Meet Warmup, then...
RACE DAY!!
In two groups (heats), we went the following:
150 IM- 75 back & 75 breast, swim "IM" style
150 IM- swim 50 back, 50 breast, 50 free
150 BROKEN: swim 50 back, 50 breast, then 50 kick free with boards- all @ :10 rest
300 drill/drill/skulling by 25's
1:00 rest, then...
100 swim 25 fly, 50 free, 25 kick on back
100 BROKEN: swim as above, with :10 rest at the 50
50 swim for time in primary stroke
300 drill/kick by 50's
Warmdown a bit before you help take out the lanelines. Wear your sunscreen today and drink plenty of water. Sunday Morning at the big pool (Broadlands), 8:30a. Have a great day!
Friday, June 28, 2019
Thursday, June 27, 2019
Thursday Morning, June 27, 2019- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's to 8M!)
1:00 rest
2 sets of:
3 x 100 @ 2:00- 50 catchup free, 25 2k1p breast drill, 25 choice drill in primary stroke (NO FREE)
8 x 50 @ 1:10*- kick, odds 1/2 FAST 1/2 easy; evens all FAST (*@ 1:00 in 2nd set!)
1 x 200- swim/kick by 50's, BIG JUICY NEGATIVE SPLIT (hand touch at 100 to check time)
:30 rest to check HR between sets
It's time for the...
HOUR* OF POWER!!
("*" just slightly modified...)
We wound up splitting each lane into two groups (one at each end) and kicking FAST for the first half of each 50 with boards, then handing off the board to the partner and drilling the second half (partner was drilling then kicking)
5 of those 50's, then either a 100 kick FAST for time (one side went with boards, far end kicked on back) or a BROKEN 150 kick
Goal was 5-6 rounds, we got into the 4th round before having to break down the pool for SCY.
Warmdown a bit before you help with lanelines. Wear your sunscreen today and drink plenty of water. Tomorrow back up at the OL for RACE DAY. Have a great day!
1:00 rest
2 sets of:
3 x 100 @ 2:00- 50 catchup free, 25 2k1p breast drill, 25 choice drill in primary stroke (NO FREE)
8 x 50 @ 1:10*- kick, odds 1/2 FAST 1/2 easy; evens all FAST (*@ 1:00 in 2nd set!)
1 x 200- swim/kick by 50's, BIG JUICY NEGATIVE SPLIT (hand touch at 100 to check time)
:30 rest to check HR between sets
It's time for the...
HOUR* OF POWER!!
("*" just slightly modified...)
We wound up splitting each lane into two groups (one at each end) and kicking FAST for the first half of each 50 with boards, then handing off the board to the partner and drilling the second half (partner was drilling then kicking)
5 of those 50's, then either a 100 kick FAST for time (one side went with boards, far end kicked on back) or a BROKEN 150 kick
Goal was 5-6 rounds, we got into the 4th round before having to break down the pool for SCY.
Warmdown a bit before you help with lanelines. Wear your sunscreen today and drink plenty of water. Tomorrow back up at the OL for RACE DAY. Have a great day!
Wednesday, June 26, 2019
Wednesday Morning, June 26, 2019- TEAL @ The OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
12 x 75 in 4 sets of 3 as follows:
1- drill/kick/drill by 25's
2- swim/kick/swim by 25's
3- all kick (can be with boards, but it's all FAST)
1-6 are @ 1:30
7-12 are @ 1:20
1st set of 3 can be free
last set of 3 are NO FREE
After #12, check HR, then...
1 x 300- drill/drill (4th best stroke)/kick FAST on back (UDK's to 8M!)
1:00 rest, check HR again
BIG 125's @ 2:20 as follows-
1- all drill IM (free drill is catchup), last 25 drill is 4th best stroke
2- all swim IM, last 25 kick free on back
3- BROKEN KICK, different from round to round (1st 2 rounds will be 50/25/50 @ :10 rest with boards)- 3rd 125 is @ 3:00
Check HR after every 125 kick; after every 3rd round of 3...
1 x 200 swim free br 3 (br5 on 3rd 50!)- get time & desc 1-3
After 9 rounds, finish up with...
50's speedplay @ 1:00, 4 free, 4 in 4th best stroke NO FREE
Warmdown a bit before you get out to help with the lanelines. Stay inside today and drink plenty of water. Tomorrow morning at the Big Pool at Broadlands. Have a great day!
1:00 rest
12 x 75 in 4 sets of 3 as follows:
1- drill/kick/drill by 25's
2- swim/kick/swim by 25's
3- all kick (can be with boards, but it's all FAST)
1-6 are @ 1:30
7-12 are @ 1:20
1st set of 3 can be free
last set of 3 are NO FREE
After #12, check HR, then...
1 x 300- drill/drill (4th best stroke)/kick FAST on back (UDK's to 8M!)
1:00 rest, check HR again
BIG 125's @ 2:20 as follows-
1- all drill IM (free drill is catchup), last 25 drill is 4th best stroke
2- all swim IM, last 25 kick free on back
3- BROKEN KICK, different from round to round (1st 2 rounds will be 50/25/50 @ :10 rest with boards)- 3rd 125 is @ 3:00
Check HR after every 125 kick; after every 3rd round of 3...
1 x 200 swim free br 3 (br5 on 3rd 50!)- get time & desc 1-3
After 9 rounds, finish up with...
50's speedplay @ 1:00, 4 free, 4 in 4th best stroke NO FREE
Warmdown a bit before you get out to help with the lanelines. Stay inside today and drink plenty of water. Tomorrow morning at the Big Pool at Broadlands. Have a great day!
Tuesday, June 25, 2019
Tuesday Morning, June 25, 2019- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back
1:00 rest
6 x 50 as follows:
odds- 1/2 choice drill, 1/2 choice different drill @ 1:10
evens- swim/drill by 25's in primary stroke, build the swim, all @ 1:00
4 x 150 @ 3:00 as follows:
catchup free drill, swim free (build), choice drill in primary stroke NO FREE- by 50's
8 x 50 swim/kick by 25's @ 1:00- build the swim, then try to hold that speed on the kick:
odds- free
evens- primary stroke NO FREE
:30 rest, check HR, then...
1 x 300- back/4th best stroke by 50's- each 50 is drill/swim, build the swim to a FAST TURN
1:00 rest, check HR again
2 sets of:
1 x 50 @ 1:10- swim (build)/kick by 25's, NO BACKSTROKE
1* x 50 swim backstroke @ :55**
*add 1 x 50 each time through, up to 4 x 50 swim backstroke, then :30 rest to check HR
**2nd set of 50's backstroke are @ :50
1:00 rest after 2nd set, check HR
Finish up with, until 8a...
4 x "out & backs" @ :50- swim/kick on back (forward ss) all in primary stroke
1 x 100 kick FAST for time with boards @ 2:20
4 x "out & backs" @ :50- ll kick with boards (free/dolph kick by 12.5's), backwards ss at 12.5M
1 x 100 swim/kick FAST for time in primary stroke by 50's, NO FREE, all @ 2:20
No rest between sets, keep it moving until 8a.
Check HR at 8a, then help take the lanelines out.
Warmdown a bit before you get out. Be sure to wear your sunscreen today, and drink plenty of water. For anybody with ISCA cuts, ask your parents about going to the meet- we need commitments by this coming FRIDAY, JUNE 28. Tomorrow morning back at the OL, 5:43a- don't be late. Have a great day!
1:00 rest
6 x 50 as follows:
odds- 1/2 choice drill, 1/2 choice different drill @ 1:10
evens- swim/drill by 25's in primary stroke, build the swim, all @ 1:00
4 x 150 @ 3:00 as follows:
catchup free drill, swim free (build), choice drill in primary stroke NO FREE- by 50's
8 x 50 swim/kick by 25's @ 1:00- build the swim, then try to hold that speed on the kick:
odds- free
evens- primary stroke NO FREE
:30 rest, check HR, then...
1 x 300- back/4th best stroke by 50's- each 50 is drill/swim, build the swim to a FAST TURN
1:00 rest, check HR again
2 sets of:
1 x 50 @ 1:10- swim (build)/kick by 25's, NO BACKSTROKE
1* x 50 swim backstroke @ :55**
*add 1 x 50 each time through, up to 4 x 50 swim backstroke, then :30 rest to check HR
**2nd set of 50's backstroke are @ :50
1:00 rest after 2nd set, check HR
Finish up with, until 8a...
4 x "out & backs" @ :50- swim/kick on back (forward ss) all in primary stroke
1 x 100 kick FAST for time with boards @ 2:20
4 x "out & backs" @ :50- ll kick with boards (free/dolph kick by 12.5's), backwards ss at 12.5M
1 x 100 swim/kick FAST for time in primary stroke by 50's, NO FREE, all @ 2:20
No rest between sets, keep it moving until 8a.
Check HR at 8a, then help take the lanelines out.
Warmdown a bit before you get out. Be sure to wear your sunscreen today, and drink plenty of water. For anybody with ISCA cuts, ask your parents about going to the meet- we need commitments by this coming FRIDAY, JUNE 28. Tomorrow morning back at the OL, 5:43a- don't be late. Have a great day!
Monday, June 24, 2019
Monday Afternoon, June 24, 2019- TEAL @ CM (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/swim/drill by 25's
1:00 rest
1 x 300 @ 5:30- 25 fly pull with free kick, 50 2kicks 1 pull breast drill, 25 kick FAST on back
1 x 200 @ 3:45- 25 sit & spin back drill, 50 swim neg split backstroke, 25 kick free head out
1 x 100 @ 1:45- 50 3kicks/skull breast drill, 50 choice kick easy/FAST by 25's
1 x 200 @ 3:30- swim/kick by 25's in primary stroke, desc the 50's 1-4
1 x 300- swim free FAST for time!
Check HR, then 1:00 rest
With shnorkels & buoys:
15 x 50 swim free @ :45, every 3rd 50 is @ :35 (Lanes 5&6 @ :50&:40, okay)
Check HR, then...
8 x 25 choice drill @ :40 in primary stroke
1:00 rest, check HR again
Until 6:25p,
4 x 50 swim at 200 Goal Pace @ (various interval, different by round)
1 x 200 pull free with shnorkels & buoys- get time & desc through the set.
Check HR after each 200
At 6:25p,
Work on starts
Warmdown a bit before you get out. Do some stretching & reading tonight, be sure to help with the dishes. Tomorrow morning at the Big Pool, be on deck at 5:50a. Have a great day!
1:00 rest
1 x 300 @ 5:30- 25 fly pull with free kick, 50 2kicks 1 pull breast drill, 25 kick FAST on back
1 x 200 @ 3:45- 25 sit & spin back drill, 50 swim neg split backstroke, 25 kick free head out
1 x 100 @ 1:45- 50 3kicks/skull breast drill, 50 choice kick easy/FAST by 25's
1 x 200 @ 3:30- swim/kick by 25's in primary stroke, desc the 50's 1-4
1 x 300- swim free FAST for time!
Check HR, then 1:00 rest
With shnorkels & buoys:
15 x 50 swim free @ :45, every 3rd 50 is @ :35 (Lanes 5&6 @ :50&:40, okay)
Check HR, then...
8 x 25 choice drill @ :40 in primary stroke
1:00 rest, check HR again
Until 6:25p,
4 x 50 swim at 200 Goal Pace @ (various interval, different by round)
1 x 200 pull free with shnorkels & buoys- get time & desc through the set.
Check HR after each 200
At 6:25p,
Work on starts
Warmdown a bit before you get out. Do some stretching & reading tonight, be sure to help with the dishes. Tomorrow morning at the Big Pool, be on deck at 5:50a. Have a great day!
Monday Morning, June 24, 2019- TEAL @ the OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
12 x 75 in sets of 4-
1- 50 ra2 la2 free drill, 25 breast kick on back @ 1:30
2- 25 choice kick on back build to FAST, 50 drill in primary stroke NO FREE @ 1:30
3&4, swim 50 free br3 25 primary stroke- get time & desc 1-2; go @ 1:30 (3-4), then @ 1:20 (7-8) and last two @ 1:10 (11-12)
Check HR after #12, then get right into...
1 x 300- 25 swim fly build to FAST turn, 50 choice
1:00 rest, check HR again
BIG Out & Backs...
With a partner (partner goes to the other end), alternate kicking to mid-pool and swimming to mid-pool; everything is @ :50, all FAST with forward ss at mid-pool when you hand off the board (or take the board)
Go 3 free, 3 fly;
3 free, 3 breast;
3 free, 3 back
1:00 rest, check HR
4 sets of:
5 x 50 @ :50 (various by round, but #3 is always swim back/breast, "IM" style)
1 x 300 IM- #1 is 75 fly kick with boards, then 75 swim back/breast & free; for #2, the 75 kick is backstroke, for #3 the 75 kick is breaststroke and for #4, it's the last 75 (kick free). The kick is always the corresponding leg of the IM, always with the boards.
:30 rest between sets, keep track of times for IM's & check HR after each round.
Until 8a, finish up with...
75's swim 50 back/25 breast and 25 back/50 breast (alternate, all @ 1:15)
Check HR at 8a.
Warmdown a bit before you get out to help take out the lanelines. Do some reading today & offer to help around the house. Wear your sunscreen if you have to be outdoors. Tomorrow morning at the Big Pool, have a great day!
1:00 rest
12 x 75 in sets of 4-
1- 50 ra2 la2 free drill, 25 breast kick on back @ 1:30
2- 25 choice kick on back build to FAST, 50 drill in primary stroke NO FREE @ 1:30
3&4, swim 50 free br3 25 primary stroke- get time & desc 1-2; go @ 1:30 (3-4), then @ 1:20 (7-8) and last two @ 1:10 (11-12)
Check HR after #12, then get right into...
1 x 300- 25 swim fly build to FAST turn, 50 choice
1:00 rest, check HR again
BIG Out & Backs...
With a partner (partner goes to the other end), alternate kicking to mid-pool and swimming to mid-pool; everything is @ :50, all FAST with forward ss at mid-pool when you hand off the board (or take the board)
Go 3 free, 3 fly;
3 free, 3 breast;
3 free, 3 back
1:00 rest, check HR
4 sets of:
5 x 50 @ :50 (various by round, but #3 is always swim back/breast, "IM" style)
1 x 300 IM- #1 is 75 fly kick with boards, then 75 swim back/breast & free; for #2, the 75 kick is backstroke, for #3 the 75 kick is breaststroke and for #4, it's the last 75 (kick free). The kick is always the corresponding leg of the IM, always with the boards.
:30 rest between sets, keep track of times for IM's & check HR after each round.
Until 8a, finish up with...
75's swim 50 back/25 breast and 25 back/50 breast (alternate, all @ 1:15)
Check HR at 8a.
Warmdown a bit before you get out to help take out the lanelines. Do some reading today & offer to help around the house. Wear your sunscreen if you have to be outdoors. Tomorrow morning at the Big Pool, have a great day!
Sunday Morning, June 23, 2019- TEAL @ Broadlands (swum wiith the Black group)
TEAL is swmming with the Black Group this morning, as I am at the meet. Do a great job- the Boss is watching!
EC
EC
Thursday, June 20, 2019
Friday Morning, June 21, 2019- TEAL* @ Broadlands (LCM)
Meet Warmup, then...
RACE DAY!!
With the big group...
2 sets of:
200 swim race from a dive
2 x 100 swim race from a dive
4 x 50 swim race from a dive- walk back after each one
1st set primary stroke, 2nd set choice
Warmdown a bit before you get out. Wear your sunscreen if you have to be outside this weekend and get excited for the rest of our summer training (only about seven weeks to go!). Have a great day!
RACE DAY!!
With the big group...
2 sets of:
200 swim race from a dive
2 x 100 swim race from a dive
4 x 50 swim race from a dive- walk back after each one
1st set primary stroke, 2nd set choice
Warmdown a bit before you get out. Wear your sunscreen if you have to be outside this weekend and get excited for the rest of our summer training (only about seven weeks to go!). Have a great day!
Thursday Afternoon, June 20, 2019- TEAL @ CM (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's (UDK's!)
1:00 rest
4 sets of:
2 x 50 drill @ 1:00
2 x 75 swim/kick/swim by 25's @ 1:15, desc 1-2
2 sets primary stroke, 1 set free, 1 set your choice
Check HR after 4th set, then...
1 x 450-
25 easy choice skulling, 50 kick easy/FAST by 25's on back
1:00 rest, check HR again
With fins where noted-
With fins, 3 x 150 swim free br3 @ 2:40, desc 1-3 to all out FAST
FINS OFF- go 8 x 25 "heads to tails" drill for odds, swim build for evens- all primary stroke
With fins, 3 x 100 swim in primary stroke desc 1-3 @ 1:50 to all out FAST, target best SCY time for #3
FINS OFF- go 8 x 25 "heads to tails" again (odds drill, evens swim build)- your choice; can change stroke after 4 x 25
With fins, 12 x 50 in sets of 4 @ 1:10 as follows:
1-3, swim desc to all out FAST
#4- LUNGBUSTER/swim by 25's, trying to equal or better your time from #3 above
Go 4 free, 4 primary stroke, and last 4 in 4th best stroke
Check HR, fins off and 100 easy drill
Work on starts until 6:30p.
Do an excellent job at home tonight- rest up, drink plenty of water and eat well. Offer to do the dishes for your parents tonight. Have a great day!
1:00 rest
4 sets of:
2 x 50 drill @ 1:00
2 x 75 swim/kick/swim by 25's @ 1:15, desc 1-2
2 sets primary stroke, 1 set free, 1 set your choice
Check HR after 4th set, then...
1 x 450-
25 easy choice skulling, 50 kick easy/FAST by 25's on back
1:00 rest, check HR again
With fins where noted-
With fins, 3 x 150 swim free br3 @ 2:40, desc 1-3 to all out FAST
FINS OFF- go 8 x 25 "heads to tails" drill for odds, swim build for evens- all primary stroke
With fins, 3 x 100 swim in primary stroke desc 1-3 @ 1:50 to all out FAST, target best SCY time for #3
FINS OFF- go 8 x 25 "heads to tails" again (odds drill, evens swim build)- your choice; can change stroke after 4 x 25
With fins, 12 x 50 in sets of 4 @ 1:10 as follows:
1-3, swim desc to all out FAST
#4- LUNGBUSTER/swim by 25's, trying to equal or better your time from #3 above
Go 4 free, 4 primary stroke, and last 4 in 4th best stroke
Check HR, fins off and 100 easy drill
Work on starts until 6:30p.
Do an excellent job at home tonight- rest up, drink plenty of water and eat well. Offer to do the dishes for your parents tonight. Have a great day!
Thursday Morning, June 20, 2019- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
3 sets of:
1 x 150 drill/kick on back by 25's- build the kick- @ 3:00
1 x 100 drill/swim by 25's, build the swim - @ 1:45
4 x 50 @ :55- swim/kick by 25's, except #3 is all kick with boards
No rest between sets; go 1st set free, 2nd set primary stroke, 3rd set choice
Check HR after 3rd set, then...
1 x 300- skulling, swim, drill by 25's (150 choice, 150 primary stroke)
1:00 rest, check HR again
3 sets of:
2* x 200 @ 3:45- drill/200 setup/200 Goal Pace/swim DPS by 50's- in primary stroke
7** x 50 as follows-
swim/kick free by 25's in 1st set;
swim IM order by 25's in 2nd set
swim/kick in primary stroke NO FREE in 3rd set
All 50's @ :50, except...
4th 50 is always swim free br 3/5 by 25's @ :40
7th 50 is always kick FAST for time with boards
1:00 rest between sets, check HR
* originally written for 3 x 200, with the 2nd 200 being descend the 1st 3 x 50 (swim) to what you can, then last 50 drill
**went 50's @ :55 & :45 for Lanes 1-4
Warmdown a bit before you get out to help with the lanelines. Do some chores around the house today and be sure to wear your sunscreen if you have to be outside today. Tomorrow morning is for TEAL* at Broadlands, on deck at 4:15a, please- be ready for RACE DAY. Have a great day!
1:00 rest
3 sets of:
1 x 150 drill/kick on back by 25's- build the kick- @ 3:00
1 x 100 drill/swim by 25's, build the swim - @ 1:45
4 x 50 @ :55- swim/kick by 25's, except #3 is all kick with boards
No rest between sets; go 1st set free, 2nd set primary stroke, 3rd set choice
Check HR after 3rd set, then...
1 x 300- skulling, swim, drill by 25's (150 choice, 150 primary stroke)
1:00 rest, check HR again
3 sets of:
2* x 200 @ 3:45- drill/200 setup/200 Goal Pace/swim DPS by 50's- in primary stroke
7** x 50 as follows-
swim/kick free by 25's in 1st set;
swim IM order by 25's in 2nd set
swim/kick in primary stroke NO FREE in 3rd set
All 50's @ :50, except...
4th 50 is always swim free br 3/5 by 25's @ :40
7th 50 is always kick FAST for time with boards
1:00 rest between sets, check HR
* originally written for 3 x 200, with the 2nd 200 being descend the 1st 3 x 50 (swim) to what you can, then last 50 drill
**went 50's @ :55 & :45 for Lanes 1-4
Warmdown a bit before you get out to help with the lanelines. Do some chores around the house today and be sure to wear your sunscreen if you have to be outside today. Tomorrow morning is for TEAL* at Broadlands, on deck at 4:15a, please- be ready for RACE DAY. Have a great day!
Wednesday, June 19, 2019
Wednesday Morning, June 19, 2019- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
8 x 100 as follows:
odds- 25 drill, 50 kick on back with FAST TURN, 25 drill @ 2:00
evens- 25 kick with boards build, 50 swim with FAST TURN, 25 kick all FAST with boards @ 1:45
8 x 100 as follows:
odds- 50 kick FAST on back, 50 catchup free drill @ 2:00
evens- 50 choice drill primary stroke, 50 kick FAST with boards @ 1:45
8 x 100 as follows:
odds- swim IM, except last 25 is kick free on back @ 1:45
evens- all kick FAST (50 on back focus on UDK's, 50 with boards) @ 1:45
1:00 rest, check HR
Today's installment of FKW:
Get a partner for the following-
Partner 1 goes a BROKEN 50 kick for time with boards (:10 rest at the 25)
Partner 2 starts from the opposite end (at the same time) to swim a 75, trying to catch Partner 1
The goal is for Partner 2 to catch Partner 1, and for Partner 1 to finish before Partner 2
6 rounds free (3 each kicking and swimming) and 6 rounds primary stroke (NO FREE)
Each round @ 2:00, check HR after each round of 6
Until 8a, finish up with repeating 50's as follows...
1 x 50 swim @ :55
1 x 50 swim/kick on back @ :55
1 x 50 all kick with boards @ :55
2nd round @ 3 @ :50; 3rd round of 3 @ :45, 4th round of 3 @ :40!#*&$!
Warmdown a bit before you get out to help roll up the lanelines. Do some reading today, offer to help your parents at home & wear your sunscreen. Tomorrow morning back here at 5:45a- don't be late because we get in trouble for opening the door too many times. Have a great day!
1:00 rest
8 x 100 as follows:
odds- 25 drill, 50 kick on back with FAST TURN, 25 drill @ 2:00
evens- 25 kick with boards build, 50 swim with FAST TURN, 25 kick all FAST with boards @ 1:45
8 x 100 as follows:
odds- 50 kick FAST on back, 50 catchup free drill @ 2:00
evens- 50 choice drill primary stroke, 50 kick FAST with boards @ 1:45
8 x 100 as follows:
odds- swim IM, except last 25 is kick free on back @ 1:45
evens- all kick FAST (50 on back focus on UDK's, 50 with boards) @ 1:45
1:00 rest, check HR
Today's installment of FKW:
Get a partner for the following-
Partner 1 goes a BROKEN 50 kick for time with boards (:10 rest at the 25)
Partner 2 starts from the opposite end (at the same time) to swim a 75, trying to catch Partner 1
The goal is for Partner 2 to catch Partner 1, and for Partner 1 to finish before Partner 2
6 rounds free (3 each kicking and swimming) and 6 rounds primary stroke (NO FREE)
Each round @ 2:00, check HR after each round of 6
Until 8a, finish up with repeating 50's as follows...
1 x 50 swim @ :55
1 x 50 swim/kick on back @ :55
1 x 50 all kick with boards @ :55
2nd round @ 3 @ :50; 3rd round of 3 @ :45, 4th round of 3 @ :40!#*&$!
Warmdown a bit before you get out to help roll up the lanelines. Do some reading today, offer to help your parents at home & wear your sunscreen. Tomorrow morning back here at 5:45a- don't be late because we get in trouble for opening the door too many times. Have a great day!
Tuesday, June 18, 2019
Tuesday Afternoon, June 18, 2019- TEAL @ CM (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick (build)/drill/swim/drill by 25's
1:00 rest
With fins:
12 x 25 @ :40- 3 fly pull free kick, 1 kick on back/side/stomach (1 each, focus on core throughout)
8 x 50 swim fly build to FAST TURN, then 2nd 25 is choice drill NO FLY
:30 rest, check HR then take off fins & get right into...
1 x 300- each 100 is drill/swim by 25's- 1st 50 is 4th best stroke, 2nd 50 is fly- go the 25 swim fly FROM A DIVE & build
1:00 rest, check HR again
3 sets of:
1 x 300 swim free br3- except middle 100 is swim IM with last 25 kick free on back, @ 5:00
1 x 200- swim/kick by 100's in primary stroke (100 kick is 50 on back, 50 with boards), @ 3:45
5 x 50, different by round:
1st round, odds are swim fly/back by 25's @ :50; evens are swim free br 3/5 @ :40
2nd round, odds are swim breast/free by 25's @ :50, evens are swim free br 3/5 @ :40
3rd round, odds are swim/kick by 25's in 4th best stroke @ :55 (desc 1-3), evens are swim/kick free @ :45
1:00 rest between sets, check HR
Until 6:30p...
Work on starts.
Warmdown a bit before you get out. Offer to help around the house tonight and get excited for Filthy Kicking Wednesday tomorrow morning at the OL. Have a great day!
1:00 rest
With fins:
12 x 25 @ :40- 3 fly pull free kick, 1 kick on back/side/stomach (1 each, focus on core throughout)
8 x 50 swim fly build to FAST TURN, then 2nd 25 is choice drill NO FLY
:30 rest, check HR then take off fins & get right into...
1 x 300- each 100 is drill/swim by 25's- 1st 50 is 4th best stroke, 2nd 50 is fly- go the 25 swim fly FROM A DIVE & build
1:00 rest, check HR again
3 sets of:
1 x 300 swim free br3- except middle 100 is swim IM with last 25 kick free on back, @ 5:00
1 x 200- swim/kick by 100's in primary stroke (100 kick is 50 on back, 50 with boards), @ 3:45
5 x 50, different by round:
1st round, odds are swim fly/back by 25's @ :50; evens are swim free br 3/5 @ :40
2nd round, odds are swim breast/free by 25's @ :50, evens are swim free br 3/5 @ :40
3rd round, odds are swim/kick by 25's in 4th best stroke @ :55 (desc 1-3), evens are swim/kick free @ :45
1:00 rest between sets, check HR
Until 6:30p...
Work on starts.
Warmdown a bit before you get out. Offer to help around the house tonight and get excited for Filthy Kicking Wednesday tomorrow morning at the OL. Have a great day!
Tuesday Morning, June 18, 2019- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
5 x 150 @ 3:00- kick on back, except middle 50 is drill; desc the 50's kick 1-2, and the drill is same stroke- but different drill for each 150
8 x 50 @ 1:00- swim/kick by 25's; go 2 free, 2 primary stroke, 2 in 4th best stroke and 2 choice- desc 1-2's
Check HR, then...
1 x 200- drill/skulling by 25's
1:00 rest, check HR again
LONG SWIM-
4 times through:
250 IM (start with back), go back/breast/free/fly/back for #1, then breast/free/fly/back/breast for #2, #3 is free/fly/back/breast/free and #4 is fly/back/breast/free/fly- all by 50's; FAST TURNS throughout, and the last 50 is always race pace
150 swim/kick on back by 25's all freestyle, desc those 50's 1-3 to something juicy!
1:00 rest after 4th time through, check HR
3 sets of:
3 x 75 swim free/NO FREE/free by 25's @ 1:20, desc 1-3
1 x 75 swim IM by 25's (NO FREE) @ 1:10
3 x 75 swim free br 3/5/3 by 25's @ 1:10
1 x 75 kick FAST for time on back @ 1:20
:30 rest after 1st round, check HR; last 2 rounds- NO REST!
Warmdown a bit before you help take out the lanelines. Wear your sunscreen today and drink plenty of water. Have a great day!
1:00 rest
5 x 150 @ 3:00- kick on back, except middle 50 is drill; desc the 50's kick 1-2, and the drill is same stroke- but different drill for each 150
8 x 50 @ 1:00- swim/kick by 25's; go 2 free, 2 primary stroke, 2 in 4th best stroke and 2 choice- desc 1-2's
Check HR, then...
1 x 200- drill/skulling by 25's
1:00 rest, check HR again
LONG SWIM-
4 times through:
250 IM (start with back), go back/breast/free/fly/back for #1, then breast/free/fly/back/breast for #2, #3 is free/fly/back/breast/free and #4 is fly/back/breast/free/fly- all by 50's; FAST TURNS throughout, and the last 50 is always race pace
150 swim/kick on back by 25's all freestyle, desc those 50's 1-3 to something juicy!
1:00 rest after 4th time through, check HR
3 sets of:
3 x 75 swim free/NO FREE/free by 25's @ 1:20, desc 1-3
1 x 75 swim IM by 25's (NO FREE) @ 1:10
3 x 75 swim free br 3/5/3 by 25's @ 1:10
1 x 75 kick FAST for time on back @ 1:20
:30 rest after 1st round, check HR; last 2 rounds- NO REST!
Warmdown a bit before you help take out the lanelines. Wear your sunscreen today and drink plenty of water. Have a great day!
Monday, June 17, 2019
Monday Afternoon, June 17, 2019- TEAL @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
Quick talk about the meet- the Good, the Bad & the UGLY
12 x 75 @ 1:30- odds & evens
Odds- 50 ra2 la2 free drill, 25 kick on back with arms toward ceiling
Evens- 25 kick free head out (hands stay streamlined), 25 choice drill in 4th best stroke NO FREE, last 25 is "6k-skulling on side," I will explain that drill
3 x 300 @ 5:30
1- 100 swim free br3, 200 kick on back (last 50 FAST with boards
2- 200 swim free br3, 100 kick on back (last 50 FAST with boards)
3- all swim freestyle br3, desc your stroke count by 100's
1:00 rest, check HR
With fins until 5:55p...
2 x 25 drill @ :40- different by round
1 x 50 swim/kick by 25's FAST @ :40- same stroke as 25's drill above
1 x 25 LUNGBUSTER dolphin kick on stomach as far as you can go @ :20
No rest between sets, check HR after each round
At 5:55p take fins off and go 1 x 100 easy drill choice. Do some reading tonight, drink plenty of water and get excited for our Championship meets next month. Have a great day!
1:00 rest
Quick talk about the meet- the Good, the Bad & the UGLY
12 x 75 @ 1:30- odds & evens
Odds- 50 ra2 la2 free drill, 25 kick on back with arms toward ceiling
Evens- 25 kick free head out (hands stay streamlined), 25 choice drill in 4th best stroke NO FREE, last 25 is "6k-skulling on side," I will explain that drill
3 x 300 @ 5:30
1- 100 swim free br3, 200 kick on back (last 50 FAST with boards
2- 200 swim free br3, 100 kick on back (last 50 FAST with boards)
3- all swim freestyle br3, desc your stroke count by 100's
1:00 rest, check HR
With fins until 5:55p...
2 x 25 drill @ :40- different by round
1 x 50 swim/kick by 25's FAST @ :40- same stroke as 25's drill above
1 x 25 LUNGBUSTER dolphin kick on stomach as far as you can go @ :20
No rest between sets, check HR after each round
At 5:55p take fins off and go 1 x 100 easy drill choice. Do some reading tonight, drink plenty of water and get excited for our Championship meets next month. Have a great day!
Monday Morning, June 17, 2019- TEAL* (EARLY AM @ Broadlands)
1 x 600- odd 100's are swim free, even 100's are kick/drill by 50's NO FREE
1:00 rest
GREAT JOB RACING THIS WEEKEND! Quick swimdown from the meet...
8 x 50 @ 1:10- odds are drill, evens are kick (build)/drill by 25's
12 x 50 in sets of 3:
1-2, kick/swim by 25's @ 1:00, desc 1-2 to what you can
#3- all swim free br 3 @ :50
4 x 400 @ :20 rest as follows:
1- 100 swim free br3, 300 kick (build to FAST)/drill by 25's
2- 200 swim free br3, 200 kick/drill- as above
3- 300/100
4- all swim with excellent technique, build each turn to FAST
Until 6a, finish up with...
50's swim free br3, 3 @ :55, 1 @ :55 (every 3rd round of 4 is with shnorkels)
Check HR at 6a & warmdown a bit before you get out. Do some reading today, offer to help around the house & wear your sunscreen if you have to be outside. Get excited for our championship meets next month. Have a great day!
1:00 rest
GREAT JOB RACING THIS WEEKEND! Quick swimdown from the meet...
8 x 50 @ 1:10- odds are drill, evens are kick (build)/drill by 25's
12 x 50 in sets of 3:
1-2, kick/swim by 25's @ 1:00, desc 1-2 to what you can
#3- all swim free br 3 @ :50
4 x 400 @ :20 rest as follows:
1- 100 swim free br3, 300 kick (build to FAST)/drill by 25's
2- 200 swim free br3, 200 kick/drill- as above
3- 300/100
4- all swim with excellent technique, build each turn to FAST
Until 6a, finish up with...
50's swim free br3, 3 @ :55, 1 @ :55 (every 3rd round of 4 is with shnorkels)
Check HR at 6a & warmdown a bit before you get out. Do some reading today, offer to help around the house & wear your sunscreen if you have to be outside. Get excited for our championship meets next month. Have a great day!
Thursday, June 13, 2019
Thursday Morning, June 13, 2019- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 150 @ :10 rest-
50 kick on back build to FAST (focus on UDK's to 8M), then 100 swim/drill by 50's- build the swim to a FAST TURN
Check HR after #6, then everybody together...
12 x "out & backs" in sets of 4 as follows:
Odds- kick with boards to 15M, forward ss, then swim back
Evens- swim FAST to 15M, backwards ss, then kick back to the wall
These are all FAST, working on your explosiveness off the wall
Go 4 free, 4 primary stroke NO FREE and last 4 are 4th best stroke, NO FREE
1:00 rest, check HR again
6 rounds of:
3 x 100 swim free br3 @ 1:25/1 x 50 swim FAST in primary stroke (out & back drill @ 1:00)
2 x 100 swim free br3/NO FREE by 50's @ 1:35/2 x 50 swim FAST in primary stroke @ 1:00 (O&B drill @ 1:00)
1 x 100 drill/swim with FAST TURN/drill by 1/3's @ 1:45/3 x 50 swim FAST in primary stroke @ :10 rest (O&B drill @ 1:00)
No extra rest between sets, check HR after 3 x 50 in each round
Go last 3 rounds choice (for the 50's), 100's are always swum as written
If there is time, until 8a, finish up with...
3 x 300 pull free @ :10 rest- choice equip, but all with shnorkel, desc 1-3
Warmdown a bit ebfore you help with the lanelines. Stay warm & hydrated today- get excited to race this weekend. All the meet info is on the website (NO WORKOUTS AND NO DRYLANDS THIS WEEKEND!). Have a great day!
1:00 rest
6 x 150 @ :10 rest-
50 kick on back build to FAST (focus on UDK's to 8M), then 100 swim/drill by 50's- build the swim to a FAST TURN
Check HR after #6, then everybody together...
12 x "out & backs" in sets of 4 as follows:
Odds- kick with boards to 15M, forward ss, then swim back
Evens- swim FAST to 15M, backwards ss, then kick back to the wall
These are all FAST, working on your explosiveness off the wall
Go 4 free, 4 primary stroke NO FREE and last 4 are 4th best stroke, NO FREE
1:00 rest, check HR again
6 rounds of:
3 x 100 swim free br3 @ 1:25/1 x 50 swim FAST in primary stroke (out & back drill @ 1:00)
2 x 100 swim free br3/NO FREE by 50's @ 1:35/2 x 50 swim FAST in primary stroke @ 1:00 (O&B drill @ 1:00)
1 x 100 drill/swim with FAST TURN/drill by 1/3's @ 1:45/3 x 50 swim FAST in primary stroke @ :10 rest (O&B drill @ 1:00)
No extra rest between sets, check HR after 3 x 50 in each round
Go last 3 rounds choice (for the 50's), 100's are always swum as written
If there is time, until 8a, finish up with...
3 x 300 pull free @ :10 rest- choice equip, but all with shnorkel, desc 1-3
Warmdown a bit ebfore you help with the lanelines. Stay warm & hydrated today- get excited to race this weekend. All the meet info is on the website (NO WORKOUTS AND NO DRYLANDS THIS WEEKEND!). Have a great day!
Wednesday, June 12, 2019
Wednesday Morning, June 12, 2019- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back
1:00 rest
Welcome to Filthy Kicking Wednesday, OL-style!
4 x 200 @ :10 rest- 150 drill/kick by 25's (build the kick), then last 50 swim with FAST TURN
odds- free
evens- NO FREE
8 x 75 @ 1:20- 25 kick free with boards, 50 kick on back with FAST backstroke turn & UDK's
:30 rest, check HR; then, everybody together...
3 sets of:
3 x 50 @ :50- swim free/NO FREE by 25's
1 x 50 swim all free br 3 @ :40
3 x 50 swim/kick on back choice by 25's @ :50
1 x 50 swim free/NO FREE by 25's @ :40
:30 rest after 1st set, check HR, then 2nd & 3rd sets straight through
1:00 rest after 3rd set, check HR again
8 rounds of:
3 x 50 kick on back @ :50- hustle to make the interval, focus on UDK's off each wall
1 x 100 swim IM @ 2:00- FAST, swum "IM style"
BROKEN 100 KICK: various by round, but all @ :10 rest, all @ 2:30
No extra rest between sets, check HR after each IM
Odd rounds- free kick
Even rounds- primary, choice, primary, 4th best kick- by round
Warmdown a bit before you get out to help with the lanelines. Do some reading today and offer to help around the house. Wear your sunscreen & drink plenty of water so you're ready to RACE this weekend. Have a great day!
1:00 rest
Welcome to Filthy Kicking Wednesday, OL-style!
4 x 200 @ :10 rest- 150 drill/kick by 25's (build the kick), then last 50 swim with FAST TURN
odds- free
evens- NO FREE
8 x 75 @ 1:20- 25 kick free with boards, 50 kick on back with FAST backstroke turn & UDK's
:30 rest, check HR; then, everybody together...
3 sets of:
3 x 50 @ :50- swim free/NO FREE by 25's
1 x 50 swim all free br 3 @ :40
3 x 50 swim/kick on back choice by 25's @ :50
1 x 50 swim free/NO FREE by 25's @ :40
:30 rest after 1st set, check HR, then 2nd & 3rd sets straight through
1:00 rest after 3rd set, check HR again
8 rounds of:
3 x 50 kick on back @ :50- hustle to make the interval, focus on UDK's off each wall
1 x 100 swim IM @ 2:00- FAST, swum "IM style"
BROKEN 100 KICK: various by round, but all @ :10 rest, all @ 2:30
No extra rest between sets, check HR after each IM
Odd rounds- free kick
Even rounds- primary, choice, primary, 4th best kick- by round
Warmdown a bit before you get out to help with the lanelines. Do some reading today and offer to help around the house. Wear your sunscreen & drink plenty of water so you're ready to RACE this weekend. Have a great day!
Tuesday, June 11, 2019
Tuesday Morning, June 11, 2019- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back
1:00 rest
6 sets of:
1 x 100 @ 1:45- 25 drill/50 swim with FAST TURN/25 drill
1 x 150 @ 3:00- 50 kick on back* build to FAST (focus on UDK's to 8M), then 100 as above, NO FREE
*Middle 2 sets the 50 kick is with boards- still build to FAST
After 6th set, check HR, then...
1 x 200- drill/skulling by 25's
1:00 rest, check HR again
LONG SWIM-
6* times through (actually, we went 7 times through, at Maggie the Bull's request!):
100 kick- alternate 50 with boards & 50 with back- build the 1st 50, 2nd 50 is always FAST
200 swim modified IM- 25 fly, 50 back (FAST TURN), 50 breast (FAST TURN), 25 free, then last 50 is swim (build) in 4th best stroke NO FREE
No rest between sets, check HR after 7th time through.
With fins, until 8a, finish up with...
Repeating sets of 3 x 150 swim desc 1-3's to all out juicy FAST @ 2:40!
1st set of 3 is free, 2nd set of 3 is IM (NO FREE), then 3rd set is choice; 4th set is kick.
Warmdown a bit before you get out to help take out the lanelines. Do an summer reading today, offer to help around the house & be sure to wear your sunscreen if you have to be outside. Get excited to race this weekend & have a great day!
1:00 rest
6 sets of:
1 x 100 @ 1:45- 25 drill/50 swim with FAST TURN/25 drill
1 x 150 @ 3:00- 50 kick on back* build to FAST (focus on UDK's to 8M), then 100 as above, NO FREE
*Middle 2 sets the 50 kick is with boards- still build to FAST
After 6th set, check HR, then...
1 x 200- drill/skulling by 25's
1:00 rest, check HR again
LONG SWIM-
6* times through (actually, we went 7 times through, at Maggie the Bull's request!):
100 kick- alternate 50 with boards & 50 with back- build the 1st 50, 2nd 50 is always FAST
200 swim modified IM- 25 fly, 50 back (FAST TURN), 50 breast (FAST TURN), 25 free, then last 50 is swim (build) in 4th best stroke NO FREE
No rest between sets, check HR after 7th time through.
With fins, until 8a, finish up with...
Repeating sets of 3 x 150 swim desc 1-3's to all out juicy FAST @ 2:40!
1st set of 3 is free, 2nd set of 3 is IM (NO FREE), then 3rd set is choice; 4th set is kick.
Warmdown a bit before you get out to help take out the lanelines. Do an summer reading today, offer to help around the house & be sure to wear your sunscreen if you have to be outside. Get excited to race this weekend & have a great day!
Monday, June 10, 2019
Monday Afternoon, June 10, 2019- TEAL @ CM (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is reverse IM drill
1:00 rest
6 x 200 @ 3:30 kick as follows-
1- 50 kick FAST free with boards, 150 choice on back- focus on UDK's
2- 100 kick FAST free with boards, 100 choice on back
3- 150 kick FAST free with boards, 50 choice on back
4- straight 200 kick FAST free with boards
5- drill/skulling by 25's @ 4:30
6- BROKEN 200 KICK with boards: 4 x 50 @ :10 rest
1:00 rest, check HR
18 x 25 in sets of 3 as follows:
1- easy skulling @ :45
2- choice drill @ :35 (free drill for last 3 rounds)
3- kick FAST on back @ :25 (UDK to halfway!), except middle 2 rounds of 3 are with boards
Check HR, then 1:00 rest
Until 6:30p, finish up with...
2 x 75 @ 1:20 with shnorkels- 25 kick with buoys (face in water), then 50 pull
2 x 50 @ :50 pull free with shnorkels
1 x 50 swim free/NO FREE by 25's @ :40
2 x 50 @ :50- swim/kick by 25's choice
1 x 50 swim free/choice by 25's @ :35
:30 extra rest after 1st time through, check HR (NO REST between 2nd & 3rd time through).
Work on starts before you go. Do some summer reading tonight & offer to help your parents around the house. Tomorrow morning at Broadlands- DON'T GO TO OL. Get excited to race this weekend & have a great day!
1:00 rest
6 x 200 @ 3:30 kick as follows-
1- 50 kick FAST free with boards, 150 choice on back- focus on UDK's
2- 100 kick FAST free with boards, 100 choice on back
3- 150 kick FAST free with boards, 50 choice on back
4- straight 200 kick FAST free with boards
5- drill/skulling by 25's @ 4:30
6- BROKEN 200 KICK with boards: 4 x 50 @ :10 rest
1:00 rest, check HR
18 x 25 in sets of 3 as follows:
1- easy skulling @ :45
2- choice drill @ :35 (free drill for last 3 rounds)
3- kick FAST on back @ :25 (UDK to halfway!), except middle 2 rounds of 3 are with boards
Check HR, then 1:00 rest
Until 6:30p, finish up with...
2 x 75 @ 1:20 with shnorkels- 25 kick with buoys (face in water), then 50 pull
2 x 50 @ :50 pull free with shnorkels
1 x 50 swim free/NO FREE by 25's @ :40
2 x 50 @ :50- swim/kick by 25's choice
1 x 50 swim free/choice by 25's @ :35
:30 extra rest after 1st time through, check HR (NO REST between 2nd & 3rd time through).
Work on starts before you go. Do some summer reading tonight & offer to help your parents around the house. Tomorrow morning at Broadlands- DON'T GO TO OL. Get excited to race this weekend & have a great day!
Monday Morning, June 12, 2019- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back- by 25's
1:00 rest
3 x 200 @ :10 rest- drill/kick on back by 50's- focus on feeling the water on hands, holding bodyline & UDK's
9 x 50 @ 1:00-
1&2- swim (build to FAST TURN)/drill by 25's
#3- kick FAST on back- focus on UDK's to 8M
1 x 300- 50 swim build to FAST TURN/then dps (by 25's), 25 kick on back build to FAST
:30 rest, check HR
Everybody together...
4 sets of:
4 x "out & backs" kick @ :40 (free/dolph for 1st 2 rounds, then dolph/breast for last 2 rounds) with boards- forward ss for 1st 2 rounds & backward ss for last 2 rounds
1 x 50 kick FAST for time on back, @ 1:00- this 50 is choice kick
1:00 rest after 4th set, check HR
6 sets of:
4 x 50 swim at 200 Goal Pace @ 1:10 (odd rounds are primary stroke; 2nd round is free, 4th round is 4th best stroke, 6th round is choice)
1 x 100 @ 2:00- 50 kick FAST with boards, 50 drill (drill is whatever stroke you're doing in the next round)
No extra rest between sets, check HR when you can.
If there is time...
50's pull free with shnorkels & choice equipment (paddles, buoys or bands)-
3 @ :55, 1 @ :45
3 @ :55, 1 @ :40
3 @ :55, 1 FAST for time!
(Repeat if possible)
Warmdown a bit before you get out, be sure to help with the lanelines before you go. Do some summer reading today, offer to help around the house- and put on some sunscreen just so you're getting in the habit of doing so. This afternoon at CM, tomorrow morning at Broadlands. Have a great day!
1:00 rest
3 x 200 @ :10 rest- drill/kick on back by 50's- focus on feeling the water on hands, holding bodyline & UDK's
9 x 50 @ 1:00-
1&2- swim (build to FAST TURN)/drill by 25's
#3- kick FAST on back- focus on UDK's to 8M
1 x 300- 50 swim build to FAST TURN/then dps (by 25's), 25 kick on back build to FAST
:30 rest, check HR
Everybody together...
4 sets of:
4 x "out & backs" kick @ :40 (free/dolph for 1st 2 rounds, then dolph/breast for last 2 rounds) with boards- forward ss for 1st 2 rounds & backward ss for last 2 rounds
1 x 50 kick FAST for time on back, @ 1:00- this 50 is choice kick
1:00 rest after 4th set, check HR
6 sets of:
4 x 50 swim at 200 Goal Pace @ 1:10 (odd rounds are primary stroke; 2nd round is free, 4th round is 4th best stroke, 6th round is choice)
1 x 100 @ 2:00- 50 kick FAST with boards, 50 drill (drill is whatever stroke you're doing in the next round)
No extra rest between sets, check HR when you can.
If there is time...
50's pull free with shnorkels & choice equipment (paddles, buoys or bands)-
3 @ :55, 1 @ :45
3 @ :55, 1 @ :40
3 @ :55, 1 FAST for time!
(Repeat if possible)
Warmdown a bit before you get out, be sure to help with the lanelines before you go. Do some summer reading today, offer to help around the house- and put on some sunscreen just so you're getting in the habit of doing so. This afternoon at CM, tomorrow morning at Broadlands. Have a great day!
Sunday, June 9, 2019
Sunday Morning, June 9, 2019- TEAL @ Broadlands (written for LCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's!
1:00 rest
4 x 150 @ 3:00- 50 kick on back (small FAST UDK's tot he breakout, then free kick to 25M build, then choice kick all FAST to the end), 50 ra2 la2 free drill, last 50 is 2 kicks 1 pull breast drill
:30 rest, check HR & put fins on
With fins:
12 x 50-
1&2, breast pull with dolph kick drill @ 1:00
#3- kick on back (free or dolph kick)- #3 @ 1:00, #6 @ :55, #9 @ :50, #12 @ :45!*#!
Check HR & take fins off
1:00 rest
4 sets of:
4 x 50 swim breast/free by 25's @ :55 (one lane @ 1:00- okay); 3rd & 4th rounds @ :50- except #3 is all swim free br 3 @ :45 (@ :40 in 3rd & 4th rounds- or @ :50 in Lane 1)
2 x 100 swim back/breast by 50's @ 2:00, desc 1-2
1 x 100 kick IM order by 25's with boards- all FAST @ 2:00
No rest between sets, check HR after 100 kick in each round.
With fins until 10a, finish up with...
3 x 50 swim desc 1-3 @ 1:00
1 x 100 kick/drill- the kick is FAST on back @ 2:00
No rest between sets, change strokes on the 50's from round to round.
Warmdown a bit before you get out. Do some summer reading today & offer to help around the house- and wear your sunscreen even though it's going to rain. This week at 6a, have a great day!
1:00 rest
4 x 150 @ 3:00- 50 kick on back (small FAST UDK's tot he breakout, then free kick to 25M build, then choice kick all FAST to the end), 50 ra2 la2 free drill, last 50 is 2 kicks 1 pull breast drill
:30 rest, check HR & put fins on
With fins:
12 x 50-
1&2, breast pull with dolph kick drill @ 1:00
#3- kick on back (free or dolph kick)- #3 @ 1:00, #6 @ :55, #9 @ :50, #12 @ :45!*#!
Check HR & take fins off
1:00 rest
4 sets of:
4 x 50 swim breast/free by 25's @ :55 (one lane @ 1:00- okay); 3rd & 4th rounds @ :50- except #3 is all swim free br 3 @ :45 (@ :40 in 3rd & 4th rounds- or @ :50 in Lane 1)
2 x 100 swim back/breast by 50's @ 2:00, desc 1-2
1 x 100 kick IM order by 25's with boards- all FAST @ 2:00
No rest between sets, check HR after 100 kick in each round.
With fins until 10a, finish up with...
3 x 50 swim desc 1-3 @ 1:00
1 x 100 kick/drill- the kick is FAST on back @ 2:00
No rest between sets, change strokes on the 50's from round to round.
Warmdown a bit before you get out. Do some summer reading today & offer to help around the house- and wear your sunscreen even though it's going to rain. This week at 6a, have a great day!
Saturday, June 8, 2019
Friday Morning, June 7, 2019- TEAL @ OneLoudoun (SCM)
Meet Warmup, then...
RACE DAY!!
Today's Race Day is brought to you by "Some Is Good, but MORE is Better!"
2 sets of (1st set is freestyle, 2nd time through is all primary stroke kick):
200 Kick FAST for time- get time & figure avg pace per 50
BROKEN 150 kick for time- 3 x 50 @ :10 rest- can you be faster than your avg pace per 50 from the 200?!?
200 easy drill
150 kick FAST for time- get time & figur eavg pace per 50
BROKEN 100 kick for time- 25/50/25, all @ :10 rest- can you be faster than your avg pace per 50 from the 150?!?
200 easy drill
1 x 50 kick FAST for time @ 1:30, then right into...
BROKEN 50 kick for time- 2 x 25 @:10 rest, how FAST can you go?!?
200 easy drill
Staright kicks (200/150/50) are choice (on back or with boards); BROKEN KICKS are all with boards.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our last 7 weeks of training before the ISCA Meet. Have a great day!
RACE DAY!!
Today's Race Day is brought to you by "Some Is Good, but MORE is Better!"
2 sets of (1st set is freestyle, 2nd time through is all primary stroke kick):
200 Kick FAST for time- get time & figure avg pace per 50
BROKEN 150 kick for time- 3 x 50 @ :10 rest- can you be faster than your avg pace per 50 from the 200?!?
200 easy drill
150 kick FAST for time- get time & figur eavg pace per 50
BROKEN 100 kick for time- 25/50/25, all @ :10 rest- can you be faster than your avg pace per 50 from the 150?!?
200 easy drill
1 x 50 kick FAST for time @ 1:30, then right into...
BROKEN 50 kick for time- 2 x 25 @:10 rest, how FAST can you go?!?
200 easy drill
Staright kicks (200/150/50) are choice (on back or with boards); BROKEN KICKS are all with boards.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our last 7 weeks of training before the ISCA Meet. Have a great day!
Thursday, June 6, 2019
Thursday Afternoon, June 6, 2019- TEAL @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/kick/drill by 25's- build the kick
1:00 rest
3 sets of:
4 x out & backs to 12y @ :40- kick free with boards, forward ss, dolph kick back to the wall- except #3 is UDK to 12y, forward ss, then breast kick on back on the surface
3* x 50 swim/kick on back by 25's @ :50, desc 1-3 to what you can
2+ x 50 kick FAST with boards @ :10 rest- get your time, make it FAST
*1st set is free, 2nd set is primary stroke NO FREE, 3rd set is 4th best stroke NO FREE
+2nd set is 3 x 50 kick FAST @ :10 rest, 3rd set is 4 x 50 kick FAST @ :10 rest, add up for total time
1:00 rest between sets, check HR
LONG SWIM-
6 times through:
150 swim free br 3/5/3 (same every time)
100 swim IM (kick last 25, free on back build to FAST)
50 kick FAST for time in primary stroke with boards
No rest between rounds of 6, check HR after 6th time through.
If there is time, until 6:30p...
Work on starts.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
1:00 rest
3 sets of:
4 x out & backs to 12y @ :40- kick free with boards, forward ss, dolph kick back to the wall- except #3 is UDK to 12y, forward ss, then breast kick on back on the surface
3* x 50 swim/kick on back by 25's @ :50, desc 1-3 to what you can
2+ x 50 kick FAST with boards @ :10 rest- get your time, make it FAST
*1st set is free, 2nd set is primary stroke NO FREE, 3rd set is 4th best stroke NO FREE
+2nd set is 3 x 50 kick FAST @ :10 rest, 3rd set is 4 x 50 kick FAST @ :10 rest, add up for total time
1:00 rest between sets, check HR
LONG SWIM-
6 times through:
150 swim free br 3/5/3 (same every time)
100 swim IM (kick last 25, free on back build to FAST)
50 kick FAST for time in primary stroke with boards
No rest between rounds of 6, check HR after 6th time through.
If there is time, until 6:30p...
Work on starts.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
Wednesday, June 5, 2019
Wednesday Morning, June 5, 2019- TEAL @ Broadlands (written for LCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
Welcome to Filthy Kicking Wednesday, LONG COURSE-style!
To keep moving, let's start with:
6 x 150 @ :10 rest- 50 kick on back (breast/free by 25's), then 100 drill/50 swim with FAST TURN/drill (odds the last 100 is free, evens the last 100 is primary stroke- NO FREE)
Everybody together...
3 x 200- 100 swim (free/NO FREE by 50's), 100 kick on back (focus on UDK's!) desc 1-3 @ 4:00
8 x 50 - odds free @ :50 (:55), evens are swim NO FREE by 25's (NO BACK on #'s 4&6!) @ 1:00
1:00 rest, check HR
33 x 100 @ 2:00 in sets of 3 (rotate each time through- I'll explain)
1- kick with boards/kick on back by 50's
2- kick on back/kick with boards by 50's- faster than #1
3- swim/kick by 50's (even rounds of 3, NO FREE)- fastest of the bunch!
After every 9 x 100's...
1 x 200 swim free- BIG FAT JUICY NEGATIVE SPLIT!
Check HR & 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our meet next week. Have a great day!
1:00 rest
Welcome to Filthy Kicking Wednesday, LONG COURSE-style!
To keep moving, let's start with:
6 x 150 @ :10 rest- 50 kick on back (breast/free by 25's), then 100 drill/50 swim with FAST TURN/drill (odds the last 100 is free, evens the last 100 is primary stroke- NO FREE)
Everybody together...
3 x 200- 100 swim (free/NO FREE by 50's), 100 kick on back (focus on UDK's!) desc 1-3 @ 4:00
8 x 50 - odds free @ :50 (:55), evens are swim NO FREE by 25's (NO BACK on #'s 4&6!) @ 1:00
1:00 rest, check HR
33 x 100 @ 2:00 in sets of 3 (rotate each time through- I'll explain)
1- kick with boards/kick on back by 50's
2- kick on back/kick with boards by 50's- faster than #1
3- swim/kick by 50's (even rounds of 3, NO FREE)- fastest of the bunch!
After every 9 x 100's...
1 x 200 swim free- BIG FAT JUICY NEGATIVE SPLIT!
Check HR & 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our meet next week. Have a great day!
Tuesday, June 4, 2019
Tuesday, June 4, 2019- DISTANCE Workout- written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/swim/drill by 25's
1:00 rest
8 x 75 @ 1:20-
odds- 50 ra2 la2 free drill, 25 kick on back with arms pointed toward ceiling
evens- 25 kick free head out (keep hands streamlined), 50 choice drill in 4th best stroke (NO FREE or primary stroke)
9 x 50 @ :50- 2 swim free/4th best stroke by 25's, then every 3rd 50 is swim/kick on back choice
9 x 50 in sets of 3:
1-2, swim/kick by 25's choice @ :45 (go @ :50 if needed, but try the 1st 2 x 50 @ :45)
#3- swim free br3 @ :35
1:00 rest, check HR
1 x 450 swim free br3- desc the 150's to what you can @ 6:00
1 x 700 swim free br3- 300 cruise/100 catchup free drill/300 swim strong & smooth
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to something juicy!
1 x 700 swim free br3- 325 swim (get time)/25 drill free PERFECT/350 swim free, FASTER than your 325 time!
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to all out FAST
1 x 700 swim free br3- 200 setup, 200 build (hand touch to check time), 300 swim free RACE!
1:00 rest, check HR
If there is time, finish up with...
25's @ :40 in sets of 4- the "Usual!" go 4 free, 4 primary, 4 choice
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
1:00 rest
8 x 75 @ 1:20-
odds- 50 ra2 la2 free drill, 25 kick on back with arms pointed toward ceiling
evens- 25 kick free head out (keep hands streamlined), 50 choice drill in 4th best stroke (NO FREE or primary stroke)
9 x 50 @ :50- 2 swim free/4th best stroke by 25's, then every 3rd 50 is swim/kick on back choice
9 x 50 in sets of 3:
1-2, swim/kick by 25's choice @ :45 (go @ :50 if needed, but try the 1st 2 x 50 @ :45)
#3- swim free br3 @ :35
1:00 rest, check HR
1 x 450 swim free br3- desc the 150's to what you can @ 6:00
1 x 700 swim free br3- 300 cruise/100 catchup free drill/300 swim strong & smooth
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to something juicy!
1 x 700 swim free br3- 325 swim (get time)/25 drill free PERFECT/350 swim free, FASTER than your 325 time!
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to all out FAST
1 x 700 swim free br3- 200 setup, 200 build (hand touch to check time), 300 swim free RACE!
1:00 rest, check HR
If there is time, finish up with...
25's @ :40 in sets of 4- the "Usual!" go 4 free, 4 primary, 4 choice
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
Tuesday Afternoon, June 4, 2019- TEAL @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
3 sets of:
1 x 125 drill (odd 25's)/kick on back (even 25's- build) @ 2:10
3 x 25 swim as follows:
1- swim 15y FAST, 10y drill @ :40 ("15/10")
2- all swim build to FAST @ :30
3- all swim FAST @ :20
1 x 50 swim/kick on back by 25's FAST for time @ 1:00 (same stroke as 125/25's)
No rest between sets, check HR
After 3rd set...
2 x 300 @ 5:00- desc the 100's 1-3 to something JUICY:
#1- kick on back (focus on UDK's!), but 2nd 100 is with boards
#2- kick with boards, but 2nd 100 is on back (focus on UDK's!)
1:00 rest, check HR
Until 6:30p, finish up with...
BIG 50's in sets of 12:
3 swim/kick by 25's @ :55, 1 all swim @ :40
3 swim free/NO FREE by 25's @ :50, 1 all swim @ :35
3- all swim free br3 @ :45, 1 swim FAST for time choice @ 1:00
1st set free, 2nd set primary stroke, 3rd set swim 4th best stroke, NO FREE
No extra rest between sets, but check HR after 50 swim FAST at the end of each set.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for Filthy Kicking Wednesday tomorrow morning at Broadlands. Have a great day!
1:00 rest
3 sets of:
1 x 125 drill (odd 25's)/kick on back (even 25's- build) @ 2:10
3 x 25 swim as follows:
1- swim 15y FAST, 10y drill @ :40 ("15/10")
2- all swim build to FAST @ :30
3- all swim FAST @ :20
1 x 50 swim/kick on back by 25's FAST for time @ 1:00 (same stroke as 125/25's)
No rest between sets, check HR
After 3rd set...
2 x 300 @ 5:00- desc the 100's 1-3 to something JUICY:
#1- kick on back (focus on UDK's!), but 2nd 100 is with boards
#2- kick with boards, but 2nd 100 is on back (focus on UDK's!)
1:00 rest, check HR
Until 6:30p, finish up with...
BIG 50's in sets of 12:
3 swim/kick by 25's @ :55, 1 all swim @ :40
3 swim free/NO FREE by 25's @ :50, 1 all swim @ :35
3- all swim free br3 @ :45, 1 swim FAST for time choice @ 1:00
1st set free, 2nd set primary stroke, 3rd set swim 4th best stroke, NO FREE
No extra rest between sets, but check HR after 50 swim FAST at the end of each set.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for Filthy Kicking Wednesday tomorrow morning at Broadlands. Have a great day!
Monday, June 3, 2019
Monday Afternoon, June 3, 2019- TEAL @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's!
1:00 rest
8 x 75 @ 1:20 in odds & evens as follows:
odds- 50 2 dolph kicks 1 breast pull drill, 25 dolph kick on side
evens- 25 kick free head out (build), 50 choice drill NO BREASTSTROKE
9 x 50 @ :50 (or :55)-
1- swim breast/free by 25's
2- all swim breast
3- swim/kick on back by 25's, all breaststroke
1:00 rest after #9, check HR
Talk about TEAM CULTURE & what it means to be a good teammate!
MYSTERY SET!!!
Today we did (with your partner) 2 sets of the following:
4 x 50 kick FAST with boards @ 1:10
4 x 50 kick FAST on back @ 1:10
8 x 25 Partner Kick with boards- odds 1/2 FAST 1/2 easy @ :45, evens all FAST @ :25
1st set is all freestyle, 2nd set is NO FREESTYLE
1:00 rest after 2nd set, check HR
With fins, and with your Partner, finish up with...
24 x 25 @ :40- in set sof 4, the "Usual"
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for our workouts this week. Have a great day!
1:00 rest
8 x 75 @ 1:20 in odds & evens as follows:
odds- 50 2 dolph kicks 1 breast pull drill, 25 dolph kick on side
evens- 25 kick free head out (build), 50 choice drill NO BREASTSTROKE
9 x 50 @ :50 (or :55)-
1- swim breast/free by 25's
2- all swim breast
3- swim/kick on back by 25's, all breaststroke
1:00 rest after #9, check HR
Talk about TEAM CULTURE & what it means to be a good teammate!
MYSTERY SET!!!
Today we did (with your partner) 2 sets of the following:
4 x 50 kick FAST with boards @ 1:10
4 x 50 kick FAST on back @ 1:10
8 x 25 Partner Kick with boards- odds 1/2 FAST 1/2 easy @ :45, evens all FAST @ :25
1st set is all freestyle, 2nd set is NO FREESTYLE
1:00 rest after 2nd set, check HR
With fins, and with your Partner, finish up with...
24 x 25 @ :40- in set sof 4, the "Usual"
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for our workouts this week. Have a great day!
Sunday, June 2, 2019
Sunday Morning, June 2, 2019- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
12* x 75 as follows:
odds- 50 kick on back (focus on UDK's to 8M), 25 ra2 la2 free drill @ 1:30
evens- 25 choice drill fly or breast, 50 kick on back build to FAST @ 1:30
*Middle 4 x 75 are kick with boards (leave board at the end & drill to mid-pool)
3 x 200 swim/kick by 100's (alternate kick with boards/on back by 50's) desc 1-3 to something JUICY @ 3:45- 100 swim is free/NO FREE by 50's, kick is choice- but same for all 3 x 200's
1:00 rest after #3, check HR
3 sets of:
7 x 50 swim free* br3 @ 50
(*1st round, #'s 3, 5 & 7 are @ :45; 2nd round #'s 3, 5 & 7 are @ :40; 3rd round #'s 3.5 & 7 are swim NO FREE, all @ :50)
3 x 100 swim free/NO FREE by 50's (same stroke for 2nd 50 throughout), desc 1-3 @ 2:00 to what you can (#3 should be FAST)
No extra rest between sets, check HR after last 100 in each round
If there is time, finish up with...
50's kick with boards- 2 @ 1:10, 1 @ 1:00, then 2 @ 1:10, 1 @ :55, then 2 @ 1:10, 1 @ :50- etc...
Warmdown a bit before you get out. Do an excellent job on your HW this weekend- make sure you're ready for the week ahead at school. Wear your sunscreen & drink plenty of water if you're going to be doing your HW outside of doors. Please remind your parents about Coffee here at Broadlands immediately after workout this morning. Tomorrow we're up at CM in the afternoon. Have a great day!
1:00 rest
12* x 75 as follows:
odds- 50 kick on back (focus on UDK's to 8M), 25 ra2 la2 free drill @ 1:30
evens- 25 choice drill fly or breast, 50 kick on back build to FAST @ 1:30
*Middle 4 x 75 are kick with boards (leave board at the end & drill to mid-pool)
3 x 200 swim/kick by 100's (alternate kick with boards/on back by 50's) desc 1-3 to something JUICY @ 3:45- 100 swim is free/NO FREE by 50's, kick is choice- but same for all 3 x 200's
1:00 rest after #3, check HR
3 sets of:
7 x 50 swim free* br3 @ 50
(*1st round, #'s 3, 5 & 7 are @ :45; 2nd round #'s 3, 5 & 7 are @ :40; 3rd round #'s 3.5 & 7 are swim NO FREE, all @ :50)
3 x 100 swim free/NO FREE by 50's (same stroke for 2nd 50 throughout), desc 1-3 @ 2:00 to what you can (#3 should be FAST)
No extra rest between sets, check HR after last 100 in each round
If there is time, finish up with...
50's kick with boards- 2 @ 1:10, 1 @ 1:00, then 2 @ 1:10, 1 @ :55, then 2 @ 1:10, 1 @ :50- etc...
Warmdown a bit before you get out. Do an excellent job on your HW this weekend- make sure you're ready for the week ahead at school. Wear your sunscreen & drink plenty of water if you're going to be doing your HW outside of doors. Please remind your parents about Coffee here at Broadlands immediately after workout this morning. Tomorrow we're up at CM in the afternoon. Have a great day!
Saturday, June 1, 2019
Saturday Morning, June 1, 2019- Teal @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/swim/kick by 25's
1:00 rest
With fins, 9 x 100 @ 1:50 as follows:
1-2, 50 2 dolph kicks 1 pull breast drill, 50 kick on back streamlined- head still & roll hips
#3- all kick, focus on UDK's & desc 1-3
With boards (and fins)-
12 x out&backs @ :45
1-2, breast pull with free kick to the cutout, forward ss, then kick on back arms pointed to sky
3&4, all dolph kick with boards FAST
1:00 rest, check HR & take off fins
1 x 300- 50 2 kicks 1 pull breast drill, 50 swim from a dive- go 25 breast/25 choice
:30 rest, check HR, then...
24 x 100 in sets of 4-
1-2, swim breast/free by 50's desc 1-2 @ 1:35 (1:45)
#3- swim/kick breaststroke, focus on good UDK's off the wall & keep knees at surface to kick @ 2:00
#4- all kick FAST for time with boards, go breast/free by 25's, also @ 2:00
:30 rest to check HR after each round of 8
Finish up with...
50's swim as follows:
2 swim NO FREE @ 1:00 desc 1-2 to what you can
2 free @ :55 with shnorkels & buoys desc
2 swim choice @ :50- if free, use shnorkel
2- swim free br 3 @ :45
1:00 rest after 16/32, etc...
Warmdown a bit before you get out. Do an excellent job with your HW this weekend (and with drylands today, Jr. Gold!), and wear your sunscreen if you have to be outside. Have a great day!
1:00 rest
With fins, 9 x 100 @ 1:50 as follows:
1-2, 50 2 dolph kicks 1 pull breast drill, 50 kick on back streamlined- head still & roll hips
#3- all kick, focus on UDK's & desc 1-3
With boards (and fins)-
12 x out&backs @ :45
1-2, breast pull with free kick to the cutout, forward ss, then kick on back arms pointed to sky
3&4, all dolph kick with boards FAST
1:00 rest, check HR & take off fins
1 x 300- 50 2 kicks 1 pull breast drill, 50 swim from a dive- go 25 breast/25 choice
:30 rest, check HR, then...
24 x 100 in sets of 4-
1-2, swim breast/free by 50's desc 1-2 @ 1:35 (1:45)
#3- swim/kick breaststroke, focus on good UDK's off the wall & keep knees at surface to kick @ 2:00
#4- all kick FAST for time with boards, go breast/free by 25's, also @ 2:00
:30 rest to check HR after each round of 8
Finish up with...
50's swim as follows:
2 swim NO FREE @ 1:00 desc 1-2 to what you can
2 free @ :55 with shnorkels & buoys desc
2 swim choice @ :50- if free, use shnorkel
2- swim free br 3 @ :45
1:00 rest after 16/32, etc...
Warmdown a bit before you get out. Do an excellent job with your HW this weekend (and with drylands today, Jr. Gold!), and wear your sunscreen if you have to be outside. Have a great day!
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