Wednesday Morning, December 30, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

5 x 50 drill @ 1:00- ra2 la2 free/choice NO FREE by 25's

4 x 25 bpk @ :40- arms at side, face down/flat back, rotate  hips fully & evenly

3 x out&backs @ :40/:30/:20

Check HR after each round, rotate 1 spot after 2nd set

8 x 75- 

odds are 25 fly pull free kick drill/50 kick on back FAST back turn @ 1:20; 

evens are swim 25 fly/50 back, same FAST back turn @ 1:05

SrG & CoGr-

4 x 8-minute swims @ 10:00 (2:00 rest after each 8:00 swim)- think about body position, rotation, how much water you're feeling as you pull through each stroke. Increase the distance swum in each 8:00, but does not have to be "all out" on #4

JrG- LONG SWIM

1 x 1200 as follows:

100 swim IM (last 25 kick on back)- desc this 100 1-6

50 kick FAST with boards

50 swim in 4th best stroke (NO FREE), FAST turn

Check HR after 6th time through, rotate 1 spot

Until 7:30a, finish up with...

50's swim at DISTANCE FREE goal pace @ :55 (check HR & rotate 1 spot after every 9 x 50)

Go a 150 drill/skulling by 25's, then you're done!

Sr's & CoGr- 

5 sets of:

3 x 25 @ :35- choice drill, except #2 is small FAST UDK @ :20

2 x 50 swim @ :50 at stroke count

3 x 25- as above

2 x 50 swim @ :40- cruise, but try to hold stroke count

No rest between sets, check HR when you can & rotate 1 spot (if necessary) after 3rd set

Odd rounds primary stroke, even rounds choice

If there is time, finish up with...

24 x 25 @ :40 with fins- the usual in sets of 4

Wear your mask all the way to the car, do some HW today & start thinking about your goals for 2021. Make sure you know the schedule for the next few days & enjoy your time off. Have a great day!

Tuesday, December 29, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

3 sets of:

4 x 50 choice drill @ 1:00- same drill for all 4 x 50, change drill by rounds

4 x 25 kick FAST w/boards @ :40 (@ :30 in 2nd, on back, @ :25 w/boards in 3rd set)

No rest between sets, check HR after 3rd set & rotate 1 spot

12 x 100 in sets of 3 as follows:

1- 25 drill, 50 swim FAST turn, 25 drill @ 1:45

2- 25 swim FAST, 50 drill, 25 drill @ 1:45 (same stroke as #1)

3- all swim free br 3 @ 1:15- smooth & strong, make interval

:30 rest after #3, check HR, then straight through to #9, check HR again & rotate 1 spot for last 3 x 100

Check HR again, do not rotate

3 sets of:

3 x 100 @ 2:00- 75 swim FAST (get time), 25 drill

Check HR after #3, then go an extra 50 drill; add together the 2 fastest 75's for a 150 total, then...

1 x BROKEN 150 from a dive: 3 x 50* @ :10 rest (in 3rd set, will be 25/50/75 @ :15 rest)

Go 1st round free, 2nd round primary stroke, 3rd round is choice- but same stroke for all 3 x 100.

After 3rd round, go 100 easy then finish up with...

24 x 25 @ :40 with fins: the usual in sets of 4

Wear your mask all the way to the car. Do some schoolwork tonight, and some DRYLANDS wouldn't be a bad idea, either. Get excited for your LONG SWIM tomorrow morning, and start thinking about some goals for 2021. I hope you're enjoying your time off. Have a great day!

Tuesday Morning, December 29, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

4 x 50 choice drill @ 1:00- same drill for all 4 x 50, change drill by rounds

4 x 25 kick FAST w/boards @ :40 (@ :30 in 2nd, on back, @ :25 w/boards in 3rd set)

No rest between sets, check HR after 3rd set & rotate 1 spot

12 x 100 in sets of 3 as follows:

1- 25 drill, 50 swim FAST turn, 25 drill @ 1:40

2- 25 swim FAST, 50 drill, 25 drill @ 1:40 (same stroke as #1)

3- all swim free br 3 @ 1:10- smooth & strong, make interval

:30 rest after #3, check HR, then straight through to #12

Check HR & rotate 1 spot

JrG- LONG SWIM

1 x 1200 as follows:

100 swim IM (last 25 kick on back)- desc this 100 1-6

50 kick FAST with boards

50 swim in 4th best stroke (NO FREE), FAST turn

Check HR after 6th time through, rotate 1 spot

Until 7:30a, finish up with...

50's swim at DISTANCE FREE goal pace @ :55 (check HR & rotate 1 spot after every 9 x 50)

Go a 150 drill/skulling by 25's, then you're done!

DISTANCE-

3 x 900 as follows, all @ :20-:30 rest (not less than :20, not more than :30)

#1- 300 pull (get time), 600 swim

#2- 300 swim, 300 pull (get time, faster than 1st 300 pull), 300 swim

#3- 60 swim neg split, 300 pull- fastest 300 pull of the day

Check HR, 1:00 rest, rotate 1 spot

Finish up with...

15 x 100 swim at free Goal Pace in sets of 3 as follows:

3 @ 1:40/3 @ 1:30/3 @ 1:40/3 @ 1:20/:30 extra rest/3 @ :10 rest

Sr's- 3 options:

A) the DISTANCE SET

B) 3 sets of:

3 x 100 @ 1:45- 75 swim FAST (get time), 25 drill

Check HR after #3, then go an extra 50 drill; add together the 2 fastest 75's for a 150 total, then...

1 x BROKEN 150 from a dive: 3 x 50* @ :10 rest (in 3rd set, will be 25/50/75 @ :15 rest)

After 3rd round, go 100 easy then finish up with...

24 x 25 @ :40 with fins: the usual in sets of 4

C) 3 rounds of the following:

4 x BROKEN 100 @ 2:30- 50 swim  at 200 set-up, :10 rest, 50 swim at 200 Goal Pace or faster

300 easy drill/choice by 50's after every 4th x 100

After 3rd round, put on fins & finish up with...

24 x 25 @ :40- the usual in sets of 4

Wear your mask all the way to the car, do some schoolwork today- and do an excellent job with your DRYLANDS! Take good care of yourself away from the pool & enjoy your time off; start thinking about some good goals for 2021 for yourself, and for our team. Have a great day!

Monday Morning, December 27, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

W/fins, 

6 x 50 @ 1:00- drill/small UDK on stomach by 25's

8 x 75 @ 1:20- breast pull dolph kick with flip turns- last 25 kick on back arms pointed up

1:00 rest, check HR & rotate 1 spot

6 sets of (50's kick w/boards, except on back in 3rd & 5th rounds):

4 x 50 kick @ :55, #3 @ :45

1 x 150 swim free (or back), BIG NEGATIVE SPLIT @ 2:15

3 x 50 kick @ :40- #2 is @ :55

1 x 100 swim IM, get time & desc 1-6

Check HR after each round & rotate 1 spot after 2nd & 4th spot

JrG- 

Until 7:30a, finish up with...

24 x 25 @ :40- "the usual" in sets of 4, except they're ALL KICK

Sr's- three options:

1) 5 x 300 swim free or back desc 1-5, all @ 4:20, except #2 & 4 are @ 3:50

2) 3 rounds of 300 swim @ 4:30/200 swim @ 2:40/100 swim @ 1:10 (go 2 rounds free and 1 back, or 2 rounds back & 1 free

3) 24 x 25 @ :40- "the usual" in sets of 4, except they're ALL KICK (even rounds of 4 on back)

CoGr-

Fin warmup

"6 sets of"

Work on starts

Wear your mask all the way to the car, do some schoolwork today, and keep up with your DRYLANDS. Be sure to check the schedule for the rest of the week and start thinking about 2021. Have a great day!

Saturday Morning, December 26, 2020- written for SCY for anybody who can get a swim in today (or tomorrow)

1 x 600- 300/200/100

1:00 rest

6 x 50 drill/kick by 25's @ :10 rest- go 3 free, 3 NO FREE

4 x 100 @ :10 rest- 75 drill/swim/drill, then last 25 small FAST UDK as far as you can go

6 x 75 @ 1:20- odds are drill/swim/drill by 25's in 4th best stroke, evens are all kick on back desc 1-3

Check HR, then 1:00 rest

2 sets of:

3 x 100 @ 1:40, desc 1-3: 25 kick build to FAST, 50 swim choice, 25 kick UDK

3 x 100 @ 1:40, desc 1-3: 25 swim build to FAST turn, 50 kick choice, 25 swim

2 x 300 pull or swim @ :20 rest, desc 1-2 (if pull in 1st round, then swim in 2nd round; or vice versa)

1:00 rest between sets, check HR

After 2nd set, finish up with...

3 x 100 @ :15 rest, drill/kick/drill/skulling by 25's

Wear your mask all the way to the car. Do some HW today, and some DRYLANDS. Take good care of yourself away from the pool and start thinking about some goals for 2021. Have a great day!

Thursday Morning, December 24, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 150 @ 2:40- 

odds are drill-kick-drill by 50's

evens are kick-swim-kick by 50's

Check HR & rotate 1 spot

6 rounds of:

1 x 100 swim/drill by 25's @ 1:40- build swim to FAST turn

1 x 75 kick @ 1:20, desc 1-3 & 4-6

Check HR & rotate 1 spot

16 x 50 as follows:

odds- swim/kick by 25's, build swim to FAST turn @ :50

evens- swim choice @ :35

Check HR & rotate 1 spot

CoGr- go to the end for your set

JrG & Sr's-

2 sets of 50's all @ 1:00

1 FAST 1 easy/2 FAST 1 easy/3 FAST 1 easy/2 FAST 1 easy/1 FAST 1 easy

100 easy drill after each round

1st round is free, 2nd round is NO FREE

JrG- if there is time, 24 x 25 @ :40 all kick- the USUAL.  If not, that's all, enjoy the holiday weekend!

Sr's- 2 sets of:

3 x 175 swim @ 3:00 desc 1-3 to something JUICY!

1 x BROKEN 175 from a dive: 50/75/50, all @ :15 rest

1st set can be free, 2nd set is primary stroke NO FREE

After 2nd set...300 drill/kick/drill by 100's, then...

1 x 175 swim RACE for time

If there is time, finish up with...

24 x 25 @ :40 all kick- the USUAL in sets of 4. If not, that's all, enjoy the holiday weekend!

College Group-

3 BROKEN 175's @ 6:00 in 2 groups (1 group every 3:00), all @ :15 rest

1- 75/50/50

2- 50/75/50

3- 50/50/75

After #3, 300 easy loosen drill/kick/drill by 100's

1:00 rest, then...

1 x 175 RACE from a dive

*we wound up going a single 75 instead, running out of time

Until 8:30a...

25's @ :40 in sets of 4- the USUAL (odd sets of 4 are free, even sets of 4 are NO FREE)

Wear your mask all the way to the car, do some HW this weekend, keep up with your DRYLANDS and enjoy your time off. Stay safe & healthy over the weekend, don't travel if you don't have to, start thinking about your goals for 2021. Back at it on Monday Morning. Have a great day!

Wednesday, December 23, 2020- written for SCY for SP&SP (HAPPY FESTIVUS!)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:25- 25 easy choice kick, 50 fist free- feel water on forearms

12 x 25 in sets of 3:

1-2, choice drill, NO FREE on last 6 x 25, @ :35

#3- small FAST UDK on stomach as far as you can go @ :25

1 x 150 drill/skulling by 25's

1:00 rest, check HR

50 x 50 @ :50 as follows:

Sets of 8:

1-8, swim free br3- real good stroke here

Check HR, :30 rest

9-16, swim free/IM order by 25's- smooth, work turns & UDK's

Check HR, :30 rest

17-24, swim/kick by 25's- steady kick, make interval

Check HR, :30 rest

25-32, all swim free, smooth on the way, hold stroke count on 2nd 25

Check HR, :30 rest

33-40, all swim IM order by 25's- focus on turns, UDK's

Check HR, :30 rest

41-48, swim/kick by 25's IM order by 50's- build into each turn, FAST UDK's

Check HR, then...

49-50, all easy choice drilling

Check HR again

Wear your mask all the way to the car. Do an excellent job with your DRYLANDS today, and be sure to check the schedule for the next few days. Start thinking about your goals for 2021 with the time off this weekend. HAPPY FESTIVUS to everybody, have a great day!

Wednesday Morning, December 23, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 75 drill-swim-drill @ 1:20

3 x 50 swim/kick by 25's desc 1-3 @ :55 (@ :45 in 2nd set)

After 2nd set, check HR, then continue right into...

2 x 300 @ 4:30- go swim-kick-swim by 100's, desc 300's 1-2

Check HR after #2, rotate 1 spot

JrG- LONG SWIM

6 times through:

150 swim/kick by 25's in primary stroke, desc 50's 1-3

100 swim IM, desc 1-3/4-6
50 kick FAST for time with boards, WORLD RECORD FAST

Check HR after 6th time through.

Until 7a, finish up with...

50's swim freestyle @ :55 at distance pace (pick a pace & stick with it)

(we should get about 15 x 50's in before you have to go)

Sr's/CoGr-

2 sets of:

1 x 125 swim free br3 @ 1:40

3 x 100 @ 1:35 (CoGr @ 1:30)- 25 swim  primary build/50 swim free/25 kick, desc 1-3

2 x 125 swim free br3: 1 @ 1:40, 1 @ 1:30

3 x 100- as above, @ 1:25 make interval (CoGr @ 1:20)

3 x 125 swim free br3: 1 @ 1:40, 1 @ 1:30, 1 @ 1:20

Check HR & rotate 1 spot after 1st set

After 2nd set, 3 options...

DISTANCE-

3 sets of:

3 x 350 @ 4:45 desc 1-3 (2nd set @ 4:30 make interval; 3rd set is @ 4:20 make interval)

1 x 600 pull free- desc 200's 1-3 to what you can (2nd set is neg split by 300's; 3rd set is for time)

1:00 rest between sets

IM-

2 sets of:

3 x 300 swim IM @ 4:00 (75 of each stroke), except...

1st 300, 75 backstroke is kick

2nd 300, 75 breaststroke is kick

3rd 300, 75 freestyle is kick

Check HR after 3 x 300's, 1:00 rest, then...

3 x 100 swim IM BEST AVERAGE @ 1:45 (@ 2:00 in 2nd set)

STROKE-

2 sets of:

5 x 50 swim at 200 GP @ :55 (2nd set free @ :50)

100 drill @ 2:00

5 x 50 swim at 200 GP @ :50 (2nd set free @ :45)

100 drill @ 2:00

5 x 50 swim at 200 GP @ :45 (2nd set free @ :40)

100 drill @ 2:00

1st set is primary stroke (NO FREE); 2nd set is free (intervals :05 faster)

SNOW Sr's- go 1:00/:55/:50 in primary stroke, then :55/:50/:45 in 2nd set for free

Wear your mask all the way to the car, do an excellent job with your DRYLANDS today, and get excited for a BIG DAY tomorrow. Be sure to check the schedule for next week, and start thinking about your goals for 2021. HAPPY FESTIVUS to everyone, have a great day!

Tuesday Morning, December 22, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40 (2:30 for CoGr)- go drill/kick/drill by 50's

3 x 100 swim/kick on back by 50's @ 1:45 desc 1-3 to what you can (@ 1:35 for CoGr)

15 x 50 in sets of 3:

1- small FAST UDK/swim by 25's in primary stroke @ :50

2- all swim in primary stroke 200 setup @ :50

3- all swim free br 3 @ :35 (can be @ :40 for JrG if needed)

1:00 rest, check HR & rotate 1 spot

DISTANCE-

2 sets of:

4 x 350 @ 4:45- 200 cruise/150 strong (2nd set go 150 cruise/200 strong @ 4:30), can be pull

1 x 900 swim- get time; desc 300's in 1st set, neg split in 2nd set (can be pull in 2nd set)

Check HR after each 900

After 1st set...

15 x 100 swim at Goal Pace- all one pace @ 1:40, or sets of 5 @ 1:30/1:40/1:45 (pace gets faster)

JrG-

LONG SWIM

6 times through:

150- swim/kick by 25's in primary stroke, desc the 3 x 50 1-3 to something JUICY

100 swim IM- eyeball time & desc 1-3/4-6

50 kick w/boards all FAST- we're talking WORLD RECORD FAST here

Check HR after 6th time through, finish up with 50's swim free at distance Goal Pace @ :55

Sr's-

4 rounds of:

6 x 75 @ 1:30

1-4, 50 swim FAST, 25 drill

#5- all drill

#6- FAST for time from a dive

After even rounds...

MYSTERY SET

After even rounds, we went a BROKEN 150 swim trying to be FASTER than your 2 x 75 (25/50/75 @ :10 & :15 rest, subtract :25 for total time). After 4th round it's 3 x 50 @ :10 rest

College Group-

Same as Senior's, with a small twist...

75's all @ 1:20

Same BROKEN 150's after 2nd (25/50/75 @ :10 & :15 rest) and 4th rounds (3 x 50 @ :10 rest)

After last BROKEN 150, finish up with...

50's swim @ 1:00- 1 FAST 1 easy; 2 FAST 1 easy; 3 FAST 1 easy...up to 5 & back down; can change strokes on the way back down

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS today. Remember, our Holiday Schedule begins tomorrow, make sure you know it. Have a great day!

Monday Afternoon, December 21, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

3 sets of 3 x 100-

#1 @ 1:40- 50 fist free br3, 50 kick choice on back focus on 4 FAST UDK's

#2 @ 1:40- drill/swim/drill in primary stroke, last 25 small FAST UDK on stomach

#3 @ 2:00-  2 x 50 kick @ :10 rest, desc 1-2 to something JUICY! Can be with boards

Check HR & rotate 1 spot after #9

6 rounds of:

1 x 75 swim free br3 @ 1:00 (can be backstroke), descend 1-6

1 x 50 drill in primary stroke (NO FREE) @ 1:00

Check HR after 6th time through & rotate 1 spot

6 x 25 kick- odds @ :35 (1/2 FAST 1/2 easy), evens @ :25 (all FAST)

2 x "out & backs" @ :30, all small FAST UDK on stomach/fwd ss/on back

4 x 100 kick w/boards @ 1:45 desc 1-4 to all out FAST

1 x 300 swim free/NO FREE by 50's, desc 100's 1-3 to what you can

Check HR & rotate 1 spot

8 x 100 kick-

odds- easy/FAST by 25's @ 1:50 (can be with boards)

evens- @ 1:30 make interval, can be on back- you'll have to hustle here!

1 x 150 drill/drill/skulling by 25's (2x)

Check HR & rotate 1 spot

With fins, four sets of:

6 x 25 @ :40- odds are 15Y swim FAST, 10Y drill; evens are 1/2 UDK 1/2 swim- all FAST

1 x 100 swim FAST for time- goal is best time in 100 SCY event (same stroke as 25's above)

1:00 rest between sets.

If there is time, until 6p, finish up with...

1 x 125 swim free br3 @ 1:50

1 x 125 swim free br3 @ 1:40

1 x 125 swim free br3 @ 1:30

Take 1:00 rest after every 3rd round, check HR

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS, and make sure you know the schedule changes for the next couple of weeks. Get excited for 2021, it's going to be a great year for everybody. Have a great day!

Monday Morning, December 21, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of 3 x 100-

#1 @ 1:40- 50 fist free br3, 50 kick choice on back focus on 4 FAST UDK's

#2 @ 1:40- drill/swim/drill in primary stroke, last 25 small FAST UDK on stomach

#3 @ 2:00-  2 x 50 kick @ :10 rest, desc 1-2 to something JUICY! Can be with boards

Check HR & rotate 1 spot after #9

6 rounds of:

1 x 75 swim free br3 @ 1:00 (can be backstroke), descend 1-6

1 x 50 drill in primary stroke (NO FREE) @ 1:00

Check HR after 6th time through & rotate 1 spot

6 x 25 kick- odds @ :35 (1/2 FAST 1/2 easy), evens @ :25 (all FAST)

2 x "out & backs" @ :30, all small FAST UDK on stomach/fwd ss/on back

4 x 100 kick w/boards @ 1:45 desc 1-4 to all out FAST

1 x 300 swim free/NO FREE by 50's, desc 100's 1-3 to what you can

Check HR & rotate 1 spot

6 x 75 @ 1:15 kick- 25 dolph kick w/boards, 50 kick breast/free on back (4 UDK's!)

2 x "out & backs" @ :30- as above

4 x 100 kick w/boards @ 1:35 desc 1-4 to all out FAST

5 x 50 swim/kick by 25's NO FREE @ :55 desc 1-5 to what you can

Check HR & rotate 1 spot

8 x 100 kick-

odds- easy/FAST by 25's @ 1:45 (can be with boards)

evens- @ 1:25 make interval, can be on back- you'll have to hustle here!

1 x 150 drill/drill/skulling by 25's (2x)

Check HR & rotate 1 spot

With fins, finish up with...

6 x 25 @ :40

odds- 15Y swim FAST/10Y drill

evens- all FAST: 1/2 UDK, 1/2 swim

1 x 100 swim @ LIFETIME BEST TIME

2 rounds free, 2 round primary, 2 rounds choice

Sr's/CoGr-

If there is time...

125's swim free (or back) 1 @ 1:40/1 @ 1:30/1 @ 1:20

Can go IM (last 25 kick on back) @ 1:55/1:45/1:35

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Be sure to check the schedule for later in the week. Have a great day!

Sunday Morning, December 20, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

2 x 50 choice drill in primary stroke @ 1:00

1 x 100 kick on back negative split @ 1:45, focus on 4 FAST UDK's off each wall

2 x 50 choice drill (different stroke) @ 1:00

1 x 100 swim/kick by 50's @ 1:30, desc 1-3

No rest between sets.

(3rd set can be without fins if you'd prefer)

Check HR after 3rd set & take off fins

2 times through:

1 x 250 @ 4:30- odd 50's swim desc 1-3, even 50's are drill

1 x 150 kick @ 3:15, desc 50's 1-3 to what you can

3 x 50 swim at 200 setup/GP/FAST by 50's @ 1:00 (@ :10 rest in 2nd set, same way)

Check HR after 1st set, then 1:00 rest

After 2nd set, get pulling equipment...

4 sets of:

6 x 50 pull free w/choice equip; odds @ :55, evens @ :40

4 x 100 as follows:

1&2- swim FAST/drill by 50's in primary stroke @ 1:45 (can be free in even rounds)

#3- always swim free @ 1:15 (1:25 if needed)

#4- all swim FAST for time in primary stroke @ 2:00 (can be free in even rounds)

No rest between rounds, check HR after each round

Wear your mask all the way to the car, do an excellent job with your HW today- make sure you're ready for the week ahead at school. Also be on top of the schedule changes this week due to the holidays, and be sure to keep up with your DRYLANDS. Have a great day!

Saturday Morning, December 19, 2020- written for SCY at the D (SrG, AM JrG)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of (3rd set is NO FINS):

4 x 25 fly pull free kick drill @ :40, except #3 is FAST UDK @ :20 (on stomach)

1 x 100 @ 1:40 (gets :10 faster by round)- 

25 swim fly build, 50 kick on back FAST back turn, 25 swim FAST fly

Check HR after 2nbd round, take fins off  rotate 1 spot (take 1:00 to rotate, not more than that)

After 3rd set, check HR & rotate again, then continue right into...

12 x 50 in sets of 3:

1-2, swim/kick by 25's fly @ :55, desc 1-2

#3- swim all backstroke with FAST TURN/BO @ :40

6 x 75 @ 1:20, drill-swim (build)/drill by 25's- primary stroke

Check HR after #12, rotate 1 spot, then 1:00 rest

JrG-

Until 10a...

4 x 50 swim at 200 GP @ 1:00

100 dr-sw-dr-skulling by 25's @ 2:00

3 x 50 swim at 200 GP @ :10 rest

150 dr-k-dr by 50's @ 3:00

No extra rest between rounds.

Same stroke for 50's @ 1:00 & :10 rest

Go 2 rounds in primary stroke, then 1 round choice (can be free on choice round)

Sr's-

Until 10a...

6 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:05

100 dr-sw-dr-skulling by 25's @ 2:00

6 x 50 swim at 2nd 50 split @ :55

100 dr-sw-dr-skulling by 25's @ 2:00

6 x 50 swim at 2nd 50 split @ :10 rest (#4 is drill, same :10 rest)

150 dr-k-dr by 50's @ 3:00

No extra rest between sets.

Go 2 same stroke for 50's @ 1:05/:55/:10 rest

Go 2 rounds primary stroke, 1 round choice (can be free on choice round)

Wear your mask all the way to the car. Do an excellent job with your schoolwork this weekend- and with your DRYLANDS. Be sure you're on top of the various schedule changes for the next ten days or so. Start thinking about 2021: goals, possibilities, expectations....it's going to be a BIG YEAR. Have a great day!

Friday Afternoon, December 18, 2020- written for SCY at the D (PM JrG)

Meet Warmup, then...

RACE DAY!!

Today we'll go the following:

4 x 50 RACE IM order from a dive @ 3:00-

(go fly/back on #1, #2 is all back, #3 is breast, #4 is breast/free)- add up times for 200 total

Easy 200 loosen after the 4 x 50 (everybody should be able to go the 4 x 50 in one group, go 1:30 apart)

Then...

BROKEN 200 IM- 75/50/75, all @ :15 rest- the goal is to be FASTER than your 4 x 50 added together

Easy 200 loosen again; then...

Repeat a second time, all KICKING: go the 50's kick with boards (all one stroke) and the 200 kick on back (same kick as 50's)- trying to be FASTER than your 4 x 50 added together

If there is time, finish up with the 4 x 50 again (still @ 3:00) choice stroke- but all the same stroke

If there is time for another BROKEN 200, have at it!

Wear your mask all the way to the car, do an excellent job with your schoolwork this weekend- and your DRYLANDS! And get excited for this mess knows as "2020" to be over in just a couple of weeks. Have a great day!

Friday Morning, December 18, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With everybody out of the water yesterday due to the weather (and, we raced just last weekend for four days!), we'll hold off on our typical RACE DAY this week in favor of some more traditional training.

3 x 250 @ 4:00- odd 50's are kick choice desc 1-3, focus on the UDK's; even 50's are drill

Check HR & rotate 1 spot

4 sets of:

4 x 50 swim/kick by 25's desc 1-3, #3 is all kick @ :40 (make interval)

1 x 75 kick FAST for time @ 2:00- goal is 100 SCY Goal Time; check HR & rotate after each round

No additional rest between sets. After the 4th set, rotate and continue right into...

6 x 100 @ 1:40- 

25 swim choice FAST TURN

75 kick IM- 25 dolphin kick on back, 50 breast/free with boards

Desc the IM kick 1-3's

Check HR after #6, then 1:00 rest

4 rounds of:

4 x 50 kick @ :50 desc 1-3, except #3 is all swim FAST TURN @ :40

1 x 100 swim/kick by 50's in primary stroke, FAST for time @ 2:00

Check HR after each round & rotate 1 spot. No additional rest between sets.

1:00 rest after 4th round, then...

3 x 200 @ 4:00-

Odds- BROKEN KICK- 75/50/75, all @ :15 rest

#2- swim/drill by 50's, FAST TURN on the swim

Check HR & rotate 1 spot after #3.

Finish up with...

THREE OPTIONS:

A) 6 x 175 swim desc 1-3's @ 3:30 free (4:00 primary stroke); 3&6 should be faster than 200 goal time

B) 9 x 150 swim w/fins @ 2:40 desc 1-3's to smoking FAST (go free, NO FREE, choice by 3's)

C) DISTANCE-

3 rounds of:

1 x 400 swim at stroke count @ 4:45

1 x 450 pull free @ 5:00 desc 1-3 to what you can

Check your HR before you get out and then go an easy 100- KEEP YOUR DISTANCE throughout the warmdown. Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS. Make sure you know the schedule changes for the next few weeks, and get excited for this mess known as "2020" to end. Have a great day!

Thursday, December 17, 2020- written for SCY (on your own, no AM workout at the D today), about an hour long

1 x 600- 300/200/100

1:00 rest

All @ :10 rest-

6 x 75- 25 choice drill NO FREE, 50 fist free drill br3

8 x 25-

odds, swim build to FAST finish

evens- small FAST UDK on your stomach to halfway, then drill

1 x 250- odd 50's are skulling/drill by 25's; even 50's swim FAST TURN

1:00 rest, check HR

20 x 50 in sets of 4 as follows

1- 25 kick FAST, 25 drill @ :55 (@ 1:00 if needed for JrGold)

2&3- swim choice (same stroke for both) @ :45, desc 1-2 (can be @ :50, JrG)

#4- swim free br3 @ :35 (can be @ :40 if needed, JrG)

No rest between sets unless absolutely necessary, check HR after #20, then 1:00 rest

Finish up with...

3 rounds:

2 x 100 @ 1:40- 25 kick FAST (4 UDK's!), 75 swim IM; desc these 1-2

1 x 150 swim free br3-5-3 by 50's @ 1:50 (can be pull if you'd prefer, but make the interval)

No rest between rounds, check HR after 3rd round then go a 150 easy kick/drill by 25's

Wear your mask all the way to your car, and KEEP YOUR DISTANCE at all times! Remember that even though you aren't at an actual SNOW workout, you're still representing SNOW. Do an excellent job with your schoolwork today, and with your DRYLANDS. Check your email or the club website (www.snowswimming.org) for any schedule updates later today or tomorrow. Have a great day!

Wednesday Morning, December 16, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of (NO FINS for 3rd set):

2 x 75 @ 1:20- drill/dolph kick on side/drill by 25's

2 x 25-

#1- small FAST UDK @ :20

#2- fast kick on back @ :35, focus on 4 small FAST UDK's off the wall

No rest between sets, but take :30 rest between 2nd & 3rd sets of check HR & take off fins.

Check HR after 3rd set, then rotate 1 spot

2 sets of:

1 x 150 drill/kick FAST/drill by 50's @ 2:30 (JrG PM @ 2:45)

3 x 50 swim/kick by 50's desc 1-3 @ :55 (@ :45 in 2nd set); CoGr go @ :50 & :40, by round

No rest between sets, both round in primary stroke

Check HR after each round, rotate 1 spot after 2nd set

JrG PM- LONG SWIM:

3 times through...

50 primary stroke: swim FAST TURN/drill by 25's

50 kick on back w/FAST backstroke turn & UDK's

100 primary stroke (same as 50, but twice)

50 kick on back w/FAST backstroke turn & UDK's

150 swim IM by 50's, NO FREE (hand touch to get time, desc 1-3); #3 is FAST

Check HR after 3rd time through, then get water. When everybody is done, rotate 1 spot

Until 7a, finish up with...

50's swim at freestyle Goal Pace @ :55- check HR after every 5 x 50; at 6:58a, go a 100 easy drill

Senior's-

12 rounds of:

1 x 100 swim free br3 @ 1:15 (@ 1:15 if needed, but try 1:10 first 2-3 rounds)

2 x 50 swim at 200 Goal Pace @ :10 rest- these are primary stroke (rds 1-4), choice (5-8), NO FREE (9-12)

Check HR after 2nd 50, then 1 x 50 drill

If rounds 1-8 are spectacular, then we can finish up with...

Until 7:40a:

3 x 50 choice NO FREE desc 1-3 @ :55

1 x 75 swim free br 3/5/3 by 25's @ :55

At 7:40a, put fins on:

9 x 150 swim @ 2:40 desc 1-3's to all out JUICY

** At Abigail's request, went 50's @ 1:00 desc 1-3, 25 LUNGBUSTER, 25 swim (with fins) until 8a

College Group:

After "with fins" set (4 rounds- 2 with fins, 2 NO FINS) and 1 set of 150/3 x 50's, get right into...

12 x BROKEN 200's-

1 x 100 swim free br 3 @ 1:10 make interval, does not have to be fast(@ 1:15 if necessary)

2 x 50 swim at 200 Goal Pace @ :10 rest

Check HR, then...

1 x 50 drill; check HR again

After every 4th round...

1 x 300 pull free or back, get time & desc 1-3 to something smoking FAST

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Check your email tomorrow morning before coming out to the pool in case we have to cancel due to the weather. If we can't get in on Thursday Morning, I'll post something on the blog for you to do on your own during the day on Thursday. Friday will be "business as usual," so get to a pool on Thursday. Have a great day!

Tuesday Morning, December 15, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 25 choice breaststroke drill, 25 small FAST UDK on stomach, 25 kick on back arms toward ceiling

8 x 25 breast pull free kick @ :35, except 3, 5 & 7 are small FAST UDK @ :20

Check HR, take fins off & rotate 1 spot

3 x 300 @ 5:00-

1- fist free drill/choice drill in primary stroke by 50's

2- 200 drill (fist/primary by 50's), 100 swim neg split in primary stroke

3- 100 drill (fist/primary by 50's), 200 swim neg split in primary stroke

Check HR & rotate 1 spot

5 rounds of (all kicking is FAST):

2 x 50 @ :55- swim/drill by 25's in primary stroke (swim is 200 set up w/FAST TURN)

1 x 50* kick FAST @ :55 on back or board

* in 2nd round, go 75 kick @ 1:20 w/boards

in 3rd round, go 100 kick on back @ 1:45

in 4th round, go 2 x 75 kick w/boards @ 1:20

in 5th round, go 3 x 50 kick on back or boards @ :55

After 5th round, check HR & rotate 1 spot

JrG: freestyle pacework as follows:

3 x 100 swim at pace @ 1:45/50 drill free

4 x 100 swim at pace @ 1:45/50 drill/free

5 x 100 swim at pace @ 1:45/check HR

150 drill/skulling by 25's

Check HR again, then you're done

Sr's/CoGr-

6 rounds of:

4 x 25 kick w/boards (3rd round can be on back) @ :35/:20/:35/:35, all FAST

1 x 50 kick all out FAST @ 1:00, :10 rest at the 25

3* x 125 @ 1:45- 50 swim FAST TURN/25 kick build/50 swim at 200 Goal Pace

*Except, #2 is all swim free (or back) @ 1:30

Odd rounds primary stroke @ 125's, 2nd round is free, 4th round is choice, 6th round can be IM or kick

Rotate 1 spot after even rounds

Sr's- until 8a, finish up with...

5 x 50 swim/kick in primary stroke @ :50, desc 1-4...except #4 is all swim free (or back) @ :40

1 x 150 pull free w/choice equip br 3/5/3 by 50's- desc through the set to what you can

Wear your mask all the way to the car, do an excellent job with school today- and with your drylands! Get excited for the SNOW tomorrow, we'll hit it hard Wed AM in case we miss out on Thursday. Have a great day!

Monday Morning, December 14, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 50 @ 1:00- 2 drill, 1 kick on back, focus on UDK's

1 x 300- drill/bpk by 50's

1:00 rest

Swimdown from the meet-

All @ 2:00 rest:

30 minute swim

20 minute pull (choice equip)

10 minute kick (alternate 100 on boards, 100 on back)

Talk about the OCCS Meet (get masks & water bottle, keep your distance)

Anybody racing next weekend goes the following (Christian & Ibrahim):

During 30 min swim-

300's swim descend 1-5 to something JUICY @ 1:00 rest; #6 is drill/kick/drill/skulling by 25's

1:00 rest

During 20 min pull-

100's @ 2:00 in primary stroke odds & evens as follows:

Odds- 25 drill/50 swim FAST TURN-BO/25 drill

Evens- 25 swim FAST/50 drill/25 swim FAST

1:00 rest

During 10 min kick

20 x 25 kick @ :40 in sets of 4- "the usual," go odd sets with boards, even sets on back

1:00 rest, check HR

Until you have to get out, finish up with...

50's swim @ :55, 2 choice, 1 NO FREE, FAST TURN

College Group (anybody in the meet this past weekend goes the 30/20/10):

9 x 50 @ 1:00- 2 drill, 1 kick on back desc 1-3

300- drill/choice by 50's

Rotate 1 spot & check HR

6 sets of:

2 x 50 kick @ :50 desc 1-2 (odd rounds with boards, even rounds on back)

1 x 75 all drill @ 1:30

1* x 25 swim FAST @ :25

No rest between sets, check HR after last 25 in each round, then rotate 1 spot

*in 2nd set, go 2 x 25 @ :30- these are all swim FAST

n 3rd set, go 3 x 25 @ :35

4th set is 4 x 25 @ :40

5th set is 5 x 25 @ :45

6th set is 6 x 25 @ :50, all swim FAST (hold speed AND technique throughout the set)

1:00 rest after 6th round.

Finish up with...

3 sets of:

1 x 150 @ 2:40- drill/kick FAST/drill by 50's

1 x 150 @ 2:40- swim FAST TURN&BO/drill/swim all FAST, by 50's

1* x 150 @ 2:10- pull free br 3/5/3 by 50's

No rest between sets, check HR after each 150 pull

*add 1 x 150 in each round, desc 150's pull 1-2 & 1-3

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Stay focused on your training & get excited for our RACE DAYS in January. Have a great day!

Friday Morning, December 11, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Anybody racing in the meet this weekend can do the Meet Warmup and then do 24 x 25 @ :40 with fins (the usual in sets of 4). For everybody else...

4 x 50 RACE from a dive @ 2:00, add up times for 200 total

300 easy drill

BROKEN 200- 75/50/75, all @ :15 rest (subtract :30 for total time)

Easy 200 loosen choice

1st round is all kick (50's w/boards, Broken 200 on back from a dive (dive in, roll onto back)

2nd round is all swim in primary stroke

3rd round is choice stroke, can be IM

Warmdown a bit before you get out, but stay SOCIALLY DISTANT! If you're not yelling at each other, YOU'RE TOO CLOSE TO EACH OTHER.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend & have a great day!

Thursday Morning, December 10, 2020- written for SCY at the D (SrG, AM JrG, AM SrS, SrB & CoGr)

Good morning, lots going on this morning so please pay attention:

Anybody racing today or tomorrow can get out after the warmup (about an hour); stay in your usual assigned lanes for these workouts, do not start mixing things up. KEEP YOUR DISTANCE FROM EACH OTHER AT ALL TIMES, ON DECK OR IN THE WATER!

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 25 choice kick on back build (4 UDK's off the wall), 50 ra2 la2 free drill

4 x 100 @ 1:45- 50 fist free drill br3, 50 choice drill in your primary stroke, NO FREE

9 x 50- odds & evens as follows:

odds- swim/kick by 25's @ :55 in primary stroke- build to FAST turn & desc these 1-5

even- swim free br3 @ :45, FAST TURN

Check HR after #9 & rotate 1 spot, only 1:00 rest then continue into...

2 x 300 @ 5:00- odd 100's are swim/kick choice by 50's; 2nd 100 is swim IM with excellent technique

18 x 25 in 3 sets of 6:

1-6, kick w/boards @ :40 (odds build, evens 15 FAST/10 easy)- middle 2 x 25 NO FREE

7-12 in primary stroke @ :40 (odds are drill, evens are swim 1/2 FAST 1/2 DPS)

13-18, kick as above @ :40, but on your back- focus on 4 FAST UDK's!

Check HR then rotate 1 spot.

Anybody racing today or tomorrow, get out now.

Everybody else (including College Group!)...

4 sets of:

1 x 125 @ 2:15- 50 drill, 25 kick FAST on back, 50 drill

4 x 25- odds are swim 200 setup @ :35, evens are swim all FAST @ :20

1 x 100- 25 kick FAST w/boards, 50 drill, 25 kick FAST w/boards, all @ 1:45

4 x 25 @ :35- all drill, except #3 is kick all FAST UDK 

1 x 75- swim FAST for time @ 1:30- get time, add up for 300 total

After 2nd round...

1 x 300 pull free br3/5 by 50's- desc 100's 1-3; 

After 4th round...

1 x 300- drill/kick/skulling by 50's (x2)

1:00 rest after each round, check HR & rotate 1 spot

After last 300...

MYSTERY SET

Warmdown with 150 drill/kick by 25's @ 2:40 and then 5 x 50 drill/swim DPS @ :55 (2 times)

Wear your mask all the way to the car & KEEP YOUR DISTANCE ON DECK. Do an excellent job in school today, and be sure to thank Kristy for the workout. Have a great day!

Wednesday Morning, December 9, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

6 rounds of:

1 x 50 drill @ 1:00

1 x "out&back @ :30- all UDK, all FAST

Start with primary stroke, change strokes after 3 rounds

After 6th round...

With fins:

18 x 25 in sets of 3-

1-2 are fly drill @ :35 (start with fly pull free kick)

#3 is 1/2 UDK 1/2 swim fly- all FAST, all @ :20

Check HR after #18, fins off & rotate 1 spot

JrGold- LONG SWIM

2 times through:

150 swim-kick-swim by 50's (fly), 2nd 75 faster than 1st 75

75 swim free- go drill/200 setup/swim FAST by 25's

150 swim-kick-swim by 50's (backstroke), neg split as above

75 swim free- as above

150 swim-kick-swim by 50's (breaststroke), neg split as above

75 swim free- as above

After 1st time through...

300 swim backstroke, desc 100's 1-3 & focus on UDK's

After 300 back, repeat 150/75 sequence a 2nd time

1:00 rest, check HR

 After everybody has finished the LONG SWIM, finish up with freestyle pacework as follows:

3 x 100 swim free pace @ 1:45 (1000 or 500 pace, pick one & stick with it)

1 x 100 freestyle drill @ 1:45

3 x 50 swim free pace (same pace) @ :10 rest

Check HR & rotate 1 spot, repeat until 7a

Seniors/CoGr (sprinters)...

6 rounds (change strokes after every 2 rds, 150 drill after even rounds):

3 x 25 drill @ :35 (#2 is FAST UDK)

2 x 50 swim free @ :40

1 x 75 swim FAST for time @ 1:30

1 x 50 drill @ 1:00

2 x 50 swim free @ :40

3 x 25 swim FAST @ :10 rest- needs to be FAST

Check HR & rotate 1 spot after each round

After 6 rounds (5 if you feel ready to race), get fins & finish up with 16 x 25, "the usual"

DISTANCE-

After "6 rounds of" (your choice to do the fly drilling or not):

50 x 50 @ :50- break them up any way you see fit.

Check HR before you get out.

Wear your mask all the way to the car, do an excellent job in school today & get excited to race this weekend. Have a great day!

Tuesday Morning, December 8, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of (CoGr- go 2 rounds):

2 x 50 drill @ 1:00 (ra2 la2 for free)

2 x out&backs @ :40- all FAST UDK

2 x 75 swim/kick/swim @ 1:20 desc 1-2 (CoGr- go kick/swim/kick)

Check HR & rotate 1 spot after each round

Go 1 round free, 1 round primary stroke, 1 round choice

JrGold- LONG SWIM

2 times through:

150 swim-kick-swim by 50's (fly), 2nd 75 faster than 1st 75

75 swim free- go drill/200 setup/swim FAST by 25's

150 swim-kick-swim by 50's (backstroke), neg split as above

75 swim free- as above

150 swim-kick-swim by 50's (breaststroke), neg split as above

75 swim free- as above

After 1st time through...

300 swim backstroke, desc 100's 1-3 & focus on UDK's

After 300 back, repeat 150/75 sequence a 2nd time

1:00 rest, check HR

 After everybody has finished the LONG SWIM, finish up with freestyle pacework as follows:

3 x 100 swim free pace @ 1:45 (1000 or 500 pace, pick one & stick with it)

1 x 100 freestyle drill @ 1:45

3 x 50 swim free pace (same pace) @ :10 rest

Check HR & rotate 1 spot, repeat until 7a

Seniors-

2 sets of:

4 x 50 swim IM order @ :50 (1&2, by 25's); #3 is swim free @ :40, #4 is kick FAST @ 1:30, then...

1 x 75 swim FAST for time in primary stroke, get time (add together)

After 2nd set...

1 x 150 RACE from a dive in primary stroke, how close can you come to your 75's (x2) time?

1 x 200 drill/choice/drill/skulling by50's

1:00 rest, check HR

2 sets of:

4 x 100 swim/kick by 50's in primary stroke @ 1:40 desc 1-3, except 3rd 100 is swim free @ 1:10

3 x 50 swim FAST in primary stroke @ :10 rest, add up for 150 total (@ :15 rest in 2nd round)

1:00 rest between sets, check HR & rotate 1 spot

Until 8a, finish up with...

25's w/fins in sets of 4 @ :40- "the usual" (except, DISTANCE can go the pace set from JrG above)

CoGr-

DISTANCE:

3 rounds (go 3/1, then 2/2, then 1/3 on the 100's & 125's)-

3 x 100 swim/kick @ 1:40 desc, NO FREE

1 x 125 swim free @ 1:40 (can be @ 1:30 also if 1:40 is too much rest)

3 x 100 swim IM- last 25 kick free on back @ 1:30

1 x 125 swim free @ 1:30

After each round is 600 pulling 

(after 1st set is 600 pull; after 2nd set is 2 x 300 pull desc @ :20 rest; and after 3rd set go 3 x 200 pull @ :20 rest desc 1-3 to what you can)

Sprinters-

6 rounds (change strokes after every 2 rds, 150 drill after even rounds):

3 x 25 drill @ :35 (#2 is FAST UDK)

2 x 50 swim free @ :40

1 x 75 swim FAST for time @ 1:30

1 x 50 drill @ 1:00

2 x 50 swim free @ :40

3 x 25 swim FAST @ :10 rest- needs to be FAST

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend & have a great day!

Monday Afternoon, December 7, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

5 x 50 @ 1:00- body position kick/catchup free by 25's

5 x 50 @ 1:00- drill primary stroke/FAST UDK on stomach by 25's

Check HR & rotate 1 spot; then...

2 rounds of:

6 x 50 kick w/boards @ :55- odds are easy/FAST/easy; evens are FAST/easy/FAST (Rd2 on back)

3 x out & backs @ :40, all FAST UDK on stomach w/fwd ss at midpool- except #2 is with boards @ :20 

1 x 200 kick FAST for time with boards- get time for #1, then for #2...

Check HR & rotate 1 spot after each round

5 rounds of:

2 x 75 @ 1:20- 25 kick all out FAST with boards, 50 drill

4 x 75 @ 1:30- 50 swim all out FAST, 25 drill- in primary stroke

1 x 300 swim free (or back), get time & desc 1-5 to something JUICY!

Check HR & rotate 1 spot after each round

If there is time, 25's with fins until you have to get out (the "usual").

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS. Get excited to race this month & have a great day!

Monday Morning, December 7, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

5 x 50 @ 1:00- bpK/catchup free by 25's

5 x 50 @ 1:00- drill primary stroke/UDK by 25's

Check HR & rotate 1 spot; then...

3 rounds of:

6 x 50 kick w/boards @ :50- odds are easy/FAST/easy; evens are FAST/easy/FAST (Rd2 on back)

3 x out & backs @ :40- except #2 is @ :20, all UDK on stomach, all FAST, fwd ss at midpool (2wbd)

1 x 200 kick FAST for time with boards- get time, will be BROKEN in 2nd round (125/:10 rest/75) and 3rd round (75/50/75, all @ :15 rest)- but, must be faster than 1st 200 kick, or else you'll have to repeat the 200 straight kick

Check HR & rotate 1 spot after each round

DISTANCE- skip the 3rd set & get into the DISTANCE set

5 rounds of (everybody except DISTANCE group):

2 x 75 @ 1:20- 25 kick all out FAST with boards, 50 drill

4 x 75 @ 1:30- 50 swim all out FAST, 25 drill- in primary stroke

1 x 300 swim free (or back), get time & desc 1-5 to something JUICY!

Check HR & rotate 1 spot after each round

Sr's/JrG- if there is time, 25's with fins until you have to get out.

DISTANCE- 

2 sets of:

6 x 100 swim at Goal Pace @ 1:30 (check HR after #6)

4 x 50 fist drill @ 1:00- watch the front of that stroke!

4 x 300 as follows:

150 swim at stroke count @ 2:00

3 x 50 swim at Goal Pace @ :10 rest (check HR after #3)

1:00 rest

After 1st set, 1 x 900 pull choice- 3 x 300d, 2 x 450d, straight 900ns, or odd 100's cruise/evens strong

After 2nd set, 3 x 150 @ :10 rest- drill/drill/kick and drill/drill/skulling by 25's

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to race this weekend & have a great day!

Sunday Morning, December 6, 2020- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

3 sets of:

2 x 50 drill choice @ 1:00

2 x 50 kick @ 1:10, desc 1-2 to FAST

1 x 200 pull free br 3/5 by 50's, get time & desc 1-3

Check HR after each round, wait for everybody to finish then start the next round

6 rounds:

3 x 100 primary stroke swim/drill by 50's @ 2:00- build swim to FAST TURN; EXCEPT...

  #2 is swim free br3 @ 1:20

5 x 50 in primary stroke as follows:

odd rounds, all @ 1:00- swim at 200 Goal Pace (#3 can be drill)

even rounds- all 5 x 50 @ 5:00, go @ :10 rest (#3 still drill)

1 x 100 swim/kick FAST in primary stroke, get time & check HR

4th round can be freestyle

DISTANCE- after 4 rounds of 50's Goal Pace, finish up with...

AMRAP-

1 x 250 pull free @ 3:20 cruise

1 x 150 pull free @ 1:50 strong

Wear your mask all the way to the car, do an excellent job with your HW today- make sure you're ready for the week ahead at school. STAY ON TOP OF YOUR DRYLANDS THIS WEEK, it's part of your training. Get excited to race next week & have a great day!

Saturday Morning, December 5, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 dolph kick with breast pull (do FLIP TURNS), 25 kick on back w/arms toward ceiling

12 x 25 in sets of 3's-

1&2- choice drill in primary stroke @ :35

#3- small FAST UDK on stomach @ :20

After #12, check HR & take fins off, rotate 1 spot

3* sets of:

2 x 75 @ 1:20- drill/swim(build to FAST TURN)/kick all FAST on back; no free on 1st 50

3** x 50 swim/kick by 25's @ :50

*#3 is all swim FAST TURN @ :40 (same stroke as 75's

**in 2nd set, go 5 x 50, #3&5 are all swim FAST TURN @ :40 same stroke as 75's

**in 3rd set, go 7 x 50, #3, 5&7 are all swim FAST TURN @ :40 same stroke as 75's

Check HR & rotate 1 spot after each round

DISTANCE- skip the next set

In heats, finish up with (2 heats per group, start at opposite ends of the pool):

1 x 50 @ 1:00- 25 swim FAST, 25 drill

1 x 100 @ 1:50- 50 swim FAST, 50 drill

1 x 150 @ 2:40- 75 swim FAST, 75 drill

1 x 200- 100 kick FAST for time with boards, 100 drill

1 round free, 1 round primary, 1 round all kick

Warmdown a bit before you get out.

College Group/DISTANCE-

8 x 75 @ 1:10- 25 kick build, 50 swim FAST turn, go 2 free, 2 NO FREE

19 x 300 free as follows:

odds- cruise @ 3:30

evens- pull @ 4:00 br 3/5/3 by 100's, desc 1-5 to what you can

Check HR after #10, then...

6 x 50 drill/choice by 25's @ :10 rest

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS. Get excited to race this month & have a great day!

Friday Afternoon, December 4, 2020- written for SCY at the D (PM JrG)

Meet Warmup, then...

RACE DAY!!

Today we we'll go the following:

2 groups (stay on the 2:00 interval for 3 people at a time; 2nd heat can go :10 behind 1st group):

4 x 50 @ 2:00 from a dive RACE in primary stroke, NO FREE- get times, add for 200 total

After a quick warmdown (5:00) and everybody has done their 4 x 50...

1 x BROKEN 200 swim (same stroke as 50's)- go 75/50/75, all @ :15 rest (subtract :30 for time)

After another quick warmdown (5:00), repeat the set in choice stroke, can be free)

If there is time, go a 3rd round...ALL KICK w/boards

Warmdown with 6 x 50 @ :10 rest, drill/kick by 25's before you go 

Wear your mask all the way to the car, do an excellent job with your HW this weekend, and with your DRYLANDS. Get excited to race this month & have a great day!

Friday Morning, December 4, 2020- written for SCY at the D (SrG, AM JrG, SrS AM & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

4 x 75 freestyle RACE from a dive @ 3:00 (2nd group is 1:00 back)-  get times, add for 300 total

After a quick warmdown and everybody has done their 4 x 75...

1 x 300 swim for time with FINS- can you be faster than your 4 x 75 add-up time?

(DISTANCE- go this 300 without fins)

After another brief warmdown...

4 x 50 @ 2:00 from a dive RACE in primary stroke, NO FREE- get times, add for 200 total

After a quick warmdown and everybody has done their 4 x 50...

1 x BROKEN 200 swim (same stroke as 50's)- go 75/50/75, all @ :15 rest (subtract :30 for time)

(DISTANCE- skip the 4 x 50, instead go 6 x 300 @ 5:00, 1 easy 1 FAST for time: goal is to hold FASTER than your 1st 300 on the even 300's)

Warmdown with 8 x 50 @ :10 rest, drill/kick by 25's before you go 

College Group- no Race Day today; instead, go the following on the other side of the bulkhead:

1 x 600- 300/200/100

1:00 rest

18 x 50 in sets of 6 as follows:

1-6, drill/kick by 25's @ 1:00

7-12, swim/kick by 25's @ :55

13-18, all kick @ :50, focus on 4 small FAST UDK's off each wall

1:00 rest, check HR, then...

16 x 100 in sets of 4:

Go 25 swim build in primary stroke NO FREE, then 75 swim free br 3 @ 1:25, desc 1-4, except...

#3 is always swim free br3 @ 1:05 (@ 1:10, okay)

Check HR after #16, then 1:00 rest

Finish up with...

DISTANCE-

10 x 300, odds cruise @ 3:30, evens pull @ 4:00- desc these 1-5 to what you can

Sprinters- AMRAP (as many rounds as possible)-

3 total rounds of:

3 x 100 as follows-

     25 skulling @ :40

     75 @ 1:20-

     50 swim FAST for time- go to hand touch & get time, then get right into...

     25 drill

1 x 200- 150 pull free br 3/5/3 by 50's, then 50 kick FAST/easy by 25's

1:00 rest between sets.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to race later this month & have a great day!