Wednesday, October 31, 2018- PM Jr. Gold @ DS

Lucas was the only one who showed up to workout (Kaitlyn was excused), and he did a great job!

Some 75's & 50's kicking, then finished up with some juicy 50's:
2 x 50 swimIM order by 25's
2 x 50 swim free neg split (and desc 1-2)
2 x 50 kick with boards
Luca went one set @ :55, then one set @ :50, then one set @ :45, went a 50 easy, then one set @ :40!

Great job Lucas, thanks for coming to workout today!

EC

Wednesday Morning, October 31, 2018- AM/PM Sr. Silver @ DS

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

2 sets of, all @ :10 rest
2 x 25 3k surf breast drill
1 x 50 choice breast drill/breast kick on back- by 25's
2 x 50 swim breast (build)/choice drill NO BREAST
Take :30 rest between sets to get your HR

2 sets of:
6 x 75 @ 1:20 WITH FINS, breast pull with dolph kick; desc 1-3 with paddles, 4-6 NO PADDLES
4 x 50 kick breast/free with boards, NO FINS, @ :55 desc 1-4 (@ :50 in 2nd set, make interval)
:30 rest between sets, check HR

 One time through...
2 x 75 kick with boards FAST FOR TIME @ 2:00- get times
4 x 75 swim IM @ 1:10 (Lane 4 @ 1:15), go odds fly-back-breast; evens are back-breast-free

2 x 75 kick with boards, BROKEN- 50/25, @ :10 rest, all @ 2:00
4 x 75 swim- as above

2 x 75 kick BROKEN with boards, 3 x 25 @ :10 rest
4 x 75 swim- as above

2 x 75 kick with boards BROKEN- 25/50 @ :10 rest
4 x 75 swim- as above, who can go @ 1:05???
1:00 rest, check HR immediately & OML

Until 7:30 a.m., finish up with...
100's @ 1:45
1- swim back/breast by 50's
2- swim free at dist free Goal Pace (mile, 1000 or 500- but same every round)
3- all kick FAST for time
Check HR at 7:28 a.m.

150 easy drill/skulling by 25's before you get out. Do an excellent job in school today and get excited for your SECOND Halloween Workout tonight. Have a great day!

Tuesday, October 30, 2018- PM Jr. Gold @ DS

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

6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
6 x 25 @ :35 in primary stroke (same stroke as last 50 of 75's)-
odds, swim build to FAST
evens, swim 15 FAST, last 10 drill
:30 rest, check HR, then...
18 x 50 in 3 sets of 6 as follows:
1-3, swim free br 3 @ :50- 1st 25 is 200 set up, 2nd 25 is with your kick
4-6, swim/kick by 25's in primary stroke @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
1:00 rest, check HR

With fins:
Talk about butterfly drills- specifically, head position on the breath
12 x 25 various fly drills @ :35
1:00 rest, take fins off @ check HR

8 x 25 swim fly @ :35-
odds- swim build to FAST
evens- 15 yards swim FAST, last 10 yards drill
I liked the way this worked out!
1:00 rest, check HR

4 sets of:
2 x 75 kick with boards @ 1:25, desc 1-2 to FAST
1 x 100 kick on back @ 1:25
1:00 rest after 3rd set, check HR

If there is time, 4 x sets of:
2 x 50 swim in primary stroke desc 1-2 to FASTER than 200 GP @ :55
1 x 75 swim IM @ :55 (NO FREE)
1:00 rest after 4th set, check HR
1 x 600 swim back or swim/pull free (free can be with paddles & shnorkel; NO PADDLES ON BACKSTROKE), desc 200's 1-3 to what you can- hand touch at 400, okay
1:00 rest, check HR

100 easy drill before you get out today. Remember what we talked about today, and please remind your parents about Coffee on Thursday Night. Have a great day!

Tuesday Morning, October 30, 2018- AM Jr. Gold @ DS

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

6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
6 x 25 @ :35 in primary stroke (same stroke as last 50 of 75's)-
odds, swim build to FAST
evens, swim 15 FAST, last 10 drill
:30 rest, check HR, then...
18 x 50 in 3 sets of 6 as follows:
1-3, swim free br 3 @ :45- 1st 25 is 200 set up, 2nd 25 is with your kick
4-6, swim/kick by 25's in primary stroke @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1:00 rest, check HR

2 sets of:
2 x 125 swim IM (100 IM swim, last 25 kick on back) @ 1:45
1 x 150 swim free br 3 @ 1:45
1:00 rest after 2nd set, check HR
3 sets of:
2 x 75 kick with boards @ 1:25, desc 1-2 to FAST
1 x 100 kick on back @ 1:25
1:00 rest after 3rd set, check HR
4 x sets of:
2 x 50 swim in primary stroke desc 1-2 to FASTER than 200 GP @ :55
1 x 75 swim IM @ :55 (NO FREE)
1:00 rest after 4th set, check HR
1 x 600 swim back or swim/pull free (free can be with paddles & shnorkel; NO PADDLES ON BACKSTROKE), desc 200's 1-3 to what you can- hand touch at 400, okay
1:00 rest, check HR

Until 7:00 a.m., finish up with...
100's swim free, all @ 1:40-
1 at mile pace, 1 at 1000 pace, 1 at 500 pace; then...
2/2/2; then...
3/3/3; then...
2/2/2; then...
1/1/1
Check HR

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

Monday, October 29, 2018- PM Jr. Gold @ DS

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

12 x 25 @ :35-
1- choice free drill
2- choice drill, NO FREE
3- kick on back choice- but FAST UDK to 10 yards.
1:00 rest

20/12/8, @ 2:00 rest between each.
Then...

With fins, finish up with...
24 x 25 @ :40- the "usual," except 3rd & 6th sets of 4 are kick with boards (go 2 at a time on these)

Warmdown well before you get out. Do an excellent job with your HW tonight & get excited for the week ahead. Have a great day!

Monday, October 29, 2018- AM Jr. Gold @ DS

1 x 600- 300 free, 300 reverse IM- mix it up as you'd like
1:00 rest

12 x 25 @ :35-
1- choice free drill
2- choice drill, NO FREE
3- kick on back choice- but FAST UDK to halfway.
1:00 rest

30/20/10 (kick on back) with 2:00 rest between each.
Then...

With fins, finish up with...
24 x 25 @ :40- the "usual," except the 3rd & 6th rounds of 4 are kick with boards (go 2 at a time on those)

Warmdown well before you get out & get excited for the week ahead. Do an excellent job in school today. Have a great day!

Sunday, October 28, 2018- Combined Jr. Gold @ Ida Lee

Meet Warmup, then...

FINALS for today's events at Monster Mash

Warmdown well before you get out. Do an excellent job with your HW tonight & make sure you're ready for the week ahead at school. Also, thank your parents for running you all over the world this weekend. Have a great day!

Saturday Morning, October 27, 2018- Combined Jr. Gold @ DS

Meet Warmup, then...

Race the events you're swimming today at the meet (same order, 8-10 minutes between events)
Keep track of your times and then we'll see how much better you can be at the meet.

Sip your water throughout the morning and be sure to warm down effectively.

Friday Morning, October 26, 2018- AM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!!
But first...

600 swim free/reverse IM drill by 300's
1:00 rest
With fins,
6 x 25 breast pull with free kick @ :40
4 x 75 @ 1:30- 50 2 dolph kicks 1 breast pull with flip turns (desc 1-4), last 25 dolph kick on side (face bulkhead on dolph kick on side)
Take fins off & continue right into...
6 x 50 @ 1:10- 3 kicks surf breast drill/breast kick on back- by 25's
6 x 25 swim breaststroke @ :40- odds are DPS, evens are swim build to FAST
1:00 rest, check HR then on to RACE DAY

RACE DAY:
4 x 50 kick all out FAST with boards @ 1:30- get average, add :05
150 easy drill/skulling by 25's @ 3:30
With fins:
1 x 75 swim FAST for time- same stroke as you kicked on the 50's, trying to be FASTER than your average time +:05
above
1:00 rest between sets, check HR
1 set free
1 set primary stroke NO FREE
1 set IM (go 75's kick IM order by 25's, then 100 IM swim from a dive)

150 easy drill/skulling by 25's before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!

Thursday, October 25, 2018- Combined Jr. Gold @ DS

MEET WARMUP, then...

RACE DAY!

Race Day for today will be 3 sets of:
4 x 50 kick FAST for time with boards @ 2:30 (one group every 1:15), get average time for the 4
1 x 150 drill/skulling by 25's
1 x 75 swim all out FAST for time with FINS; try to be faster than your average time from the 75's, plus :05 (in 2 heats, same as the 50's)
1 set free
1 set primary stroke NO FREE
1 set IM

Warmdown at least a 150 before you get out. Do an excellent job with your HW tonight, enjoy your day off tomorrow and get excited for the meet this weekend. Have a great day!

Thursday Morning, October 25, 2018- AM Jr. Gold @ DS

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

With fins:
16 x 25 as follows:
1- fish dolphin kick drill @ :35
2&3- fly drill @ :35- different by round
#4- FAST dolphin kick on back @ :20
:30 rest, take fins off & check HR

3 sets of:
4 x "out & backs" @ :40- fly drill out, forward ss @ midpool, then FAST UDK back to the wall
1 x 50 swim/kick fly by 25's, FAST, @ :50
No rest between sets, check HR after each 50
1:00 rest

15 x 100 in sets of 3:
1- 25 swim fly, 50 swim back, 25 swim breast @ 1:30
2- 25 kick build to FAST (UDK), 75 swim/drill/swim by 25's in primary stroke NO FREE @ 1:40
3- all kick FAST @ 1:30- odd rounds on back, even rounds with boards
Check HR after #15, then 1:00 rest

PRIMARY STROKE EXTRAVAGANZA
3 x 100- 50 @ 2nd 50 split of 100 Goal Time, then 50 drill, @ 2:00
3 x 100- as above, except 3rd 25 is drill, then :10 rest, then last 25 FASTER than race pace, @ 2:30
3 x 200- 100 BROKEN (25/50/25- all @ :10 rest),100 drill, all @ 4:30
3 x 100- 50 at 2nd 50 split of 100 GT, then 25 drill- :10 rest then last 25 all out FAST, @ 2:30
3 x 100 @ 2:00- 50 all out FAST, 50 drill

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

Wednesday, October 24, 2018- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- 4 x 75's reverse IM drill
1:00 rest

Today the focus is on stroke drilling and underwater dolphin kicks
Lots of 25's & 50's on a relaxed interval, focus on the following:

• feeling the water on hands & forearms;
• rotating your hips evenly and completely;
• steady head position to help hold your bodyline
• underwater dolphin kicks off each wall past the flags (or breaststroke pullouts)
• check HR sporadically and let me know what it is.

Do an excellent job with your HW tonight and get excited for RACE DAY tomorrow. Have a great day!

Tuesday, October 23, 2018- PM Jr. Gold

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

With fins:
6 x 75 @ 1:20- fish dolphin drill/half ra half la fly/Dolphin kick on back FAST by 25's
12 x 25-
1-2, fly pull with free kick- lift & drop your head in one motion to breathe, @ :35
#3, FAST Dolphin kick on back @ :20
Take fins off & continue right into...
6 x 50 @ 1:00-
25 blow it out the back fly drill (odd 50's) or swim fly build (even 50's), then drill primary NO FLY
9  x 50 @ :50-
2- swim fly/free
1- swim/kick fly
1:00 rest, check HR

LONG SWIM-
One time through, descend each round of 100's (300's) and 150's (450's)...
300 swim IM/450 swim free
300 swim-kick 4th best stroke NO FREE/450 swim IM by 50's
300 swim-kick primary stroke/450 swim free
Check HR after each "descend," and 1:00 between each 1350.

If there is time...
25's partner kick with boards @ :40

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

Tuesday Morning, October 23, 2018- AM Jr. Gold @ DS

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

With fins:
6 x 75 @ 1:20- fish dolphin drill/half ra half la fly/Dolphin kick on back FAST by 25's
12 x 25-
1-2, fly pull with free kick- lift & drop your head in one motion to breathe, @ :35
#3, FAST Dolphin kick on back @ :20
Take fins off & continue right into...
8 x 50 @ 1:00-
25 blow it out the back fly drill (odd 50's) or swim fly build (even 50's), then drill primary NO FLY
9  x 50 @ :45-
2- swim fly/free
1- swim/kick fly
1:00 rest, check HR

LONG SWIM-
One time through, descend each 100 (300's) or 150's (450's) or 200's (600's)...
300 swim IM/450 swim free/600 swim-kick by 100's in primary stroke NO FREE
300 swim-kick 4th best stroke NO FREE/450 swim IM by 50's/600 kick on back-boards by 100's
300 swim-kick primary stroke/450 swim free/600 swim IM
Check HR after each "descend," and 1:00 between each 1350.

If there is time...
25's partner kick with boards @ :40

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, October 22, 2018- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is 50 drill (reverse IM order), 25 fist free drill
1:00 rest

2 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick (build)/drill by 25's, NO FREE
3 x 100 @ 1:45- 50 swim free (count strokes & take 1 less on 2nd 25), 50 drill/swim (build swim to race pace) NO FREE
6 x 25 @ :40- go 15/10 on odds, all FAST on evens, does not have to be free
No rest between sets, check HR after 2nd set.

3 sets of:
4 x 50 swim @ :55 @ 200 GP (1st set), or at 2nd 50 split of 100 Goal Time (2nd & 3rd sets) @ 1:05
3 x 150 swim free desc 1-3 to something juicy @ 2:15
4 x 100 swim at pace (mile/1000/500 by round) @ 1:45
1 x 100 choice drilling after each round (check HR first)
1:00 rest between sets.

Until 6:00 p.m., finish up with...
75's swim alternating 50 back/25 breast and 25 back/50 breast, all @ 1:10 (@ 1:15 for Lane 1)- go 1 & 1, then 2/2, then 3/3, then back down to 2/2 and 1/1

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

Monday Morning, October 22, 2018- AM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is 50 drill (reverse IM order), 25 fist free drill
1:00 rest

2 sets of:
2 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick (build)/drill by 25's, NO FREE
2 x 100 @ 1:45- 50 swim free (count strokes & take 1 less on 2nd 25), 50 drill/swim (build swim to race pace) NO FREE
4 x 25 @ :40 (go 1/2 pool sprints in 1st round @ :30)- 15/10 on odds, all FAST on evens
No rest between sets, check HR after 2nd set.

3 sets of:
4 x 50 swim @ :50 @ 200 GP (1st set), or at 2nd 50 split of 100 Goal Time (2nd & 3rd sets) @ 1:00
3 x 150 swim free desc 1-3 to something juicy @ 2:10
4 x 100 swim at pace (mile/1000/500 by round)
1 x 100 choice drilling after each round (check HR first)
1:00 rest between sets.

Until 7:00 a.m., finish up with...
75's swim alternating 50 back/25 breast and 25 back/50 breast, all @ 1:10 (go 1 & 1, then 2/2, then 3/3, then back down to 2/2 and 1/1)

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

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

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is 50 drill (reverse IM order), 25 breast kick on back (drop knees down to start kick, squeeze feet together to finish
1:00 rest

Talk about primary stroke:
Short axis or long axis?
Favorite drills & why?
How does it translate in the IM?

20 x 50 @ 1:00-
2- drill in primary stroke
2- kick on back desc 1-2
15 x 75 in sets of  5
3- swim 50 (200 set up), 25 FAST with big kick @ 1:15
1- swim free br 3/5/3 by 25's @ :55 (or @ 1:05)
1- all drill @ 1:30

With fins, finish up with...
100's swim desc 1-3 to all out FAST (target best SCY time) @ 1:40
#4- swim/kick by 50's (on back)- how close can you come to your time on #3?

100 easy warmdown before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Get excited to race next weekend and have a great day!

Saturday Morning, October 20, 2018- Combined Jr. Gold @ DS

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

With fins:
8 x 25 choice drill in 4th best stroke @ :40- focus on good head position & body alignment; NO FREE
6 x 50 @ 1:00- 4th best stroke again, drill (different)/kick (FAST) by 25's
1:00 rest, take fins off, check HR
150 drill/skulling by 25's
1:00 rest, check HR again

8 sets of:
2 x 75 @ 1:20- swim (50)/kick on back (25), desc 1-2 to FAST- in 4th best stroke (NO FREE)
1 x 250 swim free br 3 (200 for Lanes 1&2) @ 3:20- race the people in the lanes next to you!
No rest between sets, check HR when you can

TEST SET-
8 x 50 kick with boards @ 1:10- go 4 free, 4 NO FREE (all one kick for second set of 4), all FAST

Until 10 a.m., finish up with...
50's swim back/breast by 25's- go 3 @ :55, 2 @ :50, 1 @ :45; then 1 @ :55, 2 @ :50 and 3 @ :45
:30 extra rest after every set of 12 to check HR

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

Friday Morning, October 19, 2018- AM. Jr. Gold @ DS

1 x 600- 300 free, 300 choice IM drill; then...
Backstroke drilling with fins.

Then...

MEET WARMUP, then...

RACE DAY with the big group!

Race Day was all kicking (with boards) this week:

3 x 75 kick FAST @ 4:00- add up times for 225 total
Active recovery for 5:00...
1 x 200 kick FAST for time, trying to be faster than your 225 time.

Then 2 rounds of:
3 x 50 kick FAST @ :15 rest, add up times for 150 total
Active recovery for 5:00...
1 x 125 kick FAST for time, trying to be faster than your 150 time

Be sure to warmdown thoroughly before you get out. Do an excellent job in school today and get excited for our TEST SET (and drylands!) tomorrow. Have a great day!

Thursday, October 18, 2018- Combined Jr. Gold @ DS

MEET WARMUP, then...

RACE DAY!!!

After the warmup we went into...
3 x 75 swim FAST from a dive, add up times for 225 yard total, then a little active recovery; then...
1 x 200 swim (straight, not broken) from a dive- the goal is to be FASTER than your 225 time!

Then, we finished up with...
3 x 50 swim FAST @ :10 rest, add up those 50's for a 150 total, then a little more active recovery; then...
1 x 125 swim FAST from a dive, the goal is to be faster than your 150 time (IM'ers go 50 free on the end)!

In general, a good time was had by all!

150 easy drill/kick on back before you get out. Do an excellent job with your HW tonight and get excited for our TEST SET on Saturday Morning. Have a great day!

Thursday Morning, October 18, 2018- AM Jr. Gold @ DS

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

6 x 75 @ 1:25- 25 body position kick, 25 3k surf breast drill, 25 ra2 la2 free drill
6 x 50 @ 1:00- 25 2k 1p breast drill, 25 choice drill in primary stroke NO FREE
4 x 100 @ 1:45- drill/swim build to RACE PACE/drill/kick FAST - all in primary stroke
9 x 50 @ 1:00 in primary stroke-
1 drill/1 swim at 200 GP
1 drill/2 @ 200 GP
1 drill/3 @ 200 GP
Get times for 50's GP
1:00 rest, check HR & get water.

MYSTERY SET
3 sets of:
3 x 100 swim free br 3 @ 1:10 (or @ 1:15)/1 x 50 swim at 200 Goal Pace @ :50
2 x 100/2 x 50
1 x 100/3 x 50
100 easy drill/choice by 25's between rounds
1:00 rest

If there is time, with fins,
24 x 25 @ :40- the usual, in sets of 4

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

Wednesday, October 17, 2018- PM Jr. Gold @ DS

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

6 x 75 @ 1:30- 25 body position kick, 25 "3k surf" breast drill, last 25 ra2 la2 free drill
9 x 50 @ 1:00- 2 drill (2k 1p breast), 1 kick on back (UDK!)- get time on 50 kick, desc 1-3
9 x 100 1- swim free br 3/swim primary stroke by 50's @ 1:45; 2&3 swim/kick in primary stroke desc 1-2, also @ 1:45
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST- get time, figure average pace per 100 on #3
1:00 rest, check HR

MYSTERY SET
24 x 100 @ 1:45 in sets of 4:
1- drill/swim DPS by 25's (free
2&3- swim at pace (mile, 1000 or 500 Free Goal Pace)
#4- swim at or FASTER than avg pace per 100 from 3rd 300 above
No rest between sets of 4, check HR when you can

If there is time, with fins, finish up with...
24 x 25 @ :40- "the usual"

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

Tuesday, October 16, 2018- PM Jr. Gold @ DS

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

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

6 x 25 @ :35, breast pull with free kick
6 x 50 @ 1:00- 25 2sku/1str drill, 25 breast kick on back- drop feet down to start kick & keep knees narrow
3 sets of:
1 x 100 swim 25 breast/75 free @ 1:30
1 x 100 swim 75 breast/25 free @ 1:30
1 x 100 swim free br 3 @ 1:10 (or @ 1:20)
4 x 25 breast kick with boards FAST @ :40
:30 rest after 1st set, check HR; NO REST between 2nd & 3rd sets.

LONG SWIM, in groups-
Two times through ("IM style" swim on back & breast)
150-
50 choice kick on back- BIG UDK's
25 swim back, 25 swim breast
50 kick breast with boards, easy/FAST
250- 
50 choice kick on back- BIG UDK's
75 swim back, 75 swim breast
50 kick breast with boards easy/FAST
350-
50 choice kick on back- BIG UDK's
125 swim back, 125 swim breast
50 kick breast with boards easy/FAST
400 swim free BIG neg split br 3- hand touch for last 200- get time (skip in 2nd set)
1:00 rest, check HR
If there is time, go that last 400- 50 breast/50 free, desc the 200's 1-2 to something juicy.


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

Tuesday Morning, October 16, 2018- AM Jr. Gold @ DS

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

With fins:
6 x 25 @ :35, breast pull with free kick
6 x 75 @ 1:20- 50 2 dolph kicks 1 breast pull, 25 dolph kick on side (face bulkhead)- do your flipturns & descend 1-2's
:30 rest, check HR & take fins off
6 x 50 @ 1:00- 25 2sku/1str drill, 25 breast kick on back- drop feet down to start kick & keep knees narrow
3 sets of:
1 x 100 swim 25 breast/75 free @ 1:30
1 x 100 swim 75 breast/25 free @ 1:30
1 x 100 swim free br 3 @ 1:10 (or @ 1:15)
4 x 25 breast kick with boards FAST @ :35
:30 rest after 1st set, check HR; NO REST between 2nd & 3rd sets.

LONG SWIM, in groups-
Two times through ("IM style" swim on back & breast)
150-
50 choice kick on back- BIG UDK's
25 swim back, 25 swim breast
50 kick breast with boards, easy/FAST
250- 
50 choice kick on back- BIG UDK's
75 swim back, 75 swim breast
50 kick breast with boards easy/FAST
350-
50 choice kick on back- BIG UDK's
125 swim back, 125 swim breast
50 kick breast with boards easy/FAST
400 swim free BIG neg split br 3- hand touch for last 200- get time
1:00 rest

If there is time...
50's swim free/4th best stroke by 25's- 3 @ :50, 1 @ :35

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

Monday, October 15, 2018- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill (drill-drill-kick by 25's)
1:00 rest
9 x 100 as follows, all @ 1:45-
1- swim free/fist drill by 25's, count strokes for both- how close are those numbers?
2- choice drill free/choice drill NO FREE by 50's
3- swim free/NO FREE by 50's, desc 1-3
LAST 3 x 100's will be all kick, also @ 1:45-
50 on back, 50 with boards desc 1-3 to FAST
1:00 rest, check HR

Get ready...
HOUR OF POWER!!!!
60 x 50, 6 with boards, 6 on your back- all FAST!!!

If there is time, finish up with...
75's pull free with shnorkels & paddles (even rounds of 3), desc 1-3 @ 1:10

Do an excellent job with your HW tonight and get excited for our LONG SWIM tomorrow. Have a great day!

Monday Morning, October 15, 2018- AM Jr. Gold @ DS

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

12 x 100 as follows, all @ 1:40-
1- swim free/fist drill by 25's, count strokes for both- how close are those numbers?
2- choice drill free/choice drill NO FREE by 50's
3- swim free/NO FREE by 50's, desc 1-3
LAST 3 x 100's will be all kick, also @ 1:40-
50 on back, 50 with boards desc 1-3 to FAST
1:00 rest, check HR

Get ready...
HOUR OF POWER!!!!
60 x 50, 6 with boards, 6 on your back- all FAST!!!

If there is time, finish up with...
75's pull free with shnorkels & paddles (even rounds of 3), desc 1-3 @ 1:10

Do an excellent job in school today and get excited for our LONG SWIM tomorrow. Have a great day!

Sunday, October 14, 2018- Combined Jr. Gold @ IL

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

With fins:
Fly drilling with fins (25's & 50's)
Take fins off...

3 sets of:
3 x 75 swim (fly/back by 25's), last 25 kick breaststroke with boards @ 1:20, desc 1-3 (gets :05 faster by round), #3 is always FAST
1 x 75 swim free br 3 @ :55 (or @ 1:05, Lane 1)
3 x 25 kick FAST with boards @ :45- partner style in odd rounds; BROKEN in 2nd round
1;00 rest between sets, check HR

1 x 600 pull free with shnorkels & paddles, desc the 150's 1-2 & 3-4 to something juicy
1:00 rest, check HR

With fins, until 7:30 p.m., finish up with...
150's swim desc 1-3's @ 2:40
odd rounds- free
even rounds- NO FREE

100 easy drill before you get out. Do an excellent job with your HW tonight- nake sure you're ready for the week ahead at school. Remind your parents about the Swim & Rock Meet Commit deadline tomorrow. Have a great day!

Saturday Morning, October 13, 2018- Combined Jr. Gold @ DS

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

12 x 75@ 1:20 in 3 sets of 4:
1-2 fist free drill, choice free drill, choice drill NO FREE, by 25's
3-4, kick on back desc 1-2, focus on small FAST UDK past the flags, every turn!
3 sets of:
2 x 50 swim free/swim NO FREE desc 1-2 @ :55
2 x 25 kick FAST with boards, "partner style" @ :40- race it up here!
1 x 150 drill/skulling by 25's
1:00 rest, check HR

TEST SET-
1 x 2000 swim free for time (1 x 1650 for first timers)
2 heats, race it up and make it count. Make sure you get your time.


If there is time...
75's @ 1:10 swim free/4th best stroke/free (1&2) and then kick/swim/kick choice (3&4) by 25's

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

Friday Morning, October 12, 2018- AM Jr. Gold @ DS

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

With fins, 4 sets of:
3 x 25 fly drill @ :35 (different drill by round)
1 x 50 swim/kick fly by 25's @ 1:00- get time & desc 1-4 to something juicy!
Check HR after 4th set & take fins off.

Meet Warmup, then....

RACE DAY with the Big Group

Easy 150 drill/skulling by 25's before you get out. Do an excellent job in school today, get excited for our TEST SET (and drylands) tomorrow. Have a great day!

Thursday, October 11, 2018- Combined Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!
*Race Day didn't work out the way we had planned, due to the fire alarm that had us outside the building for twenty minutes...

Once we were back inside, we wound up going two rounds of the following:
1 x 25 swim FAST from a dive @ 1:00- get time
1 x 50 swim FAST from a dive @ 2:00- get time, goal is 25 time X 2 plus about .5-1.0 seconds
1 x 75 swim FAST from a dive @ 3:00- get time, goal is 25 time X 3 plus about 1-1.5 seconds
1st set was free, 2nd set was primary stroke NO FREE.
A good job was done by all who were able to stay!

150 easy drill/skulling by 25's before you get out. Do an excellent job with your HW tonight & enjoy your day off tomorrow. Back to our TEST SET & DRYLANDS on Saturday. Have a great day!

Thursday Morning, October 11, 2018- AM Jr. Gold @ DS

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

2 sets of:
1 x 125 @ 2:10- drill (odd 25's)/kick build (even 25's); free 1st set, primary NO FREE in 2nd set
3 x 25 @ :35- same stroke as drilling above, swim DPS
After 2nd set,
8 x 25 "partner style" @ :40- 2 swim free, 2 swim NO FREE, race
1 x 200 kick- 100 on back, 100 with boards- all choice, neg split each 100
1:00 rest, check HR

6 sets of:
1 x 75 kick FAST for time with boards @ 1:40- target your 100 SCY goal time
1 x 50 in primary stroke NO FREE drill/swim build to RACE PACE by 25's, also @ 1:40
No rest between sets.
 Check HR after last set, then...

2 sets of:
4 x 50 swim at 200 Goal Pace @ 1:10
100 drill/choice by 25's
6 x 100 @ 1:40 free- odds are mile pace (1000 in 2nd set), evens are FAST turns & finish
100 drill/choice
4 x 50 swim at 200 Goal Pace @ :10 rest- add up for 200 total
Check HR then 150 drill/skulling by 25's
1:00 rest between sets
1st set- 50's GP are primary stroke, 2nd set they can be free but don't have to be.

Finish up with 50's swim/kick by 25's in 4th best stroke @ :50 until 7:00 a.m.

Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!

Wednesday, October 10, 2018- PM Jr. Gold @ DS

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

4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
4 x 50 @ 1:00- swim free br 3, fist free br 3- count strokes for both 25's, how close are they?
4 x 75 @ 1:20- 25 6k skulling back drill, 50 kick on back neg split (UDK)
12 x 25 @ :40-
1&2- breast pull with free kick
#3- kick free/choice with forward ss at midpool- all FAST
2 x 200 @ :15 rest as follows:
100 kick choice on back (UDK past flags), 100 kick IM with boards, desc 1-2
1:00 rest, check HR

3 sets of:
1 x 75 kick FAST for time with boards- target 100 SCY goal time- @ 1:40
1 x 150 swim freestyle, get time & desc 1-3 to all out FAST, @ 3:00

3 sets of:
1 x 75 kick- as above
1 x 100 swim IM @ 2:00, desc 1-3, target half of 200 IM goal time

3 sets of:
1 x 75 kick- as above
1 x 50 swim in primary stroke NO FREE, @ 1:00, desc 1-3 to all out FAST
1:00 rest, check HR


Until 6:00 p.m., finish up with...
75's in sets of 6 as follows:
1&2- swim free with shnorkels @ 1:15 (or @ 1:20 if necessary)
#3- kick free with shnorkels & boards @ 1:15 (or @ 1:20 if necessary)
After 6 @ 1:15 (or @ 1:20), try 6 @ 1:10 (or @ 1:15), then 6 @ 1:05 (or @ 1:10)

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

Wednesday Morning, October 10, 2018- AM Sr. Silver @ DS

After warmup...

3 sets of:
1 x 75 kick FAST for time with boards- target 100 SCY goal time- @ 1:40
1 x 250 swim freestyle with shnorkels, get time & desc 1-3 to all out FAST, @ 4:00

3 sets of:
1 x 75 kick- as above
1 x 175 swim IM- 50 of each, last 25 kick @ 4:00- desc 1-3, target 200 IM goal time

3 sets of:
1 x 75 kick- as above
1 x 125 swim in primary stroke NO FREE, @ 3:00- desc 1-3 to all out FAST

Tuesday, October 9, 2018- PM Jr. Gold @ DS

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

7 x 50 @ 1:00 drill/swim by 25's, except #3, 5 & 7 are kick on back @ :50
1 x 150 kick- 100 on back (IM), 50 kick choice with boards, about 70-75% effort
:30 rest, check HR
7 x 50 swim neg split by 25's @ :55- except #3, 5 & 7 are kick with boards @ :55
1 x 150 kick- 100 with boards (IM), 50 kick choice on back, about 85% effort here
:30 rest, check HR
7 x 50 swim/kick by 25's @ :55- except #3, 5 & 7 are all kick with boards
1 x 150 choice kick FAST for time, middle 50 NO FREE
1:00 rest, check HR

Over/Unders EXTRAVAGANZA....
Break into two groups ("Over" and Under") and go to opposite ends for...
6 x 25 @ :50
6 x 25 @ :40
:30 rest to put on fins...
6 x 25 @ :30
1:00 rest, check HR

LONG SWIM-
1 time through...
400 IM- drill/kick by 50's
300 swim free br 3- neg split each 100
200 swim in primary stroke (NO FREE), desc the 50's 1-4 to 200 Goal Pace
100 kick on back FAST- get time (times 3, add :15), then right into...
6 x 50 kick FAST with boards @ :10 rest- add up times, trying to be better than 100 time X3, plus :15
200 swim in primary stroke (NO FREE)- as above
300 swim free- negative split the whole thing
400 swim IM- no drilling, all SWIM, get time
1:00 rest, check HR

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

Tuesday Morning, October 9, 2018- AM Jr. Gold @ DS

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

7 x 50 @ 1:00 drill/swim by 25's, except #3, 5 & 7 are kick on back @ :50
1 x 150 kick- 100 on back (IM), 50 kick choice with boards, about 70-75% effort
:30 rest, check HR
7 x 50 swim neg split by 25's @ :55- except #3, 5 & 7 are kick with boards @ :50
1 x 150 kick- 100 with boards (IM), 50 kick choice on back, about 85% effort here
:30 rest, check HR
7 x 50 swim/kick by 25's @ :50- except #3, 5 & 7 are all kick with boards
1 x 150 choice kick FAST for time, middle 50 NO FREE
1:00 rest, check HR

Over/Unders EXTRAVAGANZA....
Break into two groups ("Over" and Under") and go to opposite ends for...
6 x 25 @ :50
6 x 25 @ :40
:30 rest to put on fins...
6 x 25 @ :30
1:00 rest, check HR

Break into two groups...
LONG SWIM (second group moves to drylands)-
1 time through...
400 IM- drill/kick by 50's
300 swim free br 3- neg split each 100
200 swim in primary stroke (NO FREE), desc the 50's 1-4 to 200 Goal Pace
100 kick on back FAST- get time (times 3, add :15), then right into...
6 x 50 kick FAST with boards @ :10 rest- add up times, trying to be better than 100 time X3, plus :15
200 swim in primary stroke (NO FREE)- as above
300 swim free- negative split the whole thing
400 swim IM- no drilling, all SWIM, get time
1:00 rest, check HR

Until 7:00 a.m., finish up with...
6 x 75's swim free with shnorkels- go 2 swim, 1 kick with boards; 3 @ 1:10 (2 & 1), then 3 @ 1:00 (2 & 1), check HR & take a minute rest before repeating the 6 x 75's

100 easy drill before you get out. Do an excellent job in school today and get your mind right for Thursday's workout. Have a great day!

Friday Morning, October 5, 2018- AM Jr. Gold @ DS

Meet Warmup, then...

PMI

Do an excellent job in school today and get excited to race this weekend. Have a great day, see you back here this afternoon!

Thursday, October 4, 2018- Jr. Gold @ DS

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

HAPPY BIRTHDAY MICAELA!

6 x 75 @ :10 rest- 25 fish dolphin kick drill, 25 choice drill (no free on last 3 x 75's), 25 body position kick drill
Check HR, then everybody together...
12 x 50 @ :55 in sets of 3:
1- swim
2- swim/kick
3- all kick with boards
1 x 150 swim free desc 50's 1-3 to what you can, get time & check HR
:30 rest

12 x 50- as above, except @ :50; 3rd 50 (all kick) can be on back if you UDK past flags every time!
1 x 150 swim primary stroke desc 50's 1-3 to 200 GP, get time & check HR
:30 rest

12 x 50- as above, except @ :45 (swim free if you miss the interval); 3rd 50 kick can be on back
1 x 150 swim IM- swim it IM style & get time
1:00 rest, check HR

Until 6:00 p.m.,
Work on starts & turns

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. be sure to bring some schoolwork to do here at the meet between events, and your water bottle. Have a great day!

Thursday Morning, October 4, 2018- AM Jr. Gold @ DS

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

3 sets of:
3 x 25 @ :35 drill (#2 is 15 swim FAST/10 drill)
1 x 125- 50 swim free br 3/5 by 25's, then 75 swim/kick/swim by 25's- same stroke as 25's drill above, get time & desc 1-3
:30 rest between sets, check HR

With fins, for Tinn's BD...
16 x 25 @ :40- the "usual" in sets of 4!
Then, for Tinn...
1 x 50 swim FAST for time

2* sets of:
4 x 75 swim FAST from a dive @ 4:00 (2 groups, 1 every 2:00)- get times and add up for 300 total
150 drill/skulling by 25's- figure average time for 100 from 300 total
1:00 rest
100 swim FAST from a dive (same stroke as 75's)- trying to be FASTER than your average time per 100 from the 4 x 75's
*1st set is primary stroke NO FREE; 2nd set is IM
After each set...
12 x 50 in sets of 3:
1- swim; 2- swim/kick by 25's; 3- all kick with boards FAST/easy by 25's
After 1st set, 50's are @ :55; after 2nd set, 50's are @ :45

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. REMEMBER, workout tomorrow morning is at 6:00 a.m.! Have a great day!

Wednesday, October 3, 2018- PM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!!

2 sets of:
4 x 75 swim FAST from a dive @ 4:00-  two groups, one every 2:00; get times & add up!
After #4, figure out average time per 100 from 300 add-up; then...
1 x 100 swim FAST from a dive, trying to be faster than average time (per 100) from 300 add-up.


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Tomorrow will be a thorough warmup, then plenty of work on starts & turns. Have a great day!

Tuesday, October 2, 2018- PM Jr. Gold @ DS

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

9 x 50 @ 1:00- 2 drill/kick on back, 1 kick with boards, get time & desc 1-3
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR

3 rounds of:
3 x "out & backs" to halfway (forward ss at midpool) @ :35
1 x 50 swim choice @ :35
2 x "out & backs" kick with boards to halfway (forward ss at midpool) @ :35
:20 extra rest, pair up...
1 x 25 kick FAST with boards @ 1:00
No rest between sets, check HR when you can.

LONG SWIM- 
One time through, the IM's get faster the 2nd time through...
400 swim IM/100 kick (50 with boards/50 on back)
300 swim IM/100 kick (as above)
200 swim IM/100 kick (as above)
100 swim easy choice/100 kick (as above)
200 swim IM/100 kick (as above)
300 swim IM/100 kick (as above)- hand touch, check time
400 swim IM/100 kick choice, FAST
1:00 rest, check HR

If there is time, finish up with...
Over-Unders!!!

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

Tuesday Morning, October 2, 2018- AM Jr. Gold @ DS

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

4 x 25 choice skulling @ :10 rest
4 x 75 @ 1:20- 25 catchup free, 50 choice drill in primary stroke NO FREE
3 x 150 @ 2:45- 25 swim (build), 25 drill (same stroke), 25 kick (FAST UDK & breakout)
8 x 50 @ :50- odds swim free/NO FREE, evens swim/kick choICE
1:00 rest, check HR

Line up along bulkhead* for vertical kick (and egg beater); from the far end in sets of 4 at a time...
4 x 50 swim in primary stroke at 200 GP @ 1:00
4 x 25 kick FAST for time @ :10 rest
1 x 200 swim BIG (gi-normous) negative split free- hand touch at 100, okay
Everybody goes through this three times
*On BH, "pullouts" onto the BH after each round of vertical kick

Finish up with 250's pull freestyle with shnorkel @ :15 rest, descending 1-3's

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

Monday, October 1, 2018- PM Jr. Gold @ DS

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

4 x 50 @ 1:00- choice drill (NO FREE)/fist free drill br 3
4 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in primary stroke
6 x 25 @ :35- odds drill, evens are swim 200 set-up
6 x 25 @ :25- odds swim dps, evens swim FAST (100- style)
3 sets of:
4 x 50 kick @ :55- alternate boards/on back and on back/with boards- by 25's (odds & evens)
1 x 125 as follows:
50 kick FAST with boards
:10 rest
50 swim FAST- target 200 goal pace- to a hand touch, get time
25 kick FAST with boards, get time for 75
1:00 rest, check HR

After 3rd set, finish up with (rotating between the two):
Lane 1- 50's with shnorkel (4 swim free/1 kick with boards), go 5 @ :50, 5 @ :45, 5 @ :40....
Lanes 2&3- 75's swim descend 1-3's with fins (RACE!)

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

Monday Morning, October 1, 2018- AM Jr. Gold @ DS

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

Congratulations to SNOW's own JP Vanderloo, who swam his first 10K Open Water event at National Harbor this past weekend! He finished in 2 hours, 37 minutes. Great job, JP!!

9 x 50 @ 1:00- 2 drill/kick on back (UDK past flags) by 25's, 1 all kick with boards (desc 1-3)
1 x 150 drill choice primary stroke NO FREE/skulling by 25's
1:00 rest

12 x 75 in sets of 4 as follows:
1-3 @ 1:10- 25 kick with boards, 50 swim desc 1-3 to something juicy!
#4- all kick with boards, IM order by 25's
Check HR after #12

Break into groups for drylands/Long Swim...

LONG SWIM-
1 x 2600 as follows (the IM's should get faster on the way back up):
400 swim IM/100 kick (50 with boards/50 on back- focus on UDK)
300 swim IM/100 kick (as above)
200 swim IM/100 kick
100 CHOICE/100 kick
200 swim IM/100 kick
300 swim IM/100 kick
400 swim IM/100 kick
Check HR

If there is time, finish up with...
25's "over/under" by 25's- the "over" is sprint partner-style in 4th best stroke; the "under" is UDK.

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!