Tuesday Morning, June 30, 2020- DISTANCE GROUP, written for SCY @ DS

1 x 400- swim free/rev IM drill/swim choice NO FREE, kick on back- by 100's
1:00 rest

3 rounds of (rotate one spot after each round if swimming three per lane):
3 x 75 @ 1:15- 25 kick on back build to FAST turn, 50 choice drill
1 x 125 @ 2:00- odd 25's swim (desc 1-3), even 25's are kick on back, focus on 4 FAST UDK's off each wall
Check HR after #9

3 sets of (rotate one spot after each round if swimming three per lane):
3 x 350 @ 5:00 (5:30- okay) as follows-
#1- 300 swim (desc 2 x 150's 1-2), last 50 kick FAST w/boards
#2- 150 swim/50 kick FAST with boards/150 swim FASTER
#3- 50 kick FAST with boards, 300 swim (desc 2 x 150's 1-2 to something juicy)
1 x 150 kick FAST for time with boards, except middle 50 is kick on back
1:00 rest between rounds, check HR & rotate one spot if swimming three per lane.

If there is time, finish up with...

50's kick odds (on back) & evens (with boards) as follows:
4 @ :55 FAST
4 @ :50 FAST again
4 @ :45 still FAST
:30 rest, check HR
4 @ :40 make interval- if missing @ :40, go swim/kick on back
1st round choice, 2nd round NO FREE; rotate one spot after the 1st round if swimming 3 per lane

Warmdown a bit before you get out. Be sure to wear your sunscreen today & drink plenty of water. Have a great day!

Tuesday Morning, June 30, 2020- written for SCM @ CCoF (JrG)

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

16 x 25 @ :45 in sets of 4:
1&2- drill (same drill)
#3- kick FAST UDK on stomach @ :30
#4- kick FAST @ back (4 UDK's!) @ :45
Check HR after # 16, then rotate one spot

15 x 50 in sets of 5:
1-3, swim/drill by 25's @ 1:05
4-5, swim/kick by 25's (same stroke as 1-3) @ :55, desc 1-2 to what you can
Rotate one spot after #10, check HR after #15, then 1:00 rest

18 x 75 in sets of 3 as follows (rotate one spot after every 6 x 75):
1- swim IM (fly/back/breast OR back/breast/free, by 25's- your choice) @ 1:20
2- kick/swim/kick by 25's in primary stroke NO FREE @ 1:20
3- all kick FAST on back, focus on 4 FAST UDK's off each wall, @ 1:30
Check HR after #18

Finish up with...
"Over/Under" 25's @ :50- all FAST (either UDK on stomach going towards the tennis dome, or swimming FAST on the surface towards the golf course.

Make sure to take everything with you when you go, stay 10 feet apart & wear your mask ALL THE WAY TO THE CAR. Be sure to wear your sunscreen today, and offer to help around the house. Thanks for being here this morning, have a great day!

Monday Morning, June 29, 2020- written for SCM @ CCoF (SrG)

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

16 x 25 @ :45 in sets of 4:
1&2- drill (same drill)
#3- kick FAST UDK on stomach @ :30
#4- kick FAST @ back (4 UDK's!) @ :45
Check HR after # 16, then rotate one spot

15 x 50 in sets of 5:
1-3, swim/drill by 25's @ 1:00
4-5, swim/kick by 25's (same stroke as 1-3) @ :50, desc 1-2 to what you can
Rotate one spot after #10, check HR after #15, then 1:00 rest

Until 6p-
2 x 100 all kick @ 1:50- 25 with boards dolphin kick, 50 on back (4 UDK's!), 25 with boards choice
4 x 25 kick all with boards (even rounds on back), odds FAST @ :40, evens 15/10 @ :30
1 x 100 all swim @ 1:40, 25 at 200 set up, 50 with FAST TURN/BO, last 25 drill
Rotate one spot after even rounds

Warmdown a bit before you get out, be sure to wear your sunscreen today and wear your mask all the way to the car. Let me know if you have any questions about the new schedule. Have a great day!

Sunday Morning, June 28, 2020- written for SCM @ CCoF (SrG)

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

SEE the UDK's, BE THE UDK's!

9 x 100 @ 2:00
odds- 25 choice fly drill, 50 kick on back (4 FAST UDK's), last 25 is all FAST UDK on stomach
evens- 25 swim build to FAST turn in primary stroke, 75 kick on back desc 1-4 to what you can
Rotate after every 3 hundreds, check HR after #9

6 sets of:
3 x 75 @ 1:30- 25 kick/50 swim/drill, 50 kick/25 drill, all kick by 75's; kick is all FAST
1 x 150 swim, desc 1-3 (choice in 1-3, IM in 4-6)
Check HR & rotate after every round.

Until it's time to get out, finish up with...
5 x 50 @ :50 (1-2 swim/kick primary; #3 swim free @ :35; 4-5 swim IM order by 25's)
6 x 25- "over/unders" by 25's, all FAST @ :45
Rotate after every 2 rounds.

Warmdown a bit before you get out. Be sure to wear your sunscreen today & wear your mask ALL THE WAY TO THE CAR! Have a great day!

Saturday Morning, June 27, 2020- written for SCM @ CCoF

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

9 x 100 in sets of 3, rotate one spot after each round of 3; last 25 is ALWAYS UDK
1-3 @ 2:00- 25 skulling, 50 drill
4-6 @ 1:50- 25 drill, 50 kick
7-9 @ 1:40 (1:45, okay)- 25 kick, 50 swim
Check HR, then 1:00 rest

6 x 75 @ 1:30- 25 skulling, 25 breast pull free kick, 25 choice drill
1 x 300- 75 swim choice, 25 kick, desc 100's 1-3, get time
Check HR, rotate one spot

6 x 75 @ 1:20- 25 UDK, 25 drill, 25 swim- middle 2 x 75 are NO FREE
1 x 300- as above, FASTER
Check HR, rotate one spot

6 x 75 @ 1:10- swim/kick/swim by 25's, middle 2 x 75 are IM (mix it up)
1 x 300- as above, FASTEST of the 3
Check HR, rotate one spot

15 x 50 in sets of 5-
1-2, swim/kick by 25's in primary stroke, desc 1-2 @ :55 (2nd round @ :50, 3rd @ :45)
#3- swim free br3 @ :35 (@ :40, okay)
4-5, swim IM by 25's, NO FREE @ :50- swim like you race (tempo, kick)
Check HR, rotate one spot

Until we have to get out, rotate after every other round...
6 x 25 kick @ :40/:30- one easy, one FAST- middle 2 x 25 are NO FREE
1 x 100 swim freestyle br3 @ 1:10 (@ 1:20, okay)

Warmdown a bit before you get out. Wear your sunscreen today and do an excellent job with your drylands today. REMEMBER, tomorrow morning is a bit later. Have a great day!

Friday Morning, June 26, 2020- DISTANCE GROUP @ the D

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

8 x 50 as follows:
1-3, skull/drill @ 1:00
4-5, drill/swim @ 1:00
6-8, swim/kick choice @ 1:00, desc 1-3 to what you can
Check HR & rotate one spot

3 sets of (may only gets two rounds in, be sure to desc the 350's):
(it's all one set, spaced out so you can read it a little more easily)

1 x 150 @ 2:40- swim/drill by 25's, middle 50 is all kick, 4 FAST UDK's
2 x 75 @ 1:10 (1:00 in 2nd/3rd sets)- swim 25 fly, 50 back (4 FAST UDK's) Ainsley, @ 1:15 1st set
1 x 150 swim free br3 @ 1:50 (Ainsley @ 2:00 in 1st set)
1 x 350 swim/kick IM- go odd 50's swim IM order by 50's, even 50's all kick (4 FAST UDK's); get time & desc 1-3

1 x 150 @ 2:40- by 50's, go drill/swim DPS, 2nd 50 is drill/kick, 3rd 50 is swim at 200 set up
2 x 75 @ 1:15 (@ 1:05 2nd/3rd sets)- swim 50 back, 25 breaststroke (Ainsley @ 1:20 1st set if nec)
1 x 150 IM @ 2:15- by 50's swim fly/back, middle 50 is all kick FAST UDK's, last 50 swim back/breast (Aisley go @ 2:30 if nec)
1 x 350 swim free br 3- get time & desc 1-3
1:00 rest between rounds, get HR then rotate one spot.

Warmdown a bit before you get out & be sure to wear your sunscreen today. Do an excellent job with your drylands and get excited to kick tomorrow. Have a great day!

Friday Morning, June 26,2020- written for SCM @ CCoF

1 x 300- swim free/rev IM drill/kick on back, by 100's
1:00 rest

3 x 50 @ 1:00- drill/swim by 25's, choice stroke; focus on 4 UDK's off each wall
3 x 50 @ 1:00- kick/drill by 25's- same good UDK's, build into FAST backstroke turn; choice drill
2 x 75 @ 1:30- drill/swim/drill by 25's- choice stroke, but all one stroke; 4 UDK's
2 x 125 @ 2:15- odd 25's are swim, even 25's are kick; get time & desc 1-2, 4 FAST UDK's throughout
1:00 rest, check HR & rotate one spot

5 x 150 @ 2:30 (@ 2:45 if necessary) as follows:
75 swim free (50 at 200 setup, last 25 build kick to STRONG)
50 kick FAST- 4 FAST UDK'S'
25 swim in primary stroke, FAST with a great stroke
Check HR after #5, then check HR & rotate one spot

Until 5:05a or 6:00a, finish up with...
25's "over/unders" @ :50- 1-3 are swim, 4-6 are kick, then rotate one spot & change strokes
"Overs" are starting from the end by the entrance gate & overlooking the golf course, these are swim FAST
"Unders" are starting from the tennis bubble end, these are underwater dolphin kick (UDK's), FAST
1-6 are freestyle, then rotate one spot, #'s 7-12 are NO FREE on the swim (UDK's, always on the "unders.").

Make sure you wear your sunscreen today, and keep your mask on ALL THE WAY TO THE CAR! Be sure to leave ten seconds apart & thank your parents for getting you to the pool this morning. Have a great day!

Thursday Morning, June 25, 2020- written for SCM @ CCoF

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

4 x 50 skulling/drill by 25's @ 1:10
4 x 50 drill/kick by 25's @ 1:00
4 x 50 swim/kick by 25's @ :50
Check HR, rotate one spot...

12 x 25's, "over/unders," @ :40
Rotate one spot after each 4 x 25
Check HR

3 rounds of:
2x {1 x 100 @ 1:50- 25 FAST UDK, 50 kick (4 FAST UDK's), 25 drill
     {1 x 150 swim STRONG negative split @ 2:15
     {2 x 75 @ 1:20, #1 is all kick FAST, #2 is 25 swim RACE PACE TURN, 50 kick
After 1st round, 6 x 50 swim @ :45 (evens are free/NO FREE)
After 2nd round, 3 x 100 swim @ 1:20, last 25 is kick on back (@ 1:30, okay)
After 3rd round, 1 x 300 swim free or back for time
1:00 rest after each round, check HR

Warmdown a bit before you get out. Wear your sunscreen today and offer to help around the house. Have a great day!

Wednesday Morning, June 24, 2020- DISTANCE GROUP, written for SCY (if going SCM, go @ :10 rest)

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

8 x 25 UDK @ :45- focus on 4 small fast UDK's off each wall, get a breath & get back to UDK's
3 sets of:
1 x 75 @ 1:20- 25 kick build, 25 drill, 25 kick FAST- focus on 4 UDK's off every wall
1 x 100- 25 kick FAST, 75 drill/skulling/drill by 25's, all @ 1:45
No extra rest between rounds; after 3rd round, finish up with...
1 x 125- odd 25's are kick FAST, even 25's are choice drilling
3 x 50 kick @ :10 rest, desc 1-3 to what you can
Check HR, then 1:00 rest.

3 sets of:
6 x 25 kick, odds are 15/10 @ :35, evens are all FAST @ :25
2 x 75 @ 1:15- 25 swim build to FAST turn, 50 kick on back, focus on 4 UDK's & desc 1-2
3 x 100 @ 1:30- 25 swim build to FAST turn NO FREE, 50 swim free (@ 200 setup), last 25 kick on back- go as far as you can off the wall with your SMALL FAST UDK's
1 x 450* swim free br3- desc the 150's 1-3 to what you can
*in 2nd round, it's a 600 swim, desc 200's 1-3
*in 3rd round, it's a 750 swim, desc thr 250's 1-3 to something juicy

Finish up with as many rounds as possible of...
3 x 50 kick @ :50- focus on FAST TURNS & 4 SMALL FAST UDK's, desc 1-3
1 x 75 swim free br3 @ :50
:30 rest after every 3rd round, check HR. Be sure to mix up the kick on the 50's

Warmdown before you get out. Offer to help around the house today & be sure to wear your sunscreen if you have to be outside. Have a great day!

Wednesday Morning, June 24, 2020- written for SCM

1 x 300- swim free/reverse IM drill/kick on back, by 100's
1:00 rest

9 x 50 in sets of 3-
1-3, drill/kick by 25's @ 1:00, focus on feeling the water & 4 UDK's
4-6, drill/swim by 25's @ 1:00, same good feel for the water
7-9, swim/kick by 25's @ :50- build 1st 25 into a FAST turn, then strong kick (4 UDK's!)

3 sets of:
5 x 25 breast pull with free kick drill @ :40, except #3&5 are all kick FAST @ :30
1 x 150 swim back/breast by 25's, desc 50's 1-3 (3rd set go by 75's)- good tempo on backstroke, big kick on breaststroke
:30 rest between sets, check HR

If there is time, finish up with...
50's swim/kick by 25's with FAST TURNS & BO's, all @ :50, except every 3rd 50 is all kick, @ :50

Warmdown a bit before you get out. Do some reading today, offer to help around the house & be sure to wear your sunscreen if you have to be outside today. Same schedule for Friday here at CCoF. Have a great day!

Tuesday Morning, June 23, 2020- written for SCM @ CCoF

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

9 x 75 in sets of 3, all @ 1:30-
1-3, drill/kick/drill
4-6, kick/drill/kick
7-9, all kick focus on 4 FAST UDK's off each wall
Rotate one spot after each set of 3
1:00 rest, check HR

15 x 100 in sets of 5 as follows:
1- all kick @ 1:50
2- swim IM, last 25 kick on back, @ 1:40; get time & desc 1-3
3- swim/kick by 50's NO FREE @ 1:40
4- 25 FAST UDK (can be on stomach), then 75 swim free BIG negative split, @ 1:30
5- 25 kick swim build to RACE PACE TURN (NO FREE), 75 kick FAST
Check HR after each round, then rotate one spot

Until 5:50a, finish up with...
"How low can you go" 50's...
1- all kick @ :55
2- swim/kick by 25's @ :50
3- all swim @ :45
2nd round is @ :50/:45/:40
3rd round is @ :45/:40/:35
4th round is @ :50/:50/:30
5th round is @ :50/:50/:25...if anybody can go :25 from a push (on the watch), I'll get you breakfast at IHOP when the pandemic is over
Rotate one spot after 2nd & 4th rounds.

Warmdown a bit before you get out, but stay 6ft apart. Be sure to wear your masks ALL THE WAY TO THE CAR. Do some reading today & wear your sunscreen if you have to be outside. Have a great day!

Monday Morning, June 22, 2020- Distance Group, written for SCY

1 x 400- go swim/drill/swim/kick by 100's
1:00 rest

18 x 50 in sets of 6:
1-6, drill/swim by 25's @ 1:00
7-12, swim/kick by 25's @ :55- build tempo into the turn
13-18, all kick on back @ :50, focus on 4 FAST UDK's
Check HR, then get right into...

4 x 250 @ :20 rest-
#1&3, odd 50's drill/skulling by 25's, even 50's kick on back neg split
#2&4, odd 50's are kick (desc 1-3 to what you can), even 50's are swim- build to FAST turn, then DPS
1:00 rest, check HR

6 x 75- odds swim IM @ 1:10, evens kick desc 1-3 @ 1:20
3 x 150 swim free desc 1-3 @ 2:10, count strokes and check HR after each 150, see if you can hold stroke count while getting faster
 9 x 100 @ 1:40 in 3 sets of 3-
1- 25 swim fly, 50 swim back, 25 swim breast
2- 25 swim free build to FAST turn, 50 kick 4 FAST UDK's, 25 catchup free drill
3- all kick choice on back, but 3rd 25 is as FAST AS you can go, breaststroke kick
3 x 350 swim free @ 5:00 desc 1-3, smooth & long 1st 200 (think "stroke count"), then add your kick for the last 150, check HR after each 350, then continue right into...

15 x 50 in sets of 3:
1-3, all kick @ :55, desc 1-3 to something JUICY
4-6, swim/kick in primary stroke, NO FREE @ :55, desc 1-3
7-9, all kick @ :50, desc 1-3 to what you can
10-12, swim/kick in primary stroke NO FREE @ :50, desc 1-3 to what you can
13-15, all kick @ :45- hustle up here & use your underwaters to help you make the interval
:30 rest, check HR, then...
1 x 450 swim free, desc the 150's 1-3 to what you can; 3rd 150 should be giddyup!
Check HR

Warmdown a bit before you get out, be sure to stretch today & drink a lot of water. Give your body a chance to recover today from the first distance set in a long time. Be sure to wear your sunscreen if you have to be outside today. Let us know if you have any questions about the schedule. Have a great day!

Monday Morning, June 22, 2020- written for SCM @ CCoF

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

3 x 50 @ 1:00- drill/kick by 25's, 4 FAST UDK's off each wall
3 x 50 @ 1:00- drill/swim by 25's, 4 FAST UDK's off the wall
3 x 50 swim/kick by 25's build to a FAST turn, all @ 1:00
1:00 rest, check HR

2 sets of:
2 x 75 @ 1:30- kick/drill/kick by 25's, kick is FAST
3 x 100 @ 2:00-
25 swim build to RACE PACE TURN
50 kick FAST, focus on turn & 4 UDK's
25 catchup free with OVERKICK
6 x 25 kick as follows:
odds- all FAST @ :40
evens- 15 FAST/10 easy @ :30
1 x 150 swim- 50 @ 200 setup, 25 build, 75 STRONG- bring the legs in, neg split
Check HR & 1 min rest between sets.

Warmdown a bit before you get out, be sure to wear your mask ALL THE WAY TO THE CAR. Wear your sunscreen today & do an excellent job with your drylands. Have a great day!

Sunday Morning, June 21, 2020- written for SCM @ CCoF

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

200's @ :15 rest...
4 x 50 @ 1:00- 25 drill, 25 kick on back build, focus on 4 FAST UDK's off the wall
1 x 200 drill/skulling by 25's
1 x 200 skulling/swim by 25's
1 x 200 swim/kick by 25's, build each 25 swim to FAST TURNS, neg split by 100's
1:00 rest, check HR

2 sets of (36 minutes):
2 x 75 @ 1:30- drill/kick FAST/drill by 25's@ 1:30
2 x 75 @ 1:30- kick/drill/kick by 25's, kick is FAST
3 x 100 @ 1:45-
25 swim build to RACE PACE TURN
50 kick FAST, focus on turn & 4 UDK's
25 catchup free with OVERKICK
6 x 25 kick as follows:
odds- all FAST @ :40
evens- 15 FAST/10 easy @ :30
1 x 150 swim- 50 @ 200 setup, 25 build, 75 STRONG- bring the legs in, neg split
Check HR & 1 min rest between sets.

If there is time...
50's swim-
3 swim/kick IM order by 25's @ :55
2 swim free/NO FREE by 25's @ :50
1 swim all free @ :40

Warmdown a bit before you get out. Be sure to read the schedule starting for tomorrow, and wear your sunscreen today. Have a great day!

Saturday Morning, June 20, 2020- written for SCM @ CCoF

1 x 300- swim free/rev IM drill/kick on back by 100's
1:00 rest

All @ :10 rest
50 drill/100 drill-swim/150 swim-kick by 25's/200 all kick/150 drill-skulling/100 swim strong/50 kick FAST
Check HR, 1:00 rest

5 rounds of:
2 x 75 swim with FAST turn, last 25 kick desc 1-2 @ 1:30
1 x 100 kick/50 swim/25 kick FAST @ 1:40
1 x 50 kick FAST for time (even rounds go 1 x 75, all kick FAST)
1 x 150 swim strong negative split, good dps on the way, really get your legs into the 2nd 75 but holding that good DPS (NO FREE in 3rd & 5th sets)
1:00 rest between sets, check HR after each round

Until 5:50a, finish up with...
50's, 2 swim/kick @ :55, 1 swim free/NO FREE @ :45

Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside & drink your water. REMEMBER, the Zoom Meeting today is on the new link, get it from the club website AFTER you log in (on the COVID-19 page). Tomorrow is a little later, right here at CCoF. Have a great day!

Thursday Morning, June 18, 2020- written for SCM @ CCoF

1 x 300- swim free/reverse IM drill/kick on back, by 100's
1:00 rest

THREE PER LANE (@ opposite ends and 1 in the middle)

3 sets of:
3 x 75 @ 1:30- drill/kick (build, focus on 4 FAST UDK's)/drill by 25's; #2 is all kick, desc 3 x 25
1* x 150- 25 skulling, 100 swim with FAST TURNS/BO's, 25 drill, all @ 2:40
*add 1 x 150 in each round, change stroke by round, rotate one spot in the lane after each round, check HR after each round

16 x 25 as follows:
1- fly pull free kick @ :40
2-3, choice drill, but same stroke for both, @ :40
4- kick FAST on back @ :30, focus on 4 FAST UDK's
Check HR after #16, rotate after #8

Until 5:50a...
1 x 50 @ 1:00
1 x 75 @ 1:30
1 x 100 @ 2:00
1 x 75 @ 1:30
1 x 50 @ 1:00
1st 25 of each is kick FAST, focusing on the 4 UDK's and then a FAST backstroke turn (do stroke count from the flags);
Odd rounds, after the 1st 25, go swim IM order by 25's (NO FREE)
Even rounds, all kick, FAST TURNS & BO's
Rotate one spot after each round

Warmdown a bit before you get out. Collect all your goodies and put on your mask BEFORE you leave. Do some summer reading today & be sure to thank your parents for driving you out here today. Have a great day!

Wednesday Morning, June 17, 2020- written for SCM/SCY

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

3 sets of:
3 x 25 @ :40- 1/2 FAST UDK, 2nd half is drill choice, each 25 is followed immediately by 3 streamlined blastoffs from the bottom of the pool; how high can you jump out of the water??
1 x 50 swim/kick by 25's, build the swim to a FAST turn
After each round, rotate one spot in the lane for the next round; go 1 round free, 1 round NO FREE, 1 round choice

4 rounds of:
6 x 25 drill @ :40 (#'s 3 & 5 are all kick FAST @ :30)
2 x 75 @ 1:30- 25 swim build to FAST turn, 50 kick with FAST backstroke turn
1 x 50* swim/kick by 25's # 1:00
PLEASE NOTE:
rotate one spot after each round;
*in 2nd round go 1 x 100 swim/kick, desc the 50's 1-2; 1n 3rd round go 1 x 150 swim/kick, desc 50's 1-3; in 4th round go 200 swim/kick, desc 50's 1-2 & 3-4
DRILLS: 
1st round 8ks free (skull with hand out front);
2nd round 8ks backstroke (skull with hand out front)
3rd round either fly pull free kick or "blow it out the back" fly drill
4th round, your choice, but all one stroke

If there is time...
Go 25's swim build to FAST finish @ :45, 3 of each stroke, IM order by round

Warmdown a bit before you get out & be sure to take everything with you. REMEMBER, YOU HAVE TO WEAR YOUR MASK WALKING OUT OF HERE UNTIL YOU GET INTO YOUR CAR, NO EXCEPTIONS! Wear your sunscreen today and be sure to drink plenty of water. Have a great day!

Tuesday Morning, June 16, 2020- written for SCM @ CCoF

1 x 300- swim free/reverse IM drill/kick on back by 100's
1:00 rest

3 rounds of:
3 x FAST 1/2 pool sprint UDK, then 3 streamlined blastoffs from the bottom of the pool, @ :30
1 x 25 BPK @ :45
Check HR after 3rd time through, then...

4 sets of:
4 x 25 @ :40- drill (free in odd rounds, NO FREE in even rounds), except #3 is kick free head out
3 x out & backs UDK @ :30 (#2 is swim)- all with forward somersault; 4th round these are @ :25!!
Check HR then rotate to the next spot in the lane- remember, go FAST UDK to get to your next spot
No more than :30 rest to change spots

12 x 100 @ 2:00 in sets of 3 as follows:
1- 25 kick (build), 50 drill, 25 kick FAST, focus on 4 UDK's)
2- 25 drill/50 kick FAST/25 drill- 4 UDK's off each wall
3- all kick, 25 build, 50 FAST, :05 rest, last 25 FAST again with as many UDK's as you can
After each round of 3...
1 x 150 (50 swim/25 kick, neg split real BIG), focus on explosive UDK's throughout
:30 rest to switch spots in the lane after each 150 (go FAST UDK to switch spots, each time)

Until 5:50a, finish up with...
50's @ 1:00 in sets of 3 (switch spots after each 3, FAST UDK to your next spot) as follows:
1- swim (build)/skulling by 25's
2- swim (strong)/drill by 25's
3- swim (FAST)/kick by 25's
Go odd rounds of 3 choice NO FREE, even rounds of 3 are free

Hop out & quickly collect your goodies at 5:50a, be sure to wear your mask until you're in your car. Have a great day!

Monday Morning, June 15, 2020- written for SCM/SCY

1 x 300- swim free/reverse IM drill/kick on back by 100's
1:00 rest

9 x 75 @ 1:30 (@ :15 rest if no clock)-
1- drill/kick/drill
2- kick/drill/kick
3- all swim build into FAST turns/BO's
1 set free, 1 set NO FREE, 1 set choice
Check HR then get right into...
3 x 125 @ :10 rest
odd 25's swim, even 25's kick
Desc 1-3 to what you can
1:00 rest, check HR

Finish up with...

9 sets of:
3 x out & backs @ :35
2 x 25 kick all FAST @ :25
1 x 50 kick FAST for time
Check HR after each round; go @ :20 rest if no clock
3 rounds free, 3 rounds NO FREE, 3 rounds choice

Warmdown with some easy skulling & drilling, but nothing sloppy. Wear your sunscreen & drink your water today, enjoy your time off & take good care of yourself away from the pool. Have a great day!

Sunday, June 14, 2020- written for SCY/SCM

1 x 300- swim free, reverse IM drill, kick on back by 100's
1:00 rest

4 x 125 @ :10 rest- 75 drill/skull/drill, then 50 swim build into FAST turn; 2 free, 2 NO FREE

3 sets of:
6 x 25-
1-2, body position kick @ :40
3- half FAST UDK on stomach, half choice skulling @ :40
4-5 breast pull with free kick drill (2k1p in 3rd set) @ :30
6- swim breast build to FAST @ :30
3 x 50 swim/kick breast @ 1:00 with FAST TURN
1 x 75 kick FAST choice for time on back
Check HR, 1:00 rest between sets.

After 3rd set, from midpool...
Work on turns (4 at a time), then 100 swim choice, turns get FASTER
Change strokes after each round.

Warmdown a bit before you get out, wear your sunscreen & drink your water if you have to be outside today. Have a great day!

Saturday, June 13, 2020- written for SCY or SCM

1 x 300- swim free/reverse IM drill/kick on back by 100's
1:00 rest

3 x 125 @ :10 rest, 25 choice skulling, 75 drill/swim/drill, last 25 choice skulling
1 x 75 swim/drill/swim by 25's
Check HR, then 1:00 rest

3 sets of:
6 x 25 @ :40- odds breast pull free kick drill, evens 2k1p breast drill, except #6 is swim build
2 x 75 @ :15 rest desc 1-2, go 50 swim, 25 kick, all breaststroke
6 x 25 kick, odds 15 FAST, 10 easy @ :45; evens all FAST @ :25
1:00 rest between sets, check HR
Go 3rd set choice stroke

Until you have to get out, all @ :15 rest, finish up with...
100's 25 skull, 50 swim with FAST turns, 25 drill
Change strokes after every 2 x 100's.

Warmdown a bit before you get out & be sure to wear your sunscreen if you have to be outside today. Be sure to develop the habit of being as thorough as possible with your warmup so you can get the most out of each workout. Have a great day!

Thursday Morning, June 11, 2020- written for SCM/SCY

1 x 300- swim free/reverse IM drill/choice kick on back- by 100's
1:00 rest

3 sets of:
8 x 25 as follows:
odds- kick on back build to FAST
:10 rest
evens- all drill PERFECT (legs will be sore, work to do the drill PERFECTLY)
The 2 x 25's are done @ :55 total (so basically a broken 50 @ :55)
2 x "out & backs" @ :40- all FAST UDK, on stomach/forward ss/on back
3 x 50 swim/kick by 25's desc 1-3 to what you can @ :55
After 1st set,,,
8 x 25 kick FAST @ :40
After 2nd set...
4 x 25 kick FAST @ :10 rest
After 3rd set...
1 x 50 kick FAST for time

Warmdown a bit before you get out. Do some reading today, offer to help around the house and wear your sunscreen if you have to be outside. Have a great day!

Wednesday Morning, June 10, 2020- written for SCM/SCY (written by Ross)

1 x 600- 150 swim/50 kick, then 100/100, then 50 swim/150 kick
1:00 rest

3 sets of (1 set free, 1 set back, 1 set free):
4 x 25 @ :40- 1 kick, 2- skulling, 3&4 are drill
4 x 50 swim @ 1:00- get time & count strokes, add that number & desc 1-4 through the set
1 x 75 swim- same pace as the last 50, but just as efficient!
25 easy choice back to the starting end


Warmdown a bit before you get out. If you have any schoolwork left, be sure to finish it up and turn it in. Wear your sunscreen if you have to be outside & drink your water throughout the day. Phase 2 schedule begins on Monday, watch the club website for details on that new schedule, Have a great day!

Tuesday, June 9, 2020- written for SCY/SCM

1 x 300- swim free/reverse IM drill/kick on back, by 100's
1:00 rest

All @ :10 rest unless noted...
4 x 50 catchup free drill/dolph kick on side by 25's
4 x 50 kick free head out (4 UDK's)/2 kicks 1 pull breast (feet UP, not knees DOWN to start kick)
4 x out & backs @ :20 rest- all UDK, all FAST (UDK on stomach on the way out, forward somersault @ midpool, get a breath if you need it, then UDK on your back on the way back)
8 x 25 breast pull with free kick, except #'s 3, 5 & 7 are all kick FAST on back
4 x 100 @ :20 rest-
25 breast swim- really put a good stroke on this, drive feet together at the end of each kick & get flat at the end of each stroke
75 kick IM order by 25's on back
1:00 rest, check HR

Until you have to get out...
1 x "out & back" @ :20 rest
2 x 25 drill, 2 dolph kicks 1 pull breaststroke, @ :10 rest
3 x 50 swim/kick by 25's desc 1-3 @ :10 rest
After 2 rounds, you can change strokes.

Warmdown a bit before you get out, finish up any schoolwork you have left & do a good job with it. Wear your sunscreen if you have to be outside today, and remember the DRYLAND SCHEDULE CHANGES TODAY! Check the club website for details (under "COVID-2020, be sure to sign in forst and look for that tab on the home page). Have a great day!

Monday Morning, June 8, 2020- SCY/SCM at whatever pool you can find

1 x 300- swim free, reverse IM drill, kick on back- by 100's
1:00 rest

3 sets of:
6 x 25 @ :10 rest- odds skulling, evens kick w/4 FAST UDK's
2 x 75 kick/swim/kick by 25's, desc 1-2 @ :10 rest
1 x 100 kick FAST, go IM in 1st round, free in 2nd round & stroke NO FREE in 3rd round
Check HR after each set

Swim for Justice-
1st long swim of the year, go for 8:46 & think of how you can make a difference

Warmdown with 3 x 150 50 kick FAST, 100 drill/skull by 25's

Do an excellent job in school today & wear your sunscreen if you have to be outside. Have a great day!

Saturday Morning, June 6, 2020 @ CCoF- SCM

1 x 300- swim free, reverse IM drill, kick onback by 100's
1:00 rest

3 x 100 kick (build)/50 drill/kick (FAST) @ :10 rest
Until the end...
2 x 25 kick FAST on back (4 UDK's!) @ :40
1 x :20 wall kick (flat, on stomach) into...
1 x "out & back" all FAST UDK @ :40
1 x 50 kick FAST with RACE PACE backstroke turn @ 1:00
Odd rounds are free, even rounds are choice NO FREE
Get water between rounds.

Warmdown a bit before you get out & bet sure to wear your sunscreen today. TOMORROW MORNING IS LATER, check your time slot. Have a great day!

Friday Morning, June 5, 2020- written for SCY/SCM

1 x 300- swim free/reverse IM drill/kick on back by 100's
1:00 rest

4 x 75 @ :10 rest- 25 easy choice skulling, 50 kick choice on back, focus on 4 UDK's
6 x 50 @ :10 rest- drill/swim by 25's, go 3 free and 3 NO FREE
1 x 200 swim (build kick)/drill by 25's, 100 free 100 NO FREE
1:00 rest, check HR

18 x 25 in sets of 6, all @ :15 rest as follows:
1&2, choice kick on back desc 1-2, focus on 4 FAST UDK's off each wall
#3- "out & back" to halfway, all FAST UDK with forward somersault at midpool
#4- all kick FAST on back, 4 UDK's off the wall
5&6, kick choice on stomach desc 1-2, but go 4 FAST UDK's off the wall
Check HR, then...

Finish up with...
1 x 150 drill/skulling by 25's

Warmdown a bit before you get out. Do an excellent job with your schoolwork today- whatever it is, projects/papers/exams, do a good job. Wear your sunscreen if you have to be outside today. Have a great day!

Thursday Morning, June 4, 2020 @ CCoF

1 x 300- swim free/rev IM drill, kick on back- by 100's
1:00 rest

3 sets of:
5 x 25 @ :10 rest-
odds, kick build (desc 1-3)
evens- choice skulling
1 x 75 kick with FAST turns, desc 1-3
2 x 50 BPK/drill by 25's
1:00 rest between sets, check HR

Until you have to get out, finish up with...
50's @ :10 rest
Odds- drill/swim DPS by 25's
Evens- swim FAST TURN/skulling by 25's

Warmdown a bit before you have to get out & be sure to say THANK YOU to your parents for getting you to the pool today. Do a great job with your exams & wear your sunscreen. Have a great day!

Wednesday Morning, June 3, 2020- SCM @ CCoF

1 x 300- swim free, reverse IM drill, kick on back by 100's
1:00 rest

1 x 600- 25 skulling, 50 kick (BPK on back/on stomach by 25's), 75 swim (4x through, choice strokes)
1:00 rest, check HR

16 x 50 @ :10 rest
1- BPK/drill by 25's
2- drill/swim DPS by 25's
3&4- swim build
Check HR

Work on something you think you need to address before you get out (skulling, body position, etc...). Do an excellent job in school today and be excited to be back in the water. Say "thank you REAL BIG" to your parents & have a great day!

Tuesday, June 2, 2020- Day 1 @ CCoF (SCM)

1 x 300- 100 swim free, 100 IM drill, 100 kick on back
1:00 rest

3 x 150 drill- kick by 25's, focus on UDK's off wall
Check HR

3 sets of:
6 x 25 drill @ :40
1 x 100 kick (desc 1-3, focus on 4 UDK's off each wall)
:20 rest
3 x 50 drill/swim by 25's- really put together a good stroke here!
Check HR again

Finish up with 6 x 25 choice @ :10 rest

Wardown a bit before you get out & do a great job in school today. Have a great day!

Monday Afternoon, June 1, 2020- written for SCY or SCM

REAL EASY on the first day back in, be deliberate and remember, it's been almost 80 DAYS since we last swam! Don't overdo it...

1 x 200 easy swim choice- 25 free, 25 NO FREE
1 x 100 easy kick on back- focus on 4 UDK's off each wall
1:00 rest

8 x 25 catchup free drill @ :15 rest- focus on 4 UDK's off the wall, keep head still & hands in line with shoulders as you pull back
1 x 100 kick on back choice, focus on 4 UDK's off each wall
:30 rest, check HR
8 x 25 drill @ :15 rest, odds ra2 la2 free drill, evens are choice drill NO FREE
1 x 100 kick choice on back, focus on 4 UDK's off each wall
:30 rest, check HR
12 x 25 @ :15 rest- odds are choice drill (can be any stroke), evens are kick on back build to FAST
1 x 150 kick on back, odd 25's choice, even 25's breast kick on back (drop feet down to start kick)
Check HR, then 1:00 rest

Finish up with 1 x 200 drill/skulling by 25's, all smooth & deliberate.

Warmdown a bit before you get out and be sure to say "thanks" to your parents for getting you to a pool today! I'll post a workout each day that you can go do anywhere, just be sure to have water, wear your mask & don't touch anything. Do an excellent job preparing for your exams at school and be excited about getting back in the water. Have a great day!