Friday Morning, March 1, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

Meet Warmup, then...

RACE DAY!!

3 rounds of:
3 x 75 race from a dive @ 4:00 (1 heat every 2:00)- keep track of times, figure average time
1 x 150 race from a dive (same 2 heats)- how close can you be to your 75 avg?!?
1 round primary stroke (NO  FREE), 1 round IM, 1 round free
8-10 mins active recovery between each round

Warmdown a bit before you get out & do an excellent job in school today. Get excited for our weekend workouts. Have a great day!

Thursday Evening, February 28, 2019- PM Sr. Silver & Sr. Gold

1 x 700- odd 100's swim/drill by 25's (mix up strokes), even 100's kick on back easy/FAST by 25's
1:00 rest

Warmup "as you feel" until 6:25p, then...

Until 7:30p, sets of 4 x 100 @ 2:00 as follows:
1- 25 swim FAST, 75 drill
2- 50/50
3- 75/25
4- BROKEN (25/50/25) @ :10 rest
All 100's from a dive; change up strokes after each round of 4 x 100's (start with primary stroke)

100 easy drill before you get out. Do an excellent job with your HW tonight (don't count on any snow tomorrow) & get excited for our weekend workouts. Have a great day!

Thursday Afternoon, February 28, 2019- PM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!

In heats:
75 fast swim from a dive, get time
75 BROKEN (25/50 @ :10 rest, has to be FASTER than straight 75 from a dive above (or do over)
Various strokes (and kicks) by round

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

Thursday Morning, February 28, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim free/200 IM drill/100 kick
1:00 rest

2 sets of:
200 drill- free/NO FREE by 50's
8 x 25-
1st round, odds drill evens swim dos @ :35
2nd round, all kick odds 15/10 @ :35, evens all FAST @ :20
Check HR, then 1:00 rest- get fins

With fins:
12 x 25 fly pull w/free kick @ :35, except every 3rd 25 is kick @ :20

Jr. Gold-
18 x 100 in sets of 3-
1- 25 swim fly build, 75 swim choice @ 1:25
2- 75 swim IM, 25 kick on back @ 1:25
3- swim free br 3 @ 1:15
:30 rest after #6, check HR
After #18, check HR again, then finish up...
20 x 100 @ 2:00 in sets of 4, all FROM A DIVE:
1- 25 swim FAST, 75 drill
2- 50 swim FAST, 50 drill
3- 75 swim FAST, 25 drill
4- all swim FAST, BROKEN (25/50/25- all @ :10 rest)

Sr. Silver-
5 sets of:
3 x 50 swim/kick primary stroke @ :50 (#2 can be free)
1 x 150 swim free br3 @ 2:05 (gets :05 faster by round)
3 x 50 kick @ :50- #2 on back, BIG UDK's
No rest between sets, check HR after last round
Finish up with...
20 x 100 @ 2:00- as above (Jr. Gold), all from a dive, make the fast parts FAST


Sr. Gold-
3 sets of:
1 x 150 swim free @ 1:50- 50 @ 200 set up, 100 @ giddy up
1 x 250 @ 3:20- 100 swim IM, 150 swim choice- make interval
1 x 150/1 x 250- as above, again
6 x 75 kick @ 1:15- gets :05 faster by round; 3&4 in each round on your back
:30 rest between sets, check HR


With fins, finish up with...
21 x 25 @ :40 in sets of 3; go 2 swim 15 FAST/10 drill, and the 3rd is swim build to FAST

Do an easy 150 before you get out (drill-skulling by 25's). Do an excellent job in school today & get excited for RACE DAY tomorrow (don't count on any snow tomorrow). Have a great day!

Wednesday Afternoon, February 27, 2019- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/swim by25's
1:00 rest

4 x 125 @ 2:15- odd 25's are kick (desc these 3 x 25's 1-3), focus on UDK's, even 25's are drill
6 x 100 @ 1:40- 25 kick FAST with boards, 75 swim/drill/swim by 25's IM order by 100's (1 & 4 are fly, 2 & 5 are back, 3 & 6 are breast); build the swim to FAST turns
1 x 450 swim free with shnorkels, desc the 3 x 150's 1-3 to something JUICY! Hand touch at 300...
Check HR...
Everybody together:
6 x 50 kick @ 1:05- odds on back with FAST turns & UDK's, evens with boards all out FAST, get avg time
1:00 rest, check HR

4 x 50 @ 1:05*- swim 103 with FAST turns, #2 is NO FREE, #4 is kick with boards AT OR FASTER than what you avg'd on the 50's kick above
- the 3 x 50 swim get :05 faster by round down as low as you can go. The 50 kick is always @ 1:05. When your 50 kick misses your avg from above, go back and do the 3 x 50's on the previous interval, then try going down to the lower interval one more time.
If there is time...
do the 50's again (starting on 1:05), but #2 is now swim free and the odds are swim NO FREE, FAST turns throughout

Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited forour March meets. Have a great day!

Wednesday Morning, February 27, 2019- AM Sr. Silver & PM Sr. Silver @ DS

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

4 x 125 @ 2:15- 100 swim/drill by 25's build the swim into a FAST turn, last 25 kick on back build
6 x 75 @ 1:20- 25 kick FAST, 50 choice- but last 25 is 4th best stroke, NO FREE
Check HR, then...
1 x 600 pull free with shnorkels, desc the 200's 1-3 to something juicy
Check HR again, then everybody together...
6 x 50 kick @ 1:05- odds on back with FAST turns, then evens are FAST with boards- get avg time
1:00 rest, check HR

4* x 50 @ 1:05- 3 swim (#2 NO FREE) with FAST turns, then #4 is kick with boards AT OR FASTER than your avg time from 50's above with boards
*the 3 x 50 swim get FASTER by :05 in each round, but the 50 kick is always @ 1:05; Seniors got down to :35 last night twice (7 rounds of 4 x 50's, twice)- can you match that??? (2nd time through, the odd 50's swim are NO FREE and #2 is swim free- FAST turns throughout)

Warmdown a bit before you get out. Do an excellent job with school today and get excited for our workout tonight. Have a great day!

Tuesday Evening, February 26, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 600- 300/300- get some skulling in on the IM
1:00 rest

4 x 50 swim/drill in primary stroke @ 1:00
6 x 75 @ 1:20- different drill/swim/kick (build) in primary stroke
1 x 300 swim choice/primary by 50's with FAST turns
1:00 rest, check HR

Sr. Gold-
6 x 50 kick @ 1:05- odds on back (FAST turns), evens with boards FAST, get avg time
1:00 rest

4 x 50- 3 swim choice (#2 NO FREE) @ 1:00*
1 x 50 kick FAST for time with boards- has to be AT OR FASTER than your avg time from 6x50's
*3 x 50 swim get :05 faster by round, 50 kick is always @ 1:05
If your 50 kick misses your avg time, go back and do the 50's on the previous interval you made it on, then continue down to :35!%(^%%!
Check HR
Finish up with:
150's pull free with shnorkel & choice equiment @ 2:15, desc 1-3's to something juicy!

Sr. Silver-
12 x BROKEN 200's as follows:
1 x 100 swim free br 3 @ 1:10 (@ 1:15 for Lane 1- okay)
1 x 50 swim at 200 Goal Pace in primary stroke (can go free for last 6 rounds) @ :50
1 x 50 swim FASTER than 200 Goal Pace
Check HR & get right into a 50 drill PERFECT, not sloppy
:30 rest between sets, but not more than that

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for your day off tomorrow, or your FILTHY KICKING tomorrow morning. Have a great day!

Tuesday Afternoon, February 26, 2019- PM Jr. Gold @ DS

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

200 drill/kick on back by 50's, 3 x 100 kick @ 1:50 (50 with boards, 50 on back- UDK's)
200 drill/swim by 50's, 3 x 100 kick (as above) @ 1:40- focus on UDK's!
200 swim/kick by 50's, 3 x 100 kick (as above) @ 1:35- swim free on last 25 if you miss the interval on #1
1:00 rest

LONG SWIM-
5 times through:
300 IM- 200 swim (by 50's), 100 kick IM (by 25's)- alternate with boards (odds) or on back (evens)
150 swim free- by 50's: 200 set up, build, FAST (target 200 GP)
Check HR after 5th time through

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

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

Tuesday Morning, February 26, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold

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

Focus on UDK's throughout...
1 x 300 drill/kick by 50's/3 x 100 all kick (with boards/on back by 50's) @ 1:40
1 x 300- drill/swim by 50's/3 x 100 kick as above- @ 1:35
1 x 300- swim/kick by 50's/3 x 100 kick as above @ 1:35
Check HR

Jr. Gold
LONG SWIM-
5 times through:
150 swim free- 200 free set up/build kick/200 Goal Pace (by 50's)
300 IM- 200 swim (50 of each), 100 kick (alternate with boards & on back by round, desc 1-5 to FAST)
Check HR after 5th time through
150 easy drill/skulling by 25's before you change for drylands (corner by the diving boards)

Distance-
1 time through (keep track of times on longer swim for 1650 total):
350 swim free @ 4:30/4 x 100 swim at goal pace @ 1:40
450 swim free @ 5:30/4 x 100 swim at GP @ 1:30
550 swim free @ 6:30/4 x 100 swim at GP @ 1:20
300 swim FAST for time/50 easy/4 x 100 swim at GP @ :10 rest

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

Sr. Silver & Sr. Gold-
12 rounds of:
1 x 100 swim freestyle @ 1:10
1 x 50 swim at 200 GP @ :50
1 x 50 swim FASTER than 200 GP
Check HR, then 50 drill; check HR again

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

Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job in school today, get excited for workout tonight. Have a great day!

Monday Afternoon, February 25, 2019- PM Jr. Gold @ DS

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

3 x 150 @ 2:40- 100 drill/swim by 25's, last 50 kick on back (UDK's to 8 yards!), desc 1-3
8 x 25 @ :40-
odds- BPK, keep head still, roll hips to perpendicular on the kick
evens- choice drill in primary stroke, NO FREE
:30 rest, check HR

8 x 100 as follows (MAYBE 10, MAYBE 12):
odds- all kick @ 1:45, 50 with boards, 50 on back (UDK to 8 yards!)
evens- swim/kick by 50's- kick is with boards- really get this going here (free on 2&4, primary @ 6&8)
Check HR

100 easy choice/kick on back by 25's, then finish up with...

3 x 75 swim IM @ 1:15 desc 1-3 to FAST
4 x 50 swim in primary stroke as follows:
odd rounds- 1, 2 & 4 at 200 GP (#3 is drill)- all @ :10 rest (maybe :15)
evens rounds, #1 is drill, then last 3 x 50 swim at 200 GP, all @ :10 rest (maybe :15)

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

Monday Morning, February 25, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

3 x 150 @ 2:40- 100 drill/swim by 25's, last 50 kick on back desc 1-3 (UDK!)
8 x 25 @ :40-
Odds- BPK
Evens- choice drill (NO FREE on 6&8)
:30 rest, check HR

12 x 100 as follows:
Odds- kick 50 with boards, 50 on back (UDK to 8 yards!) @ 1:40, desc 1-3's
Evens- swim/kick with boards by 50's @ 1:30- make the interval!
1 x 450 kick- 100 IM with boards, 50 choice on back- desc the 150's 1-3 to juicy!
Check HR

8 rounds of:
4 x 75 swim IM @ 1:10 desc 1-3 to FAST; #4 drill @ 1:30 (fly/back/breast in 1st round, then back/breast/free in 2nd round; breast/free/fly in 3rd round, and free/fly/back in 4th round)
4 x 50 swim at 200 Goal Pace @ :10 rest-
1st set go 1st & 3rd 50's at 200 GP, others are drill; 2nd set go 1, 2 & 4 at 200 GP; 3rd & 4th sets go all 4 x 50 swim at 200 GP @ :10 rest (2nd set of 4 rounds, these 50's are free)

150 easyd rill/skulling by 25's before you get out. Do an excellent job in school today and get excited for our March meets. Have a great day!

Sunday Afternoon, February 24, 2019- Combined Jr. Gold @ CM (w/YOGA)

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

4 x 100 @ 1:45- 25 choice drill (primary stroke odd 100's, 4th best stroke evens), 25 kick build to FAST backstroke turn & UDK
3 sets of:
1 x 125- 75 kick with boards IM order by 25's (fly/breast/free, desc this 75 from 1st round to the 3rd round), 50 drill primary @ 2:15
3 x 25* swim 15m FAST, 10y drill @ :35
*go 50's swim/kick desc 1-3 @ :55 in 2nd set, 75's @ 1:15 in 3rd set (50 swim, 25 kick w/boards) desc to something JUICY
1:00 rest, check HR
No rest between sets, check HR after 3rd 25/50/75
1:00 rest

With fins (where noted), 2 sets of:
3 x 75 swim with fins desc 1-3 to all out FAST @ 1:30
1 x 75 drill (same stroke) @ 1:30
Take fins off, stay on the interval...
1 x 50 swim FAST from a dive @ 1:30- immediately put fins on
3 x 50 swim desc 1-3 @ 1:00 to something juicy
Take fins off, stay on the interval...
1 x 50 drill @ 1:00
1 x 75 swim FAST for time from a dive
1 set primary stroke, 1 set free

Until 6:00p, finish up with...
Partner kick 25's @ :40- backwards ss at midpool; 1st half is choice kick, 2nd half is breast kick

Warmdown an easy 100 at 5:58p, then change quickly for yoga! 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, February 23, 2019- Combined Jr. Gold @ DS

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

With fins, 4 sets of:
4 x 25 fly drill (different by round) @ :35, except #3 is FAST kick on back @ :15
2 x 25 swim fly- #1 build, #2 15m FAST/10 drill- all fly, @ :40
2 x "out & backs" all kick to halfway, UDK- on belly (out)/on back (back) @ :35
No rest between sets, check HR after 25's fly & out&backs.
Take off fins after 4th set.

With boards where necessary...
16 x 75 in sets of 4: (Lanes 1-3 @ 1:10 unless noted, Lanes 4-5 @ 1:20)
1- 25 swim fly build to FAST turn, 25 swim backstroke (IM tempo), 25 kick FAST breast w/bd
2- 25 swim FAST fly & swim 25 breaststroke build to FAST turn, then 25 kick free with boards
3- all kick on back with FAST backstroke flip turns & UDK's to the breakout, @ 1:20
4- all swim free br 3 @ :55 (Lanes 4-5 @ 1:00), #16 is FAST for time
No rest between sets of 4, check HR after #16.

16 x 25 kick with boards (2nd & 4th set of 4 all on back)
odds- 15 FAST 10 easy @ :40
evens- all FAST @ :20
1:00 rest

TEST SET-
1 x 400 kick FAST for time with boards- go 75 free, 25 primary stroke kick NO FREE
1:00 rest, check HR

With shnorkels until 10a...
450's swim free desc the 150's 1-3 to something juicy! (even 450's are pull with buoys, paddles okay)
:10 rest between 450's, not more than that- check HR

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today - and don't forget, tomorrow we're at CLAUDE MOORE at 4:30p-6:30p, bring dryland clothers for yoga. Have a great day!

Friday Morning, February 22, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

Meet Warmup, then...

RACE DAY!!

Warmdown a bit before you get & do a great job in school today. Get excited for our weekend workouts- and our SCY Championship Meets next month. Have a great day!

Thursday Evening, February 21, 2019- Sr. Silver PM & Sr. Gold @ DS

1 x 700- odd 100's drill/kick on back by 50's, even 100 are swim free/4th best stroke by 50's
1:00 rest

6 x 75 @ 1:20- 25 choice drill in primary stroke, 25 choice drill in 4th best stroke, 25 kick on back build to FAST
1 x 300- 50 drill in primary stroke, 25 swim from a dive- build to FAST
1:00 rest

Sr. Gold-
3 sets of:
3 x 100- 25 swim primary stroke (200 setup by feel), 50 swim free br 3, 25 drill (primary) @ 1:35
5 x 50 swim/kick by 25's in primary stroke (NO FREE) @ :50, desc 1-3, except #'s 3 & 5 are swim free @ :35
No rest between sets, check HR after 3rd 100 & 4th 50.
After 3rd set, finish up with...

With 'Chutes, 3 or 4 sets of-
Make the FAST stuff FAST:
:10 on/:10 off for 3 cycles (1:00 total)
:10 on/:20 off  for 3 cycles (1:30 total)
2 x 15y sprints from a dive


Sr. Silver PM-
Kick set from this morning:
9 rounds of-
1- 50 swim 25 kick with boards
2- 50 kick (25 with boards, 25 on back- UDK!), 25 swim
3- all kick FAST for time  (will be BROKEN in every 3rd set)- with boards
1st 3 rounds @ 1:20
2nd 3 rounds @ 1:15
last 3 rounds @ 1:10
After every 3rd round, get right into...
1 x 150 pull free with shnorkels & buoys, desc the 3 x 50 to something juicy- @ 2:20
1 x 175 swim free FAST for time- target your 200 Free SCY goal


Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!

Thursday Afternoon, February 21, 2019- PM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!

Today we went 2 rounds of:

1 x 150 pull free with shnorkel & buoy- desc the 3 x 50 to something juicy!
1 x 175 swim free (no equipment)- target your 200 Free SCY Goal Time

After 2nd round, get into...

2 rounds of:
2 x 125 IM- 100 IM swim & 25 kick free with boards @ 2:30- both FAST, get average time
1 x 150 swim IM from a dive- 50 fly, 50 back, 50 breast- should be faster than (or at least close to) your avg time from the 2 x 125 IM

Warmdown a bit before you get out & do an excellent job on your HW tonight. Get excited for this weekend's workouts, including Sunday Night at Claude Moore. Have a great day!

Thursday Morning, February 21, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

With fins:
4 x 125 @ :10 rest- 50 drill primary stroke, 50 2 dolph kicks 1 pull breast, last 25 kick on back with arms toward ceiling build to FAST
Everybody together:
16 x 25-
odds- drill choice @ :40
evens- kick on back @ :20- FAST UDK to 12 yards!
Take fins off, check HR

3 sets of:
3 x 50 @ 1:00- breast pull with free kick/choice drill in primary stroke
2 x 50 swim breast/primary stroke by 25's @ :50, desc 1-2
1- swim free br 3 @ :40- add 1 x 50 in each round
Check HR after 3rd set
1:00 rest

9 rounds of:
1 x 75 @ 1:20- 50 swim, 25 kick with boards
1 x 75 @ 1:20- 50 kick (25 with boards, 25 on back), 25 swim
1 x 75 kick FAST for time with boards @ 1:20 (every 3rd round, this 75 is BROKEN)
After every 3rd round...
1 x 150 pull free with shnorkels & buoys (paddles okay)- desc the 3 x 50 to something juicy
Equipment off...
1 x 175 swim free br 3- target your 200 Free Goal Time- really bring your legs into it at the 100!
1:00 rest after the 175, check HR

Warmdown a bit before you get out. Do an excellent job in school today, get excited for our weekend workouts. Have a great day!

Tuesday Evening, February 19, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 900- 400 swim freestyle, 300 reverse IM drill (3 x 100's reverse), 200 kick on back (UDK's)
1:00 rest

Warmup "as you feel" until 6:30p, then...

"I'm thinking of a number"

2 rounds of 75's kick will be "1 easy and ** FAST" @ 1:40 (you "think of a #" between 5-10 and that's how many you do FAST

Then go 1 x 600 pull free with shnorkels, desc 3 x 200 to something juicy

Finish up with "Out & Backs" @ :40, but the "back" is all UDK back to the wall.

Do an excellent job with your HW tonight & get excited for a SNOWy day tomorrow. Have a great day!

Tuesday Afternooon, February 19, 2019- PM Jr. Gold @ DS

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

With fins-
16 x 25- odds drill @ :40, evens kick @ :20
Take fins off
4 x 125 various, but last 25 is all kick build to FAST
8 x 1/2 pool sprints @ :30- 2 free, 2 NO FREE
1:00 rest

LONG SWIM- 6 times through
100 swim IM- middle 50 is "IM style"
100 kick on back easy/FAST by 25's
100 swim/drill by 25's in primary stroke, build each 25 swim to a FAST turn
Check HR after 6th time through

If there is time...
75's swim free with shnorkel @ 1:10 (3) & :55 (1)

Do an excellent job with your HW tonight & get excited for your morning off tomorrow. Have a great day!

Tuesday Morning, February 19, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 800- 300 swim free, 300 reverse IM drill (3 x 100's IM, all drill), 200 kick on back (UDK's!)
1:00 rest

With fins:
4 x 50 @ 1:00- 2 dolph kicks 1 pull breast drill, with flip turns & FAST UDK's
4 x "out & backs," all FAST UDK, to 8-10y with forward ss @ :40
4 x 50 @ 1:00- 25 breast pull with free kick, 25 choice drill in primary stroke
4 x "out & backs," all FAST UDK, to 10-12y, forward ss @ :40
4 x 50 @ 1:00- choice drill in primary stroke/kick on back FAST with arms toward ceiling by 25's
4 x "out & backs," all FAST UDK to about 15y- pop up for breath before forward ss, then back to the wall
Check HR, then take off fins
Everybody together...
21* x 75 in sets of 3:
1- 25 3k/skulling breast drill, 50 swim breast/free with FAST turn @ 1:10
2- 25 swim fly build to FAST turn, 50 swim/kick in primary stroke @ 1:05
3- swim IM (NO FREE) @ 1:00- focus on FAST turns & explosive UDK
*#7, 14 & 18 are swim free @ :50 (or @ :55)
Check HR after #21, then move back to the bulkhead- everybody together...
18 x 25 kick, partner style to RACE-
go 2 @ :40, 1 @ :20
6 free, 6 primary NO FREE, 6 choice
1:00 rest, check HR

Jr. Gold
LONG SWIM (may cut the above warmup short to start this by 6:10-6:15a)-
6 times through:
100 kick on back- FAST UDK's to the breakout, build each turn to IM tempo backstroke turn
100 swim in primary stroke- by 25's, build to FAST turn/smooth & long/race pace FAST/drill
50 swim in 4th best stroke easy/FAST by 25's
100 swim free- 50 build br 3, 50 swim at 1000 pace (go to handtouch to get time)
Check HR after 6th time through, then go a 100 easy drill
Change quickly for drylands

Senior's-

Distance
350 swim free @ 4:30/4 x 100 swim at pace @ 1:40
450 swim free @ 5:30/4 x 100 swim at pace @ 1:30
550 swim free @ 6:30/4 x 100 swim at pace @ 1:20
1 x 300 swim free FAST for time/4 x 100 swim at pace @ :10 rest

Sr. Silver-
5 rounds of:
4 x 50 swim @ 1:10- 2nd 50 split of 100 Goal Time (even rounds @ :55)
1 x 75 @ 1:40- drill/kick/drill by 25's
1 x 75 @ 2:00- swim FAST for time from a dive- make it count
No rest between sets

Warmdown a bit before you get out. Do an excellent job in school today, get excited for our March Meets. Have a great day!

Monday Afternoon, February 18, 2019- PM Jr. Gold @ DS

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

8 x 75 @ 1:20- odds are drill/kick/drill (build kick), evens are swim (build)/50 kick with boards (ez/FAST by 25's)
1 x 250 swim/drill by 25's- build swim into FAST tune & breakout, then drill to the end
1:00 rest, check HR

15 x 150 @ 2:40 in sets of 3-
1- 50 kick FAST with boards, 100 IM swim
2- 50 kick FAST with boards, 50 kick FAST on back, 50 choice drill
3- all kick FAST, different by rounds (with boards, on back, maybe BROKEN, IM or primary, etc)
No rest between rounds of 3, check HR after every 3rd 150
1:00 rest after #15

Finish up with 50's @ 1:05 until 6:30p- go choice breast drill/choice by 25's.

Warvvmdown a bit 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!

Monday Morning, February 18, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

12 x 75 @ 1:20-
odds- drill/kick (build)/drill by 25's
evens- 25 swim build to FAST finish, 50 kick ez/FAST with boards, by 25's

Jr. Gold-
15 x 150 @ 2:40 as follows:
1- 50 kick FAST with boards, 100 swim IM
2- 50 kick FAST with boards, 50 kick FAST on back (UDK's!), 50 choice drill
3- all kick FAST, different by rounds (on back/with boards, maybe BROKEN, IM or primary, etc)
No rest between rounds of 3

Until 7a, finish up with...
50's @ 1:05- odds are FAST breakout & 15y, then drill; evens are FAST turn

Senior's-
12 x 75 as above, then...
4 sets of:
2 x 150 swim free @ 1:55- 50 @ 200 set up, 50 build kick, 50 FAST
1 x 150 swim free @ 1:45- make interval, strong through 2nd 75
1 x 150 swim IM (NO FREE) @ 2:10
Check HR when possible; 1:00 rest after 4th round; then...
15 x 150 kick as above
Finish up with 50's @ 1:00, as above until 7:30a (should get 5 or 6 in)

Warmdown a bit before you get out. Enjoy your time off today, make sure you get your HW done. Have a great day!

Sunday Evening, February 17, 2019- Combined Jr. Gold @ Ida Lee

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

With fins:
6 x 25 @ :40- odds breast pull with free kick, evens fly pull free kick
4 x 75 @ 1:20- 25 UDK to halfway, then kick on back with arms toward ceiling, then 50 2 dolph kicks 1 breast pull with flip turn
:30 rest, take fins off, then...
16 x 25 kick as follows (5-8 & 13-16 are with boards):
1-3 @ :35- UDK to halfway, then kick FAST to end; #2 is with arms toward ceiling
#4- kick FAST on back @ :20
1:00 rest, check HR

4 sets of:
2 x 50 swim/kick by 25's in primary stroke @ :55 (even rounds @ :45)
1 x 100 swim/kick by 50's in primary stroke- get time, desc 1-4 @ 1:45
1 x 150 swim free br 3- by 50's, go 200 setup, build kick, swim FAST!
Check HR after each round

With fins, finish up with...
2 sets of:
3 x 75 swim desc 1-3 @ 1:20
3 x 75 swim desc 1-3 @ 1:30
3 x 75 swim desc 1-3 @ 1:40
Every third 75 should be smoking FAST
1 set free
1 set primary stroke or IM

Warmdown a bit before you get out. Do an excellent job with your HW tonight & make sure you're ready for the week ahead in school. Have a great day!

Saturday Morning, February 16, 2019- Combined Jr. Gold @ DS

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

With fins:
4 x 50 @ 1:00- 2 dolphin kicks 1 pull breast drill
6 x 25 sit & spin back drill @ :35- except #'s 3 & 5 are FAST UDK on back @ :20
4 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill
:30 rest, take off fins & check HR, then continue right into...

1 x 450 as follows:
50 swim (primary stroke odd 75's, free for even 75's) with FAST turn, then last 25 kick from a dive- roll onto back at breakout and kick FAST
1:00 rest

25 x 100 as follows:
1- 25 kick FAST dolphin kick, 75 swim IM @ 1:25 (or @ 1:35, 1:40)
2- swim/kick by 50's in primary stroke @ 1:35 (or @ 1:45), NO FREE
3- 25 swim primary stroke build to FAST turn, 50 swim free br 3/5 by 25's, last 25 kick FAST with boards
4- swim free br 3 @ 1:10 (or @ 1:20)
5- kick FAST for time with boards, get time & check HR- @ 2:30
1:00 rest after #25

TEST SET:
8 x 50 kick FAST for time with boards @ 1:10

With fins, until 10a:
25's @ :40 in sets of 4, "the usual."

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today- get excited for our March Meets. Have a great day!

Friday Morning, February 15, 2019- AM Jr. Gold, AM Sr. Silver and Sr. Gold F

Meet warmup, then...

RACE DAY!!
(Jr. Gold)
4 rounds of (in 2 heats):
1 x 150 swim for time from a dive- get time, should be FAST
1 x BROKEN 150- 3 x 50 swim all out FAST @ :10 rest- get time, should be faster than 1st 150
1 x 75 swim FAST for time from a dive, get time- should faster than 1/2 your Broken 150
Easy 50 between rounds
Go 1st round free, 2nd round primary stroke (NO FREE), 3rd round IM, 4th round kick w/boards

Race Prep for Sr's- include the following:
20m "as you feel"
2 sets of 12 x 50 @ :50-
1st set is 2 free neg split, 2 IM transition;
2nd set is 2 swim/kick primary stroke & 1 all kick with FAST turn- @ 1:00)
Starts & 15m sprints
The Usual for 20 x 25 @ :40

Warmdown a bit before you get out. Do an excellent job with in school today and get excited for a SNOWy weekend. Have a great day!

Thursday Evening, February 14, 2019- Sr. Silver PM & Sr. Gold @ DS

1 x 900- 400 swim choice, 300 reverse IM drill, 200 kick on back
1:00 rest

4 sets of:
1 x 75 @ 1:25- 50 drill, 25 skulling
1 x 100 @ 1:40- swim build to FAST turn & breakout, then kick- by 25's
No rest between sets, check HR when you can

From a dive, 25 mins of:
Work on starts
15M sprints
Relay takeoffs

Warmdown a bit before you get out, meeting out front at 7:15p. Do an excellent job with your HW tonight & get excited about the SNOWy weekend. Have a great day!

Thursday Afternoon, February 14, 2019- PM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!
3 rounds of (in heats):
1 x BROKEN 150- 3 x 50 swim @ :10 rest (get time)
1 x 75 swim FAST for time, should be FASTER than half your time (add-up) from the 150
1 round each of free, primary stroke (NO FREE), and then IM

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the workouts this weekend. Have a great day!

Thursday Morning, February 14, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

All @ :10 rest...
1 x 300- 50 drill, 25 swim build to 200 setup
1 x 400- each 100 is 50 swim/kick by 25's (desc 1-4), 50 drill (last 25 drill is 4th best stroke
Everybody together...
7 x 100 @ 1:45- 75 kick (desc 1-7 to FAST), 25 drill choice
1:00 rest

6 sets of:
4 x 100 @ 1:45-
odds- 25 swim FAST 15/10, middle 50 drill, last 25 kick on back FAST
evens- drill/middle 50 swim with juicy FAST turn (RACE PACE HERE), last 25 drill
3 x 50 swim at 200 Goal Pace @ 1:10 (even rounds @ :10 rest)
Check HR after each round
Go 2 sets primary stroke, 2 sets free br 3, 2 sets choice
Jr. Gold go 5 sets, then get into 25's with fins @ :40 (the usual) until 7a

DISTANCE-
2 sets of:
3 x 450 swim free br 3 desc 1-3 @ 6:00
1 x BROKEN 150: 3 x 50 @ :10 rest
2 x 450 swim free br 3 desc 1-2 @ 6:00
1 x BROKEN 150: 3 x 50 @ :15 rest
1 x 450 swim free br 3 (desc 3 x 150) @ 6:00
1 x 150 BROKEN: 3 x 50 @ :20 rest

Until 7:30a, finish up with...
25's in sets of 4 @ :40- the usual- make the FAST stuff FAST!

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!

Wednesday Afternoon, February 13, 2019- PM Jr. Gold @ DS

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

4 x 100 @ 1:45- 25 kick on back (build), 75 drill/swim/drill by 25's choice- except last 25 is 2k1p breast drill
2 x 150 @ 2:45- 25 3k-skull breast drill, 50 choice drill in primary stroke
15 x 50 as follows:
1-2, swim breast/free by 25's @ :50
#3- your choice, @ :40
Check HR

With fins, 9 x 75 swim desc 1-3's @ 1:30- get times for 3, 6 & 9, figure avg- these should be FAST
Check HR & take off fins

MYSTERY SET- guess it and you don't have to do it!
Mystery Set is...
3 x 50 kick w/boards @ whatever your avg time was from the 3 fast 75's above!!
1 x 100 swim freestyle br3 @ 1:10 (or 1:15)
:30 rest after every 3rd set to check HR

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

Wednesday Morning, February 13, 2019- AM Sr. Silver & PM Sr. Silver @ DS

1 x 600- 300 swim free, 300 choice NO FREE
1:00 rest

4 x 125- drill, except 3rd 25 is kick build to FAST on back (UDK's to 8 yards!)
6 x 75- 25 3k skull breast drill, 50 swim/drill primary stroke- build to FAST TURN
15 x 50 as follows:
1-2, swim breast/free by 25's desc 1-2 @ :50
#3- all choice @ :40
Check HR after #15, then...
1 x 300- choice/swim build to FAST turn by 25's- even 25's can be from a dive
1:00 rest, check HR again

With fins:
9 x 75 swim @ 1:30- desc 1-3, keep track of average time on #3, 6 & 9, get average of those 3
1:00 rest

Until 7:30a...
3 x 50 kick @ the average time from the 75's above (avg is :38, that's your interval)
1 x 100 swim free @ 1:10 or 1:15
:30 rest after every 3rd round to check HR

Warmdown a bit before you get out. Do an excellent job in school today and get excited for our March meets. Have a great day!

Tuesday Evening, February 12, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 700- odd 100's swim free, even 100's drill/kick by 50's reverse IM order
1:00 rest

8 x 75's odds (drill-drill-kick) & evens (swim/kick/swim, desc 1-4) @ 1:20 & 1:10
1 x 450- 50 drill, 25 swim from a dive build to race pace turn
1:00 rest, check HR

Distance-
2 x 300 swim free br 3 @ 4:00/1 x 350 swim free @ 4:00
2 x 300 swim free br 3 @ 3:50/1 x 350 swim free @ 3:50
2 x 300 swim free br 3 @ 3:40/1 x 350 swim free @ 3:40
Check HR

Sr. Silver- everybody goes through the following twice:

A) With 'Chutes:
3 times through-
:10 on (FAST)/:20 off
:20 on (smooth & strong)/:10 off
:10 on (FAST)/:20 off


6 x "Out & Backs" @ :40- swim out to halfway, forward ss, then kick back on back- except #3 is all kick with boards (same forward ss)
2 x 25 from a dive- 1st is build to 200 setup & FAST turn; 2nd is 15y all out FAST & 10y drill

Warmdown a bit before you get out. Do an excellent job with your HW tonight, get excited for your morning off tomorrow (Sr. Gold). Otherwise, JUICY KICKING for Sr. Silver tomorrow morning. Have a great day!

Tuesday Afternoon, February 12, 2019- PM Jr. Gold @ DS

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

6 x 100 @ 1:45- 25 kick on back (UDK's!) build to FAST, 75 drill/swim/drill by 25's- odd 100's primary stroke, even 100's in 4th best stroke (NO FREE on either)
4 x 75 @ 1:20- 25 dolphin kick with boards, 50 breast drill (2k 1pull-choice by 25's)
:30 rest, check HR

50's kick as follows:
2- on back neg split @ 1:00
1- with boards @ :55, subtract :05 each round...how low can you go???
1:00 rest, check HR again

LONG SWIM-
2 times through:
100 swim IM/100 in primary stroke- 25 swim build to FAST turn & breakout (RACE PACE), 25 drill
200 swim IM (50 of each stroke)/100 in primary stroke as above
300 swim IM (75 of each stroke), 100 in primary stroke as above
Check HR after 2nd time through.

If there is time...
25's with fins in sets of 4, the usual

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for some juicy kicking tomorrow. Have a great day!

Tuesday Morning, February 12, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300/300 IM drill by 75's
1:00 rest

9 x 100 @ 1:40- drill in primary stroke (3rd 25 kick build), except every 3rd is IM drill
15 x 50 IM transition @ :55 by 25's, except every 3rd is kick @ :50
150 swim (build)/ skulling by 25's
1:00 rest

50's kick on back @ 1:00 (2), then 1 w/boards @ (- :05); when you miss the interval on a board, then go 2 @ 1:00 w/boards, 1 on back @ (- :05) until you miss the interval on back. All "2 x 50" are neg split
1:00 rest

Jr. Gold-
LONG SWIM, 2 times through,:
100 IM swim/100 swim-drill in primary stroke (build each swim to FAST turn)
200 IM/ 100 primary- as above
300 IM/100 primary- as above
1:00 rest after 2nd time through, check HR

Finish with Drylands until 7a.

Sr. Silver/Sr. Gold
3 sets of:
3 x 150 @ 2:40, 50 swim at 200 set up, 50 drill (hand touch), 50 swim at 200 Goal Pace
3 x 100 swim 75 FAST 25 drill @ 2:00
100 easy drill between sets, check HR

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow morning. Have a great day!

Monday Afternoon, February 11, 2019- PM Jr. Gold @ DS

1 x 600- 300 free/300 IM drill
1:00 rest

4 x 100 @ 1:45- drill/kick on back by 50's (UDK's!)
6 x 50 swim/kick by 25's @ :55- desc 1-3 free, 4-6 primary stroke NO FREE
1 x 450- 50 swim/drill (build to FAST turn), last 25 of each 75 kick build to FAST from a dive
1:00 rest, check HR

Kicking "ladder" 100's-
1- 25 kick/75 swim
2- 50/50 swim
3- 75/25 swim
4- all kick
#5- swim free br 3 @ 1:10
1-4 start out @ 1:45, then get :05 FASTER by round- how low can you go?!?

With fins, finish up with...
75's breast pull with dolphin kick & FLIP TURNS, desc 1-3's to all out FAST

150 easy drill/skulling by 25's 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, February 11, 2019- Jr. Gold, Sr. Silver AM & Sr. Gold @ DS

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

4 x 100 drill (2k1p breast-choice by 25's)/kick on back (UDK's!)
4 x 50 swim/kick primary stroke @ :55 desc 1-4
Check HR

3 sets of:
3 x 75 @ 1:20- 25 kick w/boards, 50 kick on back (UDK's to 8 yards!)- gets :05 faster by round
1 x 125-& 25 dolphins kick FAST w/boards, 100 swim IM @ 2:00, desc 1-3
No rest between sets, check HR after 3rd set

Kicking "Ladder" 100's (30!!!)
6 sets of 5 x 100:
1- 25 kick with boards, 75 swim IM
2- 50 kick on back, 50 swim primary stroke
3- 25 kick on back, 50 kick with boards, 25 swim free br3
4- 25 UDK, 75 kick IM with boards
5- all swim free br 3 @ 1:10 (Lane 1 for Jr. Gold
1-4 get faster by rounds, start @ 1:40 (or 1:45), and then the 2nd time through they're on 1:35 (or @ 1:40), etc...
Check HR when you can; if you make the 100 @ 1:10, you get :30 extra rest before you start the next set.

If there is time, with fins, finish up with...
75's dolphin kick with breast pull & flip turns, desc 1-3s @ 1:30

Warmdown a bit before you get out. Do an excellent job in school today, get excited for the week ahead here at workout. Have a great day!

Sunday Evening, February 10, 2019- Combined Jr. Gold @ IL

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

14 x 25 as follows:
odds- @ :40, all drill (1, 3 & 5 are ra2 la2 free drill; 7, 9, 11 & 13 are choice drill NO FREE)
evens- kick on back @ :30- focus on small, fast UDK's to 8 yards off the wall; 2,4 & 6 build, 8, 10, 12 & 14 are all out FAST
2 x 300 @ :15 rest as follows:
#1- each 100 is 2k 1 pull breast drill, 50 choice kick on back (fast UDK's), 25 swim breast build to FAST
#2- each 100 is 25 choice kick build, 50 swim neg split in primary stroke, 25 kick FAST (UDK's!)
1:00 rest

9 x 50 @ :50-
2 swim/kick on back by 25's (choice), 1- kick with boards- FAST inside the flags
9 x 50 @ :45-
2 swim free/NO FREE by 25's, 1- kick with boards- hustle to make the interval (go on abck if missing interval)
1:00 rest, check HR & get your mind right...
9 x 50 @ :40-
2- swim all free with FAST turns, 1- kick on back- giddyup to make the interval, go kick/swim by 25's if you miss the interval
1:00 rest, check HR

From the starting end...
Take turns going off the blocks, maybe 2 at a time :10 apart...
Go FAST vert dolphin kick for :20 on, :10 off for 3 rounds (1:30 total), then...
1 x 50 kick FAST for time from a dive (dive in, roll onto back & kick your FACE off), focus on UDK's!
Make sure everybody gets a couple of 50's from a dive; change up the vertical kick after everybody's gone a 50 from a dive.

Warmdown a bit 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!

Friday Morning, February 8, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold

Meet Warmup, then...

RACE DAY!!

4 sets of, all @ 2:00 (heats every 1:00 minute):
50 from a dive (FAD), 20 yards FAST, 30 smooth
50 FAD, 30y FAST, 20y smmoth
50 FAD, all FAST for time
50 drill
1 set free, 1 set primary, 1 set choice, 1 set IM transition

After last round, get fins for...
24 x 25 @ :40- the usual (Jr. Gold only, until 7a)
Sr. Gold/Sr. Silver go sets of the following until 7:30a...
4 x 25 @ :40 (the usual)
1 x 75 swim FAST for time (same stroke as 25's) @ 1:30
No extra rest between sets, check HR after each 75

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

Thursday Evening, February 7, 2019- PM Sr. Silver & Sr. Gold at DS

1 x 800- 300 swim freestyle, 300 reverse IM (75 drill of each), 200 kick on back
1:00 rest

6 x 75 @ 1:20- 25 kick on back (build), 50 3k/skulling breast drill
9 x 50 @ :50- 2 swim/kick by 25's choice, 1 swim all breast
1:00 rest

Sr. Gold-
20 x 200 as follows (won't get to all 20, but let's give it a go...)
100 kick- 75 FAST for time, 25 easy
100 swim neg split

Sr. Silver-
With fins:
9 x 75 swim desc 1-3's as follows-
3 @ 1:20, 3 @ 1:30, 3 @ 1:40
1 round (of 9) free, 1 round primary stroke, 1 round IM (no free)

Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!

Thursday Afternoon, February 7, 2019- PM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!

3 rounds of, from a dive- all @ 2:00 (in heats):
1 x 50 FAST to 15y
1 x 50 FAST in & out of the turn
1 x 50 FAST finish
1 x 50 all swim FAST for time
Go 1 round free, 1 round primary stroke, 1 round IM (go 100 IM on #4 instead of 50)
If there is time, go one round KICK

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

Thursday Morning, February 7, 2019- AM Jr. Gold, AM SR. Silver & Sr. Gold @ DS

1 x 800- 300 swim free, 300 reverse IM- all drill (75 of each), 200 kick on back (UDK's)
1:00 rest

2 sets of:
3 x 75 @ 1:20- 50 choice drill in primary stroke (NO FREE), 25 fist free br 3
1 x 125 @ 2:00- 50 kick on back (FAST turn, focus on UDK), 25 choice free drill, 50 swim primary stroke (NO FREE) with FAST turn & breakout
No rest between sets; after 2nd set, continue right into...
4 x 100 swim/kick by 50's in primary stroke, desc 1-4 @ 1:45
12 x 50 in sets of 3-
1&2, swim/kick on back by 25's @ :50 (focus on UDK's'!)
#3 is all swim @ :40 (more UDK's!)
Go 6 free and then 6 NO FREE
1:00 rest, check HR

JR. Gold & Sr. Silver-
6 sets of (2 primary stroke, 2 free br 3, 2 choice)
4 x 50 swim at 200 Goal Pace @ 1:10 (Sr. Silver target 2nd 50 split of 100 Goal Time)
1 x 100 swim free br 3 @ 1:10 (or @ 1:20)
1 x 100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :50
1 x 100 swim IM for time
1 x 150 kick on back/drill by 25's
1:00 rest between sets, check HR

Sr.Gold-
4 sets of:
3 x 100 swim free br 3 @ 1:15 (#2 @ 1:05)
1 x 150 swim free br 3 @ 1:40
6 x 25 kick with boards (middle 2 on back) @ :40/:20 (odds & evens)
1 x 300 swim IM (75 of each), get time desc 1-2
1:00 rest between sets, check HR

Sr. Gold/Silver, finish up with...
With fins:
75's swim descend 1-3's @ 1:20 (6 free, 6 primary, 6 IM)

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

Wednesday Afternoon, February 6, 2019- PM Jr. Gold @ DS

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

After warmup....

20 x 50 @ 1:00- 1 easy 1 FAST kick (easy on back, focus on UDK; all FAST 50's with boards)
Check HR, go 300 easy drill/swim by 25's
1:00 rest, then...

Until 6:30p...
200's @ 3:30 as follows:
75 kick FAST for time with boards
25 easy kick choice
100 swim neg split
We should get 6 or 7 of these in, do a great job with them!

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, February 6, 2019- AM Sr. Silver & PM Sr. Silver @ DS

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

4 x 150 @ :15 rest- 75 drill, 50 swim, 25 kick (build) on odds, evens are 25 drill, 50 swim, 75 kick (build)- go 1&2 free, 3&4 NO FREE
Everybody together...
9 x 100 kick desc 1-3's to FAST @ 2:00, keep track of times on 3, 6 & 9- get average time for 100
1:00 rest, check HR

Figure out time at 75 from avg 100 above, then...

20 x 200 @ 3:30-
75 kick FAST for time with boards (on back if you'd like for 7-12, focus on UDK's)
25 easy choice kick
100 swim strong neg split

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

Tuesday Evening, February 5, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 700- odd 100's are drill/swim by 25's, even 100's kick on back (focus on UDK's)
1:00 rest

8 x 75 @ 1:30- 25 TOMBSTONE kick with boards, FAST, then 50 swim/drill- with FAST turn;
1-4 are free
5-8 are primary stroke NO FREE
1:00 rest, check HR

In two groups (everybody does both groups):
With 'Chutes, in lanes 2&3:
6 sets of :30 FAST vertical kick, :30 of FAST horiz kicking (add arms once moving), all free, :30 rest
1:00 rest after 6th round, then repeat in primary stroke, NO FREE

In lane 1-
All freestyle:
50 swim smooth DPS @ 1:00/75 swim @ 200 setup with FAST turns @ 1:00
50 @ :55 (same)/75 @ :55 (same)
50 @ :50 (build to strong)/75 @ :50- good clip, strong to make the interval
50 @ :45 (same)/75 @ :45
1:00 rest, check HR

2nd time through, go in primary stroke NO FREE:
50/75 @ 1:05
50/75 @ 1:00
50/75 @ :55
50/75 @ :50
Check HR

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

Tuesday Afternoon, February 5, 2019- PM Jr. Gold @ DS

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

4 sets of:
1 x 50 @ 1:00- choice drill/kick on back build to FAST (UDK's to 8 yards!)
1 x 75 @ 1:20 (1:30)- 25 ra2 la2 free drill, 50 swim/drill by 25's in primary stroke FAST turn
2 x 25 @ :40- sit & spin back drill, breast pull free kick drill, by 25's
No rest between sets, check HR after 4th set

LONG SWIM-
4 times through:
150 swim- 75 back, 75 breast- "IM style"
100 kick W/boards- IM order by 25's; pretty good clip to start, but desc 1-4 to something JUICY!
250 swim free br3 or back (same for all 4 rounds), desc 1-4
Check HR after 4th time through

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

Tuesday Morning, February 5, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

3 x 150 @ 2:40- 25 body position kick, 50 choice drill (free the 1st time, NO FREE the 2nd time)
6 x 75 @ 1:20- 25 ra2 la2 free drill, 25 3k/skulling breast drill, 25 choice kick build to FAST
9 x 100 in sets of 3:
1&2- swim free/primary stroke by 50's desc 1-2 @ 1:30 (1:40)
#3- kick FAST for time, 50 with boards 50 on back (UDK to 8 yards!), also @ 1:30
1:00 rest after #9, check HR

DISTANCE- the 2nd set from last Thursday
(3 sets of, 12 x 100 @ 1:15, 1 cruise,  1 @ goal pace; 1 x 400 with shnorkel desc)

Jr. Gold-
LONG SWIM
4 times through:
150 swim- 75 back/75 breast ("IM style")
100 kick IM with boards (pretty good clip from the start, but desc 1-4 to JUICY!
250 swim free or back (same for all 4), desc 1-4, focus on UDK's to 8 yards & keep head still
Check HR after 4th time through, then 150 easy drill/skulling by 25's
Check HR again, then get mats for drylands

Sr. Silver-
100's from a dive as follows:
#1- 25 swim FAST (JUICY FAST, not lolly-gag fast), 75 drill- get time for 25
#2- 50 FAST, 50 drill
#3- 75 FAST, 25 drill
How close can you get to carrying your speed through the set?
Go 6 primary stroke, 6 free, and 6 IM

Warmdown a 200 easy drill/skulling before you get out. Do an excellent job in school today & get excited ot race this weekend. Have a great day!

Monday Afternoon, February 4, 2019- PM Jr. Gold @ DS

After warmup...

3 sets of:
8 x 100 kick-
odds FAST for time @ 1:30 (different by round), evens are easy kick/choice drill @ 2:00
1 x 200-
100 swim (build to FAST turn & breakout)/drill by 50's (go to hand touch)
100- 75 swim FAST for time, 25 easy float (get time on 75)
1:00 rest between sets, check HR
2nd set is 6 x 100 & 2 x 200
3rd set is 4 x 100 @ 3 x 200
Last FAST 100 in each round is BROKEN.

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

Monday Morning, February 4, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

6 sets of:
1 x 50 @ 1:00- 1/2 ra fly 1/2 la fly drill/ kick on back (UDK) build to FAST
1 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill in primary stroke
No rest between sets, check HR after 6th set.
With fins,
9 x 50 @ :55- swim fly build to FAST, choice drill in primary stroke
Take fins off & check HR

4 sets of:
2 x 100 @ 1:35- 25 swim in primary stroke (NO FREE), 50 swim free br 3, 25 kick FAST on back
1 x 75 swim free br 3 @ :55 (go 2 x 75 swim free br 3/5/3 by 25's in even rounds)
No rest between sets.
1:00 rest after 4th set, check HR

Kicking, with juice...

8*x 100-
Odds, kick FAST for time @ 1:30 (1:40 for Jr. Gold)- some  w/boards, some on back; #7 BROKEN
Evens- easy choice kick/drill by 50's @ 2:00
1* x 200- 100 swim build to FAST turn & breakout/drill- by 25's, then 75 swim FAST to hand touch (get time), last 25 easy drill
1:00 rest after the 200, check HR
*go 6 x 100's & 2 x 200 in 2nd round, then 4 & 3 in the 3rd round, then 2 & 4 in the 4th round (all done the same way as written for the 8 x 100's & 1 x 100)

Warmdown a goodly amount before you get out. Do an excellent job in school today and get excited for our meet this coming weekend. Have a great day!

Sunday Evening, February 3, 2019- Combined Jr. Gold @ IL

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

4 x 200 @ :15 rest as follows-
100 swim (build to FAST turn & breakout)/drill by 25's (choice for 1&2, primary stroke for 3&4)
100 kick on back (focus on UDK's to 8 yards off wall)- descend this 100 kick 1-4 to something JUICY
Everybody together...
24 x 75 in sets of 3-
1&2- 25 swim primary stroke, 50 swim free br 3, desc 1-2 @ 1:10
#3- swim IM, get time & desc 1-4 & 5-8, @ 1:20
#4- all kick, 25 on back (focus on UDK's to 8 yards), 50 with boards- this is all FAST, @ 1:40
No rest between sets. Check HR after each 75 kick.

Put fins on for...

MYSTERY SET- guess it and you don't have to do it!

100 easyd rill 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, February 2, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, except 2nd 100 is all kick on back (focus on UDK's to 8 yards off the wall)
1:00 rest

With fins:
16 x 50 as follows:
1&2- fly pull with free kick, dolph kick on side (face scoreboard) @ 1:00
#3- kick on back FAST (UDK to 8 yards!) @ :40
#4- 2 dolph kicks 1 pull breast drill @ 1:00- streamlined recovery back to the front, eyes down at end
1:00 rest after #16, check HR- take off fins

1 x 450- each 150 is 50 kick on back (UDK), 50 2 kicks 1 pull breast drill, last 50 is swim fly (build)/breast (from a dive, FAST) by 25's
1:00 rest, check HR again

24 x 100
1&2 swim fly/back by 25's, 2nd 50 faster than 1st @ 1:25 (or 1:35 or 1:45), desc 1-2; focus on UDK
#3- swim breast/free by 50's @ 1:25 (or 1:35, or 1:45)- FAST turns
#4- swim free br 3 @ 1:05 (or @ 1:15, or @ 1:25)
:30 rest after #4, then 1:00 rest after #12 & #20- check HR
1 x 100 easy choice drill

TEST SET:
3 x 350 swim IM- 75 of each stroke, 50 kick free with boards descend 1-3 to something all out JUICY FAST!

Until 10a, finish up with...
75's swim free with shnorkels (paddles & buoys okay on every 3rd round)- go 3 @ 1:10, 1 @ :55 for 4 x 75, then 2 @ 1:10/1 @ 1:10 for 6 x 75, then 1/1 for 6 x 75

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today. Be sure to remind your parents about COFFEE this morning at Harris Teeter whiule you're at drylands. Tomorrow night at Ida Lee, regular time. Have a great day!

Friday Morning, February 1, 2019- Jr. Gold, Sr. Silver AM & Sr. Gold @ DS

Meet Warmup, then...

RACE DAY!!

Warmdown a bit before you get out. Do an excellent job in school today and get excited for our meet next weekend. Have a great day!

Thursday Evening, January 31, 2019- Sr. Gold & Sr. Silver PM @ DS

1 x 900- 100 drill, 200 swim/kick by 25's- free/choice/NO FREE by 300's
1:00 rest

6 sets of:
1 x 50 drill
1 x 50 swim/kick by 25's (focus on UDK's to 8 yards)
1 x 50 swim
1st/4th sets free
2nd/5th sets choice
3rd/6th sets primary NO FREE
1st 3 rounds @ 1:00-:50-:40
2nd 3 rounds @ :55-:45-:35, by 50's
1:00 rest, check HR

 Split into two groups...

With 'chutes, 2 rounds of:
4 times 20/20-
:20 on/:20 off swim (build kick first, then add arms & really feel that water)
From a dive, 2x-
1 x 25 swim at 200 setup
1 x 25 swim - 15 all out FAST, 10 easy

With boards:
3 x 25 partner kick races with forward ss @ midpool, @ 1:00
Whomever loses 2 of the 3 goes a 50 kick with boards, and the winner of 2 kicks on their back :05 behind the first person (the loser of 2)- the person on their back catches the person with a board, the person on the board has to go a single 50 race from a dive in their 4th best stroke, FAST!
Everybody should get 3 or 4 rounds of partner kick 25's in...

Warm down a bit before you get out so you're ready for RACE DAY tomorrow morning. Remember, next Thursday (and every other Thursday after that), we'll get out 15 minutes early to talk over the next couple of weeks- meets, workouts, Drylands, school, travel plans, etc...Be sure to do your HW tonight, you'll have school tomorrow. Have a great day!