Saturday Morning, February 29, 2020- OF/MF @ MtV (SCY)

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

With fins:
4 x 50 @ 1:00- dolph kick on side/breast pull with free kick drill- by 25's
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill/kick by 25's in primary stroke (NO FREE)
15 x 25 in sets of 5-
1- sit & spin backstroke drill @ :35
2-3, choice drill in primary stroke @ :35
4- swim build to FAST in primary stroke @ :35
5- UDK on stomach as far as you can, than kick free head out- @ :20@$%!
:30 rest after #5, no rest between 10 & 11
Check HR after #15, then 1 x 75: 25 kick on back w/arms pointed towards ceiling, 50 drill choice
1:00 rest, check HR again & take fins off

2 x 75 swim free br3 @ 1:10- desc
2 x 50 swim/kick by 25's in primary stroke @ :50
2 x 75 swim free/primary/free by 25's @ 1:10
3 x 50 swim/kick in primary stroke @ :45
2 x 75 swim primary/free/primary stroke by 25's @ 1:10
4 x 50 swim/kick choice @ :40 (@ :45 if necessary)
4 x 75 swim free br3 @ :55
Check HR, then 1:00 rest

Make sure you have your 200 Goal Pace in primary stroke...
3 sets of:
1 x 75 drill/swim dps/drill by 25's @ 1:20- primary stroke here
1 x 25 swim build to FAST finish @ :40
4 x 50 swim @ 1:00 at 200 GP
1 x 150 @ 2:30- swim free/kick on back/swim free by 50's- focus on 4 UDK's off each wall
4 x 50 swim at 200 GP @ :50- except #2 is @ :40
1 x 150 @ 3:00- 50 drill, 25 skulling
3 rounds of:
1 x 100 swim free (or back) @ 1:10 (or 1:15, or 1:20)
2 x 50 swim at 200 GP @ :10 rest
1 x 50 easy drill
1:00 rest between sets, check HR
Go 2 rounds primary stroke, 1 round choice

Finish up with...
With fins, 24 x 25 @ :40 in sets of 4- the usual!
Go 3rd & 6th round of 4 all KICK, NO FINS

Saturday Morning, February 29, 2020- Combined Jr. Gold @ DS

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

With fins:
4 x 50 @ 1:00- dolph kick on side/breast pull with free kick drill- by 25's
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill/kick by 25's in primary stroke (NO FREE)
15 x 25 in sets of 5-
1- sit & spin backstroke drill @ :35
2-3, choice drill in primary stroke @ :35
4- swim build to FAST in primary stroke @ :35
5- UDK on stomach as far as you can, than kick free head out- @ :20@$%!
:30 rest after #5, no rest between 10 & 11
Check HR after #15, then 1 x 75: 25 kick on back w/arms pointed towards ceiling, 50 drill choice
1:00 rest, check HR again & take fins off

12 x 100 in sets of 4-
1- 25 dolph kick FAST with boards, 50 kick on back (4 UDK's), 25 kick free FAST @ 1:40
2- 25 fly pull free kick drill, 50 kick FAST with boards (free/breast by 25's), 25 catchup free @ 1:40
3- 25 choice kick on back (4 UDK's), 75 kick FAST free with boards @ 1:40
4- swim IM (75 IM, 25 kick free on back), get time & descend 1-3
Check HR after each IM

Make sure you have your 200 Goal Pace in primary stroke...
3 sets of:
1 x 75 drill/swim dps/drill by 25's @ 1:20- primary stroke here
1 x 25 swim build to FAST finish @ :40
4 x 50 swim @ 1:00 at 200 GP
1 x 150 @ 2:30- swim free/kick on back/swim free by 50's- focus on 4 UDK's off each wall
4 x 50 swim at 200 GP @ :50- except #2 is @ :40
1 x 150 @ 3:00- 50 drill, 25 skulling
3 rounds of:
1 x 100 swim free (or back) @ 1:10 (or 1:15, or 1:20)
2 x 50 swim at 200 GP @ :10 rest
1 x 50 easy drill
1:00 rest between sets, check HR
Go 2 rounds primary stroke, 1 round choice

Finish up with...
With fins, 24 x 25 @ :40 in sets of 4- the usual!
Go 3rd & 6th round of 4 all KICK, NO FINS

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today! Regular schedule for tomorrow at CM (4-6p). Have a great day!

Friday Afternoon, February 28, 2020- OF/MF, written for SCY

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

With boards where noted:
3 rounds of-
3 x 75 @ 1:20- 25 "fish drill" (big, exaggerated dolphin kick underwater, go side to side in the lane), then 50 choice drill
1 x 125- 75 swim/drill/swim (same stroke as 75's drill above), 50 kick on back- fast turns on the 75, descend the 50 kick through the set
6 x 25 kick with boards, odds are 15 FAST/10 easy @ :35, evens are all FAST @ :20
1 x 150 choice swim, pick one stroke & stick with it; desc 1-3 through the 3 rounds
:30 rest between sets, check HR

 We do an awful lot of IM training as a team, and 100's like this are something typical of what we'd do (try to swim the backstroke with a good tempo, try to swim the breaststroke with a full, strong kick)...
3 sets of-
6 x 100 @ 1:35* (1:35 gets :05 faster by round)- 25 kick fly w/boards, 50 swim back/breast, 25 kick free w/boards; *on #'s 3&5, go swim free br3 @ 1:15 (last round 3&5 are @ 1:10)
6 x 50 swim as follows-
odds, swim at 200 Goal Pace @ :50
evens- drill, except #4 is swim at 200 GP @ :40
2 x 225 IM @ 3:15 as follows-
75 of each stroke (fly back/breast), but last 75 is kick with boards; the 75 kick moves from round to round, like this:
1st round- 75 swim fly/75 swim back, 75 kick breast with boards; desc the 225's 1-2
2nd round- 75 swim fly, 75 kick free with boards, 75 swim breast; desc the 225's 1-2
3rd round, 75 fly kick with boards, 75 swim back, 75 swim breast; desc the 225's 1-2
Take a minute rest between rounds & check your HR

If you have time, finish up with some 50's (try to go 18, or 24, or 12 if that's all you can do):
2- swim free br3/5 @ :45
1- swim free br3 @ :35
2- swim/kick by 25's choice @ :50
1- kick FAST choice @ :40
:30 rest after sets of 12, check HR

Warmdown a bit before you get out. Do an excellent job with your HW this weekend & think about what you want to get out of your March meet. Have a great day!

Friday Morning, February 28, 2020- AM Jr. Gold & Sr. Gold @ DS

Meet Warmup, then...

RACE DAY!!

Today we went...

Stroke Group-
4 x 125 race from a dive- get average time
1 x 75 race from a dive- get time & add to 125 average
Warmdown 10 minutes
BROKEN 200- 4 x 50 @ :10 rest, can you be better than your 125/75 above?
Warmdown another 10 minutes, then finish up with...
6 x 50 race from a dive @ 2:00

DISTANCE GROUP-
4 x 125 race from a dive- get avg time
1 x 75 race from a dive- get time & add to 125 avg
Warmdown 10 minutes
BROKEN 200- 75/50/75 @ :15 rest, can you be better than you were on the 125/75?
Warmdown another 10 minutes, then finish up with...
1 x 400 race from a dive

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our weekend workouts (regular schedule this weekend). Have a great day!

Thursday, February 27, 2020- OF, written for SCY (MF can do Sat 2/22)

1 x 600- 200 swim free, 200 reverse IM drill, 200 kick choice on back, easy/FAST by 25's
1:00 rest

4 x 125 @ :10 rest- 75 drill/swim/drill breaststroke, then 50 fist free drill be3
6 x 100 @ 1:40- 50 swim/drill by 25's (build to FAST turn), then 50 kick on back, focus on 4 small FAST UDK's off each wall
12 x 25 in sets of 3-
1- drill @ :35
2- swim at 200 setup, same stroke as 1st 25, also @ :35
3- all kick FAST @ :20
1:00 rest after #12, check HR

24 x 100 kick @ 1:45 as follows:
1- 25 fast with boards, 75 on back (focus on 4 UDK's)
2- 25 kick on back moderate, middle 50 FAST with boards, last 25 moderate on back
3- 25 kick on back build to STRONG, 75 kick FAST with boards
4- kick on back moderate, focus on 1/2 way UDK off each wall
:30 rest after #8 & 16 to check HR

All @ :10 rest
3 x 350 pull free with shnorkel & buoy, desc 1-3 (use paddles if you'd like but only on 1&3 or on 2
3 x 250 swim IM- go 200 swim IM & 50 kick at end, on back
3 x 150 breaststroke with fins & paddles (if you're bale to use paddles), descend these 1-3, do flip turns
Check HR after the 150's. If you have time, do one set of the above (or two, or three if you'd like) with different equipment (example, breaststroke 150's without fins; freestyle 350's swim w/NO equipment, etc...)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & stay focused on your March meets. Have a great day!

Thursday Afternoon, February 27, 2020- Sr. Gold @ DS

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

4 x 125 @ :10 rest- 75 drill/kick/drill choice, NO FREE, then 50 fist free drill br3
6 x 75 @ 1:10- 25 swim build to FAST TURN/BO (odd 75's this is swim, even 75's this is NO FREE), then 50 drill/swim by 25's in 4th best stroke, or breaststroke
1:00 rest, check HR

With 'Chutes & boards, where noted:
3 sets of:
1 x 100 kick on back, focus on UDK's & get time
2 minutes kicking, :10 FAST, :10 easy
1 x 100 kick on back, faster than 1st 100
2 minutes kicking, :20 on w/'Chutes & boards, :10 off
1 x 100 kick on back, fastest of the day
1 round is free kick, 1 round is primary stroke kick, 1 round is 4th best stroke kick

4 x 25 from a dive, working on FAST BO to 15y

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

Thursday Afternoon, February 27, 2020- PM Jr. Gold @ DS

Meet Warmup, then...

RACE DAY!!
Today we went...

4 sets of:
1 x 75 from a dive- get time
1 x 150 from a dive (same stroke as 75), goal is within :05 of 2x your 75 time
Change strokes after 2 rounds if you'd like

If there is time, finish up with...
4 x 50 from a dive @ 2:00- your choice of stroke

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

Thursday Morning, February 27, 2020- AM Jr. Gold & Sr. Gold @ DS

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

With fins, 2 sets of, all @ :10 rest (2nd set NO FINS)
1 x 250- odd 50's ra2 la2 free drill, even 50's kick on back arms toward ceiling
1 x 150 choice drill in primary stroke (NO FREE), middle 50 dolph kick on side
3 x 50 swim/kick by 25's descend (2nd set, NO FREE)
:30 rest between sets, check HR & take off fins
1:00 rest after 2nd set, check HR again, then everybody together...

12 x 75 in sets of 3:
1-2, swim/kick/swim by 25's desc 1-3 @ 1:10
#3- all kick FAST @ 1:10 (2nd set of 6 can be with boards)
Check HR again

DISTANCE- workout from Saturday, 2/22

Jr. Gold-
4 sets of:
3 x 100 swim free @ 1:15, desc
4 x 50 swim at free pace @ :50 (#2 is always @ :40)
1 x 350  swim free, get time & desc 1-4
3 x 50 swim free pace @ :10 rest
Check HR after each round

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

SENIOR's-
8 rounds of (1st four NO FINS; last 4 rounds can be with fins):
6 x 25 @ :35- odds are 15/10, evens are all FAST (#4 @ :20)
2 x 50 swim FAST @ 1:00- #1 is FAD, #2 is always LUNGBUSTER/swim by 25's
1:00 rest between sets, check HR

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

Wednesday Afternoon, February 26, 2020- OF/MF, written for SCY

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on 4 UDK's off each wall
1:00 rest

With fins, focus on good body position & small FAST UDK's:
6 x 25 @ :35, breast pull with free kick
2 x 50 kick FAST on back @ :45
6 x 25 @ :35, 2 dolph kick 1 pull breast drill
2 x 50 kick FAST on back @ :40
6 x 25 choice drill @ :35- can be fly/back or free
2 x 50 kick FAST on back @ :35
Check HR & take fins off, then 1:00 rest

2 sets of (intervals for freestyle in 2nd set are :10 faster than 1st set, for IM's, :05 faster)
3 x 125 swim free br3 @ 1:45- good UDK's, full hip rotation
3 x 75 swim IM (NO FREE, just fly/back/breast by 25's) @ 1:15, desc 1-3
 Check HR after#3, then...
3 x 175 swim free @ 2:10, desc 1-3 to what you can
3 x 125 swim IM (100 IM, last 25 kick) @ 1:50, desc 1-3
Check HR; after 2nd set, get right into...

6 x 350 as follows:
odds- pull free or swim backstroke @ 4:30
evens- swim IM (75 of each stroke, then a 50 kick free with boards), get time & desc 1-3 to something JUICY!
:30 rest after each 350 IM

Finish up with...
25's kick with boards as follows:
6 of each stroke, odds are build to FAST @ :35, evens are all FAST @ :20 (middle 2 x 25 of each set of 6 can be on back, focus on 4 small, FAST UDK's off the wall)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & think about what you want the workouts for the rest of this week to be. Have a great day!

Wednesday Morning, February 26, 2020- PM Jr. Gold, Jr. Silver & Sr. Silver

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

With fins:
4 sets of-
3 x 25 breast drill @ :35- different by round
1 x 50 kick easy/FAST by 25's @ :50
Take fins off...
6 x 75 @ 1:20- 50 2 kicks 1 pull breast drill, 25 breast kick on back build to FAST
1:00 rest, check HR

3 sets of:
8 x 25- 2 breaststroke swim, 2 kick with boards (choice kick)
odd 25's are 15 FAST/10 easy @ :40; even 25's are all FAST- #2 @ :40, #4 @ :20
BROKEN 100 kick- 2 x 50 kick FAST @ :10 rest with boards, all @ 2:30
Check HR after each 100 kick

Until 7a, finish up with...
sets of 3 x 100 as follows:
1- swim free br3 @ 1:40- except at the 50 turn, go an "out&back," all UDK
2- swim IM @ 1:40- get time & desc through the set
3- all kick FAST for time, different by round, also @ 1:50
:30 rest after every 9 x 100, check HR (should get at least 24 x 100)

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

Tuesday Afternoon, February 25, 2020- Sr. Gold @ DS

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

6 x 75 @ 1:20- drill/kick/drill by 25's, build the kick to FAST (3 free, 3 NO FREE)
9 x 50 in sets of 3 as follows:
1-2, swim/kick desc 1-2 @ :55
#3- all kick on back @ :45, focus on 4 small FAST UDK's off each wall
Check HR, then 1:00 rest

With fins, 12 x 75 swim desc 1-3's to FAST (swim 1-2; #3 is 50 swim, 25 kick, faster than #2)
Go 3 free, 3 NO FREE

Finish up with...
25's from a dive (1- 15/10; 2- build; 3- all swim FAST)

Warmdown a bit before you go change for drylands. Do an excellent job with your HW tonight & enjoy your morning off tomorrow. Have a great day!

Tuesday Afternoon, February 25, 2020- PM Jr. Gold @ DS

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

With fins,
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 dolph kick on side
12 x 25 in 3's
1-2, breast pull free kick (wide press, head down at end) @ :35
#3- FAST UDK on stomach @ :20
Take fins off, check HR & get right into...
3 x 150 @ :10 rest-
50 2k1p breast drill, 25 choice kick on back build to FAST (#3 is 50 swim breast, 25 kick- desc the 75's 1-2)
1:00 rest, check HR

3 sets of:
3 x 50 swim breast/free @ :50 desc 1-3 (#3 is swim/kick)
2 x 75 swim 50 back/25 breast (#1) and then 25 back/50 breast (#2) @ 1:10- "IM style"
No rest between sets, check HR after 3rd set

Jr. Gold-
LONG SWIM
3 times through-
200 primary stroke 50 swim/25 drill/50sw/25dr/50sw- desc the 50's swim to something JUICY
350 swim free (or back) desc from round to round
Check HR after 3rd time through

Finish up with...
5 x 50 in primary stroke at 200 GP @ 1:00 (every 3rd round @ :10 rest); #2 is always @ :40 (#5 is drill)
1 x 150 25 drill/50 swim with RACE PACE TURNS/BO's
1:00 rets between sets

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

Tuesday Morning, February 25, 2020- AM Jr. Gold & Sr. Gold @ DS

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

With fins,
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 dolph kick on side
12 x 25 in 3's
1-2, breast pull free kick (wide press, head down at end) @ :35
#3- FAST UDK on stomach @ :20
Take fins off, check HR & get right into...
3 x 150 @ :10 rest-
50 2k1p breast drill, 25 choice kick on back build to FAST (#3 is 50 swim breast, 25 kick- desc the 75's 1-2)
1:00 rest, check HR

3 sets of:
3 x 50 swim breast/free @ :50 desc 1-3 (#3 is swim/kick)
2 x 75 swim 50 back/25 breast (#1) and then 25 back/50 breast (#2) @ 1:10- "IM style"
No rest between sets, check HR after 3rd set

Jr. Gold-
LONG SWIM
3 times through-
200 primary stroke 50 swim/25 drill/50sw/25dr/50sw- desc the 50's swim to something JUICY
350 swim free (or back) desc from round to round
Check HR after 3rd time through

Finish up with...
5 x 50 in primary stroke at 200 GP @ 1:00 (every 3rd round @ :10 rest); #2 is always @ :40 (#5 is drill)
1 x 150 25 drill/50 swim with RACE PACE TURNS/BO's
1:00 rets between sets

DISTANCE-
6 sets of:
3 x 100 swim @ 1:10 desc to what you can (4th & 6th sets @ 1:05)
3 x 50 swim @ :10 rest at 200 GP (even rounds go 2 x 75 @ :10 rest)
1 x 350 choice pull or swim, get time & desc 1-3 (even rounds are 375, how close can you get to your 350 time)

Seniors-
2 x 75 swim desc @ 1:20- get a good feel for your stroke, get tempo going
4 x 50 swim at 1st 50 goal split of 100 Goal Time @ 1:00
150 drill/skulling by 25's
1:00 rest between sets, check HR

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

Monday Afternoon, February 24, 2020- PM Jr. Gold @ DS

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

4 x 50 @ 1:00- odds drill/kick by 25's (4 FAST UDK's); evens kick/drill by 25's (still 4 FAST UDK's)
6 x 75 @ 1:30- 25 easy choice skulling, 50 drill in primary stroke (on 3/6, go swim w/FAST TURN/BO)
3 x 200 @ :10 rest- 50 kick on back/25 choice/50 kick with boards/25 choice/50 kick on back- FAST TURNS/BO's on 50's kick on back; go easy/FAST for 50 kick with boards
1:00 rest, check HR

5 sets of:
7 x 25 kick- odds are 15/10 @ :40, evens are all FAST @ :20 (#5&6 on back)
1 x 75 kick FAST for time with boards @ 1:30
3 x "out & backs" all UDK (forward ss at 15y)- 1 @ :45, 1 @ :35, 1 @ :25
1 x 150 swim desc 1-2 free, 3-5 choice NO FREE to something JUICY!
:30 rest
1 x 150 BROKEN 150 kick with boards (different by round, start with 3 x 50 @ :10 rest)
Check HR after each round

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

Monday Morning, February 24, 2020- AM Jr. Gold & Sr. Gold @ DS

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

6 x 50 @ 1:00- odds drill/kick by 25's (4 FAST UDK's); evens kick/drill by 25's (still 4 FAST UDK's)
6 x 75 @ 1:30- 25 easy choice skulling, 50 drill in primary stroke (on 3/6, go swim w/FAST TURN/BO)
3 x 200 @ :10 rest- 50 kick on back/25 choice/50 kick with boards/25 choice/50 kick on back- FAST TURNS/BO's on 50's kick on back; go easy/FAST for 50 kick with boards
1:00 rest, check HR

5 sets of:
7 x 25 kick- odds are 15/10 @ :35, evens are all FAST @ :20 (#5&6 on back)
1 x 75 kick FAST for time with boards @ 1:30
3 x "out & backs" all UDK (forward ss at 15y)- 1 @ :40, 1 @ :30, 1 @ :20
1 x 150 swim desc 1-2 free, 3-5 choice NO FREE to something JUICY!
:30 rest
1 x 150 BROKEN 150 kick with boards (different by round, start with 3 x 50 @ :10 rest)
Check HR after each round

With shnorkels & choice equipment (only one round of 3 can be pull)...
3 x 350 free desc 1-3 @ 5:30
3 x 250 free desc 1-3 @ 4:00
3 x 150 kick with boards desc 1-3 @ 3:00

With fins, finish up with:
24 x 25 @ :40- the usual in sets of 4 (free in odd rounds of 4, NO FREE in even rounds of 4)

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

Sunday Morning, February 23, 2020- LCM @ St. James

1 x 600- 300 swim freestyle, 300 reverse IM- go 50 drill, 25 kick, 25 choice
1:00 rest

With fins, 4 sets of:
2 x 50 drill @ 1:00
1 x 75 drill/swim (fast turn)/kick by 25's @ 1:20
1 x 25 swim build to FAST finish @ :30
Go 1 set free, 2 sets in primary stroke, 1 set choice
Check HR after 4th set, take off fins & get right into...

3 rounds of:
6 x 50 swim @ :50- odds free*, evens NO FREE (free interval gets :05 faster by round)
2 x 100 swim/kick by 50 desc 1-2 (these can be free in 1st round only, others NO FREE)
1 x 300 pull free (or swim backstroke) desc 1-3 to what you can
:30 rest between sets, check HR

5 sets of:
2 x 150 swim free @ 2:00- smooth & strong here, good DPS (@ 2:10 if needed)
4 x 50 swim at 1st 50 split @ :45 (free), or :50 (stroke)
2 x 50 swim at GP @ 1:00 (@ :10 rest in even rounds)/2 x 100 swim at GP @ 1:30 (dist), check HR
100 drill/choice by 50's, check HR again
:30 rest between sets.

If there is time, with fins:
50's swim @ 1:00-
20 FAST/30 drill
30 FAST/20 drill
All FAST
all drill
Change strokes after each round of 4

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

Saturday, February 22, 2020- Jr. Gold, done "on your own, when you can"

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on 4 UDK's)
1:00 rest

8 x 75 @ 1:15-
odds- 50 fist free br3, 25 br kick on back
evens- 25 choice free drill, 50 drill in primary stroke
16 x 25 in sets of 4-
1&2 @ :35, kick on back, 4 FAST UDK's, then kick FAST to 20y, then easy kick
#3- drill choice @ :35
#4- swim at 200 setup @ :20, same stroke as 25 drill on #3
Check HR after #16, then...
1 x 450- 100 swim/50 kick, all same stroke, desc 150's 1-3 to what you can (kick can be on back or with boards, but same stroke as the 100 swim)
1:00 rest, check HR

12 x 100 as follows:
odds- swim IM @ 1:30 (@ 1:40 if needed, but hustle to make 1:30)
evens- all kick @ 1:40, desc 1-6 to something JUICY (if struggling with 1:40, go last 25 swim free)
Check HR, then...

6* rounds of:
2 x 150 swim free br3 (or back) desc 1-2 @ 2:10 (@ 2:15 if needed, @ 2:00 if possible); in even rounds, go 100 swim IM, 50 kick on back @ 2:10 (again, @ 2:15 if needed, @ 2:00 if possible)
6 x 25 kick with boards-
odds FAST @ :20
evens 15y FAST/10y easy @ :40
2 x 50 drill @ 1:00- not sloppy here, just "get your mind right" for the next round
*3rd & 5th rounds, 25's kick can be on back- but focus on 4 FAST UDK's off each wall
Check HR after 3rd & 5th rounds

Warmdown a bit before you get out. Do an excellent job with your HW this weekend (and with drylands today!), get excited for our March meets. Regular schedule resumes on Monday, February 24. Have a great day!

Saturday, February 22, 2020- SP (SCY)

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

8 x 75-
odds- 50 fist free br3, 25 breast kick on back @ 1:15
evens- 25 choice free drill, 50 drill NO FREE @ 1:05
3 sets of:
1 x 125 @ 2:00- 50 swim free, 75 drill/kick/drill NO FREE (build kick to FAST)
1 x 75 @ 1:00*- 50 swim (FAST TURN/BO), 25 kick (*gets :05 faster by round), this is the same stroke as the 75 NO FREE on the 125 above
Check HR after 3rd set, then...
1 x 900- 200 pull w/choice equip/100 kick choice, desc the 300's 1-3 to what you can
1:00 rest, check HR

Take :10-:15 rest after each 450, but no rest after the 100's (or 50's)...
1 x 450 swim IM, desc 150's 1-3 to what you can (each 150 is fly/back/breast by 50's)
4 x 100 swim free @ 1:15, desc to pace

1 x 450 swim 100 back/50 breast, desc 150's to what you can- focus on UDK's & body position on breaststroke
4 x 100 swim free @ 1:10- smooth & strong on the way, strong 2nd 50

1 x 450 swim 25 fly, 100 choice, 25 kick on back, desc 150's to what you can
4 x 100 swim free @ 1:05- good rotation & long stroke, focus on fast turns

1 x 450- 50 swim breaststroke, 100 kick IM (middle 150, NO BOARDS), desc 150's 1-3 to what you can
9 x 50 swim, 2 @ :40 (2nd 50 is choice, but NO FREE), 1 swim free @ :30

1 x 450 IM- 75 swim IM (NO FREE), 75 kick (25 on back, 50 with boards), desc 150's 1-3 to what you can
8 x 75-
odds- 25 swim free, 50 choice NO FREE @ :55 (can go @ 1:00 if needed)
evens- swim free @ :45
Check HR immediately & one minute later (OML)

Warmdown as you'd like, either speedplay 50's or some easy pulling/skulling

Thanks again for covering those groups yesterday. Enjoy some down time today & get excited for LCM at St. James tomorrow. Have a great day!

Friday Morning, February 21, 2020- AM Jr. Gold & Sr. Gold

Meet Warmup, then...

RACE DAY!!

Today we went the following:

3 x BROKEN 175 in two groups: 100 swim, :15 rest, 75 kick with boards (goal is to be faster than your 200 Goal Time)

Warmdown 2 x 150 @ :15 rest, 50 drill, 25 kick
1:00 rest

2 x BROKEN 200's (in two groups)- either 75/50/75 @ :15 rest, or 4 x 50 @ :10 rest (the 2nd 200 is whatever you did NOT do on the 1st 200, so you'll do one of each.

Warmdown 8 x 50 @ :10 rest, drill/choice by 25's
1:00 rest

1 x 200 straight RACE for time, from a dive
Check HR, Warmdown 2 x 75 & 2 x 50 all @ :10 rest for twenty minutes.

Do an excellent job in school today, good luck to anybody racing this weekend. Be sure to check the website for the schedule changes this weekend (regular schedule resumes Monday Morning). I'll post a workout tomorrow morning for anybody who's able to go swim on their own. Do a good job in school today & have a great weekend!