Sunday, September 30, 2018- Combined Jr. Gold @ Ida Lee (SCY)

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

4 x 50 ra2 la2 free @ 1:00
4 x 75 @ 1:20- 25 kick on back (build), 25 swim free count strokes, 25 fist free drill-fewer strokes
6 x 50 drill/kick (build) NO FREE @ 1:00
6 x 100 swim free/NO FREE by 50's, desc 1-3/4-6 @ 1:40
:30 extra rest, check HR & get shnorkels...
12 x 75 free with shnorkels
3- @ 1:05, desc 1-3 (or @ 1:15)
1 @ :50- get your giddyup going to make this interval! (or @ 1:00)
1:00 rest after #12, check HR


With boards & fins, until 7:30 p.m....
4 x 25 kick with boards (the usual) @ :40
:20 extra rest, get fins on...
2 x 50 kick on back with fins @ :10 rest- BROKEN, different by round


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, September 29, 2018- Combined Jr. Gold @ DS (SCY)

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

4 x 50 @ 1:00- catchup free drill, choice drill in primary stroke NO FREE
6 x 25 breast pull with free kick @ :35- fast recovery back to the front, get flat after each stroke
4 x 50 @ 1:00- fly pull with free kick, breast kick on back (build), by 25's
6 x 75 @ 1:25- 25 sit & spin back drill, 25 ra2 only fly, 25 la only fly- breathe to the front, breathe every stroke
1 x 200- 25 choice kick on back build to FAST (UDK past flags), then 25 skulling
1:00 rest, check HR

2 sets of:
9 x 50 in sets of 3:
1-2, swim/kick by 25's @ :50 (or :55)
#3- swim free br 3 @ :35 (or @ :40)
6 x 50 swim IM order by 25's (fly/back, back/breast, breast/free- 2 times through)
1-3 @ :50 (or 1:00)
4-6 @ :45 (or :55)
*Focus on FAST turns, UDK & breakouts throughout this set
1:00 rest between sets, check HR

TEST SET:
3 x 350 IM (75 of each stroke, 50 kick free with boards) desc 1-3 to FAST @ 5:30
Keep track of your times so I can record your fastest 350.

Until 10 a.m., finish up with...
75's free with shnorkels
3- @ 1:05, desc 1-3 (or @ 1:15)
1 @ :50- get your giddyup going to make this interval! (or @ 1:00)

100 easy drill before you get out. Do an excellent job with your drylands this morning, thank your parents for getting you to both workouts today, and start some of your homework before you run out of weekend. Tomorrow night out at Ida Lee, 6-7:30 p.m. Have a great day!

Friday Morning, September 28, 2018- AM Jr. Gold @ DS (SCY)

Meet Warmup, then...

RACE DAY with the big group!

But first...
Drilling with fins (fly & primary stroke) by 25's
Then finish us up with...
50's @ :50 & :35 (2 & 1) go 2 swim/kick, 1 free

Do an excellent job in school today and get excited for our TEST SET tomorrow morning. Have a great day!

Thursday, September 27, 2018- Combined Jr. Gold @ DS (SCY)

Meet Warmup, then...

RACE DAY!!

3 rounds of (1 IM, 1 primary, 1 freestyle- in that order):
1 x 125- 75 swim, 50 kick with boards- straight, get time @ 3:00
1 x BROKEN 150 (3 x 50 @ :10 rest)- get time, can you be FASTER than 125 time?!?

Warmdown before you get out. Do an excellent job with your HW tonight, please remind your parents about Coffee tonight at Panera (6:30-7:30 p.m.). Have a great day!

Thursday Morning, September 27, 2018- AM Jr. Gold @ DS (SCY)

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

With fins- fly drilling with fins ("blow it our the back," fly pull free kick, 1/2 ra 1/2 la) by 25's
Finish with out & backs (alternating with), 50's fly swim/kick
1:00 rest, check HR & take fins off

18 x 75 in sets of 6 as follows:
1-2, 25 swim fly, 50 swim backstroke
#3- swim free br 3/5/3 by 25's
4-5, swim 25 fly, 50 back
#6- all kick on back, FAST- focus on UDK past flags
1:00 rest after 2st round of 6, check HR; NO REST between 2nd & 3rd round of 6
Lane 2 go @ 1:10/:55/1:10 @ 1:30
Lane 1 go @ 1:15/1:00/1:15 & 1:30
Check HR again after #18




After #18, :30 rest (check HR), then...
50's in primary stroke, alternating 1 drill & 1 pace, 1 drill & 2 pace, 1/3, 1/4, then back down- all @ 1:00

With boards, finish up with...
24 x 25 @ :45- "the usual," only it's all kick (odd rounds go with boards, even rounds on back)
*For odd rounds with the boards, the 2nd 25 (build to FAST) is TOMBSTONE KICK

100 easy drill before you get out. Do an excellent job in school today, get excited for RACE DAY tomorrow. Please remind your parents about COFFEE tonight at Panera. Have a great day!

Wednesday, September 26, 2018- PM Jr. Gold @ DS (SCY)

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

With fins- fly drilling with fins ("blow it our the back," fly pull free kick, 1/2 ra 1/2 la) by 25's
Finish with out & backs (alternating with), 50's fly swim/kick
1:00 rest, check HR & take fins off

18 x 75 in sets of 6 as follows:
1-2, 25 swim fly, 50 swim backstroke
#3- swim free br 3/5/3 by 25's
4-5, swim 25 fly, 50 back
#6- all kick on back, FAST- focus on UDK past flags
1:00 rest after 2st round of 6, check HR; NO REST between 2nd & 3rd round of 6
Lane 3 go @ 1:10/:55/1:10 @ 1:30
Lane 2 go @ 1:15/1:00/1:15 & 1:30
Lane 1 go @ 1:20/1:05/1:20 & 1:30
Check HR again after #18

With boards, finish up with...
24 x 25 @ :45- "the usual," only it's all kick (odd rounds go with boards, even rounds on back)
*For odd rounds with the boards, the 2nd 25 (build to FAST) is TOMBSTONE KICK

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for RACE DAY tomorrow. Please remind your parents about COFFEE tomorrow night at Panera. Have a great day!

Tuesday, September 25, 2018- PM Jr. Gold @ DS (SCY)

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

With fins:
6 x 25 breast pull with free kick @ :35
6 x 75 @ 1:20- 25 "fish" drill, 50 breast pull with dolph kick- desc 50 drill 1-3, 4-6, with FLIPTURNS
1:00 rest, take fins off & check HR

9 x 75 50 swim breast, 25 kick with boards, desc 1-3's with flip turns @ 1:20
1:00 rest

LONG SWIM-
3 times through (then 200 kick at end), add 25 to fly and 50 to back/breast:
100 kick on back, get time (UDK), 100 kick with boards IM- can you be within :05 of time on back?
25 swim fly, 50 back, 50 breast, 25 swim free
2nd time through is 50/100/100/50
3rd time through is 75/150/150/75
Then 200 kick again
Check HR

With shnorkels & kickboards, finish up with...
3* x 50 swim free @ :50, desc 1-3
50 kick with boards @ :50
*add 1 x 50 up to 3, then back down again

100 easy drill before you get out. Do an excellent job in school today and enjoy your day off tomorrow morning. Have a great day!

Tuesday Morning, September 25, 2018- AM Jr. Gold @ DS (SCY)

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

With fins:
6 x 25 breast pull with free kick @ :35
6 x 75 @ 1:20- 25 "fish" drill, 50 breast pull with dolph kick- desc 50 drill 1-3, 4-6, with FLIPTURNS
1:00 rest, take fins off & check HR

9 x 75 50 swim breast, 25 kick with boards, desc 1-3's with flip turns @ 1:20
1:00 rest

LONG SWIM-
3 times through (then 200 kick at end), add 25 to fly and 50 to back/breast:
100 kick on back, get time (UDK), 100 kick with boards IM- can you be within :05 of time on back?
25 swim fly, 50 back, 50 breast, 25 swim free
2nd time through is 50/100/100/50
3rd time through is 75/150/150/75
Then 200 kick again
Check HR

With shnorkels & kickboards, finish up with...
3* x 50 swim free @ :50, desc 1-3
50 kick with boards @ :50
*add 1 x 50 up to 3, then back down again

 100 easy drill before you get out. Do an excellent job in school today and enjoy your day off tomorrow morning. Have a great day!

Monday, September 24, 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

4 x 50 da back drill @ 1:00
4 x 75- 25 "fish" dolphin kick drill, 25 ra back 25 la back drill @ 1:20
6 x 50 @ 1:00- 25 sit & spin drill, 25 kick on back build to FAST
3 x 100 @ :10 rest, 25 body position kick drill ON BACK, 50 swim backstroke build to FAST turn, then last 25 6ks back drill
1:00 rest, check HR

3 sets of:
3 x 150 as follows:
50 swim back, 100 choice NO BACK @ 2:20
100 swim back neg split, 50 choice back drill @ 2:30
150 swim backstroke for time- different by round (desc 50's, neg split, middle 50 "IM" etc)

With boards, 3 sets of:
4 x 25's kick with boards as "out & backs," partner kick" style @ :40
1 x 50 kick FAST for time on back @ 1:00
1 x 100 kick with boards FAST- different by round @ 2:00
1 x 150* swim free- get time, figure pace per 50, gets faster by round
*200, then a 250 by rounds, etc...

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

Monday Morning, September 24, 2018- AM Jr. Gold @ DS (SCY)

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

4 x 50 da back drill @ 1:00
4 x 75- 25 "fish" dolphin kick drill, 25 ra back 25 la back drill @ 1:20
6 x 50 @ 1:00- 25 sit & spin drill, 25 kick on back build to FAST
3 x 100 @ :10 rest, 25 body position kick drill ON BACK, 50 swim backstroke build to FAST turn, then last 25 6ks back drill
1:00 rest, check HR

3 sets of:
3 x 150 as follows:
50 swim back, 100 choice NO BACK @ 2:30
100 swim back neg split, 50 choice back drill @ 2:40
150 swim backstroke for time- different by round (desc 50's, neg split, middle 50 "IM" etc)

With boards, 3 sets of:
4 x 25's kick with boards as "out & backs," partner kick" style @ :40
1 x 50 kick FAST for time on back @ 1:00
1 x 100 kick with boards FAST- different by round @ 2:00
1 x 150* swim free- get time, figure pace per 50, gets faster by round
*200, then a 250 by rounds, etc...

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

Sunday, September 23, 2018- Combined Jr. Gold @ Ida Lee (SCY)

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

With fins- fly drilling (25's, different by 6's)

Without fins-
6 x 50 @ :10 rest- 25 "blow it out the back" fly drill, then ra2 la2 free drill
Everybody together:
16 x 75 in sets of 4:
1-4, 25 swim fly build, 50 kick on back (neg split) @ 1:20
5-8, 25 dolph kick on side, 50 swim free br 3/5 by 25's @ 1:15
9-12, 25 swim fly, 25 swim back, 25 kick breast with boards @ 1:10
13-16, swim IM @ 1:05
Lane 1, add :05 to each interval
1:00 rest, check HR

With boards, where noted-
9 x 100 in sets of 9:
1- 50 dolph kick, 50 breast kick- all with boards, @ 1:45
2- 50 choice kick with boards, 50 choice kick on back (UDK past flags) @ 1:40
3- kick IM order by 25's with boards
:30 rest after #3, then 4-9 straight through
1:00 rest, check HR

With fins until 7:30 p.m., finish up with...
75's swim desc 1-3 @ 1:40, 25 fly, 50 back

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

Saturday Morning, September 22, 2018- Combined Jr. Gold @ DS (SCY)

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

3 sets of:
2 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill in 4th best stroke NO FREE
4 x 25 kick FAST with boards @ :45- except #3 is @ :25 (odds free, evens NO FREE)
1 x 100 kick on back - focus on UDK past flags with FAST turns, @ 1:45
4 x 50 swim/kick in 4th best stroke by 25's NO FREE @ :55, desc 1-4
1 x 100 kick with boards @ 1:45- 25 dolphin kick, middle 50 free kick, last 25 breast kick; get time & desc 1-3 to something juicy
No rest between sets, check HR after each set
After 3rd set, continue right into...
3 x 150 swim @ 3:00 descend 1-3 to something juicy, 100 swim free, 50 swim in 4th best stroke NO FREE
1:00 rest, check HR again

TEST SET-
400 kick free with boards FAST for time
Check HR

Until 10 a.m., finish up with...
50 as follows:
1-3, swim fly/IM order by 25's (fly/back, fly/breast, fly/free- by 25's)
#4- swim/kick all fly
1st 8 @ :50 or 1:00; 2nd 8 @ :45 or :55; next 8 @ :40 or :50!

100 easy drill before you get out. Do an excellent job at drylands today- and with your HW. Tomorrow night at Ida Lee at 6:00 p.m. Have a great day!

Friday Morning, September 21, 2018- AM Jr. Gold @ DS (SCY)

600 (modified Meet Warmup)
1:00 rest

With fins,
Fly drilling
Then...

RACE DAY!

Thursday, September 20, 2018- Combined Jr. Gold @ DS

MEET WARMUP, then...

RACE DAY!!  

3 rounds of:
100 swim FAST FAD @ 3:00- get time
75 kick FAST with boards- try to beat 100 time
1 round free
1 round primary stroke NO FREE
1 round IM

Thursday Morning, September 20, 2018- AM Jr. Gold @ DS (written for SCY)

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

Breast drill unless otherwise noted:
8 x 75 @ 1:20- drill/drill/kick on back by 25's- except #3 & 6 are IM kick with boards, desc 1-2
9 x 50 swim  breast/free by 25's @ :50 (desc 1-2), #3 is swim/kick breast, also @ :50

6 x 100 @ 1:40-
odds, 50 kick free on back, 50 kick NO FREE on back- focus on UDK throughout, neg each 50
evens- IM kick with boards, by 100's (#2 is dolph kick, #4 is breast kick, #6 is free kick)- easy/FAST by 25's
1:00 rest, check HR

8 sets of:
2 x 25 partner kick on back @ :40
2 x "out & backs" @ :40- dolph kick/forward ss/breast kick
:20 extra rest
1 x 25 PARTNER KICK with boards- RACE (odd rounds)
1 x 75 IM kick FAST for time (even rounds)
:30 rest between rounds; 300 swim free with shnorkels after 3rd, 6th & 8th rounds desc 1-3

With fins, finish up with...
75's swim desc 1-3's @ 1:40- 1st round free, 2nd round primary stroke, 3rd round IM

100 easy drill before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!

Wednesday, September 19, 2018- Jr. Gold @ DS (written for SCY)

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

Breast drill unless otherwise noted:
8 x 75 @ 1:20- drill/drill/kick on back by 25's- except #3 & 6 are IM kick with boards, desc 1-2
9 x 50 swim  breast/free by 25's @ :50 (desc 1-2), #3 is swim/kick breast, also @ :50

6 x 100 @ 1:40-
odds, 50 kick free on back, 50 kick NO FREE on back- focus on UDK throughout, neg each 50
evens- IM kick with boards, by 100's (#2 is dolph kick, #4 is breast kick, #6 is free kick)- easy/FAST by 25's
1:00 rest, check HR

8 sets of:
2 x 25 partner kick on back @ :40
2 x "out & backs" @ :40- dolph kick/forward ss/breast kick
:20 extra rest
1 x 25 PARTNER KICK with boards- RACE (odd rounds)
1 x 75 IM kick FAST for time (even rounds)
:30 rest between rounds

With fins, finish up with...
75's swim desc 1-3's @ 1:40- 1st round free, 2nd round primary stroke, 3rd round IM

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, September 19, 2018- AM Sr. Silver @ DS

KICK SET-

6 x 100 @ 1:40-
odds, 50 kick free on back, 50 kick NO FREE on back- focus on UDK throughout, neg each 50
evens- IM kick with boards, by 100's (#2 is dolph kick, #4 is breast kick, #6 is free kick)- easy/FAST by 25's
1:00 rest, check HR

8 sets of:
2 x 25 partner kick on back @ :40
2 x "out & backs" @ :40- dolph kick/forward ss/breast kick
:20 extra rest
1 x 25 PARTNER KICK with boards- RACE (odd rounds)
1 x 75 IM kick FAST for time (even rounds)
:30 rest between rounds

Tuesday, September 18, 2018- PM Jr. Gold @ DS (written for SCY)

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

4 x 50 drill/kick on back @ 1:00- freestyle okay, focus on UDK
1 x 50 @ 1:00- kick with boards, smooth/build by 25's- get time
4 x 50 @ 1:00, drill/kick- all primary stroke
1 x 100 kick @ 2:00- should be faster (per 50) than time from 50 kick above
4 x 50 drill/kick @ 1:00- choice, but good UDK's
1 x 150 kick- should be faster than time (per 50) than 100 kick above
Check HR, then go...
1 x 300 as follows:
25 kick on back build to FAST, 50 drill in 4th best stroke, 25 swim FAD build
1:00 rest, check HR again.

LONG SWIM-
6 times through:
100 swim IM (is free with BIG neg split in even rounds)
100 kick IM on back- focus on UDK past flags
50 kick FAST IM order (by 25's) with boards
50 swim in 4th best stroke, easy/FAST by 25's
Check HR after 6th time though
1:00 rest

Until 6 p.m., finish up with...
Partner kick 25's and 75's swim/kick, RACE

100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!

Tuesday Morning, September 18, 2018- AM Jr. Gold @ DS (written for SCY)

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

4 x 50 drill/kick on back @ 1:00- freestyle okay, focus on UDK
1 x 50 @ 1:00- kick with boards, smooth/build by 25's- get time
4 x 50 @ 1:00, drill/kick- all primary stroke
1 x 100 kick @ 2:00- should be faster (per 50) than time from 50 kick above
4 x 50 drill/kick @ 1:00- choice, but good UDK's
1 x 150 kick- should be faster than time (per 50) than 100 kick above
Check HR, then go...
1 x 300 as follows:
25 kick on back build to FAST, 50 drill in 4th best stroke, 25 swim FAD build
1:00 rest, check HR again.

LONG SWIM-
6 times through:
100 swim IM (is free with BIG neg split in even rounds)
100 kick IM on back- focus on UDK past flags
50 kick FAST IM order (by 25's) with boards
50 swim in 4th best stroke, easy/FAST by 25's
Check HR after 6th time though
1:00 rest

Until 7 a.m., finish up with...
Partner kick 25's and 75's swim/kick, RACE

100 easy drill before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. Have a great day!

Monday, September 17, 2018- PM Jr. Gold @ DS (written for SCY)

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

2 x 125 @ 2:10- 50 fist free drill, 75 drill/drill/kick by 25's- all breaststroke, choice drill
3 x 75 drill/swim (build)/kick breast- drill is breast pull with free kick, all @ 1:20
7 x 25 @ :35 swim breast (build), except #'s 3 & 6 are kick breast on back @ :20
1 x 450- 100 swim breast/free br 3 by 50's, 50 choice- skulling, kick, or drill
1:00 rest, check HR, then break into DL

3 sets of:
6 x 50 kick choice/breast by 25's @ :55- on back, focus on UDK, except #3 & 5 are with boards @ :45
2 x 150 kick IM by 50's, descend 1-2 @ 3:00, #2 is with boards
BROKEN 150 kick with boards: 75/50/25 @ :10 rest (will change from round to round)
1 x 300 swim free with shnorkel, get time & desc 1-3 to something juicy!

Until 6:00 p.m., finish up with...
50 swim free with shnorkels, 3 @ :50 1 @ :35; 3 @ :45 1 @ :30
:30 rest after each round of 8, check HR

100 easy drill before you get out. Do an excellent job with your HW tonight, start thinking about your swims at JPP. Have a great day!

Monday Morning, September 17, 2018- AM Jr. Gold @ DS (written for SCY)

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

2 x 125 @ 2:10- 50 fist free drill, 75 drill/drill/kick by 25's- all breaststroke, choice drill
3 x 75 drill/swim (build)/kick breast- drill is breast pull with free kick, all @ 1:20
7 x 25 @ :35 swim breast (build), except #'s 3 & 6 are kick breast on back @ :20
1 x 450- 100 swim free br 3/5 by 50's, 50 choice- skulling, kick, or drill
1:00 rest, check HR, then break into DL

3 sets of:
6 x 50 kick choice/breast by 25's @ :55- on back, focus on UDK, except #3 & 5 are with boards @ :45
2 x 200 kick IM by 50's, descend 1-2 @ 3:30, #2 is with boards
BROKEN 150 kick with boards: 75/50/25 @ :10 rest (will change from round to round)
1 x 300 swim free with shnorkel, get time & desc 1-3 to something juicy!

Finish up with...
50 swim free with shnorkels, 3 @ :50 1 @ :35; 3 @ :45 1 @ :30
:30 rest after each round of 8, check HR

100 easy drill before you get out. Do an excellent job in school today, start thinking about your swims at JPP. Have a great day!

Sunday, September 16, 2018- Combined Jr. Gold @ Ida Lee (written for SCY)

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

4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:20- 25 double arm back drill, 50 ra la back drill- go 25 of each
6 x 25 sit & spin back drill @ :40
2 x 300 swim/kick desc 1-2 @ :20 rest- go 50 swim backstroke, 25 breast kick with boards
1:00 rest, check HR

4 sets of:
2 x 75 swim back/breast/free by 25's @ 1:10 (gets :05 faster by round); Lane 1&2 can start @ 1:20
2 x 50 kick with boards @ :50- go free/breast by 25's, but hustle to make the interval
2 x 100 swim/kick backstroke @ 1:40 desc 1-2- go 50 swim, 3rd 25 kick on back, last 25 swim back
No rest between sets, get times for 2nd 100 in each round.

With fins, until 7:30 p.m., finish up with...
25's @ :40- the usual in sets of 4 (go 4 free, 4 NO FREE).

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, September 15, 2018- Combined Jr. Gold @ DS (written for SCY)

1 x 600- 300 swim freestyle, 300 reverse IM drill- all drill, 75 of each stroke
1:00 rest

With fins,
8 x 25 breast pull with free kick @ :40
6 x 75 @ 1:30- 2 dolphin kicks 1 pull breast, desc 1-3 & 4-6 to something FAST (with flip turns)
Take off fins & check HR, then go 100 easy choice/skulling by 25's
Check HR

4 sets of:
4 x 50 as follows:
1&2, swim neg split breast @ :50 (or @ :55 or 1:00, depending on lane)
#3- swim/kick breaststroke by 25's @ :50 (or @ :55 or 1:00)
#4- all drill @ 1:00- go breast/choice by 25's
1 x 100 swim free br 3/5 by 50's @ the fastest interval you can handle: 1:10, or 1:15 or 1:20
No rest between sets, check HR after 4th set
1:00 rest

5 sets of, with boards where noted:
1 x 35 @ :50- kick free (25)/breast (10) with boards, all FAST
1 x 40 @ 1:00- kick dolphin kick (15)/breast (25) with boards, all FAST
1 x 25 kick all out FAST free with boards @ :30
1 x 50 kick FAST on back breast/free by 25's, focus on UDK past the flags off each wall, @ 1:00
No rest between sets, check HR after each 50.
1:00 rest after 5th set, get some water.

TEST SET: 8 x 50 kick free with boards @ 1:10, all out FAST, trying to hold your best average ever!

Until 10 a.m., finish up with...
250's swim free @ :15 rest descending 1-3's to something juicy! Can use shnorkel throughout if you'd like, or on #2 of each round of 3.

100 easy drill before you get out. Do an excellent job with your drylands today, and with your HW this weekend- don't wait until Sunday Night to get started on it! Tomorrow evening at Ida Lee, 6-7:30 p.m. Have a great day!

Thursday, September 13, 2018- PM Jr. Gold @ DS (written for SCY)

MEET WARMUP, then...

RACE DAY!!!
3 rounds of:
BROKEN 150 from a dive (3 x 50 @ :10 rest)- get time
Active recovery for 5 minutes...
125 for time from a dive ("FAD")- 100 swim, 25 kick with boards- same stroke as Broken 150, trying to equal or better your time from the Broken 150.
Active recovery for 8 minutes



100 easy drill before you get out, do an excellent job with your HW tonight & get excited for Saturday Morning's workout right here. Have a great day!

Thursday Morning, September 13, 2018- AM Jr. Gold @ DS (written for SCY)

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

6 sets of (everybody together):
1 x 25 @ :40- "fish drill" to the breakout, then choice fly drill
1 x "out & back" butterfly- forward ss at 15 yards, all @ :40 (kick on back is dolph kick)
1 x 25 "body position kick" @ :50
1 x 25 swim fly build to FAST @ :35
No rest between sets of 6
Check HR after 6th set, then break up for drylands*.
*Did not have to do drylands today

4 sets of:
1 x 125- 25 kick on back, 100 swim free br 3/5 by 50's @ 1:50
1 x 100 swim/kick by 50's in primary stroke @ 1:40
1 x 75 swim IM (no free) @ 1:05 (gets :05 faster by round)
1:00 rest after 1st & 3rd set, check HR

Went 6 rounds of (no drylands):
1 x 50 kick BIG negative split kick @ 1:00- focus on UDK's past flags (gets :05 faster by round)
1 x 25 kick all out FAST (different by round) with boards @ :30 (interval may change by round)
No rest between sets.
After 3rd & 6th sets...
BROKEN 150 kick with boards: 75/50/25 @ :10 rest after 3rd set (get time), 3 x 50 @ :10 rest (after 6th set)- all with boards

Until 7:00 a.m., with fins finish up with...
6 x 25 @ :40- odds are 15 swim FAST, 10 yards drill; evens are swim build to FAST
1 x 100 swim FAST for time @ 2:00
No rest between sets, check HR before getting out.

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

Wednesday, September 12, 2018- PM Jr. Gold @ DS (written for SCY)

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

6 sets of:
1 x 25 @ :40- "fish drill" to the breakout, then choice fly drill
1 x "out & back" butterfly- forward ss at 15 yards, all @ :40 (kick back is dolph kick)
1 x 25 "body position kick" @ 1:00
1 x 25 swim fly build to FAST @ :40
No rest between sets of 6
Check HR after 6th set

4 sets of:
1 x 125- 25 kick on back, 100 swim free br 3/5 by 50's @ 2:00
1 x 100 swim/kick by 50's in primary stroke @ 1:40
1 x 75 swim IM (no free) @ 1:15 (gets :05 faster by round)
1:00 rest after 1st & 3rd set, check HR

Until 6:00 p.m., finish up with...
1 x 50 kick BIG negative split kick @ 1:00- focus on UDK's past flags
1 x 25 kick all out FAST (different by round) with boards @ :40 (interval may change by round)
No rest between sets.

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

Wednesday Morning, September 12, 2018- AM Sr. Silver @ DS (written for SCY)

1 x 800- 100 drill/swim by 50's, 100 kick (on back for #2&4, IM with boards for #6&8)
1:00 rest

6 x 75 @ 1:20- drill-kick (build on back)-drill by 25's
9 x 50 in 3's-
2- drill/swim dps by 25's @ 1:00
1- swim/kick by 25's @ :50
(1-6 free, 7-9 NO FREE)
1 x 300 as follows:
swim dps build/FAST TURN & BREAKOUT/drill
1:00 rest, check HR

One time through (2nd part of pulling as fast or faster as first part):
150/175 pulling with choice equipment, both @ 2:15
4 x 50 swim/kick by 25's @ :50- except #3 is all kick easy/FAST
225/250 pulling with choice equipment, both @ 3:30
4 x 50 swim/kick by 25's @ :50- except #3 is all kick easy/FAST
300/325 pulling with choice equipment, both @ 4:00
8 x 50 swim IM order @ :50, except #3, 5 & 7 are all kick easy/FAST
300/325 pulling with choice/shnorkel, both @ 4:00
4 x 50 @ :50 kick, except #3 is swim/kick
225/250 pulling with choice/shnorkel, both @ 3:30
4 x 50 @ :50 kick, except
150/175 pulling with choice/shnorkel, both @ 2:15
Check HR

Finish up with partner kick 25's or partner over/unders @ :45- all are FAST

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

Tuesday, September 11, 2018- PM Jr. Gold @ DS (written for SCY)

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

4 x 25 drill @ :35
1 x 75 drill/swim/drill by 25's @ 1:20- build the swim to a FAST turn
4 x 25 swim- FAST breakout, backward ss at 15yards, then kick head out free FAST to the end, @ :45
1 x 125 @ 2:30- odd 25's are swim build to a FAST turn, even 25's are kick FAST on back- UDK to 100 yards
No rest between sets, check HR when you can, and after 125's
Go 1st set free, 2nd set primary stroke, 3rd set 4th best NO FREE
1:00 rest

6 x 5 minute swims (or kicks) @ 6:00
1-3, swim free br 3
4-6, all kick on back- focus on UDK past the flags, every turn (#2 is with boards)
Be sure to keep track of yardage for each 5 minute swim, think about "descending" each round of 3

With fins, until 6 a.m., finish up with...
5 x 25 @ :45- odds are swim build to FAST (should get progressively faster from 1-3);
                       evens are kick all out FAST, focus on UDK to 10 yards
1 x 50 @ 1:15- dolphin kick LUNGBUSTER/swim FAST by 25's- how close can you come to your 50 SCY best time?
No extra rest between rounds. Go odd rounds free, even rounds primary NO FREE. Check HR after each 50.

100 easy drill before you get out. Do an excellent job with your HW tomorrow and get excited for the Intra-Squad meet on Saturday, September 22. Have a great day!

Tuesday Morning, September 11, 2018- AM Jr. Gold @ DS (writtenf or SCY)

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

Until we have to move into one lane...
4 x 25 drill @ :35
1 x 75 drill/swim/drill by 25's @ 1:20- build the swim to a FAST turn
4 x 25 swim- FAST breakout, backward ss at 15yards, then kick head out free FAST to the end, @ :45
1 x 125 @ 2:30- odd 25's are swim build to a FAST turn, even 25's are kick FAST on back- UDK to 100 yards
No rest between sets, check HR whenever we have to move down to one lane.
Go 1st set free, 2nd set primary stroke, 3rd set 4th best NO FREE
1:00 rest

When we break into groups...
6 x 5 minute swims (or kicks) @ 6:00
1-3, swim (then switch for drylands)
4-6, all kick on back- focus on UDK past the flags, every turn (#2 is with boards)
Be sure to keep track of yeardage for each 5 minute swim, think about "descending" each round of 3

With fins, until 7 a.m., split the lane & finish up with...
5 x 25 @ :45- odds are swim build to FAST (should get progressively faster from 1-3);
                       evens are kick all out FAST, focus on UDK to 10 yards
1 x 50 @ 1:15- dolphin kick LUNGBUSTER/swim FAST by 25's- how close can you come to your 50 SCY best time?
No extra rest between rounds. Go odd rounds free, even rounds primary NO FREE. Check hR after each 50.

100 easy drill before you get out. Do an excellent job with school today, get excited for your morning off tomorrow. Have a great day!

Monday, September 12, 2018- PM Jr. Gold @ DS (written for SCY)

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

3 sets of:
2 x 75 drill/kick (build)/drill by 25's @ 1:15
2 x 50 swim/kick by 25's (same stroke as 75's above) desc 1-2 to what you can @ :50
Go 1st set freestyle, 2nd set primary stroke, 3rd set 4th best stroke NO FREE
No rest between sets, check HR after 3rd set.

With fins:
1 x 12.5 FAST dolph kick @ :30 (stop & tread water at midpool), can be drill in 2nd 4 rounds
1 x 37.5 (from midpool) @ 1:00- swim fly back to the original wall with a FAST turn, then kick FAST down to the far end
1 x 25 swim fly smooth & strong- "IM set-up" @ :40
After 4 rounds, take off fins & go 1 x 100 easy choice fly drill, then 4 more rounds without fins.
After 2nd set of 4 rounds, check HR then 1:00 rest

4 sets of:
2 x 100 @ 1:40- 25 swim fly build, 50 swim free br 3/5, 25 kick on back, desc 1-2, get time
1 x 100 @ 1:40- 25 swim fly build, 25 kick free on back, 50 kick fly/free with boards
2nd set of 3 @ 1:35, 3rd set @ 1:30, 4th set @ 1:25
Check HR & switch back to drylands after 4th set.

Until 6:00 p.m., finish up with;
3 x 75's @ 1:15- 50 swim free (odd rounds) or back (even rounds), 25 breast kick with boards
1 x 125 @ 2:15- 25 kick FAST with boards, 100 swim IM- get time & descend 1-3's
No rest between sets, we'll switch up the groups again if we have to.

100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the SCY season- start thinking about your goals for this year. Have a great day!

Monday Morning, September 10, 2018- AM Jr. Gold @ DS

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

Until Jim needs us to move into one lane:
2 x 75 drill/kick (build)/drill by 25's @ 1:15
2 x 50 swim/kick by 25's (same stroke as 75's above) desc 1-2 to what you can @ :50
Go 1st set freestyle, 2nd set primary stroke, 3rd set 4th best stroke NO FREE- then repeat (if we can)
No rest between sets, check HR when we move into one lane.

With fins:
1 x 12.5 FAST dolph kick @ :30 (stop & tread water at midpool), can be drill in 2nd 4 rounds
1 x 37.5 (from midpool) @ 1:00- swim fly back to the original wall with a FAST turn, then kick FAST down to the far end
1 x 25 swim fly smooth & strong- "IM set-up" @ :40
After 4 rounds, take off fins & go 1 x 100 easy choice fly drill, then 4 more rounds without fins.
After 2nd set of 4 rounds, get out & switch with the dryland group.

After drylands:
4 sets of:
2 x 100 @ 1:40- 25 swim fly build, 50 swim free br 3/5, 25 kick on back, desc 1-2, get time
1 x 100 @ 1:40- 25 swim fly build, 25 kick free on back, 50 kick fly/free with boards
2nd set of 3 @ 1:35, 3rd set @ 1:30, 4th set @ 1:25
Check HR & switch back to drylands after 4th set.

Until 7 a.m., finish up with;
3 x 75's @ 1:15- 50 swim free (odd rounds) or back (even rounds), 25 breast kick with boards
1 x 125 @ 2:15- 25 kick FAST with boards, 100 swim IM- get time & descend 1-3's
No rest between sets, we'll switch up the groups again if we have to.

100 easy drill before you get out. Do an excellent job in school today and get excited for the SCY season- start thinking about your goals for this year. Have a great day!

Saturday Morning, September 8, 2019- Jr. Gold @ Broadlands (w/Jr. Silver), written for LCM

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

Break into two groups-
With fins, 6 sets of:
1 x 25 fly drill (stop at midpool) @ :40
1 x 50- swim/kick fly by 25's, FAST turn & explosive breakout on back, @ 1:00

Dive Well- Vertical kick & blastoffs (:20/:10 for 3 rounds, then 3 blastoffs from the bottom
After each group has done both, back in your lanes

Big 100's:
1 x 100 swim 15 fly, then free @ 1:40 (2:00 for Jr. Silver)
1 x 100 swim 35 fly/15 free, then free @ 1:40 (2:00)
1 x 100 swim fly/free by 50's @ 1:40 (2:15 for Jr. Silver)
1 x 100 kick FAST for time @ 2:00 (2:30 for Jr. Silver); Jr. Gold, add 1 x 100 kick each round
The goal is five rounds for Jr. Gold, 3 rounds for Jr. Silver.

Do an excellent job with your HW this weekend, and with DRYLANDS (Jr. Gold only). Thank your parent for getting you to workout this morning and have a great day!

Friday, September 7, 2018- Jr. Gold (with Jr. Silver) at Broadlands (LCM)

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

With boards, where noted, 2 sets of:
3 x 100 drill/kick by 50's- drill is ra2 la2 free (1st set), choice primary stroke (2nd set) NO FREE; focus on UDK's off the wall
3 x 50 swim (same stroke as you drilled above) descend 1-3 to FAST @ 1:00
1 x 150 kick @ 3:15- 50 on back (build), focus on UDK's; last 100 is kick free/primary NO FREE by 50's with boards
No rest between sets, check HR after 150 kick. After 2nd set, continue right into...
1 x 600 as follows:
50 kick with boards breast/free by 25's- build each 25 to FAST
Get out and dive in for....
100 swim/kick on back by 50's, all FAST; 1st 300 is free, 2nd 300 this 100 is primary stroke NO FREE
1:00 rest, check HR

With boards, until 6:00 p.m., finish up with...
4 x 50 kick @ 1:15 descend 1-4 to all out FAST as follows:
1-2, on back- same kick for both, focus on UDK past flags
3- all FAST kick with boards in primary stroke kick
4- all kick FAST with boards, 25 TOMBSTONE free kick, 25 dolphin kick- should be FASTEST 50 of the set!
100 swim backstroke/choice by 50's @ 1:45
No rest between sets.

100 easy drill before you get out. Do some homework tonight so you don't have to worry about it this weekend. Tomorrow morning here at 8 a.m., and drylands at 11 a.m. at Brambleton OneLife gym. Please remind your parents about the meeting at 9 a.m., and our team outfitter will be here again tomorrow morning. Have a great day!

Thursday, September 6, 2018- Jr. Gold (with Jr. Silver) @ Broadlands- written for LCM

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

With fins-
Butterfly drilling:
* three "dolphin kick drills:" Fish, Body Position Kick, Body Dolphin Breathe
*Fly stroke drills: focus on "lift & drop" to breathe, continuous kick, firm hands out the back

Jr. Gold- after Jr. Silver gets out, finish up with...
6 x 50 as follows:
odds- 15 Fly/35 Free (then 35/15, then all fly on #5)- all @ 1:00
evens- swim free br 3 @ :50*
*2nd & 4th sets go even 50's @ :45
:30 rest between sets, check HR

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

Wednesday, September 5, 2018- Jr. Gold (with Jr. Silver) @ Broadlands- written for LCM

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

With fins, work on backstroke drills by 50's

Jr. Gold-after Jr. Silver gets out, finish up with...
1 x 150- 100 swim free, 50 choice kick on back @ 2:40
3 x 50 kick IM order by 25's (#1 on back, 2&3 with boards) @ 1:05
1 x 150 swim IM- get time, desc 1-3's, @ 3:00
1 x 50 kick FAST free with boards @ 1:00
No rest between sets.

Do an excellent job with your HW tonight & drink plenty of water. Thank your parents for getting you to the pool this afternoon. Have a great day!

Tuesday, September 4, 2018- Jr. Gold @ Broadlands (LCM)

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

With fins- breaststroke drilling- 50's in sets of 4 (different by round of 4)
Take fins off for 3 x 200 @ :20 rest, drill/swim breaststroke by 50's
1:00 rest

3 sets of:
4 x 50 kick @ 1:10 (minus :05 by set) with boards- 2nd set on back, focus on UDK
3 x 100 swim breast/free by 50's @ 1:50, desc 1-3 (2nd set @ 1:40, 3rd set @ 2:00)
4 x 50 swim free br 3 @ :50 (:55)- gets :05 faster by round
:30 rest
1 x 100 kick FAST for time with boards, breast/free by 50's
1:00 rest between sets, check HR

Until 6:00 p.m., finish up with (with boards for kick)...
4 x "out & backs" to 15M kick @ :50, dolphin kick/breast kick, with forward ss at 15M mark (kick will be different by round)
1 x 100 swim free br 3/kick NO FREE by 50's- get time, focus on UDK off each wall.
:30 rest between sets, check HR

100 easy drill before you get out to help with lanelines. Make sure you're drinking plenty of water & do a great job with your HW tonight. Have a great day!

Friday Morning, August 31, 2018- AM Jr. Gold @ BL (written for LCM)

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

With fins, 6 sets of:
1 x 75 @ 1:30- 50 choice back drill, but with FISH dolp kick drill to 15M, then 25 kick FAST
1 x 25 sit & spin back drill @ :40
No rest between rounds. Then continue right into...
8 x 50 as follows:
odds- 1/2 ra 1/2 la back drill @ 1:10- keep head still, feel full rotation on long axis
evens- kick FAST on back @ :50
1:00 rest after #8, check HR Then take fins off.
1:00 rest

15 x 100 in sets of 3 as follows:.
1- swim backstroke negative split (DPS/build by 50's) @ 2:00
2- swim FAST/choice drill backstroke @ 2:00
3- swim freestyle @ 1:25 (or Lane 1 @ 1:40)- you'll have to hustle to make this interval!
No rest between sets of 3, check HR after 1st 100 in each set

With boards for kicking, except where noted:
12 x 200  @ 3:45 as follows:
odds- 50 kick dolph/breast by 25's, 100 drill/swim in primary stroke NO FREE, last 50 kick FAST
evens- 50 kick fly, 100 kick back/breast by 50's on back (UDK!), last 50 kick free FAST
Except...
#4 is swim IM
#8 is swim backstroke, BIG negative split
#12 is swim free, BIG negative split.

Until 7:30, finish up with
 "out & backs," all swim/kick with forward ss to 15M in 4th best stroke, except every 4th one is all kick with boards, @ :50

100 easy drill before you get out to help with the lanelines. Do an excellent job in school today and wear your sunscreen this weekend, enjoy your time off. Tuesday back here, but all week in the afternoons. Have a great day!

Thursday, August 30, 2018- AM Jr. Gold @ BL (written for LCM)

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

With fins:
8 x 50 breast drill @ 1:10- 4 bpfree kick, 4 2dlp  kick 1 pull
6 x 100 @ 1:50- drill/kick desc 1-3's, 3 of each drill from above, desc 1-3 to FAST
1:00r est, take fins off

6 rounds of:
3 x "out & backs" kick with boards, forward ss at 15M mark, @ :50 (from midpool in even rounds)
2 x 50 swim breast desc 1-2 @ 1:10
1 x 75- 50 swim, 25 kick on back (alternate by round, kick/swim in even rounds) @ 1:30
No rest between sets, check HR after each 75.
Then continue right into...
8 x 100 drill/swim & swim/drill by 50's, all backstroke @ :15 rest- focus on rotating on long axis, NOT FISH TAILING from the short axis
1:00 rest, check HR again

16 x 100 in sets of 4 as follows:
2- swim free br 3 @ 1:30 (Lane 1 @ 1:45), minus :05 per round
2- swim back/breast by 50's "IM style," @ 1:35 (Lane 1 @ 1:50), add :05 per round & desc 1-2
No rest between sets of 4, check HR after every 4th 100
1:00 rest after #16

Until 7:30, finish up with...
50's @ 1:00-
2- swim in 4th best stroke desc 1-2 to something juicy! (get time)
1- kick with boards FAST- should be as fast or faster than 2nd 50 swim above
No rest between sets of 3.

100 easy drill at 7:30 before you get out to help with lanelines. Do an excellent job with school today and get excited for BOOT CAMP next week. Have a great day!