Sunday Afternoon, March 31, 2019- Combined Jr. Gold @ CM

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

With fins, 2 sets of:
6 x 25 @ :40- 2 dolphin kicks 1 pull breast, head flat at the end of each stroke
4 x 50 @ 1:00- 25 kick on back with arms toward ceiling, 25 breast pull with free kick
4 x 75 @ 1:20- 25 kick free head out (hands streamlined out front), 50 choice drill 4ht best stroke
9 x 25-
1&2- choice drill in primary stroke @ :40
#3- FAST kick on back @ :20- FAST UDK to halfway
No rest between sets, check HR after 2nd set, then take fins off

28 x 50 as follows:
swim/kick by 25's @ :50 (@ :55 for Lane 1- okay)- focus on UDK's to 8 yards; except...
#3, 5 & 7 are all kick with boards- same interval
1:00 rest after #21, check HR; then try last 7 @ :45 (or :50)-
Check HR again

With shnorkel...
3 x 5:00 swims @ 1:00 rest- keep track of how far you go in each 5:00 swim, try to increase that #;
3 x 5:00 kicks @ 1:00 rest- same as above, except kick (go 1st & 3rd 5:00 kick with boards & shnorkels, #2 can be on back (skip shnorkel, unless you really REALLY want to try it)

If there is time, work on starts until 6:00p.

Warmdown a bit before you get out & change for yoga. Enjoy your day off tomorrow, and REMEMBER, NO MORNING WORKOUT TOMORROW AT CM OR DS. Have a great day!

Friday Morning, March 29, 2019- AM Jr. Gold & AM Sr. Silver @ DS

Meet Warmup, then RACE DAY!!

After Meet Warmup, go the following before getting into the Race Day set:

With fins:
18 x 25 as follows:
1-2 are fly drill with free kick @ :40
#3- FAST UDK on back as far as you can go @ :20
4-5 choice fly drill @ :40
#6- same as #3, @ :20
Take fins off then get a water or bathroom break

RACE DAY Set:
1 x 150 swim FAST for time from a dive in heats- get time
BROKEN 150 as follows:
3 x 50 @ :10 rest, odd 50's are swim (same stroke as 150), #2 is kick FAST for time with boards (same stroke as 50's)- add up the 3 x 50, how close can you come to your time from the 150?
By rounds, go free/primary/4th best/kick with boards and then your choice on the 5th round

Warmdown a bit before you get out & do an excellent job in school today- remember, NO WORKOUT TOMORROW MORNING due to the Special Olympics at CM. Regular workout (and yoga) on Sunday Afternoon at CM. Have a great day!

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

Meet Warmup, then...

RACE DAY!!

Today we went 5 rounds of the following:
1 x 150 swim FAST for time from a dive in heats- get time
BROKEN 150: 3 x 50 @ :10 rest, odd 50's are swim, 2nd 50 is kick FAST with boards- how close can you come on this to your time from the straight 150?
Go free/primary/4th best/kick with boards and choice by rounds

Warmdown a bit before you get out. Do an excellent job with your HW tonight and enjoy your time off this weekend. Have a great day!

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

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

Sectionals group comes in @ 6-7:30a (Meet Warmup, Meet Prep, or I can give you 3500-4200)

Jr. Gold-
13 x 100 @ 1:45-
odds- all kick, 50 on back 50 with boards- get time & desc 1-7
evens- kick on back, choice drill by 50's- NO FREE after #6
1:00 rest, check HR

6 rounds of:
3 minutes kick on back- FAST UDK's to the breakout, then easy; at 3:00 grab boards for...
2 minutes kick all out FAST with boards- keep track of how far you go each round
1:00 rest, check HR

Until 7a, finish up with...
3 x "out & backs" kick with boards @ :40- dolph kick out, forward ss, alt free-br back (by round)
2 x 50 kick on back @ :55, desc 1-2 to what you can; focus on small FAST UDK's off each pushoff
No rest between sets; every 3rd round, the "out & backs" are all UNDERWATER (can be on belly)
Check HR at 7a

PLEASE NOTE: workout for Jr. Gold tomorrow morning will start at the 5:15a- same time at the Sr. Silver (Kristy will be running the workout). Warmdown a bit before you get out. Do an excellent job in school today & get excited for the warmer weather. Have a great day!

Sr. Silver-
9 x 150 in sets of 3 as follows:
1- all drill @ 2:40
2- drill/kick on back by 25's @ 2:40- focus on small FAST UDK's to the breakout
3- swim/kick/swim by 50's- fast turns on each 50, all @ 2:20
Go free/primary/4th best by rounds of 3 (NO FREE in 3rd round)
1:00 rest after #9, check HR

Choice of:
A) "6 rounds of" as above (yesterday's kick set), done this morning as all swim;
B) 50 x 50 in 10 sets of 5 as follows:
1-3, swim IM transition by 25's @ :50
#4- swim free br 3 @ :35
#5- swim/kick by 25's in primary stroke NO FREE @ :45
C) 30/20/10 (swim/pull/kick) all @ 1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow morning (Everybody starts at 5:15a tomorrow morning!). We will miss you this weekend at Sectionals, have a great day!

Wednesday Afternoon, March 27, 2019- 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

13 x 100 @ 1:50 as follows:
odds- all kick, 50 on back 50 with boards- get time and desc 1-7
evens- 50 choice kick on back (focus on UDK's), 50 choice drill (NO FREE after #6)
1:00 rest after #13, check HR; then...

Today's workout brought to you by...

     The Number "36!"

6 rounds of:
3 minutes kick on back- focus on FAST UDK's to the breakout, then mod kick; at 3:00 grab boards:
2 minutes kick all out FAST WITH BOARDS- keep track of how far you go, try to improve from round to round
1:00 rest after each round, check HR

After 6th round, until 6:30p, finish up with...
4 x "out & backs" all kick as follows:
All with boards, except every 3rd round is all UNDERWATER, NO BOARDS; all @ :40
Go "out" dolphin kick and "back" choice; then after 4...
2 x 50 kick all on back @ :55, desc 1-2 and focus on FAST UDK's off the start & turn. Kick is choice

Warmdown a bit 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, March 27, 2019- AM Sr. Silver & PM Sr. Silver @ DS

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

13 x 100 @ 1:45 as follows:
odds- all kick, 50 on back 50 with boards- get time & desc 1-7
evens- 50 kick on back, 50 choice drill- NO FREE after #6
1:00 rest

Today's workout is brought to you by...

      The number "36!"

6 rounds of:
3 minutes kick easy on back, focus on FAST UDK's to the breakout; then, grab boards for...
2 minutes of all out FAST kicking with boards- keep track of how far you go each round
1 minute rest after each round, check HR

Until 7:20a, finish up with...
2 x 50 kick on back @ :50, focus on UDK's and desc 1-2
3 x "out & backs" kick with boards @ :40- different from round to round, but all FAST
No rest between sets.

At 7:20a, finish the set you're on, then...
6 x 50 @ 1:00- odds are fast/easy/fast; evens are easy/FAST TURN/easy
Check HR before you get out.

Do an excellent job in school today and get excited for tonight's workout. Have a great day!

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

1 x 600- 300 free swim/300 choice IM- mix it up here
1:00 rest

4 x 75 @ 1:20- 25 kick free head out build, then 50 swim/drill FAST TURN, NO FREE
Check HR

Sr. Gold-
36 x 50 as follows:
5 drill @ 1:00, then 1 swim free/NO FREE @ :50
Then go 4/2, then 3/3, then 2/4, then 1 drill and 5 swim (that's 30); last 6 are all kick on back @ :55, with FAST turns & breakouts.
1:00 rest, check HR.

Finish with 4 x 15m sprints from a dive, then 1 x 25 from a dive (3 or 4 rounds, mix up the strokes)

25's @ :40 in sets of 4 until 7:30p if there's time.

Sr. Silver-
3 sets of:
1 x 125 swim free br 3 @ 1:45*
1 x 75 swim/drill/swim by 25's @ 1:20 in primary stroke, build the 25's swim
*125 gets :05 faster by round, but always freestyle.
1:00 rest after 3rd set, check HR

2 sets of:
3 x BROKEN 200's-
1 x 100 @ 1:15 free, br3
2 x 50 swim primary stroke (at 200 GP & faster than 200 GP, by 50's @ :55)
50 drill in primary stroke @ 1:15
2nd Set, the 2 x 50 are @ :10 rest
Then...
From a dive, 1 x 200 BROKEN at 75/50/75 @ :10 rest-
75 at 200 set up
50 at 200 Goal Pace
75 all out FAST
100 drill/skulling by 25's after each set
1 set primary, 1 set free

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!

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

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

3 sets of:
3 x 100 drill/50 kick on back (FAST TURN)/drill @ 1:50
2 x 75 swim/kick/swim by 25's @ 1:20- desc 1-2
1 round free, 1 round primary,1 round in 4th best stroke
1:00 rest after 3rd set, check HR

LONG SWIM-
3 times through:
250 swim free br 3 (except 3rd 50 is br5)
350 in primary stroke as follows-
150 swim FAST turns
50 drill
150 swim desc the 3 x 50 to something JUICY!
Check HR after 3rd time through

If there is time:
25's with fins in sets of 4 @ :40- the usual

Warmdown a bit 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, March 26, 2019- Jr. Gold AM, Sr. Silver AM & Sr. Gold @ DS

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

3 sets of:
3 x 100 drill/50 kick FAST TURN & UDK's!/drill @ 1:45
2 x 75 swim/kick/swim by 25's- build kick & desc 1-2 @ 1:20
Go free, primary 4th best by round
1:00 rest after 3rd set, check HR

4 x 200 as follows:
1 x 125 swim free br 3 @ 1:35 ( @ 1:25 in even rounds)
1 x 75 swim with FAST turns @ 1:20 (free in 1st 2 sets, primary in last 2)
No rest between sets, check HR after 4th set, then 1:00 rest

Seniors:
8 x Broken 200's (4 primary, 4 free)- odd rounds @ :55, even rounds @ :10 rest as follows:
1-4 in primary stroke, 5-8 can be choice (free- okay)
1 x 100 swim free br 3 @ 1:10
2 x 50 swim at 200 Goal Pace @ :55 (2nd 200 is @ :10 rest)
50 drill, except...
#4- go from a dive, 75 at 200 set up, 50 at 200 GP, 75 all out FAST, all @ :10 rest

Jr. Gold:
LONG SWIM-
1 x 1800 as follows,
250 swim free br 3 (except middle 50 br 5)
350 NO FREE-
150 swim with FAST TURNS
50 drill (same stroke)
150 swim desc the 50's 1-3 to something juicy!

Finish up with 25's with fins until 7a (the usual in sets of 4)

Seniors, if there is time finish up with 25's @ :40 in sets of 4 (the usual)

Warmdown a bit before you get & do a great job in school today. Get excited to race this week at NCSA's & Sectionals. Have a great day!

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

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

6 x 50 @ 1:00 drill, odds free, evens NO FREE
3 sets of:
6 x 75 as follows:
odds- 25 dolphin kick with boards build, 50 kick on back (UDK to 8 yards) @ 1:25
evens- 3 x 25 kick with boards: odds, 15/10 @ :40, #2 is all FAST @ :20
3 x 100 @ 1:45-
50 kick on back (UDK's!), 25 swim in primary stroke build to FAST, 25 kick on back; desc 1-3
BROKEN 150 kick- different from round to round
1:00 rest between sets.

With shnorkels and choice toys, finish up with 4 sets of:
6 x 25-
odds- swim free giddyup @ :20
evens- choice skulling @ :40
300 swim free- get time & desc 1-4, then :30 rest, everybody start the next round together

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

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

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

Everybody together:
6 x 50 choice drill @ 1:00- evens, NO FREE
3 sets of:
6 x 75 kick as follows:
odds- 25 dolphin kick build, then 50 choice on back- focus on UDK's to 8y, all @ 1:20
evens- 3 x 25 kick with boards @ :40 15 FAST/10easy- except #2 is all FAST @ :20
3 x 100 kick @ 1:45- 50 with boards, 25 swim in primary stroke (NO FREE), 25 kick on back
BROKEN 150:- different by round, but all @ :15 rest
1:00 rest between sets, check HR

Jr. Gold- go one set of the 300/8 x 25/300 the seniors are doing, then finish up with:
With fins, 24 x 25 @ :40 in sets of 4 (the usual)

Seniors-
4 rounds of, all with shnorkel & choice toys:
300 swim free, get time- smooth & strong with good turns
8 x 25-
  odds- swim giddyup @ :20
  evens- choice skulling (face in water) @ :40
300 swim free (different toys), FAST
Check HR after each round

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

Sunday Afternoon, March 24, 2019- 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:
6 x 25 fly drill @ :40- except #3&5 are FAST dolph kick on back @ :20
Different drill from round to round
After 3 rounds, take off fins and get right into...
1 x 400- 25 dolph kick on side- face dryland room, 50 drill choice fly, last 25 swim fly build FAD
1:00 rest

6 rounds of:
1 x 25 swim fly build, 50 swim back with FAST turn, 50 swim breast with FAST turn, 25 kick FAST on back, @ 2:30 (Lane 1 @ 2:40)
1 x 100 swim free br 3 @ 1:10 (or @ 1:15 or 1:20 if needed)
No rest between sets, except :30 rest after 3rd round, check HR

With fins until 6:00p,
3 x 150 with fins desc @ 2:40
3 x 100 kick on back desc (NO FINS) @ 2:00 desc
3 x 75 swim IM (NO FREE) @ 1:40 desc
Hopefiully we can get two rounds in before yoga.

Warmdown a bit before you change 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!

Sunday Morning, March 24, 2019- Sr. Gold (Crew from the D) @ CM

1x 900- 300 swim freestyle, 300 reverse IM drill (drill/drill/skulling by 25's), then 300 kick
(300 kick is 50 on back focus on UDK's/50 with boards, descend the 100's 1-3; can go :10-:15 rest after each 100 if you'd like- or straight through)
1:00 rest

3* sets of (Heavy D, swim as written):
3 x 50 drill @ 1:00 (fist free in 1st set, primary in 2nd set, 4th best in 3rd set)
3 x 50 swim/drill by 25's @ 1:00- build the swim to FAST turn
1 x 150 @ 2:40- swim/kick by 25's, descend the 50's 1-3 to something legit, focus on UDK
*after the 3rd set or somewhere in between the 3 rounds, go ahead and do your vertical kick set
1:00 rest after 3rd set, check your HR (check it before you get to vertK)

3 sets of (Heavy D, skip the 5 x 50 in each round):
1 x 150 pull free w/choice equipment (different equip by round, NO FINS) @ 2:10
1 x 150 swim IM (2 x 75's IM desc in odd rounds, 50 of each in 2nd round) @ 2:10
5 x 50 swim as follows:
    odds- primary/free by 25's @ :45, then #2&4- swim all free @ :35
4 x 25 kick with boards @ :40, odds build evens are 15 FAST/10easy
Check HR after each round, no more than :20 rest between rounds to get pulling equipment


Until 10a, with fins (where noted) finish up with:
3 x 150 swim free (or back) desc 1-3 @ 2:40
3 x 100 kick on back desc 1-3 @ 2:00, focus on UDK
3 x 75 swim IM or primary stroke (NO FREE) @ 1:40
No rest between sets, check HR after 75's
IMPORTANT: in odd rounds, go 150's & 75's with fins; in even rounds, go the 100's kick with fins;
HEAVY D: go1st set as written (150's&75's w/fins, 100's NO FINS), check HR & decide on 2nd set?
LASTLY, it's important to descend these to FAST- really try to uncork a JUICY one on #3 each round

Warmdown a 150 drill/skulling before you get out and check your HR before you go. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Last juicy kicking tomorrow morning at the D. Get excited to race this week & have a great day!

Saturday Morning, March 23, 2019- Sr. Gold @ DS

1 x 700- odd 100's are drill/kick on back, even 100's are all kick choice
1:00 rest

Jim wants about 5000, with a steady HR of 120-130 after warmup.
Go 15-20 minutes as you feel, then...

15 x 100 in sets of 3:
1-2, swim/kick by 50's (kick on back) @ 1:30 or 1:40 in primary stroke
#3- all kick with boards, same interval as 1-2
15 x 100 swim free br 3 @ 1:15 (my group will do these a bit differently)

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

Work on starts until 10a.

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

Saturday Morning, March 23, 2019- Combined Jr. Gold @ DS (anybody NOT in MAKO)

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

16 x 50 in sets of 4's
odd sets of 4, drill/kick by 25's @ 1:00 (build kick)
even sets of 4, all kick @ :55 (last set of 4 @ :50)- with BOARDS
12 x 100 kick in sets of 3:
1&2, swim/kick by 50's in primary stroke desc 1-2 @ 1:45
#3, all kick FAST with boards (#6 & 12 are BROKEN- 6 is 25/50/25; 12 is 4 x 25- all @ :10 rest)
1:00 rest, check HR
12 x 75 swim in 2 sets of 6:
1-3, swim free br 3/5/3 by 25's @ 1:00
4-6, swim IM (NO FREE) @ 1:10, desc 1-3 to what you can
7-9, swim free br 3 @ :55
10-12, swim IM @ 1:05- desc if you can (can anybody go @ 1:00?!?)
:30 rest, check HR
3 x 300 swim free with shnorkel, desc 1-3 @ 5:00 to something JUICY!
1:00 rest, check HR

With fins until 10a:
6 x 25 @ :40 (odds swim build; evens are swim 15 FAST, 10 yards drill)
3 x 50 LUNGBUSTER/swim by 25's desc 1-3 @ 1:00 to something JUICY!
Odd rounds free, even rounds NO FREE

Warmdown a bit before you get out. Do an excellent job with your HW this weekend (and with drylands today) and get excited to race next week. Have a great day!

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

Meet Warmup, then...

RACE DAY!!

Today we went three rounds of:
3 x BROKEN 100's from a dive (in heats), 30/40/30 @ about :10-15 rest (NOT timed, but RACED)
1 x BROKEN 150 (for time, also in heats)- except for MAKO kids (they skip this): 25/50/50/25, all @ :10 rest
1st set free; 2nd set primary stroke; 3rd set is IM

Heavy D- after warmup with the group:
6 sets of:
3 x 75 swim 25 NO FREE build, 50 swim free br 3 @ 1:10, desc 1-3
1 x 100 kick @ 1:45- 25 kick with boards build, 50 on back with FAST turns & UDK's, 25 kick FAST with boards
Check HR after 3rd & 6th sets

Until you have to get out, finish up with...
6 x 25 kick @ :40 with boards- odds are build, evens are 15/10
2 x 150 @ 2:10- swim choice desc 1-2 (same stroke for both, but can change by rounds)
No rest between sets, check HR after 25's & 2nd 150.

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. If you're not in the MAKO Meet, be sure to check the website for the adjusted workout schedule/locations. Have a great day!

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

1 x 900- 300 swim free, 300 reverse IM drill (mix it up), 300 kick on back- choice, but focus on UDK's!
1:00 rest

3 sets of:
1 x 125 @ 2:15- drill (odd 25's)/kick on back (evens), build the kick
1* x 100 @ 1:45 swim/kick by 50's- kick on back, focus on UDK's & breakouts
*add 1 x 100 in each round; descend time 1-6 through the set
1:00 rest after 3rd set, check HR

Sr. Gold (Heavy D & Slim)-
6 sets of:
3 x 50 swim/kick by 25's @ :50 (can be choice stroke)
1 x 75 swim free br 3 with FAST turns & breakouts @ :55
1:00 rest after 3rd set, check HR

With fins until 7:30p, finish up with...
6 x 25 @ :40- odds swim build to FAST, evens swim FAST for 15y, then 10y drill
3 x 50 kick on back @ :40 (every other round can be with boards)
No rest between sets, check HR when you can after build 25's

Sr. Silver-
3 sets of:
4 x 100 @ 1:45- 75 drill/swim/drill by 25's, last 25 swim FAST (25 FAST moves to 3rd 25, then 2nd 25, then on 4th 100 the 1st 25 is swim FAST, last 75 drill/swim/drill by 25's)
1 x 100 from a dive- 75 FAST, get time, 25 drill; all @ 2:30
1 x BROKEN 100- 75 swim BROKEN (different from round to round), then 25 drill
1 round free, 1 round primary stroke, 1 round IM

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

Thursday Afternoon, March 21, 2019- PM Jr Gold @ DS

Meet Warmup, then...

RACE DAY!!

Today we went 5 rounds of:
100 swim FAST for time from a dive- get time (@ about 2:15 or 2:30)
75 kick FAST for time with boards- the goal is to be FASTER than your time from the 100
By rounds, go free/primary/IM/4th best/choice

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, March 21, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

2 sets of:
2 x 150 @ 2:45- 50 ra2 la2 free drill, 50 choice kick on back (UDK's!), 50 fist free br 3
3 x 100 @ 1:45- 25 kick choice on back with FAST breakouts (UDK's to 8y!), 75 drill/swim/drill by 25's- NO FREE on last 75
After 2nd set, check HR, then everybody together...
18 x 50 in sets of 6:
1-2, swim free/NO FREE by 25's @ :50, desc 1-2
#3- all kick choice on back (with boards in 2nd & 3rd round), make interval (@ :40 for Sr's, @ :45 for Jr. Gold)
4-5, swim/kick by 25's in primary stroke @ :50
#6- swim free br 3 @ :35
:30 rest after #6, then 7-18 straight through.

Jr. Gold-
4 sets of:
7 x 50 as follows:
1-3, swim @ 1:00
#4- all drill @ 1:10
5-7, swim @ :10 rest
1st set, 50's swim are 200 setup (by feel, but keep an eye on the clock)
2nd set, 50's swim are 200 Goal Pace- go your pace here
3rd set, 50's swim are 2nd 50 split @ 100 Goal Time
4th set, 50's swim are all FAST, just plain FAST
Check your HR after each round & then go a 50 easy.

Seniors-
After warmup (18 x 50's), check HR then get into...
Sr. Gold-
2 x 150 swim free br3 @ 2:00 desc/1 x 150 swim free br3 @ 1:50
2 @ 1:55/1 @ 1:45
2 @ 1:50/1 @ 1:40
2 @ 1:45/1 @ 1:35
:30 extra rest, check HR...
2 @ 1:40/1 @ 1:30!!!
Check HR, then get find & finish up with the usual for 24 x 25 @ :40

Sr. Silver-
5 sets of:
3 x 100 @ 1:40 "slide IM" start with 50 breast at the end of 1st 100; then 50 back on 2nd 100, etc..
1 x 100 swim free br3 @ 1:10
1 x 200 swim same stroke as FAST 50 in first 3 x 100's above-
100 smooth & strong with FAST TURNS
:10 rest
2 x 50 swim FAST @ :10 rest
Check HR after each round

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

Wednesday Afternoon, March 20, 2019- PM Jr. Gold @ DS

1 x 600- 300 swim free, 300 kick on back, IM order by 25's
1:00 rest

6 x 100 @ 1:50- 25 breast kick with boards, 50 drill (swim on evens), 25 fly kick w/boards; desc 2/4/6
6 x 75 @ 1:25- 25 kick on back w/arms toward ceiling, 50 swim IM order by 25's with FAST turns (fly/back on #1; back/breast on #2; breast/free on #3; free/fly on #4; fly/back on #5; back/breast on #6)
1:00 rest, check HR

4 sets of:
6 x "out&backs" kick with boards, forward ss at midpool (except #3&5 are UDK, no boards)
1 x 150 swim free br 3- really get your legs into the 2nd 75; get time
BROKEN 100 KICK: different by round; whoever is closest to their 100 Free time on the 150 gets to pick how you do the BROKEN 100 KICK (all @ 3:00)
Check HR after each round

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

Wednesday Morning, March 20, 2019- AM/PM Sr. Silver @ DS

1 x 600- 300 swim free/300 kick IM on back
1:00 rest

9 x 100 @ 1:45- 25 breast kick w/boards, 50 drill*, 25 dolphins kick w/boards
*50 drill becomes 50 swim on 3, 6 & 9; desc those 1-3
:30 rest, check HR, then...

6 sets of:
6 x "out & backs" @ :40 kick w/boards to 12.5 (forward ss), except 3&5 are all UDK (fwd ss)
1 x 150 swim free br 3, 2nd 75 is big, fat FROTHY kick @ 2:10- whoever has the closest time to their 100 Free best time, picks the next part of the set...
BROKEN 100 kick: different from round to round, always @ 3:00

Finish up with...
3 x 5:00 kicks @ 6:00, with boards (#2 on back)

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

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

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

Sr. Gold- 7 x 150 @ :10 rest, go odds swim free/NO FREE by 25's & desc 1-4; evens are drill/kick on back by 25's, build your kick to FAST
Then go 10-12 minutes as you feel...
Check HR, then 1:00 rest

With shnorkels where noted, 3 sets of:
3 x 75 swim free with shnorkel @ 1:10, desc 1-3
1 x 125 swim free with shnorkel @ 1:30- get time & take shnorkel off
1 x 150 swim free br 3, desc 50's 1-3 to what you can- 200 setup/build/giddyup by 50's
1:00 rest between sets
Put fins on after 3rd set... finish up with...
With fins, until 7:30p:
6 x 25 @ :40-
odds- swim build to FAST
evens- 15/10
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00

Sr. Silver-
4 x 125 @ 2:15- 100 drill (50 ra2 la2 free, 50 choice primary), 50 kick on back FAST turn, 100 swim primary stroke (NO FREE)/4th best stroke by 25's
6 x 75- 25 kick with boards TOMBSTONE, 50 swim/drill by 25's with FAST turn;
odds- free @ 1:20
evens- primary stroke NO FREE @ 1:30
1:00 rest

4 sets of:
7 x 50 as follows:
1-3, swim @ 1:00
#4- all drill @ 1:10
5-7, swim @ :10 rest
1 x 75 swim FAST for time from a dive
1st set- swim at 200 setup
2nd set- swim at 200 Goal Pace
3rd set- swim at 2nd 50 split of 100 Goal Time
4th set- all swim FAST
 1:00 rest between sets, check HR

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!

Tuesday Afternoon, March 19, 2019- 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

4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 choice kick on back with FAST UDK's, 50 drill in primary stroke, NO FREE
6 x 75- 25 kick TOMBSTONE with boards, 50 swim/drill- build the swim to FAST race pace turns;
odds- free @ 1:20
evens- primary stroke NO FREE @ 1:30
1:00 rest

LONG SWIM-
6 times through:
225- 50 swim free br 3 with FAST turn, 25 kick on back with FAST UDK's off the wall
75- swim in primary stroke (NO FREE) with FAST turns- we're talking RACE PACE here!
Check HR after 6th time through

Until 6p, finish up with...
75's swim free with shnorkel @ 1:10- desc 1-3, every 5th 75 is swim @ :55- see if you can make it!

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!

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

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

4 x 125 @ 2:15- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE
6 x 75 @ 1:15- 25 kick free TOMBSTONE (build), 50 swim/drill by 25's build to FAST turn
3 sets of:
1 x 250 @ 3:45- 100 swim IM, 50 kick on back FAST UDK's (breakout & turn), 100 swim p/4th
3 x 50 swim/kick on back by 25's in primary stroke @ :50, desc 1-3 to what you can; 3rd set @ :45
No rest between sets, check HR after 3rd set

Jr. Gold
LONG SWIM-
6 times through:
225- 50 swim free, 50 kick on back (FAST UDK's!)- desc 1-3
75 swim primary stroke with FAST turns & breakouts
Check HR after 6th time through; then...

Until 7:00a,
6 x 50 swim in primary stroke as follows:
1-3, swim at 200 GP @ 1:10
#4- drill @ 1:10
5&6- swim at 200 GP @ :10 rest
100 drill (last 25 skulling)
1:00 rest between sets, check HR

DISTANCE-
4 sets of:
1 x 450 swim, desc the 150's 1-3 to something juicy- hand touch at 300 for last 150 time
6 x 50 @ :50 swim at pace (@ :10 rest in even sets)
1 x 75 swim- FASTER than half of last 150
Check HR, easy 25 to the bulkhead
1:00 rest between sets

Sr. Silver-
4 sets of:
7 x 50 as follows...
1-3 @ 1:00
#4- all drill @ 1:10
5-7, all @ :10 rest
:30 extra rest
1 x 75 swim FAST for time
1:00 rest between rounds, check HR
1st set, 200 setup
2nd set, 200 GP
3rd set, 2nd 50 split of 100 Goal Time
4th set, all out FAST (gut check here)

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

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

1 x 600- 300/300- go drill/drill/kick on back/skulling by 25's
1:00 rest

7 x 100 @ 1:50-
odds free/4th best stroke drill by 50's
evens- 25 swim free build, 50 swim in 4th best stroke, 25 kick on back build
Check HR, then...

6 sets of:
4 x 75 kick @ 1:25- 25 with boards, 50 on back (UDK's!)- the 25 with boards is always FAST
3 x 50 kick FAST with boards @ :10 rest, add up time for 150 total.
1 x 175 swim free (some equipment- okay) FAST- should be FASTER than 3 x 50's add up
1:00 rest between sets, check HR

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

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

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

Anybody who swam in the meet:
30/20/10 @ 2:00 rest, check HR after each round; kicking is 100 on back, 50 with boards

Everybody else:
9 x 100 @ 1:45 as follows:
odds- 50 choice free drill, 50 choice drill in 4th best stroke
evens- 75 swim 4ht best/free/4th best by 25's, then last 25 is kick on back, 1/2 way FAST UDK!
:30 rest, check HR, then...

(Jr. Gold- until Sr's finish 9 x 100, get into the following:
1 x 75 @ 1:20- drill/kick build/drill @ 1:20- NO FREE
1 x 125 @ 1:40 swim- 100 free br 3/5 by 50's, last swim same stroke as 75 drill above)

6 sets of:
4 x 75 kick @ 1:15- 25 with boards, 50 on back- UDK to at least 8 yards (diff kicks by round)
3 x 50 kick FAST w/boards @ :10 rest- add up for 150 total- all @ 3:00
1 x 175 swim free (some toys okay)- should be FASTER than your 150 kick add-up time
Check HR, 1:00 rest between sets.

Until 7:30a, finish up with...
75's drill/drill/skulling by 25's @ :15 rest

Do an excellent job in school today and get excited to race at MAKO & Sectionals. Have a great day!

Sunday Afternoon, March 17, 2019- Combined Jr. Gold @ CM

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

8 x 75 @ 1:20-
odds- 25 ra2 la2 free drill (head still, roll hips, big kick to drive you), 50 choice drill in primary
evens- swim/kick/swim by 25's in primary stroke, get time & descend 1-4 to something juicy!
3 x 300 @ 5:00 desc 1-3 as follows:
100 swim free br 3- big UDK off each turn, build kick for FAST 2nd 50
100 swim/kick on back by 50's in primary stroke
100 swim/kick with boards in 4th best stroke
Get time & desc 1-3 to what you can
1:00 rest after #3, check HR

3 sets of (last set with fins):
16 x 25 @ :40 in sets of 4- the USUAL
3 x 50 @ 1:00 descend 1-3 to all out FAST
1st round- all kick (even rounds of 25's kick with boards)- focus on UDK's for odd rounds; 50's kick desc all with boards, fo free/primary kick by 25's
2nd round- all swim in primary stroke; 50's desc are all swim
3rd round- all with fins swim choice (but all one stroke for each round of 4 x 25's); 50's are swim/kick on back by 25's
1:00 extra rest after 2nd round to put fins on for 3rd set

If there is time, work on starts before you get out. (Drylands with Kristy on deck if you're able to do so.) 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, have a great day!

Saturday Morning, March 16, 2019- Combined Jr. Gold @ CM

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

6 x 150 @ 2:40
odds- 100 IM drill, 50 kick on back
evens- 100 IM swim, 50 kick with boards- get time & desc 1-3
8 x 75 @ 1:20-
1-4 25 fly pull with free kick, 50 choice backstroke drill
5-8 25 breast kick on back, 50 catchup free drill with big fat kick
12 x 100 as follows:
1-2, swim/kick by 50's (kick on back #1, kick with boards #2), desc 1-2 in primary stroke NO FREE
#3- swim free @ 1:10 (or 1:15, or 1:20, but try 1:15 first)
Take :30 rest after #6, then finish the last 6
1:00 rest, check HR

With fins, 3 sets of:
3 x 150 swim desc 1-3 @ 2:40- #3 is all out FAST
3 x 100 @ 2:00 75 swim, 25 kick on back desc 1-3
3 x 50 swim all out FAST for time @ 1:00- best average here!
1st set is free
2nd set is primary stroke
3rd set is KICK on back

If there is time, work on starts until 10a

Do an excellent job with your HW this weekend, and with drylands today. Get excited to race next weekend & have a great day!

Friday Morning, March 15, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold

Meet Warmup, then...

RACE DAY!!

3 rounds of:
2 x BROKEN 200's from a dive-
75 FADive, 50/25 @ :10 rest, then 50 drill; then 75 from a push 25/50 @ :10 rest)- add 75's together for 150 total
1 x BROKEN 150: 3 x 50 (#1 from a dive) @ :10 rest, can you be faster than your avg time from 150 add-up above?
1st round primary stroke NO FREE
2nd round IM
3rd round is your choice

Go an easy 200 drill/skulling by 25's after each round
Finish with 8 x 50 drill/kick or swim/kick by 50's @ 1:00 before you get out.

Do an excellent job in school today & get excited for the weekend workouts. Have a great day!

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

1 x 800- 200 swim free, 200 reverse IM drill, 200 kick on back (UDK's!), 200 choice/skulling by 25's
1:00 rest

Sr. Gold- 3 x 300 @ :20 rest, 50 drill/25 kick on back, 50 drill/25 skulling (free/primary/4th best stroke, by 300's
1:00 rest, then everybody together...
24 x 25 @ :40- the usual in sets of 4, but today they are ALL KICK (odd rounds with boards, even rounds on back- focus on UDK to 8 yards)
Check HR after #24, then 1:00 rest
18 x 75 in sets of 6 as follows:
1-2, swim free br 3 @ 1:00 desc 1-2
#3- swim primary stroke with FAST turns @ 1:10
4-5, swim free br 3 @ 1:00 with FAST turns
#6- swim IM- get time & desc 1-3
1:00 rest, check HR
If there is time...
250's pull free with shnorkel & buoy (paddles okay on one round of 3): go 1-3 desc @ :20 rest; 4-6 desc @ :15 rest; 7-9 desc @ :10 rest; #3 in each round should be JUICY. Check your HW after every 3rd 250.

Sr. Silver-
4 x 50 @ 1:00- drill/kick on back (build kick, focus on UDK's)
4 x 50 @ 1:00 swim/kick on back- build swim to FAST turn & breakout
8 x 100 @ 1:45-
odds- 25 drill, 50 swim build to FAST turn, 25 kick build
evens- 25 swim (15 FAST/10 dps), 50 drill, 25 swim all FAST
Go 4 x 100 free, then 2nd 4 x 100 primary stroke
1:00 rest after #8, check HR

BROKEN 200's as follows:
1&2-
75 swim smooth & strong @ 1:20- get time, should be 85% effort or so
50 swim at 200 Goal Pace
:10 rest
75 swim FAST for time- all out effort here, can be from a dive if safe (too many people in the lane, go from a push)
Every 3rd 200 is all BROKEN KICK:
#3- 4 x 50 kick FAST with boards @ :20 rest (subtract a minute to get time)
#6- 4 x 50 kick FAST on back @ :15 rest (subtract :45 to get time)
#9- 4 x 50 kick FAST with boards @ :10 rest (subtract :30 to get time)

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

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

Meet Warmup, then...

RACE DAY!!

3 rounds of:
In heats (every 2:15 or 2:30)-
3 x 75's swim from a dive- get time, add fastest 2 x 75's together for 150 total
1 x 150 swim from a dive- how close can you come to your total time of two fastest 75's?
1st round IM
2nd round primary stroke NO FREE
3rd round is free
If there is time, work on starts

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for JO's this weekend and MAKO next weekend. Have a great day!

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

1 x 900- 300 swim free, 300 reverse IM drill, 300 kick on back (50)-skulling (25)
1:00 rest

Everybody together:
4 x 50 @ 1:00- drill/kick on back by 25's, build the kick
4 x 50 @ 1:00- swim/kick on back, build to a FAST turn
8 x 100 @ 1:45- go 4 free, 4 NO FREE as follows:
Odds- 25 drill, 50 swim with FAST turn & breakout, 25 kick strong
Evens- 25 swim 15/10, middle 50 drill, last 25 swim all FAST
1:00 rest

Jr Gold-
18 x 75 @ 1:00 in sets of 6:
1-2 swim free br 3, desc
#3- swim primary stroke with FAST turns @ 1:10 (1:20)
4-5, swim free br3 with FAST turns
#6- swim IM @ 1:10 get time & desc 1-3
1:00 rest after #18, check HR, then put fins on...

With fins, 2 sets of:
3 x 150 swim free desc 1-3 @ 2:40
3 x 75 swim in primary stroke desc 1-3 @ 1:40
3 x 50 kick FAST @ :40
No rest between sets, check HR throughout

Until 7a, finish up with:
50's swim at 200 Goal Pace in sets of 4:
1- swim with FAST turn
2-3, swim at pace
4- kick/drill, build to FAST turn
Odd rounds 1:10, even rounds all @ :10 rest

Seniors-
After 8 x 50/8 x 100, go fin set (both sets) with Jr. Gold, then...

Until 7:30a, finish up with...
Broken 200's-
75 swim smooth & strong @ 1:20, get time
50 swim at 200 Goal Pace @ :10 rest
75 swim FAST for time
Every 3rd round is 4 x 50 kick FAST, 1st time @ :20 rest (#3), 2nd time @ :15 rest (#6) and 3rd time through (#9) is @ :10 rest

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

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

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

9 x 100 @ 1:45-
1- 25 kick FAST, 50 drill, 25 swim from a dive FAST
2- 50 kick FAST, 25 drill, 25 swim from a dive FAST
3- 75 kick FAST, 25 swim from a dive FAST
1 round free, 1 round primary, 1 round choice
Check HR after #9, then...
3 x 100 kick choice (all one kick) desc 1-3 to all out FAST for time @ 2:30- get time
1:00 rest

I'm thinking of a number...
 (between 1-10)

The number wound up being 7, so here we go...

BROKEN 100's kick @ 3:00 (different each time)- the goal is to go FASTER than your time from the 3rd 100 kick descend above; do that 7 times and you're done with the set. If you miss a 100 (slower than your time from #3 above), it doesn't count and you keep going towards the total number of 7. If it takes you 30 x 100 to go 7 of them faster than your time from #3 above, so it goes...

Warmdown a bit (or a lot) before you get out. I'd like everybody to get 3 starts in before your go. Do an excellent job with your HW tonight & get excited to race at JO's this weekend. Have a great day!

Wednesday Morning, March 13, 2019- AM/PM Sr. Silver @ DS

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

3 sets of:
2 x 125 @ 2:10- 50 fist free drill br3, 75 drill/kick on back/drill (by 25's) in primary stroke NO FREE
3 x 50 swim/kick on back by 25's @ :55 (1st round) or :50 (2nd round) or :45 (3rd round, can be free br3)
No rest between sets, check HR after 3rd set then 1:00 rest

3 sets of (make sure the FAST stuff is FAST!)
12 x 25 in sets of 4 as follows:
1- kick on back (UDK's to halfway!)- 15yards FAST, then easy to the end, @ :40
2- kick with boards build to FAST @ :30
3- all kick FAST with boards @ :20- hustle to make the interval!
4- kick on back (UDK's to halfway!), 15 yards FAST, 10 yards easy
After #12, continue right into...
1 x 200 kick FAST for time with boards- all the same kick, but can change by rounds
1 x 300 pull free with shnorkle- get time, desc 1-3
1:00 rest between rounds, check HR
1st set, 12 x 25 kick are free (same 200)
2nd set, 12 x 25 are primary stroke kick (same 200)
3rd set, 12 x 25 are 4th best stroke- NOT free, 200 kick is your choice

Until 7:15a, finish up with...
75's swim IM (no free) as follows:
1- @ 1:20
2- @ 1:10
3- @ 1:00

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

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

1 x 700- odd 100's are drill/kick on back by 50's, even 100's swim choice
1:00 rest

3 x 150 drill/swim by 25's @ 2:40
12 x 50 in sets of 4:
1&2- swim IM order by 25's @ :50- fly/back & back/breast
#3- swim free br 3 @ :35
#4- swim/kick by 25's in 4th best stroke NO FREE @ :50
1:00 rest after 312, check HR

Silver-
3 sets of:
12 x 50 in sets of 4
1- swim (build)/drill by 25's @ 1:00- always @ 1:00
3- swim at 2nd 50 split of 100 Goal Time @ 1:00 (@ :55 in 2nd round of 4, then @ :50 in 3rd round of 4)
After #12...
3 x 225 swim free with shnorkel & choice equipment @ 3:30, desc 1-3 to something juicy!
1st set if free br 3, 2nd set is primary stroke NO FREE, 3rd set is choice- but all one stroke

Warmdown a bit before you get out.

Gold-
3 sets of:
Vertical dolph set- with med balls
3 x 15m sprints from a dive
1 x 50 from a dive for time
After 3rd time through...

With fins, 9 x 100 swim desc 1-3's @ 1:40 (free/primary/choice by 3's)- #3, 6 & 9 are JUICY!
If tehre's time, go one more round of 3, kicking on back

Warmdown a bit before you get out. Do an excellent job with your HW tonight & enjoy your day off tomorrow. Have a great day!

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

1 x 600- 300 swim choice, 300 backstroke- mix it up, drill, swim, etc...
1:00 rest

14 x 75 as follows:
odds- drill/swim/drill by 25's @ 1:20
evens- kick/swim/kick by 25's (all kick on back, focus on UDK's!) @ 1:30, gets :05 faster (#4 @ 1:25, #6 @ 1:20, etc...#14 @ 1:00!)
12 x 25 in sets of 3 as follows:
1- fly pull with free kick @ :40
2- choice drill in 4th best stroke NO FREE @ :40
3- choice kick on back (FAST UDK's to 12 yards!) @ :20
1:00r est after #12, check HR

LONG SWIM-
9 times through:
125 IM (last 25 is always kick free on back, 50 of one stroke slides to the next each time through)
100 swim giddyup free br 3- target mile pace, be FAST in & out of turns
1:00 rest after 9th time through.

If there is time...
15m sprints from a dive- go 3 free, 3 NO FREE- break out FAST & get moving to 15 yards, then easy drill to the bulkhead (walk back)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at JO's this weekend. Some kicking & a fin set tomorrow. Have a great day!

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

1 x 600- 300 swim choice, 300 all backstroke- mix it up!
1:00 rest

16 x 75 as follows in odds & evens-
odds, drill/swim/drill by 25's @ 1:20
evens- kick/swim/kick by 25's (kick on back, focus on UDK's) @ 1:30- each even 75 gets :05 faster

Jr. Gold-
18 x 25 with fins in sets of 3:
1- fly pull free kick @ :40
2- choice drill in 4th best stroke @ :40
3- choice kick, all FAST @ :20
Check HR after #18, then take fins off
Everybody together...
16 x 50 in sets of 4 as follows:
1-2, swim IM order by 25's (fly/back, back/breast) @ :50
#3- swim free br 3
4- swim/kick on back by 25's in 4th best stroke NO FREE @ :50
1:00 rest after #16, check HR, then 1:00 rest

LONG SWIM-
3 times through:
125 swim IM- 25 fly/25 back/50 breast/25 free kick on back
100 swim giddyup free br 3- target mile goal pace
125 swim IM- as above, except backstroke is 50, breast is 25
100 swim giddyup free br 3- as above
125 swim IM- as above, except fly is 50, then 25 back, 25 breast, 25 kick free on back
100 swim giddyup free br 3- target mile pace
Check HR after 3rd time through, then easy drill back to the bulkhead
1:00 rest

Until 7:00a, finish up with...
50's swim at 200 Goal Pace in primary stroke- go 4 @ 1:00, 4 @ :10 rest (alternate between the two until 7a, then 100 easy drill before you get out)

Seniors-
Immediately after the 16 x 75's, put fins on & get right into...
16 x 25 in sets of 3 as follows (originally 15 x 25, but will go 16 in honor of Sarah's 16th BD!)
1- fly pull free kick @ :35
2- choice drill in 4th best stroke NO FREE @ :35
3- choice kick on back FAST, 1/2way underwater @ :15
1:00 rest after #16, check HR

3 sets of:
1 x 50 swim (build to FAST turn)/drill by 25's @ 1:00
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00
1 x 50 swim/drill @ 1:00- as above
3 x 50 swim at 2nd 50 split of 100 Goal Time @ :55
1 x 50  swim/drill @ 1:00- as above
3 x 50 swim at 2nd 50 split of 100 Goal Time @ :50
3 x 225 swim free with shnorkel & choice equipment, desc 1-3 @ 3:00 to something juicy
1:00 rest between rounds, check HR
1st round free, 2nd round primary stroke NO FREE, 3rd round is choice- but all the same stroke

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

Monday, March 11, 2019- PM Jr. Gold @ DS

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

4 sets of:
1 x 150 @ 2:40- swim (build)/drill by 25's; 1st 2 rounds free, last 2 rounds NO FREE
1 x 100 kick @ 1:40- with boards/on back by 50's- get time & desc 1-4
No rest between sets, check HR after 4th set, then...
1 x 300- 25 kick on back (UDK to halfway), 25 choice swim build to FAST, 25 skulling
1:00 rest, check HR again

Until 6:30p, all @ 2:00...
1 x 100 kick FAST on back (75), then 25 choice kick easy with boards
1 x 100 kick FAST with boards (75), last 25 drill
1 x 150 swim free with FAST turns & breakouts
Check HR when you can

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

Monday Morning, March 11, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300/300
1:00 rest

6 sets of:
1 x 150 @ 2:40- swim/drill by 25's, build the swim to a FAST turn
1 x 100 kick @ 1:40- 50 with boards, 50 on back (UDK!), desc 1-6
1:00 after 6th round, check HR; then...
1 x 300- 25 kick on back (UDK to halfway), 25 choice skulling, 25 choice drilling

8 rounds of:
1 x 100 kick on back, 75 FAST, last 25 easy choice with boards @ 2:00
1 x 100 kick with boards, 75 FAST, 25 choice drill
1 x 150 swim FAST, focus on turns & UDK's, @ 2:00 (lane 2 go 100, try to be within :04 of 100 Free SCY best time)
No rest between sets, check HR after each 150 swim free

If there is time, until 7:30a, finish up with...
25's @ :40 all kick- the usual in sets of 4!

Warmdown a bit before you get out, really loosen up your legs. Do an excellent job in school today, get excited for JO's this weekend. Have a great day!

Sunday Afternoon, March 10, 2019- Combined Jr. Gold @ CM

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


4 x 75 @ 1:20- 25 catchup free, 50 choice drill in primary stroke (NO FREE)
5 x 100 @ 1:45- 50 choice kick on back (UDK's!)
12 x 50 in 2 sets of 6 as follows:
1- choice drill @ 1:00
2- swim/kick on back by 25's @ :50
3- swim free/NO FREE by 25's @ :40 (Lane 1- okay @ :45)
No rest between sets of 6, check HR after #12, then 1:00 rest


With fins where noted, 2 sets of:
4 x out & backs kick with boards @ :45- forward ss at midpool; go free kick then dolphin kick
3 x 150 swim with fins @ 2:40 desc 1-3 to all out FAST
6 x 25 kick with boards- odds all FAST @ :20, evens 15 FAST 10 easy @ :40
3 x 100 swim with fins @ 1:50 desc 1-3 to all out FAST
4 x 1/2 pool sprints @ :40 all swim FAST (FAST breakouts on odds, FAST finishes on evens)
3 x 75 swim with fins @ 1:40 desc 1-3 to all out FAST- get time & check HR, then go back down to the deep end
1st set is free, 2nd set is primary stroke NO FREE


If there is time, work on starts & FAST breakouts until 6:00p. 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, March 9, 2019- Combined Jr. Gold @ DS

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

4 x 75 @ 1:20- 25 catchup free drill, 50 choice drill NO FREE
4 x 75 @ 1:20- 50 fist free drill br3, 25 breast kick on back- keep knees at surface, drop feet down
6 x 100 @ 1:45- 50 swim/drill by 25's build to FAST turn & breakout, 50 kick ez/FAST w/boards-
go odd 100's free, even 100's NO FREE
:30 rest, check HR, then...

4 sets of:
4 x 50 @ :45*- swim/kick on back by 25's, #2 is NO FREE, #4 is all kick with boards, make interval
2 x 75 swim IM- fly/back/breast by 25's, desc 1-2 @ 1:10*
*Lanes 1&2 can go 50's @ :55 and 75's @ 1:20
No rest between sets, check HR after 4th set, then 1:00 rest before Test Set

TEST SET (last Test Set for SCY, get into it!)-
1 x 2000 swim freestyle for time (Lanes 1 & 2 can go 1650, but make it count)
Check HR after finishing

If there is time, until 10a, finish up with...
75's swim (odds & evens) @ 1:10 (1:20 for Lanes1&2)
odds- fly/choice/choice NO FREE by 25's
evens- back/breast/free by 25's

At 9:55a...
Everybody gets out & does 3 starts & FAST breakouts

Warmdown a bit before you get out, and remember, NO DRYLANDS TODAY. Do an excellent job with your HW this weekend and get excited for tomorrow evening's workout at CM (4:30-6p). Have a great day!

Friday Morning, March 8, 2019- AM Jr. Gold & AM Sr. Silver @ DS

Meet Warmup, then...

Race Day!!

3 rounds of, in heats:
1 x 175 swim for time from a dive- get time
BROKEN 200: 75/50/75, all @ :15 rest- can you be faster than 175?
Active recovery...

1 x 125 swim for time from a dive- get time
BROKEN 150: 3 x 50 @ :15 rest- should be faster than 125!
Active recovery...

1 x 75 kick FAST for time with boards, get time
BROKEN 100: 25/50/25, all @ :15 rest- who can be faster than 75 kick?!?
Active recovery...

1st Round primary stroke
2nd round IM
3rd round your choice, all the same stroke

Get some easy drilling in before you get out. Do an excellent job in school today & get excited for the last Test Set of SCY season tomorrow- 2000 swim free for time. Have a great day!

Thursday Evening, March 7, 2019- Sr. Silver PM @ DS

600- 300/300, then...

Warmup as you feel until 6:30p, check HR

12 sets of BROKEN 200's as follows:
1 x 100 swim free br3 @ 1:10 (Lane 1 @ 1:15- okay)
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim FASTER than 200 GP- get time & check HR, then right into...
1 x 50 drill @ 1:30
No extra rest between sets.
4 rounds, 50's are primary stroke NO FREE
4 rounds, 50's are free br3
4 rounds, 50's are choice (all the same stroke)

Warmdown a bit before you get out. Do an excellent with your HW tonight and get excited for your next meet. Have a great day!

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

Meet Warmup, then...

RACE DAY!!

3 sets of:

4 x 50 swim FAST for time from a dive in heats (one group every 1:00- every 1:15 is okay)- get avg.
150 easy active recovery (after everybody has gone all 4 x 50)
1 x BROKEN 100 from a dive:
25/50/25- all @ :10 rest, trying to be within :01 of your avg time (x2) from 4 x 50's

1 set primary stroke
1 set free
1 set 4th best stroke NO FREE

If there is time, finish up with...
9 x 50 @ 1:00- 2 swim/kick by 25's, every 3rd 50 is all drill

Do an excellent job with your HW tonight & get excited for the weekend workouts. Have a great day!

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

1 x 600- 300/300
1:00 rest

16 x 75 @ 1:15 (1:20 for Jr. Gold) in sets of 4-
1-4, all drill
5-8, drill/kick/drill
9-12, kick/drill/kick
13-16, all kick on back, focus on UDK's (1st 25 w/boards- okay)
1:00 rest, check HR

Jr. Gold-
5 (???) sets of:
3 x 100 @ 1:40*
25 swim in primary stroke (NO FREE)
50 swim free br3
25 kick on back (UDK!)
*Each round of 3 gets :05 faster; if you miss the interval, rest 1:00 then go 5 x 100 swim all free @ the interval you missed minus :05 (if you missed @ 1:20, go 5 x 100 swim free @ 1:15)
1:00 rest, check HR

Broken 200's (8 rounds):
1 x 100 swim free br3 @ 1:15 (or 1:20)
1 x 50 swim in primary stroke @ :50 at 200 GP
1 x 50 swim FASTER than 200 GP
1 x 50 drill @ 1:30
No extra rest between sets, check HR

Senior's-
With fins (150's only):
8 x "out & backs" swim/kick forward ss at  midpool @ :40
8 x 1/2 pool sprints @ :30
9 x 150 swim desc 1-3's @ 2:40, make every 3rd 150 JUICY FAST!
Check HR after #9; anybody NOT racing this weekend can do the first set of 100's that Jr. Gold warmed up with, starting @ 1:40

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Anybody NOT racing this weekend has regular workout tomorrow morning (RACE DAY!). Have a great day!

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

1 x 600- 300/300
1:00 rest

We started warming up to do the kick set from this morning (36 x 100 in sets of 3's), but we wound up having to evacuate the pool (the entire building) due to a potential gas leak. We were not able to get back in. We'll pick it up with Race Day tomorrow.

Wednesday Morning, March 6, 2019- Sr. Silver AM &PM @ DS

1 x 800- 300 swim free/200 kick on back (UDK!)/300 reverse IM drill
1:00 rest

3 sets of:
1 x 125 @ 2:15- odd 25's choice drill, even 25's kick build
3 x 25 @ :45- FAST UDK as far as you can, then kick on back with arms toward ceiling
No rest between sets, check HR after 3rd set
1:00 rest

A wee bit of kicking...
36 x 100 kick in sets of 3 as follows:
1- 1st & last 25's kick FAST with boards, middle 50 choice- all @ 1:45
2- middle 50 kick FAST on back (focus on FAST UDK's to 8y), choice on 1&4 25's
3- all kick BROKEN, different from round to round, but all are filthy FAST!
After every 12th 100...
200 swim FAST, different from round to round
1:00 rest after each 200, check HR

Warmdown a bit before you get out, include some breaststroke kick on your back (really try to loosen up your legs). Do an excellent job in school today and get excited to race this weekend. Have a great day!

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

1 x 800- 300 swim free, 200 kick on back, 300 reverse IM drill
1:00 rest

6 x 100 various drill @ 1:40, but first 25 is fly pull with free kick
9 x 50 as follows:
1-2, kick build to FAST turn & UDK, then drill to the end @ :55
#3- swim free/NO FREE by 25's @ :40
Check HR after #9, then 1:00 rest

Sr. Silver-
18 x 200 from this morning (swim/kick @ 3:00, 4 x 50 @ :10 rest all @ 3:30, then 75 FAST-50 drill- 75 BROKEN- by 200's)

Sr. Gold-
4 sets of:
With 'Chutes, :10 on/:20 off, then :15/:15, then :20/:10, then :15/:15, then :10/:20
6 deep UDK blastoffs (hold streamlines throughout)
2 x 25 swim from a dive FAST feeling easy
:30 rest between sets, check HR

Until 7:30p, finish up with:
7 x 50 @ :55* odds are swim IM transition by 25's, evens are swim/kick choice
Vertical kick set after each round of 7 x 50's
*2nd set of 50's @ :50, 3rd set of 50's @ :45...

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

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

1 x 600- 300/300- include some skulling on your reverse IM
1:00 rest

4 x 100 @ :10 rest- 25 BPK (head still to anchor your bodyline), 50 choice drill, 25 kick (UDK!)
Everybody together...
12 x 75 @ 1:20-
25 drill (IM order by 75), 50 kick (2nd 25 with boards FAST, same kick as 25 drill)
:30 rest, check HR; then...

12 x "out & backs" @ :40- 3 swim/kick, 1 all kick- forward ss at 12 yards
1:00 rest, check HR again

LONG SWIM-
3 times through:
600 as follows:
100 "slide IM"- 25 fly/50 back, 25 breast (25 back, 50 breast, 25 free; #3- 25 breast, 50 free, 25 fly)
100 kick on back- focus on small FAST UDK to 8y, then kick choice build (last 25 swim FAST free)
After 3 rounds...
200 swim freestyle with race pace FAST turns, br 3 throughout
1:00 rest after 3rd time through, check HR

If there is time...
25's from a dive- go 2 primary, 2 choice until 6:00p

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

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

1 x 600- 300/300
1:00 rest

4 x 100 @ :10 rest- 25 kick (UDK!), 50 drill primary stroke, 25 skulling
Everybody together:
4 x 75 @ 1:20- 25 BPK, 50 swim/drill (build to FAST TURN)
9 x 50 in sets of 3-
1-2, kick (UDK to 8y!) build to FAST back turn, then choice drill, @ :50
#3, swim free/NO FREE by 25's @ :40
Check HR, then 1:00 rest

Jr. Gold
LONG SWIM-
3 times through:
600 IM as follows
100 slide IM (25 fly, 50 back, 25 breast)
100 kick on back (UDK to 8y!)- except last 25 is swim FAST free br3
After 600...
200 swim free br3 with all FAST TURNS
Check HR after 3rd time through, then get ready for Drylands (until 7a)

Sr. Silver
18 x 200 in sets of 3's as follows:
1- swim/kick, build to FAST turn & breakout, UDK to 8y @ 3:00
2- 4 x 50 @ :10 rest, 1st & 4th 50's are drill, middle 2 are swim at 200 GP @ 3:30
3- 75 swim FAST, get time, 50 drill, 75 BROKEN (3 x 25 @ :10 rest) @ 4:00

Distance
3 sets of 3 x 550 swim desc as follows:
1&3, swim- get time (target best 500scy time plus 1:00 on 3rd 550); #1 can be pull, @ :20 rest
#2- 100's at pace @ 1:40/1:30/1:20 (last 50 drill)

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

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

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

3 x 150 @ :15 rest, drill/swim by 25's (go free/primary NO FREE/choice by 150's)
15 x 50 in sets of 3 as follows:
1-2, swim/kick on back by 25's, desc 1-2 to what you can
#3- all kick with boards (if you miss interval, go next round on back)
Start with 1st 3 @ 1:00, each round of 3 gets :05 faster (last round @ :40 will be tough!)
1:00 rest after #15, check HR

4 sets of (5 if we can swing it):
4 x 100 as follows-
odds- kick on back, except 3rd 25 is swim in primary stroke NO FREE
evens- all kick with boards, FAST
1st 2 x 100 @ 1:45 (1:50 if needed), last 2 x 100 @ 1:35 (1:40 if needed)
1 x 150 swim free br 3 as follows (by 50's): 200 setup/build kick/kick FAST
When everybody has finished...
1 x 100 BROKEN kick- different from round to round, all @ :10 rest (1st round is 2 x 50), @ 3:00
No extra rest between sets.

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

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

1 x 600- 300 swim freestyle/300 reverse IM- all kick on back, focus on UDK's!
1:00 rest

3 x 200 @ :15 rest- drill/swim by 25's; go free/primary/choice by 200's
1:00 rest, check HR

15 x 50 in sets of as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick FAST, go on back if you miss the interval with the boards
1st 3 x 50 @ 1:00 (Jr. Gold @ 1:05), each round of 3 x 50 gets :05 faster! Who can make 3 @ :35?!?
1:00 rest, check HR

6 x 50 kick desc 1-2's @ 1:00, get avg time for even 50's
Check HR

MYSTERY SET!!
Guess it and you don't have to do it...

The Mystery Set was:
6 sets of...
4 x 100 (1-2 @ 1:40, 3-4 @ 1:30):
Odds are kick on back, except 3rd 25 is swim in primary stroke NO FREE
Evens kick with boards, make the interval; then...
1 x 150 swim free with shnorkels @ 2:20- 200 setup/build kick/JUICY KICK- by 50's
BROKEN 100 KICK: different by round, always @ 3:00
No extra rest between sets, check HR after each Broken 100

Warmdown a bit before you get out (6 x 50 speed play @ 1:05). Do an excellent job in school today and get excited to race this weekend. Have a great day!

Saturday Morning, March 2, 2019- Combined Jr. Gold @ DS

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

16 x 50 in sets of 4 as follows:
1- all drill (choice) @ 1:00
2&3- kick on back neg split @ :50, focus on UDK's to 8y (Lanes 1&2 @ :55)
#4- all kick with boards @ :40- hustle to make the interval! (Lanes 1&2 @ :50)
Change strokes throughout if you'd like (after sets of 4)
1:00 rest after #16, check HR

12 x 75 IM, each 75 is 25 kick with boards, 50 swim- but the order changes by 25's throughout:
1- fly/back/breast
2- back/breast/free
3- breast/free/fly
4- free/fly/back
5- fly/back/breast
Etc...to #12
1-6 @ 1:15
7-12 @ 1:10
(Lanes 1&2- go 6 @ 1:20 & 6 @ 1:10)
Check HR after #12, then get right into...
150 drill/skulling by 25's
1:00 rest

TEST SET:
3 x 350 IM @ 5:30 desc 1-3, #3 in 2 groups from a dive
75 swim of each stroke (IM order), then 50 kick free with boards

Until 10a, finish up with...
125's as follows:
1&2 @ 1:55- odd 25's swim, even 25's kick on back, focus on UDK's & desc 1-2 (L1&2 @ 2:05)
#3- all swim free br 3 @ 1:25 (#3), 1:20 (#6) or 1:15 (#9); Lanes 1&2 go @ 1:40, 1:35 & 1:30
:30 rest after #9, check HR; then repeat for 18 x 125 total
Check HR again

Warmdown a bit before you get out. Do an excellent job with your HW this weekend - and with drylands today. DON'T FORGET: tomorrow afternoon we're up at Claude Moore (4:30-6p), with yoga afterwards (until 6:30p) so bring a t-shirt & shorts. Have a great day!