Sunday Morning, July 28, 2019- TEAL/ISCA @ Broadlands (LCM)

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

With fins, 2 sets of:
3 x 100 drill/kick on back by 50's- focus on UDK's off the wall & build kick; drill is free in 1st set, NO FREE in 2nd set- all @ 2:00
4 x 50 kick @ 1:00, desc 1-4 to FAST; those UDK's explosive! (these 50's are swim/kick by 25's in 2nd set)
1:00 rest, check HR & take fins off

12 x 50 @ 1:00-
odds- kick/drill by 25's, focus on small FAST UDK's off the wall
evens- swim (build to race pace by 15-18M)/kick FAST by 25's- hold bodyline, feel good rotation on kick
:30 rest, check HR then continue right into...

How low can you go?!?*
1 x 100 swim free br3 @ 1:35 (or @ 1:45)
1 x 100 swim NO FREE/free by 50's @ 1:45 (or @ 1:55)
1 x 100 swim/kick choice by 50's @ 1:55 (or @ 2:05)
* each time through, the interval gets :05 FASTER...how LOW can you go?!?
Whomever makes 1:15/1:25/1:35 gets a GOLD STAR for today!
If you miss the interval, check HR, get back into the next set & try again; if you miss a second time, check HR again & wait for your teammates to finish their set.

Until 10:30a, finish up with...

With fins, as many rounds as possible of:
1 x 25 swim build to race pace at midpool
1 x 50 swim (FAST TURN)/kick FAST back to midpool
1 x 25 all drill
Odd rounds free, even rounds NO FREE- all @ :45!!!

Warmdown a bit before you get out to help take out the lanelines. Wear your sunscreen today, drink plenty of water & PACK WISELY. Get excited to race this week & we'll see you all in FL. Have a great day!

Friday Morning, July 26, 2019- TEAL @ Broadlands (LCM)

Meet Warmup, then...

RACE DAY!!

Today we went 3 rounds of:
1 x 150 RACE from a dive- 100 swim, 50 kick with boards, get time
150 easy kick/drill/drill by 50's active recovery
BROKEN 150- swim/swim/kick with boards by 50's- all @ :10 rest, how much faster can you be than your straight swim
Go primary/free/choice by round.

Warmdown a bit before you help with the lanelines. Wear your sunscreen this weekend and stay hydrated. Get excited to race next week & have a great day!

Thursday Morning, July 25, 2019- TEAL @ Broadlands (LCM)

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

3* sets of (1st with fins):
4 x "out & backs" @ :45- breast pull with free kick, forward ss, dolph kick on back
2 x 50 @ 1:00- 2 dolph kicks 1 pull breaststroke
*3rd set is backstroke drill (sit & spin) and free kick on back, then 50's are 1/2 ra 1/2 la back drill
1:00 rest after 3rd set, check HR.

3 x 100 swim free br 3 @ 1:35 (or 1:45)
1 x 200- 25 drill/50 swim/25 drill in primary stroke @ 4:00
3 x 100 swim free br 3 @ 1:30 (or 1:40)
1 x 200- as above, @ 4:00
3 x 100 swim free br 3 @ 1:25 (or 1:35)
1 x 200- as above
1:00 rest

Finish up with...
4 x 50 swim at 200 Goal Pace (do the math!) @ 1:10 (every 3rd round @ :15 rest)
1 x 100 easy skulling/drill by 25's
1;00 rest between sets, check HR

Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today, drink plenty of water & get excited to race next week. Have a great day!

Wednesday Morning, July 24, 2019- TEAL @ Broadlands (LCM)

1 x 600- 200 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

With fins:
4 x 150 @ 3:00- 50 kick on back- UDK to 8M, then build kick to FAST; last 100 is swim/drill by 25's
Take fins off...
1 x 300- skulling/drill by 25's- go primary stroke, free, choice by 100's
1:00 rest

3 sets of:
2 x 50 kick on back @ 1:10- 1st is 25 FAST, 25 easy; 2nd 50 is all FAST
1 x 100 kick with boards FAST for time- get time, @ 2:00
2 x 50 kick on back- as above, @ 1:10
1 x 100- BROKEN KICK WITH BOARDS (25/50/25; 2 x 50; 2 x 25/50 by round), all @ :15 rest
1:00 rest between sets. Go primary, free, choice kick by rounds

If there is time...
50 swim free with shnorkel, 3 @ :55, 1 @ :40 (until 8:05a)

Warmdown a bit before helping with the lanelines. Wear your sunscreen today and drink plenty of water, get excited to race next week in St. Pete's! Have a great day!

Tuesday Morning, July 23, 2019- TEAL @ Broadlands (LCM)

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

6 x 100 @ 2:00, odds free, even NO FREE-
50 drill to a hand touch, check clock
50 swim/kick by 25's- get time & desc 1-3's
200 easy skulling/drill by 25's
1:00 rest

LONG SWIM-
6 time through:
100 swim free- FAST TURN
100 swim/kick in primary stroke by 50's
50 kick FAST with boards- same stroke as the 100 swim/kick
Check HR after 6th time through

Finish up with...
Out & Backs @ :45 to 15M, with some fly drilling (odd rounds) or fly swimming (even rounds)

Warmdown a bit before getting out to help with lanelines. Wear your sunscreen today & drink plenty of water. Have a great day!

Monday Afternoon, July 22, 2019- TEAL @ CM (SCY)

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

3 x 250 @ :10 rest as follows:
#1- odd 50's kick on back desc 1-3 to FAST, focus on UDK's; even 50's fist free drill br3
#2- odd 50's swim/kick by 25's choice stroke (same stroke for all 3), desc 1-3; even 50's drill in primary stroke (NO FREE)
#3- odd 50's kick with boards all FAST, even 50's drill in 4th best stroke (NO FREE)
1:00 rest, check HR

15 x 50 as follows:
1-5, swim/kick by 25's in primary stroke desc 1-5 @ :55
6-10, swim IM order by 25's @ :50, except #4 is swim free br3 @ :40
11-15, swim/kick by 25's in 4th best stroke NO FREE @ 1:05, desc 1-5 to something juicy!
Check HR

2 sets of (1st free kick, 2nd set primary stroke kick):
3 x 200 kick as follows:
1- kick with boards, neg split each 100 & get time, @ 3:45
2- kick on back faster than #1, focus on UDK's
3- BROKEN KICK W/BOARDS- 75/50/75, all @ :15 rest (1st group subtract :30, 2nd group :35, etc...)
1:00 rest, check HR

Work on relay starts at 6:15p

Warmdown a bit before you get out. Be sure to drink plenty of water (have your water bottle with you at all times!), and wear your sunscreen. Have a great day!

Monday Morning, July 22, 2019- TEAL @ Broadlands (LCM)

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

With fins:
12 x 50 drill @ 1:00- except, #'s 3, 5, 7 & 9 are kick on back @ :45- focus on UDK's!
Check HR & take fins off, then get right into...
1 x 200- 50 drill in primary stroke, 50 kick/skulling by 25's choice
1:00 rest, check HR again

3 sets of:
12 x 50 as follows:
1-2, kick with boards desc 1-2 @ 1:10
#3- all kick FAST @ back @ 1:10
4-6, drill in primary stroke (NO FREE) @ 1:00
7-10, swim at 200 Goal Pace @ 1:10- same stroke as 50's drill above
11-12, kick FAST for time with boards @ :10 rest
Check HR after #12, then on the next top...
1 x 300 pull free with shnorkel & buoy, get time & desc 1-3
1:00 rest between rounds
2nd round, 50's drill & Goal Pace are free
3rd round, 50's drill & GP are choice

If there is time, finish up with...
4 x out & backs swim/kick butterfly, forward somersault  @ :45
4 x 15M sprint kicks with boards @ :40
No rest between sets, mix up kick by round if you'd like

At 8a, go a 150 easy choice/drill/choice by 50's- finish at the far end to help with the lanelines. Wear your sunscreen today and drink plenty of water. Tonight up at the Mother Ship (CM) at 4:45p. Have a great day!

Sunday Morning, July 21, 2019- TEAL @ Broadlands (LCM)- with BLACK

Swimming with the BLACK Group this morning, do a great job!

Note the change of schedule for this week: all workouts (except for Monday PM- at CM, 4:45p) are at Broadlands, 6:45-8:15a.

Wear your sunscreen today and drink plenty of water. Get excited to race next week in St. Pete's & have a great day!

Friday Morning, July 19, 2019- TEAL @ Broadlands (LCM)

Meet Warmup, then...

RACE DAY!! (with the Black Group)

Warvmdown a bit before you get out & wear your sunscreen today! Also, be sure to keep your water bottle with you throughout the day- and use it! Have a great day!

Thursday Morning, July 18, 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

With fins, 4 sets of:
3 x 25 breast pull with dolphin kick @ :45- head down/hips up at the end of each stroke
2 x 25 choice drill in primary stroke @ :45
1 x 50 kick on back @ :45- focus on the UDK's off each wall & giddyup!
:30 rest after 1st & 3rd sets, check HR
After 4th set, take fins off and continue right into...
1 x 300- 50 choice drill (NO FREE for 2nd 150), 25 skulling- bend elbows & feel water on hands & forearms
1:00 rest, check HR again

3 sets of (anybody racing this weekend at the 13&O Champs does 1 set only):
8 x 50 (2 sets of 4) as follows-
1-2, swim/kick free by 25's @ :55, desc 1-2 to what you can
#3- swim in primary stroke with FAST TURN @ 1:00
#4- swim @ 200 Goal Pace in primary stroke (same stroke as #3) @ 1:00- swim all FAST for #8
1 x 250 swim free with shnorkel @ 4:00, get time & desc 1-3 to something JUICY in the 3rd set!
For anybody racing at 13&O this weekend, after 1st set get out & go to a separate lane for 20 x 25 @ :45- the "usual." After that you can warmdown & get out.

For everybody else, after the 3rd set of the above, finish up with...
With fins, until 8a:
4 x "out & backs" kick with boards (odd rounds) or on back (even rounds) to 15M @ :45- all FAST
4 x 25 swim @ :45- odds are build to FAST finish, evens are 15M swim FAST, 10M drill
Go odd rounds freestyle, even rounds in primary stroke

Warmdown a bit before you help take the lanelines out. Wear your sunscreen today and drink GALLONS & GALLONS of water today. Good luck to everybody racing this weekend & have a great day!

Wednesday Morning, July 17, 2019- TEAL @ OL (SCM)

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

12 x 100 @ 1:50 in sets of 3:
1- 25 kick FAST with boards, 50 swim (build to FAST TURN)/drill by 25's, last 25 FAST kick with boards
2- 50 kick FAST with boards, 50 drill
3- all kick FAST with boards for time
1-3, free
4-6, primary
7-9, on back choice
10-12, choice (can be on back again- but different kick than 7-9)
Check HR, then everybody together...
8 x 25 @ :40-
odds- kick 15M FAST, 10M easy
evens- choice drill
1:00 rest, check HR

8 rounds of:
1 x 125 @ 3:00- 75 kick FAST FOR TIME, get time, then 50 drill
BROKEN 75 kick- 3 x 25 @ :10 rest or 25/50 @ :10 rest (varies by round), all @ 3:00
Go odd rounds primary stroke kick, even rounds choice kick. 3rd & 5th rounds are on your back, focus on UDK's!

Until 8a, finish up with...
50's "speedplay" @ 1:00, 4 free, 4 primary, 4 choice

Warmdown a bit before you help take the lanelines out. Wear your sunscreen & drink plenty of water today. Good luck to everybody racing this weekend. Tomorrow morning here at the OL with Ross, I will be at the meet. Have a great day!

Tuesday Afternoon, July 16, 2019- TEAL @ CM (SCY)

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


6 x 75 @ 1:30- 50 fist free drill br3, 25 choice skulling- head down, bend elbows, feel water on hands & forearms
4 x 125 as follows:
odds- 50 swim free br3/5 by 25's, then 75 drill/swim/drill by 25's in primary stroke @ 2:10
evens- 50 kick on back- build to FAST TURN, then 2nd 25 all FAST; last 75 is drill/swim/drill in 4th best stroke NO FREE, all @ 2:20
6 x 75 @ 1:10-
odds- 50 swim free br 3, 25 swim in 4th best stroke build to FAST (NO FREE)
evens- 25 swim in primary stroke build to FAST TURN, 50 swim free br 5
1:00 rest, check HR


3 sets of:
3 x 100 @ 1:50- 50 swim at 200 Goal Pace (get time), then right into 50 drill (same stroke)
4 x 25 drill @ :40 (same stroke as 50's above)
3 x 50 swim at 200 Goal Pace @ :10 rest, keep track of times, compare to 50's above
1 x 150 drill/skulling by 25's- drill is choice
:30 rest between sets, check HR
1st set primary stroke, 2nd set freestyle, 3rd set is 4th best stroke, NO FREE


With shnorkels, until 6:25p, finish up with...
3 x 75 swim free @ 1:10* (1:15 for Lanes 5-6, okay), desc 1-3 to what you can
4 x 50 @ 1:00- swim/kick desc 1-4 in 4th best stroke, check HR after #4
*interval on 75's gets :05 faster by round.


At 6:25p, get out for starts.


Warmdown a bit before you leave. Offer to help around the house tonight, then do a little reading (or, a lot of reading). Tomorrow morning back at the OL. Have a great day!

Wednesday Morning, July 16, 2019- TEAL @ OL (SCM)

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

With fins:
25 x 25 in sets of  5-
1-2, "fish" drill @ :40- use the whole lane
#3- kick on back with arms toward sky @ :30
4- 2 dolph kicks 1 pull breast @ :30
5- sit & spin back drill @ :20
After #25, check HR & take off fins
1:00 rest

5 sets of:
1 x 75 @ 1:20- 25 fly pull free kick, 50 choice drill in primary stroke
1 x 50- swim free br 3/5 with FAST TURN @ :50
1 x 25 kick FAST @ :30- focus on UDK's to 8M
No rest between sets, check HR after 5th set.

LONG SWIM-
5 times through:
150 IM swim- 25 fly, 50 back, 50 breast, 25 kick free on back
100 swim IM- straight swim, FAST
150 in primary stroke- swim build to FAST TURN/drill by 25's (NO FREE here)
Check HR after 5th time through
1:00 rest


With fins, until 8a, finish up with...
25's @ :40 in sets of 4- the usual; even rounds of 4 are all KICK


Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today and drink lots of water. This afternoon at the Mother Ship (4:45p) and tomorrow morning back here at the OL (5:45a). Have a great day!

Monday Afternoon, July 15, 2019- TEAL @ CM (SCY)

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

14 x 75 @ 1:20 as follows:
odds- 25 ra2 la2 free (SLOW hands, FAST feet), 50 choice kick on back, UDK's to 8y
evens- 25 breast pull free kick, 25 choice drill in primary stroke, 25 UDK as far as you can, then, dolph kick on side to the end
Check HR, then...

2 sets of:
9 x 50-
odds swim/kick by 25's, focus on FAST TURN & UDK's, @ :50
evens- swim free/choice by 25's @ :40
5 x 100 @ 2:00-
#1- 25 swim FAST, 75 drill
#2- 50 swim FAST, 50 drill
#3- 75 swim FAST, 25 drill
#4- 25 swim build to FAST, 25 drill
#5- swim FAST for time from a dive (in heats if necessary)
Check HR after last 100, then 1:00 rest
1 set free, 1 set primary stroke NO FREE

Until 6:25p, finish up with...
25's with fins in sets of 4 as follows:
1&2- swim build to FAST, race pace here for the last 8-10 yards, @ :40
#3- all swim FAST @ :20
#4- all UDK on stomach, go as far as you can, as FAST as you can, @ :40
Change strokes after each round of 4
At 6:25p, check HR and get out for starts.

Everybody does at least 3 starts at 6:25p

Drink plenty of water tonight and offer to help around the house. Tomorrow morning at the OL, 5:45a. Have a great day!

Monday Morning, July 15, 2019- TEAL* @ Broadlands (LCM)

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

Congratulations to everybody who swam so well this weekend!

With fins:
15 x 50's in sets of 3-
1- catchup free or ra2 la2 free drill @ 1:00
2- choice drill NO FREE @ 1:00
3- kick on back, focus on UDK's, #3 @ 1:00, but #6 @ :55, #9 @ :50, #12 @ :45, #15 @ :40
Check HR & take fins off

3 sets of:
6 x 50 @ 1:00* odds/evens-
odds swim free/NO FREE by 25's
evens swim/kick by 30/20
1 x 250 @ 4:00- swim free br3, get time (2nd set, swim middle 50 NO FREE; 3rd set, swim even 50's NO FREE)
*2nd set go 6 x 50 @ :55; in 3rd set, try all 6 x 50 @ :50
No additional rest between sets, check HR

Until 6a, finish up with...
50's kick in sets of 4 (2 on back focusing on UDK's, 2 with boards):
4 @ 1:10
4 @ 1:05
4 @ 1:00
4 @ :55
4 @ :50
Check HR

Warmdown a bit before you get out. Drink plenty of water today and wear your sunscreen if you have to be outside today. This afternoon up at Claude Moore @ 4:45p. Have a great day!

Sunday Morning, July 14, 2019- BLACK & 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

• Welcome Back Janika & Justus! We've missed you
  

• Congrats to your teammate Kaitlyn Estes, who's already won the 50 Back, 100 Back (1:09.38!) & 50 Fly at the PVS 12&U Champs! The 200 Back is tonight.

With fins:
8 x 50 @ 1:00- odds catchup free, evens 2 dolphin kicks 1 pull breast drill; 15M UDK off the wall
1 x 200 @ 3:30- 50 kick on back build, 50 choice drill in primary stroke
8 x 50 @ 1:00- odds sit & spin back drill to 40M (swim 10M), evens choice drill in primary stroke
1 x 200 @ 3:30- 50 kick on back FAST, 100 drill/swim by 25's primary, 50 kick FAST, UDK as far as you can
:30 rest, check HR, take fins off
1 x 300- 25skulling, 50 swim (build to FAST TURN)/drill by 25's, 25 choice different skulling
1:00 rest, check HR again

3 sets of:
4 x 50 kick @ 1:05* build to FAST at midpool, hold speed; 1&4 with boards, 2-3 on back with FAST UDK's to the breakout
1 x 100 swim free/NO FREE by 50's @ 1:30
:20 extra rest, then...
50 kick FAST @ 1:00/50 kick easy @ 1:15
2 x 50 kick FAST @ 1:00/50 kick easy @ 1:15
3 x 50 kick FAST @ 1:00
1 x 100 @ 2:30- 25 drill/50 swim FAST TURN/25 skulling
No additional rest between sets, check HR after last 50 kick & 100 drill/swim/skulling
1st set primary, 2nd set free, 3rd* set is choice kick (but all the same kick)
3rd set: anybody going to 13&O Champs next week can put on choice equipment & swim for 3rd set
After 3rd set...

With fins:
3 x 150 swim desc 1-3 @ 2:40
3 x 100 swim desc 1-3 @ 2:00
3 x 50 swim desc @ 1:20

Janika, Justus & Colin: instead of fin set, get into 9 x 50 swim 2 @ :55 choice, 1 free @ :45, then 1 x 150 swim choice, get time & desc as you go from round to round

Distance- all @ :15 rest, one time through:
150 swim free desc the 50's to 200 setup
300 swim free descend the 100's 1-3 to 80-85%
450 swim free desc the 150's 1-3 to what you can, handtouch @ 300 to check time
300 swim free desc the 100's 1-3 to mile/800 pace, check time at 200
150 swim free desc the 50's to giddyup, handtouch okay at 100

Warmdown a bit before you help take out the lanelines. REMEMBER: ISCA ENTRIES NEED TO BE FINALIZED TONIGHT! And, we are EARLY THIS WEEK HERE AT THE BL. Wear your sunscreen today and drink lots of water, get excited for your end of season meet. Have a great day!

Friday Morning, July 12, 2019- BLACK & TEAL @ Broadlands (LCM)

Meet Warmup, then...

RACE DAY!!*

13&O Meet- after warmup, kick set from yesterday (3 sets of 250/50's kick)
*Nobody was there for Race Day, just the group going to 13&O Meet and Teal; both groups did the "3 sets of- 250/50's kick" set from yesterday (nobody did that yesterday).

Warmdown a bit before you help with the lanelines. Drink plenty of water today and wear your sunscreen. Sunday Morning here at 8:30a. Have a great day!

Thursday Morning, July 11, 2019- Black & 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

Everybody together:
4 rounds of:
2 x 50 @ 1:00- drill; odd rounds NO FREE
1 x 150 @ 3:00- as follows (same stroke as 50's drill above):
1st 50: drill/swim by 25's, build the swim into a FAST TURN;
2nd 50- kick on back- focus on UDK's & build to midpool, then hold that speed;
3rd 50- drill/swim by 25's, build the swim to a FAST finish
No rest between rounds, check HR after each 150
After 4th time through...
15 x 50 as follows:
1&2- swim free/NO FREE by 25's, desc 1-2
#3- swim/kick by 25's NO FREE, focus on UDK's & FAST FINISH
BLACK- go 6 @ :55, then 6 @ :50, then last 3 @ :45
TEAL- go 6 @ 1:00, 6 @ :55, last 3 @ :50
1:00 rest, check HR

13&O Meet-
3 sets of:
250 swim free or back, get time @ 4:00
7 x 50 kick FAST @ 1:10- keep track of avg
250 swim (same stroke as #1) @ 4:00, faster (if free, #2 is with shnorkel)
5 x 50 kick FAST @ 1:00- faster avg
250 swim (same stroke) @ 4:00, fastest of the 3 x 250's
1 x 150 kick FAST for time
:30 rest between sets, check HR
Go free/primary/choice by round for 50's kick (250's can change also, but same stroke in each set)

Racing this weekend-
3 sets of (keep track of times on RACE 50's)
1 x 50 RACE @ 1:00
1 x 50 drill @ 1:15
2 x 50 RACE @ 1:00
2 x 50 drill @ 1:15
1 x 50 RACE @ 1:00
1 x 50 drill @ 1:30
150 RACE for time, trying to be within :05 of your fastest 3 x 50 from above.
Go primary, free/choice by round

Warmdown a bit before you get out to help with the lanelines. Stay hydrated today and wear your sunscreen if you have to be outside. Tomorrow morning back here at the Big Pool again. Have a great day, good luck to anybody racing this weekend!

Wednesday Morning, July 10, 2019- TEAL @ OL (SCM)

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

9 x 50 @ 1:05-
2- all drill
1- swim/kick by 25's, get time & desc 1-3
1 x 400- each 100 is as follows:
50- swim free build to FAST TURN/BO, then drill to the end
50- swim (build to FAST TURN)/kick- all FAST on the kick
1:00 rest, check HR

With fins, 6 sets of:
4 x 25 @ :45- the "usual," make sure the fast stuff is FAST
1 x 50 FAST @ 1:00- kick in 1st&3rd set; swim/kick in 2nd&5th sets; all swim in 3rd&6th sts
No rest between sets.
Go primary stroke in sets 1-3, your choice (but all ONE stroke) @ sets 4-6
1:00 rest after 6th set, take fins off & check HR

3 sets of:
1 x BROKEN 100 kick FAST for time with boards @ 2:30
3 x 50 kick FAST on back @ :55- focus on UDK's
5 x 50 swim/kick by 25's desc 1-5 to something JUICY @ 1:05
150 swim FAST free after 1st set; 150 swim primary stroke after 2nd set; 150 swim IM after 3rd set
1:00 rest, check HR after each round

If there is time...
"Out & Backs" all kick with boards @ :40 until 8a

Warmdown a bit before you get out. Do an excellent job resting up today, get your mind right (and your body, too) to race this weekend: stay out of the sun, drink plenty of water, especially before & after workout, and stretch a bit at home. Tomorrow morning at the Big Pool, 5:45a. Have a great day!

Tuesday Morning, July 9, 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

4 x 100 @ 2:00- 25 catchup free drill/50 swim-drill in primary stroke NO FREE (FAST TURN)/25 kick on back
6 x 75 @ 1:40- 25 ra2 la2 free drill, 50 drill/skulling by 25's- 2k/breast pull drill
12 x 50 in sets of 4-
1-2 swim/drill choice breast (build swim) @ 1:10
3- swim/kick breast by 25's @ 1:00
4- all swim free br 3 @ :50
1:00 rest after #12, check HR, then get right into...
1 x 400- 50 drill/swim by 25's in primary stroke, 50 kick build to FAST by 25-30M, hold that speed; focus on UDK's
1:00 rest

6 sets of:
4 x 50 swim at 200 Goal Pace (@ 1:10, @ 1:00, @ :10 rest by round)
1 x 100 swim free br 3 @ 1:30
1 x out & back drill in primary stroke @ 1:30
No rest between sets, check HR after each 100 free

Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today & drink plenty of water. Get excited to race this weekend & have a great day!

Monday Afternoon, July 8, 2019- TEAL @ CM (SCY)

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

3 sets of:
6 x 25 @ :40- all drill, except #4 is all UDK @ :20 (1st round drill is 2k1p breast; 2nd round drill is fly pull w/free kick; 3rd round the drill is choice backstroke drill, except odd 25's are sit & spin drill)
1 x 200- 50 swim build to 200 set-up, 100 IM kick with boards (2nd round is on back- focus on UDK's), 50 swim 200 Goal Pace
1:00 rest between sets, check HR

3 sets of:
18 x 50 kick in sets of 6:
1-6 all FAST kick with boards @ 1:00
7-12, swim/kick by 25's @ :50, odds are FAST, evens are FAST TURN & UDK's
13-18, all FAST kick on back @ 1:00, focus on explosive UDK's
:30 extra rest
BROKEN 200 kick- 75/50/75, all @ :10 rest
Check HR, then get right into...
50 easy drill in 4th best stroke between sets

At 6:25p...
Work on starts until 6:30p. Drink plenty of water tonight, offer to help around the house and get excited for LCM at the Big Pool tomorrow morning. Have a great day!

Monday Morning, July 8, 2019- TEAL @ OL (SCM)

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

4 x 150 @ :10 rest-
1- drill/kick on back (build) by 25's
2- 50 swim, 100 drill/kick on back (build) by 25's
3- 100 swim (neg split each 50), 50 drill/kick on back (build) by 25's
4- 150 swim with FAST turns- change gears here and make the turns a weapon!
1:00 rest

5 sets of:
2 x 75 @ 1:30- 25 kick with boards build to FAST, 25 swim FAST TURN/BO, 25 drill
3 x 50 kick @ 1:10* desc 1-3 to all out FAST; odd 50's with boards, #2 is on back (UDK's!)
*interval gets :05 faster by round until you can't make it- then in next set they're all FAST @ :10 rest
After 1st, 3rd & 5th rounds, go...
1 x 300 swim free, back or IM (by 75's), choose one stroke for all 3 and get time, desc 1-3 to something JUICY!

We had to cut this short today due to the bad weather, only got two rounds in; will try it again later in the week.

Sunday Morning, July 7, 2019- TEAL @ Broadlands (LCM)

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

With fins, 6 sets of:
3 x 50 drill @ 1:05 (different by round)
1x 100 kick @ 2:00- 1st 50 is with arms toward the sky, even 50's kick FAST
No rest between sets.
Take fns off after last set & check HR

4 rounds of:
7 x 100- odds, different by rounds; evens- always swim free/NO FREE
Check HR after each set of 7

With fins, finish up with...
4 x 25 fly drill
4 x out & backs to 15M, odds fly, evens choice

Thursday Morning, July 4, 2019- TEAL @ OL (SCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breast drill
1:00 rest

3 sets of:
1 x 250- odd 50's are swim/drill- build the 25 swim to a FAST TURN; even 50's are kick on back, FAST TURN & UDK's, all @ 4:00
2 x 50 kick FAST with boards @ 1:05
1st set free, 2nd set primary stroke, 3rd set  is 4th best stroke NO FREE
No rest between sets, check HR after 3rd set, then continue right into...
1 x 150 kick/skulling by 25's
1:00 rest, check HR


3 x 75 @ 1:20- 25 swim build to FAST TURN, 25 kick FAST on back, 25 swim FAST with good dps
3 x 125 @ 2:20 desc 1-2, 75 swim IM, 50 kick free/NO FREE by 25's on back
3 x 75 @ 1:20- as above, can be different stroke
3 x 175 @ 3:30- 100 swim (build to FAST TURN), 75 kick FAST (grab board when possible)
3 x 75 @ 1:20- same as above, different stroke if you'd like
3 x 75 @ 1:40 kick FAST for time- part of each 75 should be on back, focus on UDK's!
1:00 rest, check HR

With fins, finish up with...
All one stroke on the way down, and all one stroke on the way back up (change if you'd like):
3 x 100 swim desc 1-3 @ 1:40
3 x 75 swim desc 1-3 @ 1:20
3 x 50 swim desc 1-3 @ 1:00
:30 extra rest, check HR & get ready...
3 x 50 swim/kick @ 1:00 desc 1-3
3 x 75 50 swim, 25 kick desc 1-3 @ 1:30
3 x 100 75 swim, 25 kick desc 1-3 @ 1:45
Check HR again then take fins off to warmdown a bit.

Make sure you help with the flags or the lanelines before you leave. Wear your sunscreen today and drink plenty of water, stay active over the next few days and offer to help your parents around the house. Sunday Morning back at Broadlands, 8:30a. Have a great day and enjoy the 4th of July holiday!

Wednesday Morning, July 3, 2019- TEAL @ OL (SCM)

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

8 x 25 @ :45- odds are "fish drill" (BIG sweeping side to side dolphin kicks, use the whole lane), evens choice drill in primary stroke
8 x 75 @ 1:20-
odds- 25 kick on back build to FAST, 50 swim free
evens- 50 swim primary stroke (build/FAST TURN/dps), 25 kick FAST (UDK's to 8M)
4 x 100 @ 2:00-
25 kick build to FAST, 50 drill/swim by 25's, 25 kick all out FAST (kick is w/boards)
The 2nd 50 is always FAST
1-2 free
3-4 primary stroke
1:00 rest, check HR

Welcome to Filthy Kicking Wednesday! To celebrate our first FKW of July, we'll go 6 rounds of the following:
4 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST for time on back @ 2:00
4 x 50 kick with boards @ :55 (#3 on back)
1 x 100 BROKEN KICK with boards @ 2:30 (25/50/25, 2 x 50, 2 x 25/50- all @ :10 rest)
1 x 150 swim desc the 3 x 50 to all out FAST for time- hand touch at 100, okay
1:00 rest between sets, check HR after each round
Go 2 rounds free, 2 rounds primary stroke, 2 rounds 4th best stroke


Warmdown a bit before you help take out the lanelines. Wear your sunscreen today and drink plenty of water. Tomorrow morning back here at the OL. Have a great day!

Tuesday Afternoon, July 2, 2019- TEAL @ CM (SCY)

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

8 x 50 @ 1:00-
odds- kick/drill
evens- swim/drill
Build the 1st 25 of each 50 to a FAST TURN, then drill
1-4 choice
5-8 primary stroke NO FREE
1 x 300- 25 choice skulling, 50 swim/kick by 25's- build the swim to a FAST TURN, then kick is all FAST on back; go 150 free, 150 NO FREE
1:00 rest, check HR

12 x 100 as follows:
odds- 25 swim fly (build), 75 kick on back- focus on UDK's
evens- 25 swim primary stroke (build), 75 swim free br 3/5//3 by 25's (FAST TURNS, 4 UDK's)
1-6 are odds @ 1:40, evens @ 1:30
7-12 are odds @ 1:30, evens @ 1:20
:30 rest, check HR, then...
1 x 200- swim/drill by 25's- build into the turn
1:00 rest, check HR again

6 sets of:
2 x 50 drill @ 1:00
2 x 75 swim descend 1-2 to something JUICY @ 1:20
2 x 75 drill/swim/drill by 25's @ 1:20
:20 extra rest, get ready...
2 x 50 swim @ :10 rest (swim at 200 GP 1st time through; swim all out FAST for time 2nd time through)
1st & 2nd round are primary stroke
3rd & 4th rounds are choice
5th & 6th rounds are IM
1:00 rest between rounds, check HR

At 6:25p, work on starts before you go.

Do some reading tonight, offer to help around the house and get your mind right for tomorrow morning's workout- Filthy Kicking Wednesday. Have a great day!

Tuesday Morning, July 2, 2019- TEAL @ OL (SCM)

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

12 x 75 in sets of 3 as follows:
1- 25 kick free head out, 50 ra2 la2 free drill @ 1:30
2- 50 choice drill in primary stroke NO FREE, 25 kick on back arms pointed towards sky @ 1:30
3- swim IM (NO FREE) @ 1:20, get time & desc 1-4
Check HR, then...
200- drill/skulling by 25's
1:00 rest, check HR again

LONG SWIM-
6 times through:
100 kick IM on back
50 kick FAST free with boards
100 swim back/breast by 50's- "IM style"
Check HR after 6th time through, then...
200 skulling (different than previous 200)/kick- build the kick to FAST
1:00 rest, check HR

8 times through:
2 x 25 kick @ :40 with boards- "partner style" with forward ss at midpool; be sure to RACE
1 x 25 kick on back "partner style" RACE- go UDK on your back as far as you can- @ :50
1 x 75 kick FAST on back- circle swim here and make it FAST! Can anybody break 1:10? 1:05?!?
:30 rest between rounds to make sure the 25's are FAST.

At 8a, warmdown a bit before you get out to help with the lanelines & flags. Wear your sunscreen today and be sure to drink plenty of water. This afternoon at the Mother Ship (Claude Moore) at 4:45-6:30p. Have a great day!

Monday Afternoon, July 1, 2019- TEAL @ CM (SCY)

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

2 sets of, all @ :10 rest-
1 x 150- drill/kick by 25's- focus on UDK's past flags
2 x 100- 75 drill/swim/drill, then last 25 skulling
3 x 50 swim/kick by 25's- all the same stroke, desc 1-3 to what you can
Check HR & wait for everybody in your lane to finish, then start the 2nd set

Everybody together...
24 x 50 in sets of 4 as follows:
1 x 50 drill/kick on back by 25's @ 1:00- choice drill, FLIP TURN, kick on back with 6 UDK's!
1 x 50 kick on back- focus on UDK's past flags (5 big deliberate kicks off the wall, 4 small FAST kicks off the turn), @ :55
1 x 50 kick FAST for time with boards @ :50
1 x 50 swim free/NO FREE by 25's @ :45
1:00 rest after #4, then :30 rest after #12, then last 3 rounds of 4 (12 x 50 total) straight through
Check HR

With fins, finish up with...
25's as follows:
1- build @ :40
2- 15/10 @ :30
3- all FAST @ :20
#4- UDK as far as you can go @ 1:00

At 6:25p...
Work on starts.

Warmdown a bit before you have to get out. Do some reading tonight & offer to help around the house. Tomorrow morning at the OL, 5:45a. Have a great day!

Monday Morning, July 1, 2019- EARLY TEAL* @ Broadlands (LCM)

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

8 x 50 @ 1:10- odds are drill/swim by 25's, evens are drill/kick by 25's, build the kick
:30 rest, check HR, then...

2* sets of:
6 x 50 swim @ :55, odds free; evens are swim free/NO FREE by 25's
3 x 100 swim free/NO FREE by 50's @ 1:50 desc 1-3, except #2 is all swim free @ 1:35
6 x 50 swim as above, except @ :50
3 x 100 swim free/NO FREE by 50's @ 1:45 desc 1-3, except #2 is all swim free @ 1:30
6 x 50 as above, except @ :45
3 x 100 swim free/NO FREE by 50's @ 1:40 desc 1-3, except #2 is all swim free @ 1:25
*in 2nd set, 50's are swim free build to 200 setup (odds) & swim/kick by 25's (evens), same intervals, & 100's are swim/kick by 50's except #2 is all kick @ 1:45
1:00 rest between sets, check HR

Finish up with, until 6a, 50's as follows:

1 swim at 200 GP @ 1:00, 1 swim dps-drill by 25's @ 1:10; then go
2 swim at GP @ 1:00 & 1 dps-drill @ 1:10, then..
3/1
4/1
3/1
2/1
1/1

2 sets if possible, 1st round in primary stroke, 2nd set is your choice but a different stroke than 1st set.

Warmdown a bit before you get out & be sure to wear your sunscreen today. This afternoon at CM @ 4:45p. Have a great day!