by 25's @ 1:00
4 x 25 kick FAST w/boards @ :45 (2nd set on back @ :35, 3rd set @ :25 with boards)
No rest between sets; 1st set is free, 2nd is primary, 3rd set is choice
After 3rd set,
1 x 300- 50 kick neg split on back (4 UDK), 50 drill/swim by 25's primary stroke NO FREE, swim is FAD
1:00 rest

12 x 100 @ 1:35 (or @ 1:45)
odds- all kick on back/with boards by 50's
evens- 25 swim primary build to FAST turn, 50 swim free br 3/5 build to FAST turns, 25 kick on back FAST
1:00 rest, check HR

Talk about head position on starts & breakouts
Work on 25's from a dive on holding head position through the breakout

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

Saturday Morning, January 27, 2018- Combined Jr. Gold @ CM

PMI @ the bleachers, 8-8:10 a.m.
1 x 600- 300 swim free, 300 reverse IM drill
1:00 rest

20 minutes warmup as you feel, then...

4 sets of:
4 x 15m sprints from a dive ("FAD")- drill back to the starting end
1 x 50 swim for time FAD
1 x 50 drill @ 1:00
No rest between sets
1st set- free
2nd set primary stroke NO FREE
3rd set 4th best stroke NO FREE
4th set- choice

Until 10:00 a.m., finish with 50's pull free with shnorkel & buoy (paddles- one round only):
3 @ :55, 1 @ :40 (then 2&2, then 1 & 3)
3 @ :50, 1 @ :35 (then 2&2, then 1&3)
200 drill/kick by 50's @ 3:30
6 x 50 kick FAST with shnorkels & boards @ 1:10
Check HR after last 50, but no rest between sets.

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

Friday, January 26, 2018- AM Jr. Gold @ CM

Meet Warmup, then...

RACE DAY!!

Elena (and anybody else who is going to IMX):
After your Meet Warmup, get a buoy & shnorkel for 2-3 rounds of:
4 x 50 pull free with buoy & shnorkel @ :55
1 (or 2 if you'd like) x 100 swim free at pace @ 1:45 (choice of pace, but get some 500 pace in for later today)- no buoy, but choice of shnorkel or no shnorkel on the 100's.

Warmdown until you feel loose, then hop out. Get excited to race this weekend- and remember, regular workouts all weekend for those of you NOT swimming at IMX. Have a great day!

Thursday, January 25, 2018- Combined Jr. Gold @ CM

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

12 x 75 as follows:
1-2's, 50 6 kicks-3strokes free drill, 25 kick on back, 4 UDK's past the flags @ 1:20
3-4, 50 kick neg split (4 UDK's past flags), 25 drill in primary stroke NO FREE @ 1:15
12 x 100 in sets of 3:
1- swim free br 3 @ pace- pick mile/1000/500 & stick with it, @ 1:40
2- swim 25 primary build to FAST turn, 50 free br 3, 25 kick on back @ 1:50
3- all kick FAST for time @ 2:00 with boards
1:00 rest, check HR

 3 sets of:
1 x 400 swim IM- except 100 is kick (w/boards-on back by 50's), @ 6:30; (#1 is fly kick/300 swim)
4 x 50 swim at 200 Goal Pace @ 1:10- interval gets :05 faster by round, hold pace throughout.
No rest between sets, check HR throughout.

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

Thursday, January 25, 2018- Combined Jr. Gold @ CM

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

12 x 75 as follows:
1-2's, 50 6 kicks-3strokes free drill, 25 kick on back, 4 UDK's past the flags @ 1:20
3-4, 50 kick neg split (4 UDK's past flags), 25 drill in primary stroke NO FREE @ 1:15
12 x 100 in sets of 3:
1- swim free br 3 @ pace- pick mile/1000/500 & stick with it, @ 1:40
2- swim 25 primary build to FAST turn, 50 free br 3, 25 kick on back @ 1:50
3- all kick FAST for time @ 2:00 with boards
1:00 rest, check HR

 3 sets of:
1 x 400 swim IM- except 100 is kick (w/boards-on back by 50's), @ 6:30; (#1 is fly kick/300 swim)
4 x 50 swim at 200 Goal Pace @ 1:10- interval gets :05 faster by round, hold pace throughout.
No rest between sets, check HR throughout.

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

Thursday, January 25, 2018- Combined Jr. Gold @ CM

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

12 x 75 as follows:
1-2's, 50 6 kicks-3strokes free drill, 25 kick on back, 4 UDK's past the flags @ 1:20
3-4, 50 kick neg split (4 UDK's past flags), 25 drill in primary stroke NO FREE @ 1:15
12 x 100 in sets of 3:
1- swim free br 3 @ pace- pick mile/1000/500 & stick with it, @ 1:40
2- swim 25 primary build to FAST turn, 50 free br 3, 25 kick on back @ 1:50
3- all kick FAST for time @ 2:00 with boards
1:00 rest, check HR

 3 sets of:
1 x 400 swim IM- except 100 is kick (w/boards-on back by 50's), @ 6:30; (#1 is fly kick/300 swim)
4 x 50 swim at 200 Goal Pace @ 1:10- interval gets :05 faster by round, hold pace throughout.
No rest between sets, check HR throughout.

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

Thursday, January 25, 2018- Combined Jr. Gold @ CM

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

12 x 75 as follows:
1-2's, 50 6 kicks-3strokes free drill, 25 kick on back, 4 UDK's past the flags @ 1:20
3-4, 50 kick neg split (4 UDK's past flags), 25 drill in primary stroke NO FREE @ 1:15
12 x 100 in sets of 3:
1- swim free br 3 @ pace- pick mile/1000/500 & stick with it, @ 1:40
2- swim 25 primary build to FAST turn, 50 free br 3, 25 kick on back @ 1:50
3- all kick FAST for time @ 2:00 with boards
1:00 rest, check HR

 3 sets of:
1 x 400 swim IM- except 100 is kick (w/boards-on back by 50's), @ 6:30; (#1 is fly kick/300 swim)
4 x 50 swim at 200 Goal Pace @ 1:10- interval gets :05 faster by round, hold pace throughout.
No rest between sets, check HR throughout.

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

Thursday, January 25, 2018- Combined Jr. Gold @ CM

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

12 x 75 as follows:
1-2's, 50 6 kicks-3strokes free drill, 25 kick on back, 4 UDK's past the flags @ 1:20
3-4, 50 kick neg split (4 UDK's past flags), 25 drill in primary stroke NO FREE @ 1:15
12 x 100 in sets of 3:
1- swim free br 3 @ pace- pick mile/1000/500 & stick with it, @ 1:40
2- swim 25 primary build to FAST turn, 50 free br 3, 25 kick on back @ 1:50
3- all kick FAST for time @ 2:00 with boards
1:00 rest, check HR

 3 sets of:
1 x 400 swim IM- except 100 is kick (w/boards-on back by 50's), @ 6:30; (#1 is fly kick/300 swim)
4 x 50 swim at 200 Goal Pace @ 1:10- interval gets :05 faster by round, hold pace throughout.
No rest between sets, check HR throughout.

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

Thursday Morning, January 25, 2018- AM Jr. Gold @ CM

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

12 x 75 as follows:
1-2's, 50 6 kicks-3strokes free drill, 25 kick on back, 4 UDK's past the flags @ 1:20
3-4, 50 kick neg split (4 UDK's past flags), 25 drill in primary stroke NO FREE @ 1:15
4 sets of:
2 x 25 partner kick (2 at a time, race) w/boards- forwards ss @ midpool (free/ NO FREE)  @ :40
1 x 50 swim/kick by 25's in primary stroke NO FREE, get time & desc 1-4 @ 1:00
:30 rest after  4th set, check HR, then...
15 x 100 in sets of 3:
1- swim free br 3 @ pace- pick mile/1000/500 & stick with it, @ 1:30
2- swim 25 primary build to FAST turn, 50 free br 3, 25 kick on back @ 1:40
3- all kick FAST for time @ 1:50 with boards
1:00 rest, check HR

4 sets of:
1 x 400 swim IM- except 100 is kick (w/boards-on back by 50's), @ 6:30; (#1 is fly kick/300 swim)
4 x 50 swim at 200 Goal Pace @ 1:10- interval gets :05 faster by round, hold pace throughout.
No rest between sets, check HR throughout.

Until 7:15, with fins, finish up with...
24 x 25 @ :40- the usual

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

Wednesday, January 24, 2018- PM Jr. Gold @ CM

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

3 sets of:
3 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast kick on back- 4 UDK's off the  wall!
2 x 100 @ 1:45- 50 choice drill in primary stroke, 50 kick on back choice/4th best stroke by 25's- no free kick for 4th best stroke, and 4 UDK's off each turn!
1 x 150 kick with boards- go IM order/choice by 25's (fly-choice, breast-choice, free-choice), get time & desc 1-3
:30 rest between sets, check HR
After 3rd set, take :30 rest, then get right into...

6 sets of:
4 x 1/2 pool sprint kicks @ :30 with boards- race side by side here, two at a time
1 x 50 swim/kick on back FAST @ 1:00 in primary stroke, NO FREE; go side by side here if you can
No rest between sets, but after the even rounds, go...
1 x 100 kick all out FAST for time- 50 free, 50 primary stroke NO FREE- with boards, @ 2:30

Until 6 p.m. finish up with...
3 x 50 swim backstroke/kick on back (dolph or breast kick, NO FREE) @ :50 (@ :55 if needed), desc 1-3 to what you can
2 x 75 swim backstroke @ 1:30, desc 1-2 to something juicy!
No extra rest between sets.

100 easy 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!

Wednesday Morning, January 24, 2018- Jr. Gold @ IL

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

3 sets of:
3 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast kick on back- 4 UDK's off the  wall!
2 x 100 @ 1:45- 50 choice drill in primary stroke, 50 kick on back choice/4th best stroke by 25's- no free kick for 4th best stroke, and 4 UDK's off each turn!
1 x 150 kick with boards- go IM order/choice by 25's (fly-choice, breast-choice, free-choice), get time & desc 1-3
:30 rest between sets, check HR
After 3rd set, take :30 rest, then get right into...

4 sets of:
4 x 1/2 pool sprint kicks @ :30 with boards- race side by side here, two at a time
1 x 50 swim/kick on back FAST @ 1:00 in primary stroke, NO FREE; go side by side here if you can
No rest between sets.

LONG SWIM-
5 times through:
1 x 100 swim IM (add 100 to each round, up to 400- twice, 2nd 400 is 4 x 100 IM's)
1 x 50 fly/breast kick by 25's with boards, FAST
1 x 50 kick free on back- STRONG negative split, and 4 UDK's off the turns!
 Check HR after  5th time through
1:00 rest- check HR

Until 7:15 a.m., finish up with...
3 x 50 swim backstroke/kick on back (dolph or breast kick, NO FREE) @ :50 (@ :55 if needed), desc 1-3 to what you can
2 x 75 swim backstroke @ 1:30, desc 1-2 to something juicy!
No extra rest between sets.

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

Tuesday Afternoon, January 23, 2018- PM Jr. Gold @ CM & IL

1 x 600- 300 swim freestyle, 300 reverse IM-- each 100 is drill/swim/drill/kick by200's
1:00 rest

With fins:
8 x 25 fly drill @ :35- odds fly pull with free kick, evens choice fly drill
 4 x 75 @ 1:20- 25 swim (build to FAST turn), 25 1/2 ra 1/2 la fly drill, 25 fly kick on side
:30 rest, take fins off then continue right into...
4 x 50 @ 1:00- catchup drill, blow it out the back fly drill by 25's
6 x 100 @ 1:45-
odds 25 swim fly (build), 50 swim free br 3, 25 swim fly- UDK FAST & FAR
evens- swim/kick on back (UDK's FAST & FAR) by 50's, desc 1-3
1:00 rest- CM, go straight to the LONG SWIM

With boards, 4 sets of:
1 x 75 kick IM order by 25's @ 1:20- get time
2 x 75 @ 1:20- 50 swim/drill by 25's (build the swim to a FAST turn), 25 kick FAST 
1 x 75 kick IM order by 25's FAST for time @ 1:30
:30 rest between 1st & 2nd set of 4, then again between 3rd & 4th sets, check HR
IL- skip the LONG SWIM and go straight to the "5 x 50/4 x 25" set...

LONG SWIM-
5 times through:
1 x 100 swim IM (add 100 to each round, up to 400- twice, 2nd 400 is 4 x 100 IM's)
1 x 50 fly/breast kick by 25's with boards, FAST
1 x 50 kick free on back- STRONG negative split
 Check HR after  5th time through
1:00 rest- CM, if there is time, go back and do the kick set

Until 6:00 p.m., finish up with...
5 x 50  free with shnorkels & buoys- odds pull @ :50, evens swim @ :40
4 x 25 @ :35- odds swim fly FAST, evens swim 4th best stroke  NO FREE build
No rest between sets.

100 easy drill @ 6:00 p.m.; do an excellent job with your HW tonight, and with drylands. Get excited for IMX this weekend & have a great day!

Tuesday, January 23, 2018- AM Jr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM-- each 100 is drill/swim/drill/kick by200's
1:00 rest

With fins:
8 x 25 fly drill @ :35- odds fly pull with free kick, evens choice fly drill
6 x 75 @ 1:15- 25 swim (build to FAST turn), 25 1/2 ra 1/2 la fly drill, 25 fly kick on side
:30 rest, take fins off then continue right into...
4 x 50 @ 1:00- catchup drill, blow it out the back fly drill by 25's
6 x 100 @ 1:40-
odds 25 swim fly (build), 50 swim free br 3, 25 swim fly- UDK FAST & FAR
evens- swim/kick on back (UDK's FAST & FAR) by 50's, desc 1-3
1:00 rest

With boards, 4 sets of:
1 x 75 kick IM order by 25's @ 1:20- get time
2 x 75 @ 1:10- 50 swim/drill by 25's (build the swim to a FAST turn), 25 kick FAST 
1 x 75 kick IM order by 25's FAST for time
:30 rest between 1st & 2nd set of 4, then again between 3rd & 4th sets, check HR

LONG SWIM-
5 times through:
1 x 100 swim IM (add 100 to each round, up to 400- twice, 2nd time is 4 x 100 IM's)
1 x 25 fly kick with boards, FAST
1 x 50 kick free on back- STRONG negative split
1 x 25 breast kick with boards, FAST
Check HR after  5th time through
1:00 rest

Until 7:15 a.m., finish up with...
5 x 50  free with shnorkels & buoys- odds pull @ :50, evens swim @ :40
4 x 25 @ :35- odds swim fly FAST, evens swim 4th best stroke  NO FREE build
No rest between sets.

100 easy drill @ 7:15 a.m.; do an excellent job with school today, and with drylands. Get excited for IMX this weekend & have a great day!

Monday, January 22, 2018- PM Jr. Gold @ CM

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

 3 sets of:
2 x 50 @ 1:00- 25 6ks/3strokes free, 25 2 kicks 1 pull breast drill
3 x 25 breast pull with free kick @ :35
1 x 75- 25 kick choice on back- UDK to halfway then build to FAST, last 50 swim breast/free by 25's @ 1:20 (gets :05 faster by round)
No rest between sets, check HR after 3rd set, then...
8 x 100 as follows:
odds- 25 swim fly (build), 75 kick on back- free/breast/fly by 25's, @ 1:45 (or @ 1:50)
evens- swim breast/free by 50's @ 1:30 (or @ 1:35)
1:00 rest, check HR again

 8 x 200 as follows:
odds- on back, 100 kick free, 100 kick IM order by 25's, @ 3:45 (go @ 4:00 if needed)
evens- BROKEN (100/2 x 50; 50/100/50; 2 x 50/100; 4 x 50- all @ :10 rest) all FAST
8 x 50 swim 4th best stroke/choice by 25's @ :55
:30 rest
1 x 200 kick with boards choice FAST for time as follows:
75/:10 rest/50/:10 rest/75
Check HR

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for IMX this weekend or our meet in February. Have a great day!

Monday Morning, January 22, 2018- AM Jr. Gold @ CM & IL

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

4 sets of:
2 x 50 @ 1:00- 25 6ks/3strokes free, 25 2 kicks 1 pull breast drill
3 x 25 breast pull with free kick @ :35
1 x 75- 25 kick choice on back- UDK to halfway then build to FAST, last 50 swim breast/free by 25's @ 1:20 (gets :05 faster by round)
No rest between sets, check HR after 4th set, then...
8 x 100 as follows:
odds- 25 swim fly (build), 75 kick on back- free/breast/fly by 25's, @ 1:40
evens- swim breast/free by 50's @ 1:25
1:00 rest, check HR again

12 x 200 as follows:
odds- on back, 100 kick free, 100 kick IM order by 25's, @ 3:40
evens- some sort of BROKEN, changes from round to round, but all FAST
8 x 50 swim 4th/best stroke/choice by 25's @ :50
:30 rest
1 x 200 kick choice FAST for time as follows:
100/:10 rest/4 x 25 @ :10 rest
Check HR

With fins, finish up with...
4 x 25 fly drill @ :35- different by round
3 x 50 swim/kick fly by 25's desc 1-3 @ 1:00, #3 should be juicy!

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

Sunday, January 21, 2018- Combined Jr. Gold @ Ida Lee

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

8 x 100 @ 1:45, as follows-
odds: drill/swim by 25's in primary stroke NO FREE
evens- all kick, desc 1-4, focus on UDK's!
6 x 25 @ :35 in primary stroke, odds drill, evens swim (build)
1:00 rest, check HR

5 sets of:
3 x 75 swim in primary stroke @ 1:40, desc 1-3 to FAST
5 x 25 in primary stroke @ :40- odds swim FAST from a dive, evens are drill
3 x 50 kick @ 1:00 with boards, as follows:
1st set, desc 1-3;
2nd set, desc 1-2/3;
3rd set, all 3 are FAST
4th set, all 3 are FAST @ :10 rest
5th set, 1 x 150 kick FAST for time
No extra rest between sets.

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

Saturday Morning, January 20, 2018- Combined Jr. Gold @ CM

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

Warmup as you feel for 15 minutes, then...

SWIM-A-THON!!

Do an excellent job with drylands today- and with your HW. Regular workout tomorrow night at Ida Lee. Have a great day!

Thursday, January 18, 2018- Combined Jr. Gold @ CM

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

4 x 50 ra2 la2 free/choice drill NO FREE by 25's
6 x 25 @ :35- odds breast pull with free kick, evens kick on back build to FAST, focus on UDK
10 x 100 @ 1:50 as follows:
odds- 25 swim free build to FAST turn, then 75 drill/swim/drill by 25's in primary stroke NO FREE
evens- all kick with boards, but gets :05 faster (#2 @ 1:45, #3 @ 1:40, etc...); miss interval, kick on back
1 x 200- skulling/drill in primary stroke NO FREE by 25's
1:00 rest

  3 sets of:
4 x 50 swim in primary stroke @ :50 (can go @ :55 in 1st round)- focus on FAST turns
1 x 100 swim free br 3 @ 1:15 (or @ 1:20, or @ 1:25)- hustle to make the interval
4 x 50 swim at 200 GP in primary stroke @ 1:10
1 x 200 swim free br 3 @ 2:25
50 easy choice
1:00 rest between rounds, check HR

100 easy drill before you get out. Do an excellent job in school today and get excited for the SWIM-A-THON this weekend. Have a great day!

Thursday, January 18, 2018- AM Jr. Gold @ CM

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

4 x 50 ra2 la2 free/choice drill NO FREE by 25's
6 x 25 @ :35- odds breast pull with free kick, evens kick on back build to FAST, focus on UDK
12 x 100 @ 1:45 as follows:
odds- 25 swim free build to FAST turn, then 75 drill/swim/drill by 25's in primary stroke NO FREE
evens- all kick with boards, but gets :05 faster (#2 @ 1:40, #3 @ 1:35, etc...); miss interval, kick on back
1 x 200- skulling/drill in primary stroke NO FREE by 25's
1:00 rest

 4 sets of:
4 x 50 swim in primary stroke @ :45 (can go @ :50 in 1st round)- focus on FAST turns
1 x 100 swim free br 3 @ 1:10
4 x 50 swim at 200 GP in primary stroke @ 1:00
1 x 200 swim free br 3 @ 2:15
50 easy choice
1:00 rest between rounds, check HR

With fins, finish up with...
150's breast pull with dolphin kick desc 1-3, with flip turns @ 2:40, can use paddles for one round

100 easy drill before you get out. Do an excellent job in school today and get excited for the SWIM-A-THON this weekend. Have a great day!

Wednesday, January 17, 2018- PM Jr. Gold @ CM

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

With fins:
4 x 25 kick on back- UDK to halfway, then choice kick to the end, @ :35
4 x 50 @ 1:00- 25 swim free (build), 25 choice drill NO FREE
6 x 75 @ 1:20- 25 breast pull with dolphin kick (with FLIP TURN), then 25 kick on back FAST, 25 choice drill in primary stroke, NO FREE
4 x 50 kick on back @ :45- UDK to halfway on each 25, then free kick the rest of the way
:30 rest, check HR then take fins off & continue right into...
12 x 25 as follows:
1&2 @ :40- choice drill (same stroke for both 25's)
#3 @ :25- kick FAST to 15yards, your choice, then easy breast kick to the end, but make interval
15 x 50 swim in sets of 5:
1-3, swim/kick by 25's in primary stroke @ :50 (can go on lane @ :55 if needed)
4&5, swim free br 3 @ :40 (can go one lane @ :45 if needed)
1:00 rest, check HR

Until 6 p..m., finish up with...
25's kick as follows:
2 x 25 per round- all @ 1:00
4 people per lane (or 3 if only 6 or 9 total), one person will sit out each round (read below)
1st 25- three people race, winner gets out (1st round, pick one person to sit out)
2nd 25, remaining 2 people race- winner gets out, the other person has to go a 50 swim FAST from a dive, but skips the next round
50 Fast from a dive is swum after every round of 2 x 25
Repeat until 6:00 p.m.

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

Wednesday Morning, January 17, 2018- AM @ IL

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

With fins:
4 x 25 kick on back- UDK to halfway, then choice kick to the end, @ :35
4 x 50 @ 1:00- 25 swim free (build), 25 choice drill NO FREE
6 x 75 @ 1:20- 25 breast pull with dolphin kick (with FLIP TURN), then 25 kick on back FAST, 25 choice drill in primary stroke, NO FREE
4 x 50 kick on back @ :45- UDK to halfway on each 25, then free kick the rest of the way
:30 rest, check HR then take fins off & continue right into...
12 x 25 as follows:
1&2 @ :40- choice drill (same stroke for both 25's)
#3 @ :25- kick FAST to 15yards, your choice, then easy breast kick to the end, but make interval
15 x 50 swim in sets of 5:
1-3, swim/kick by 25's in primary stroke @ :50 (can go on lane @ :55 if needed)
4&5, swim free br 3 @ :40 (can go one lane @ :45 if needed)
1:00 rest, check HR

LONG SWIM-
3 times through:
1 x 50 kick FAST with boards
1 x 150 swim neg split IM- 75 IM swim (NO FREE) 2 times
1 x 100 kick on back- strong neg split, focus on 4 UDK off the wall
1 x 150 drill/swim (build to race pace) in primary stroke NO FREE
1 x 150 kick with boards- :10 rest between 50's, all are FAST
No rest between rounds
Check HR after 3rd set

Until 7:15 a.m., finish up with...
25's kick as follows:
2 x 25 per round- all @ 1:00
4 people per lane (or 3 if only 6 or 9 total), one person will sit out each round (read below)
1st 25- three people race, winner gets out (1st round, pick one person to sit out)
2nd 25, remaining 2 people race- winner gets out, the other person has to go a 50 swim FAST from a dive, but skips the next round
50 Fast from a dive is swum after every round of 2 x 25
Repeat until 7:15 a.m.

100 easy drill before you get out, enjoy the snow today, and do some schoolwork. Have a great day!

Tuesday, January 16, 2018- PM Jr. Gold @ CM & IL

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

9 x 50 @ 1:00-
2 drill/swim, 1 all kick- get time & desc 1-3
:30 rest to check the next set

9 x 100 as follows (IL, go 12 x 100)-
odds- swim free br 3 @ 1:15 (or @ 1:20 or @ 1:25)
evens- 25 swim in primary stroke (BUILD to fast turn), 75 kick IM order by 25's on back @ 1:45 (or @ 1:55 if needed)
1:00 rest, check HR

LONG SWIM- (IL group, skip this and go straight to the 15 x 100's set)
3 times through:
1 x 50 kick FAST with boards
1 x 150 swim neg split IM- 75 Im (NO FREE) X 2
1 x 100 kick on back- strong neg split, focus on 4 UDK off the wall
1 x 150 drill/swim (build to race pace) in primary stroke NO FREE
1 x 100 swim free br 3- target mile pace
1 x 150 kick with boards- :10 rest between 50's, all are FAST
No rest between rounds
Check HR after 3rd set

With shnorkels & kickboards, finish up with 15 x 100 in sets of 3 as follows:
1- 25 kick FAST, 75 swim freestyle @ 1:45
2- BROKEN: 25 swim FAST 25 kick FAST with boards, :10 rest, then 50 kick FAST with boards, all @ 2:15
3- all kick FAST with boards for time @ 1:45
No rest between sets of 3.

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

Monday, January 15, 2018- PM Jr. Gold @ CM

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

2 sets of:
2 x 125 @ 2:15- 50 fist free drill br 3, 25 breast kick on back, 50 2 kicks 1 pull breast drill
3 x 75 @ 1:20- 25 breast pull with free kick, 50 choice drill NO BREASTSTROKE
6 x 25- odds are swim breast (build) @ :40, evens are kick breast on back @ :25, make interval
No rest between sets, check HR after each set

6 x 100 as follows-
odds- swim/kick by 50's @ 1:40- breaststroke
evens- all kick with boards, 2 x 50 @ :10 rest, all FAST, all @ 2:20
1 x 100 easy choice drill @ 2:00
6 x 100 as follows-
odds- 100 kick IM with boards @ 1:40
evens- swim/kick by 50's in primary stroke @ 1:40- kick is FAST
1 x 100 easy choice drill @ 2:00
6 x 100 as follows-
odds- kick free/NO FREE by 50's with boards @ 1:40
evens- 25 swim (build) in primary stroke NO FREE, 75 kick FAST on back- focus on UDK past flags
1 x 100 easy choice drill @ 2:00
:30 rest, check HR, then get shnorkels & continue right into...
5 x 150 swim free desc 1-3, #4 is catchup free drill, #5 is all out FAST for time
1:00 rest, check HR

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

Tuesday, January 16, 2018- AM Jr. Gold @ CM

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

9 x 50 @ 1:00-
2 drill/swim, 1 all kick;
then 1 drill/swim, 2 kick;
then :30 extra rest...
3 all kick FAST
1:00 rest, check HR

12 x 100 as follows:
odds- swim free br 3 @ 1:10
evens- 25 swim in primary stroke (BUILD to fast turn), 75 kick IM order by 25's on back @ 1:40
1:00 rest, check HR

LONG SWIM-
3 times through:
1 x 50 kick FAST with boards
1 x 150 swim neg split IM- 75 Im (NO FREE) X 2
1 x 100 kick on back- strong neg split, focus on 4 UDK off the wall
1 x 150 drill/swim (build to race pace) in primary stroke NO FREE
1 x 100 swim free br 3- target mile pace
1 x 150 kick with boards- :10 rest between 50's, all are FAST
No rest between rounds
Check HR after 3rd set

With shnorkels & kickboards, finish up with 15 x 100 in sets of 3 as follows:
1- 25 kick FAST, 75 swim freestyle @ 1:40
2- BROKEN: 25 swim FAST 25 kick FAST with boards, :10 rest, then 50 kick FAST with boards, all @ 2:00
3- all kick FAST with boards for time @ 1:40
No rest between sets of 3.

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

Monday Morning, January 15, 2018- Jr. Gold @ CM & IL

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


2 sets of:
2 x 125 @ 2:15- 50 fist free drill br 3, 25 breast kick on back, 50 2 kicks 1 pull breast drill
3 x 75 @ 1:20- 25 breast pull with free kick, 50 choice drill NO BREASTSTROKE
6 x 25- odds are swim breast (build) @ :40, evens are kick breast on back @ :25, make interval
No rest between sets, check HR after each set


6 x 100 as follows-
odds- swim/kick by 50's @ 1:40- breaststroke
evens- all kick with boards, 2 x 50 @ :10 rest, all FAST, all @ 2:20
1 x 100 easy choice drill @ 2:00
6 x 100 as follows-
odds- 100 kick IM with boards @ 1:40
evens- swim/kick by 50's in primary stroke @ 1:40- kick is FAST
1 x 100 easy choice drill @ 2:00
6 x 100 as follows-
odds- kick free/NO FREE by 50's with boards @ 1:40
evens- 25 swim (build) in primary stroke NO FREE, 75 kick FAST on back- focus on UDK past flags
1 x 100 easy choice drill @ 2:00
:30 rest, check HR, then get shnorkels & continue right into...
5 x 150 swim free desc 1-3, #4 is catchup free drill, #5 is all out FAST for time
1:00 rest, check HR


Until 7:15 a.m., finish up with...
50's kick in sets of 6 as follows:
2 @ :55
1 @ :40- make the interval
2 @ :55- breast/choice by 25's @ :55
1 all FAST breast/free by 25's @ 1:00
Go odd rounds of the 6 x 50 with boards (on the kick); go even rounds on back.


100 easy drill before you get out. Make sure you are ready for the week ahead at school. Have a great day!

Sunday, January 14, 2018- Combined Jr. Gold @ Ida Lee

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


9 x 100 @ 1:45 in sets of 3 as follows:
1&2- drill/kick by 25's
#3- all kick with boards- 50 free, 50 NO FREE- get time & desc 1-3
5 sets of:
1 x 125 swim free br 3 @ 1:35 (or @ 1:45 or @ 1:50 if needed)
1 x 25 swim in 4th best stroke NO FREE @ :35
4 x 25 kick all FAST with boards @ :40- go 2 at a time & RACE!
No rest between sets, check HR after each set.


With fins, until 7:30 p.m., finish up with...
75's swim desc 1-3's @ 1:40
odd rounds of 3 are primary stroke
even rounds of 3 are kick on back- focus on UDK past flags
No additional rest between rounds of 3, check HR after every third 75.


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

Saturday Morning, January 13, 2018- Combined Jr. Gold @ CM

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


8 x 25 @ :40- odds are 6k-3 strokes free drill, evens are choice kick (build) on back- but focus on small, fast UDK off the wall to halfway
6 x 75 @ 1:20- 25 swim free build to FAST turn, 50 choice drill in primary stroke NO FREE
6 x 100 @ 1:50- 25 swim free, 50 kick on back easy/FAST by 25's (4 UDK's off each turn), 25 swim (build) in primary stroke
1:00 rest, check HR


12 x 100 as follows:
odds- 25 dolph kick with boards, 50 breast kick on back (neg split), 25 FAST free kick with boards- all @ 2:00
evens- 50 kick on back FAST free ( UDK past flags), get time, then...:10 rest, then 50 kick FAST with boards either breast or fly kick- all @ 2:30
No additional rest between any of the 12 x 100's
After #12, check HR the go 100 easy drill choice
1:00 rest


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


Until 10 a.m., finish up with...
75's @ 1:10 (or @ 1:15) as follows:
1&2- swim free with shnorkels, desc 1-2
3&4 swim IM (NO FREE, no shnorkels) desc 1-2 if possible.


100 easy drill before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. Regular drylands today, and regular workout tomorrow night at Ida Lee. The meet got off to a great start last night, with best times by Isabel, Ali & Gavin in their 400 IM's (JP was .5 off his best time), and Sammy was 9:32 in the 1000 for 2nd overall. Wish you all were here, maybe next year. Have a great day!

Friday Morning, January 12, 2018- AM Jr. Gold @ CM

For those not racing at Greensboro this weekend...

1 x 600- swim free, 300 reverse IM drill- mix it up!
1:00 rest

All @ :10 rest
1 x 350- odd 50's choice free drill, even 50's kick
1 x 250- odd 50's choice drill in primary stroke NO FREE, even 50's swim free
1 x 150- skull/kick (build) by 25's- desc 25's kick
:30 rest, check HR

In pairs of 2 on the 25's (with boards for 25's):
4 x 25 kick choice @ :45- forward ss at midpool
2 x 50 kick on back desc @ 1:00
4 x 25 kick different choice @ :40- backward ss @ midpool
2 x 50 kick on back desc 1-2 @ :55
4 x 25 kick primary stroke FAST @ :35- forward ss @ midpool
2 x 50 kick on back @ :50
4 x 25 kick modified "over/unders" @ :45
2 x 50 kick FAST @ :10 rest, focus on UDK
Check HR, then...
1 x 300 choice fly drill/swim by 25's (middle 100 can be 4th best stroke
1:00 rest, check HR again

Until 7:15 a.m.,
4 x 50 swim various IM order by 25's @ :50 (or @ :45, or :40, or maybe :55)
3 x 100 swim free br 3 @ 1:10- except #2 is swim IM @ 1:25
1 x 75 swim FAST- some sort of IM
1:00 rest between sets, check HR

100 easy drill before you get out. Do an excellent job in school today- and with the workouts this weekend (I'll post them each morning). We'll miss you all at G'boro this weekend, have a great day!

Thursday, January 11, 2018- Combined Jr. Gold @ CM

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

4 x 75 @ 1:20- 25 kick free head out (build), 50 ra2 la2 free drill
4 x 50 @ 1:00-  25 catchup free drill (build kick), 25 breast kick on back
5 x 100 @ 1:45- 25 swim free (build to FAST turn), 75 drill/swim/drill by 25's choice NO FREE
3 x 150 @ 3:15- 50 swim back/breast by 25's, 100 swim/kick by 25's in primary stroke, 2nd 50 faster than 1st 50
9 x 50 swim/kick by 25's @ :50- odds NO FREE; evens NO FREE OR BACK
1:00 rest, check HR


3 sets of:
6 x 100 swim free at pace @ 1:40 (then 1:50, then 2:00)
5 x 50 kick with boards as follows:
  #1- all FAST @ 1:00
  2-3, all FAST @ :10 rest
  4-5, @ 1:00- IM order by 25's, all FAST
Check HR after each set.

If there is time, until 6:00 p.m., work on 15m sprints from a dive

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

Thursday Morning, January 11, 2018- AM Jr. Gold @ CM

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

4 x 100 @ 1:45 as follows:
 odds- 50 6ks back drill, 50 choice drill NO BACKSTROKE
 evens- 50 swim backstroke (build into the turn, then FAST 2nd 25), 50 kick on back IM order by 25's- kick is moderate, but the UDK's off the wall to the breakout are FAST
6 x 25 @ :35- breast pull  with buoys
 9 x 75 in sets of 3-
1&2- 50 swim back/breast by 25's, then last 25 is choice drill @ 1:15
#3- kick with boards, 1st 25 Tombstone kick free, 2nd 25 "eggbeater"  breaststroke (if you can), last 25 dolphin kick, @ 1:30
After #9, check HR, then finish up with...
1 x 25 TOMBSTONE KICK FREE- go in 2 heats & race back to the other end!
1:00 rest, check HR

12 x 25 @ 1:00- "over/unders"
Break into groups of two
1:00 rest, check HR

3 sets of:
With shnorkel & (pull buoy) when pulling- can use paddles for one set
3 x 50 swim @ :50, 1 pull @ :50
2 x 50 swim @ :50, 2 x 50 pull @ :50
1 x 50 swim, 3 x 50 pull- all @ :50
Then do a second set, all @ :45.
Then try a round @ :40
1:00 rest after 3rd set, check HR

3 sets of:
4 x 100 swim free at pace @ 1:30 (then 1:40, then 1:50)
5 x 50 kick as follows:
odds all FAST @ 1:00
evens all FAST @ :10 rest

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

Wednesday, January 10, 2018- PM Jr. Gold @ CM

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

 6 x 100 @ 1:45 as follows:
 odds- 50 6ks back drill, 50 choice drill NO BACKSTROKE
 evens- 50 swim backstroke (build into the turn, then FAST 2nd 25), 50 kick on back IM order by 25's- kick is moderate, but the UDK's off the wall to the breakout are FAST
 9 x 75 in sets of 3-
1&2- 50 swim back/breast by 25's, then last 25 is choice drill @ 1:15
#3- kick with boards, 1st 25 Tombstone kick free, 2nd 25 "eggbeater"  breaststroke (if you can), last 25 dolphin kick, @ 1:30
After #9, check HR, then finish up with...
1 x 25 TOMBSTONE KICK FREE- everybody go together & race back to the other end!
1:00 rest, check HR

18 x 25 @ 1:00- "over/unders" as follows:
Break into two groups (at opposite ends of the pool);
one group (at our starting end) swims OVER the surface down to the other end (the LG Office end);
The other group (starting at the LG Office end) does dolphin kick UNDER the surface back down to our starting end. If you need to take a breath on the "UNDER," take it quickly & get right back underwater to finish the 25.

Alternate back & forth (swimming when you're at our starting end, underwater dolphin kicking when you're at the LG Office end
Here's the catch: everybody leaves at the same time- so the "unders" really have to be UNDER, or else you're going to smash into the others who are swimming "over" the water.
Change strokes (on the "over" 25's- the swim 25's) after every 6; all "unders" are UDK.
Lastly, these are all FAST- 1:00 gives you LOTS of rest, so make them FAST.
1:00 rest, check HR

Until 6 p.m., finish up with...
With shnorkel &(pull buoy) when pulling-
3 x 50 swim @ :50, 1 pull @ :50
2 x 50 swim @ :50, 2 x 50 pull @ :50
1 x 50 swim, 3 x 50 pull- all @ :50
Then do a second set, all @ :45.
If there is time, try a round @ :40

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

Wednesday Morning, January 10, 2018- AM Jr. Gold @ Ida Lee

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

 6 x 100 @ 1:45 as follows:
 odds- 50 6ks back drill, 50 choice drill NO BACKSTROKE
 evens- 50 swim backstroke (build into the turn, then FAST 2nd 25), 50 kick on back IM order by 25's- kick is moderate, but the UDK's off the wall to the breakout are FAST
 9 x 75 in sets of 3-
1&2- 50 swim back/breast by 25's, then last 25 is choice drill @ 1:15
#3- kick with boards, 1st 25 Tombstone kick free, 2nd 25"eggbeater"  breaststroke (if you can), last 25 dolphin kick, @ 1:30
After #9, check HR, then finish up with...
1 x 25 TOMBSTONE KICK FREE- everybody go together & race back to the other end!
1:00 rest, check HR

18 x 25 @ 1:00- "over/unders" as follows:
Break into two groups (at opposite ends of the pool);
one group (at our starting end) swims OVER the surface down to the other end (the LG Office end);
The other group (starting at the LG Office end) does dolphin kick UNDER the surface back down to our starting end. If you need to take a breath on the "UNDER," take it quickly & get right back underwater to finish the 25.

Alternate back & forth (swimming when you're at our starting end, underwater dolphin kicking when you're at the LG Office end
Here's the catch: everybody leaves at the same time- so the "unders" really have to be UNDER, or else you're going to smash into the others who are swimming "over" the water.
Change strokes (on the "over" 25's- the swim 25's) after every 6; all "unders" are UDK.
Lastly, these are all FAST- 1:00 gives you LOTS of rest, so make them FAST.
1:00 rest, check HR

LONG SWIM-
5 times through:
75 swim IM by 25's (NO FREE)
50 kick on back neg split & focus on UDK's
50 swim in primary stroke at 200 Goal Pace (NO FREE)
125 swim freestyle br 3- middle 25 br 5
Check HR after 5th time through


Until 7:15 a.m., finish up with...
50's freestyle with the shnorkels alternating as follows:
3 swim @ :50, then 1 pull @ :50, then...
2 swim, 2 pull
1 swim, 3 pull
After 12 x 50 (3/1, 2/2, 1/3) @ :50, go the next 12 @ :45, then try 12 @ :40 if there is time.

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

Tuesday, January 9, 2018- PM Jr. Gold @ CM/IL

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

4 x 25 @ :35- ra2 la2 free drill
6 x 75 @ 1:20-  25 kick free head out (build), 50 choice drill in primary stroke
3 x 100 @ 1:45- 50 kick on back choice/breast by 25's (UDK past flags), 50 swim (build to FAST turn)/drill by 25's
9 x 50 swim/kick by 25's in primary stroke in sets of 3:
1-3 @ :55 (descend)
4-6 @ :45- make interval (go @ :50 if necessary)
7-9 @ 1:00  desc 1-3 to something juicy!
1:00 rest, check HR

LONG SWIM (IL- skip this and go straight to the...25's/75's/100 kick FAST)-
5 times through:
75 swim IM by 25's (NO FREE)
50 kick on back neg split & focus on UDK's
50 swim in primary stroke at 200 Goal Pace (NO FREE)
125 swim freestyle br 3- middle 25 br 5
Check HR after 5th time through

Until 6:00 p.m., finish up with...
4 x 25's kick with shnorkels & boards FAST @ :40- IM order by round (fly kick in 1st round, breast kick in 2nd round, etc)
2 x 75 swim free with shnorkel @ 1:10
1 x 100 kick FAST for time  on back @ 2:00
No rest between sets.

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

Monday Morning, January 8, 2018- AM Jr. Gold @ CM

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

4 x 200 @ :15 rest as follows-
50 6k-3str free drill, then drill/swim by 25's, NO FREE
Everybody together:
15 x 50@ :55, in sets of 3:
1- drill/swim by 25's
2- swim/kick by 25's
3- all kick easy/FAST by 25's (odd rounds on back, even rounds with boards- focus on UDK's)
Go odd rounds in 4th best stroke nO FREE; even rounds are choice
Last 6 @ :50
Check HR

6 sets of:
2 x 75 kick/swim/kick by 25's @ 1:30, desc 1-2 to FAST, get time for #2
1 x 75 kick FAST- will be different from round to round (BROKEN, straight, etc...)- the goal is to be faster on this 75 than the fast 75 on #2
After 6th round...
3 x 200 kick descend 1-3 @ 4:00
Check HR

Until 7:15 a.m., finish up with...
3 x 100 swim 75 free br 3/5/3, last 25 NO FREE (#2 with shnorkel all free) @ 1:25, desc
2 x 50 kick IM order by 25's with boards (and shnorkels) in odd rounds, on back (NO SHNORKEL) in even rounds, @ 1:00 (:05 faster by round)
No rest between sets.

100 easy drill before you get out. Do an excellent job in school today and get excitred for the meets this month. Have a great day!

Sunday, January 7, 2017- Combined Jr. Gold @ CM

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

With fins-
4 x 25 fly pull with free kick @ :35
4 x 50  @ 1:00- blow it out the back fly drill, kick on back FAST by 25's (UDK to halfway)
6 x 25 @ :35- odds are ra fly drill; evens are la fly drill- breathe every stroke & to the front
Check HR, take fins off & get right into...
1 x 300- 25 choice kick on back (build), 50 choice fly drill, 25 swim fly (build) FROM A DIVE
1:00 rest, check HR again

12 x 75 as follows:
1-8: odds are swim back/breast/free by 25's; evens are swim/kick/swim by 25's, all fly (go 1-4 @ 1:20; 5-8 @ 1:10
9-12, all kick IM order by 25's @ 1:15- you'll have to hustle here (JP's choice, on back or with boards)
2 x 300 kick @ 5:30 desc 1-2 as follows:
25 FAST kick choice with boards, 50 kick free on back (UDK past the flags)
1:00 rest, check HR

With fins, finish up with...
12 x 75 swim desc 1-3's @ 1:40; odd rounds of 3 are IM (NO FREE); even rounds of 3 are choice (can be kick).

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

Saturday Morning, January 6, 2018- Combined Jr. Gold @ CM

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

All @ :15 rest...
1 x 300- 50 6k/3str free drill, 25 choice kick on back, but UDK to halfway!
2 x 100- 50 2 kicks 1 pull breast drill, 50 kick FAST dolph/breast by 25's, with boards
3* x 150- 25 breast pull with free kick (build tempo into the turn), 25 kick on back from a DIVE
*on 3rd 150, go the 25 breast SWIM in stead of drill, build to a FAST finish
Check HR, then everybody together...

3 sets of:
3 x 50 swim breast/free by 25's @ :50 or :55 (2nd & 3rd sets @ :45 or :50)
4 x 25 kick with boards-
odds- 15m FAST free, 10 m easy breaststroke  @ :40
evens- all FAST free @ :25
1 x 100 kick IM (by 25's) FAST for time @ 2:00
No rest between sets, check HR after 3rd set; then...

TEST SET: 8 x 50 kick FAST for time with boards @ 1:00- free/breast by 25's
Check HR & give your avg & fastest times

With fins:
18 x 25 fly in sets of 6 as follows-
1-3  drill (different by round) @ :40
#4- swim build to FAST @ :40
#5- all kick on back @ :25, UDK to halfway
#6- swim fly FAST @ :20
No rest between sets, check HR after #18, then take fins off.

With shnorkels, finish up with...
3 x 50 swim free @ :45 (or @ :50 for Lane 1)
3 x 100 @ 1:40- 25 swim fly build to FAST turn, 50 swim free br 3/5 by 25's, last 25 kick FAST choice on back, UDK past the flags (no shnorkel for the 100's- unless you're really feeling adventurous)
No rest between sets.

100 easy drill before you get out. Do an excellent job this weekend with your races & drylands; DON'T FORGET, we have regular workout tomorrow night at Ida Lee. Have a great day!

Thursday, January 4, 2018- Combined Jr Gold @ CM

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

2 sets of:
3 x 75 @ 1:20- 50 drill, 25 kick build to FAST (one round free, one round primary)
1 x 125 @ 2:00 (gets :10 faster by round), swim odd 25's (build into FAST turn), even 25's kick on back - UDK past the flags!
No rest between sets; after 2nd set, check HR & get shnorkels & boards

All with shnorkel, 5 sets of:
1 x 50 kick FAST for time with boards @ 1:10
1 x 50 swim free FAST for time @ 1:10
1 x 50 kick FAST for time on back (no shnorkel here) @ 1:10- UDK past the flags!
1 x 50 easy choice skulling @ 1:10
No extra rest between sets

3 sets of:
4 x 100 swim free at pace @ 1:40 (1:50, 2:00 by round)
1 x 300 swim free desc 1-3 to something juicy!
:30 rest between sets, check HR

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

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

Thursday Morning, January 4, 2018- SCY @ CM

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

3 sets of:
3 x 75 @ 1:20- 50 drill, 25 kick build to FAST (one round free, one round primary, one round 4th best stroke)
1 x 125 @ 2:00 (gets :10 faster by round), swim odd 25's (build into FAST turn), even 25's kick on back - UDK past the flags!
No rest between sets; after 3rd set, check HR & get shnorkels & boards

5 sets of:
4 x 25 "partner kick" @ :40, with one forward ss at midpool
1 x 100 swim free FAST @ 1:30
1 x 100 kick FAST for time on back- UDK past flags or it doesn't count, @ 2:00
No extra rest between sets

3 sets of:
4 x 100 swim free at pace @ 1:40 (1:50, 2:00 by round)
1 x 300 swim free desc 1-3 to something juicy!
:30 rest between sets, check HR

With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the "ususal!"

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

Wednesday, January 3, 2018- PM Jr. Gold @ CM

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

4 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill NO FREE
8 x 50- odds swim/kick on back @ :55; evens swim free/NO FREE by 25's @ :45
2 x 125 @ 2:15- 25 sit & spin back drill, 100 drill/swim by 25's in primary stroke NO FREE
9 x 50 @ :50-
1-3, swim choice stroke (all same stroke) desc;
4-6, swim/kick choice (all same stroke)
7-9, kick on back, hustle to make the interval & desc 1-3 if you can
1 x 300 - each 100 is 25 skulling, 50 drill (choice stroke), 25 swim build to FAST, FROM A DIVE
1:00 rest, check HR

Until 5:45 p.m., with kickboards & shnorkels:
4 x 25 @ :45 "partner kick" with shnorkels & boards: go side by side (2 or 3 at a time) and race each 25 with face in the water; go one forward somersault at midpool, then continue kicking
Put boards up after #4, then...
1 x 100 swim free with shnorkel FAST (go one at a time, not side-by-side for this 100 free)
:30 rest between rounds, get boards for 25's kick
Same kick for all 4 x 25's, but can change kick from round to round.

At 5:45 p.m., finish up with (until 6:00 p.m.):
3 x 50's swim free  with shnorkel @ :50 (desc 1-3 if you can)
1 x 50 kick free with shnorkels & boards @ :50- you'll have to hustle on the 50 kick!
No rest between rounds, check HR at 6:00 p.m.

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the 2ndf half of the SCY season. Have a great day!

Wednesday Morning, January 3, 2018- Jr. Gold @ IL

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

4 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill NO FREE
8 x 50- odds swim/kick on back @ :55; evens swim free/NO FREE by 25's @ :45
2 x 125 @ 2:15- 25 sit & spin back drill, 100 drill/swim by 25's in primary stroke NO FREE
9 x 50 @ :50-
1-3, swim choice stroke (all same stroke) desc;
4-6, swim/kick choice (all same stroke)
7-9, kick on back, hustle to make the interval & desc 1-3 if you can
1 x 300 - each 100 is 25 skulling, 50 drill (choice stroke), 25 swim build to FAST, FROM A DIVE
1:00 rest, check HR

LONG SWIM-
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish, then...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR

Until 7 a.m., with kickboards & shnorkels:
4 x 25 @ :45 "partner kick" with shnorkels & boards: go side by side (2 or 3 at a time) and race each 25 with face in the water; go one forward somersault at midpool, then continue kicking
Put boards up after #4, then...
1 x 100 swim free with shnorkel FAST
:30 rest between rounds, get boards for 25's kick
Same kick for all 4 x 25's, but can change kick from round to round.

At 7 a.m., finish up with (until 7:15 a.m.):
3 x 50's swim free  with shnorkel @ :50 (desc 1-3 if you can)
1 x 50 kick free with shnorkels & boards @ :50- you'll have to hustle on the 50 kick!
No rest between rounds, check HR at 7:15 a.m.

100 easy drill before you get out. Do an excellent job in school today & get excited for the 2ndf half of the SCY season. Have a great day!

Tuesday Afternoon, January 2, 2018- PM Jr. Gold @ CM & IL

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

8 x 75 as follows:
1-2, 50 ra2 la2 free drill, 25 breast kick on back- UDK past flags, @ 1:25
3-4, 25 6k/3stroke free drill , 50 2 kicks 1 pull breast drill, @ 1:25
5-8, 25 swim breaststroke build to a FAST turn, 25 choice drill in primary stroke NO FREE, 25 kick FAST on back- UDK past flags; all @ 1:20
3 x 150 kick @ 3:00- odd 50's on back (UDK past flags), middle 50 breast/choice by 25's with boards
1:00 rest

LONG SWIM- (IL, skip this and go right to the "3 sets of" kicking)
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR

3 sets of:
6 x 100 kick as follows:
1st set, odds are IM with boards (desc), evens are breast/free by 50's on back FAST (UDK!), all @ 1:40;
2nd set, odds are free on back @ 1:35; evens are 25 dolphin kick/50 breast kick/25 free kick with boards @ 1:45
3rd set , odds are BROKEN with boards (25/50/25) @ :10 rest, all @ 2:30; evens are kick free on back FAST @ 2:00; focus on UDK, try to be faster than BROKEN 100's
50 easy choice after each round

Until 6:00 p.m., finish up with...
25's partner kick with boards & shnorkel; 4 @ :45, 4 @ :30- forward ss @ midpool. RACE on these!

100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're starting off the new year on a good note. Have a great day!

Tuesday Morning, January 2, 2018- AM Jr. Gold @ CM

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

14 x 75 as follows:
1-4, 50 ra2 la2 free drill, 25 breast kick on back- UDK past flags, @ 1:20
5-8, 25 6k/3stroke free drill , 50 2 kicks 1 pull breast drill, @ 1:20
9-14, 25 swim breaststroke build to a FAST turn, 25 choice drill in primary stroke NO FREE, 25 kick FAST on back- UDK past flags; all @ 1:15
3 x 150 kick @ 3:00- odd 50's on back (UDK past flags), middle 50 breast/choice by 25's with boards
1:00 rest

LONG SWIM-
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR

3 sets of:
6 x 100 kick as follows:
1st set, odds are IM with boards (desc), evens are breast/free by 50's on back FAST (UDK!), all @ 1:40;
2nd set, odds are free on back @ 1:35; evens are 25 dolphin kick/50 breast kick/25 free kick with boards @ 1:45
3rd set , odds are BROKEN with boards (25/50/25) @ :10 rest, all @ 2:30; evens are kick free on back FAST @ 2:00; focus on UDK, try to be faster than BROKEN 100's
50 easy choice after each round

Until 7:15 a.m., finish up with...
25's partner kick with boards & shnorkel; 4 @ :45, 4 @ :30- forward ss @ midpool. RACE on these!

100 easy drill before you get out. Do an excellent job in school today- get 2018 off to a good start. Have a great day!