400- 200/200
:100 rest
2 x 75 drill/kick/drill
2 x 25
1* x out & back RACE
*add 1 x out & back each round
1 x 50 kick FAST on back
After every 2nd round, get out for 1 "snake" from the dive well
Thursday, July 30, 2020
Wednesday, July 29, 2020
Wednesday, July 29, 2020- written for SCY or SCM for JrG (AM @ CCF, PM @ CM)
1 x 400- swim free/reverse IM drill, by 200's
1:00 rest
4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR
4 x 75-
1-3, drill/drill/swim by 25's @ 1:20
#4- 25 kick on back build, 50 kick on back FAST (focus on 4 UDK's) @ 1:10
6 x 25 kick, odds @ :40 (15/10), evens @ :20 all FAST
4 x 75-
1-2, drill/swim/drill by 25's @ 1:20
3-4, as above but @ 1:10
6 x 25 kick as above, NO FREE
4 x 75-
1, swim/drill/swim by 25's @ 1:20
2-4, as above, all @ 1:10
6 x 25 kick as above, choice- focus on 4 FAST UDK's off the wall
Check HR, then 1:00 rest
Until it's time to get out...
3 x 25 as follows:
1- swim at 200 set up
2- swim 15 FAST, 10 DPS
3- all swim FAST
2 x 50 swim free br 3 @ :50 with FAST turns
1 x 100 swim IM- 75 swim, last 25 kick on back free; get time & desc 1-2
Odd rounds, 25's are @ :40
Even rounds the 25's are @ :40/:30/:20, by 25's
Change strokes on the 25's after every 2 rounds.
Wear your mask all the way to the car, stay hydrated today & do a great job with your drylands. Have a great day!
1:00 rest
4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR
4 x 75-
1-3, drill/drill/swim by 25's @ 1:20
#4- 25 kick on back build, 50 kick on back FAST (focus on 4 UDK's) @ 1:10
6 x 25 kick, odds @ :40 (15/10), evens @ :20 all FAST
4 x 75-
1-2, drill/swim/drill by 25's @ 1:20
3-4, as above but @ 1:10
6 x 25 kick as above, NO FREE
4 x 75-
1, swim/drill/swim by 25's @ 1:20
2-4, as above, all @ 1:10
6 x 25 kick as above, choice- focus on 4 FAST UDK's off the wall
Check HR, then 1:00 rest
Until it's time to get out...
3 x 25 as follows:
1- swim at 200 set up
2- swim 15 FAST, 10 DPS
3- all swim FAST
2 x 50 swim free br 3 @ :50 with FAST turns
1 x 100 swim IM- 75 swim, last 25 kick on back free; get time & desc 1-2
Odd rounds, 25's are @ :40
Even rounds the 25's are @ :40/:30/:20, by 25's
Change strokes on the 25's after every 2 rounds.
Wear your mask all the way to the car, stay hydrated today & do a great job with your drylands. Have a great day!
Wednesday Morning, July 29, 2020- written for SCY
1 x 400- swim free/reverse IM drill, by 200's
1:00 rest
4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR
4 x 75-
1-3, drill/drill/swim by 25's @ 1:15
#4- 25 kick with boards build, 50 kick on back FAST (focus on 4 UDK's) @ 1:15
6 x 25 kick with boards, odds @ :40 (15/10), evens @ :20 all FAST
4 x 75-
1-2, drill/swim/drill by 25's @ 1:15
3-4, as above but @ 1:10
6 x 25 kick with boards as above, NO FREE
4 x 75-
1- swim/drill/swim @ 1:15
2-4, as above but @ 1:05
6 x 25 kick with boards as above, except @ :45 & :15, odds & evens
Check HR, then...
3 x 200 kick as follows:
1- 50 kick FAST/25 easy/50 kick FAST/25 easy/50 kick FAST, all @ 4:30 (on back or w/bds)
2- 4 x 50 kick FAST with boards @ :10 rest, all @ 4:30
3- kick FAST for time with boards
Check HR, then 1:00 rest
Pulling...
3 sets of:
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :55
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :50
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :45
3 x 50 pull free br3 @ :45/1 x 450 pull- get time & desc 1-3 to something JUICY (target 500 Fr GT)
2nd round is with shnorkel
1:00 rest between sets, check HR
If there is time, finish up with...
25's "over/under" @ :40, change strokes in sets of 6
Wear your mask all the way to the car, stay hydrated today & do an excellent job with your drylands. Have a great day!
1:00 rest
4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR
4 x 75-
1-3, drill/drill/swim by 25's @ 1:15
#4- 25 kick with boards build, 50 kick on back FAST (focus on 4 UDK's) @ 1:15
6 x 25 kick with boards, odds @ :40 (15/10), evens @ :20 all FAST
4 x 75-
1-2, drill/swim/drill by 25's @ 1:15
3-4, as above but @ 1:10
6 x 25 kick with boards as above, NO FREE
4 x 75-
1- swim/drill/swim @ 1:15
2-4, as above but @ 1:05
6 x 25 kick with boards as above, except @ :45 & :15, odds & evens
Check HR, then...
3 x 200 kick as follows:
1- 50 kick FAST/25 easy/50 kick FAST/25 easy/50 kick FAST, all @ 4:30 (on back or w/bds)
2- 4 x 50 kick FAST with boards @ :10 rest, all @ 4:30
3- kick FAST for time with boards
Check HR, then 1:00 rest
Pulling...
3 sets of:
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :55
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :50
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :45
3 x 50 pull free br3 @ :45/1 x 450 pull- get time & desc 1-3 to something JUICY (target 500 Fr GT)
2nd round is with shnorkel
1:00 rest between sets, check HR
If there is time, finish up with...
25's "over/under" @ :40, change strokes in sets of 6
Wear your mask all the way to the car, stay hydrated today & do an excellent job with your drylands. Have a great day!
Tuesday, July 28, 2020
Tuesday Morning, July 28, 2020- written for SCM @ CCF (JrG)
1 x 400- 200/200
1:00 rest
6* x through...
6 x 25 drill/drill/kick by 25's (2x) @ :40, :40 & :30 (2x)
1 x 50 swim/kick @ :55 OR all swim @ :45, by round
*in each round, drop 1 x 25 but add 1 x 50
Check HR after 6 x 50
With pulling equipment...
3 x 75 pull br 3/5/3 @ 1:15
3 x 50 swim IM order @ 1:05*
*gets :05 faster by round until you miss, then go 3 x 75 pull @ 1:15
Finish up with...
24 x 25 @ :50 all KICK, the usual, all on back (middle 8 @ :30)
Wear your mask all the way to the car, stay hydrated today & keep up with your drylands. Have a great day!
1:00 rest
6* x through...
6 x 25 drill/drill/kick by 25's (2x) @ :40, :40 & :30 (2x)
1 x 50 swim/kick @ :55 OR all swim @ :45, by round
*in each round, drop 1 x 25 but add 1 x 50
Check HR after 6 x 50
With pulling equipment...
3 x 75 pull br 3/5/3 @ 1:15
3 x 50 swim IM order @ 1:05*
*gets :05 faster by round until you miss, then go 3 x 75 pull @ 1:15
Finish up with...
24 x 25 @ :50 all KICK, the usual, all on back (middle 8 @ :30)
Wear your mask all the way to the car, stay hydrated today & keep up with your drylands. Have a great day!
Monday, July 27, 2020
Monday Morning, July 27, 2020- written for SCM @ CCF (SrG)
1 x 400- 200/200
1:00 rest
6* x through...
6 x 25 drill/drill/kick by 25's (2x) @ :40, :40 & :30 (2x)
1 x 50 swim/kick @ :50 OR all swim @ :40, by round
*in each round, drop 1 x 25 but add 1 x 50
Check HR after 6 x 50
With pulling equipment...
3 x 75 pull br 3/5/3 @ 1:10
3 x 50 swim IM order @ 1:05*
*gets :05 faster by round until you miss, then go 3 x 75 pull @ 1:10
Finish up with...
24 x 25 @ :50 all KICK, the usual! Odd rounds with boards, even rounds on back (middle 8 @ :30)
Wear your mask all the way to the car, stay hydrated today & keep up with your drylands. Have a great day!
1:00 rest
6* x through...
6 x 25 drill/drill/kick by 25's (2x) @ :40, :40 & :30 (2x)
1 x 50 swim/kick @ :50 OR all swim @ :40, by round
*in each round, drop 1 x 25 but add 1 x 50
Check HR after 6 x 50
With pulling equipment...
3 x 75 pull br 3/5/3 @ 1:10
3 x 50 swim IM order @ 1:05*
*gets :05 faster by round until you miss, then go 3 x 75 pull @ 1:10
Finish up with...
24 x 25 @ :50 all KICK, the usual! Odd rounds with boards, even rounds on back (middle 8 @ :30)
Wear your mask all the way to the car, stay hydrated today & keep up with your drylands. Have a great day!
Sunday, July 26, 2020
Sunday Morning, July 26, 2020- written for SCM @ CCF (SrG)
1 x 400- swim free/rev IM drill by 200's
1:00 rest
9 x 75 as follows (rotate 1 spot after every 3 x 75's):
1-3, drill/drill/skulling by 25's @ 1:30
4-6, drill/swim/kick by 25's @ 1:20 (build kick to FAST)
7-9, swim/kick/swim by 25's @ 1:10
Check HR
6 sets of:
1 x 100 swim (build to FAST TURN)/drill by 25's @ 1:45
2 x out & backs @ :40- all UDK, all FAST, forward ss at midpool
3 x 50 kick @ 1:05 (odd rounds) or :50 (even rounds), desc odd rounds to FAST
4 x 25 swim as follows:
odd rounds @ :35 at 200 set up, except #3 is all FAST @ :20
even rounds all FAST @ :45, except #3 is at 200 set up @ :25
Go 2 rounds free, 2 rounds primary stroke NO FREE, 2 rounds choice
After even rounds...
2 x 150 pull @ 2:30 desc 1-2, br 3/5/7 on #1, then 7/5/3 on #2
Rotate 1 spot after the pulling
Wear your mask all the way to the car, stay hydrated today and put on sunscreen. Have a great day!
1:00 rest
9 x 75 as follows (rotate 1 spot after every 3 x 75's):
1-3, drill/drill/skulling by 25's @ 1:30
4-6, drill/swim/kick by 25's @ 1:20 (build kick to FAST)
7-9, swim/kick/swim by 25's @ 1:10
Check HR
6 sets of:
1 x 100 swim (build to FAST TURN)/drill by 25's @ 1:45
2 x out & backs @ :40- all UDK, all FAST, forward ss at midpool
3 x 50 kick @ 1:05 (odd rounds) or :50 (even rounds), desc odd rounds to FAST
4 x 25 swim as follows:
odd rounds @ :35 at 200 set up, except #3 is all FAST @ :20
even rounds all FAST @ :45, except #3 is at 200 set up @ :25
Go 2 rounds free, 2 rounds primary stroke NO FREE, 2 rounds choice
After even rounds...
2 x 150 pull @ 2:30 desc 1-2, br 3/5/7 on #1, then 7/5/3 on #2
Rotate 1 spot after the pulling
Wear your mask all the way to the car, stay hydrated today and put on sunscreen. Have a great day!
Saturday, July 25, 2020
Saturday Morning, July 25, 2020- written for SC (JrG @ CCF & CM)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
2 times through
6 x 25 @ :40 drill
2 x out & backs @ :40
2 x 75 kick on back, desc 1-2 @ 1:30 (@ 1:20 SCY)
Rotate 1 spot after each set, check HR
15 x 50 in sets of 5:
1-3, swim/kick free by 25's @ :55 (@ :50 SCY)
4-5, swim IM order by 25's @ 1:00 (@ :55 SCY)
1 x 150 swim choice after each round of 5, get time & desc 1-3 to something JUICY
Rotate 1 spot after each 150, check HR
Until the end of workout, finish up with...
MYSTERY SET
Mask on all the way to the car, stay hydrated today & wear your sunscreen. Have a great day!
1:00 rest
2 times through
6 x 25 @ :40 drill
2 x out & backs @ :40
2 x 75 kick on back, desc 1-2 @ 1:30 (@ 1:20 SCY)
Rotate 1 spot after each set, check HR
15 x 50 in sets of 5:
1-3, swim/kick free by 25's @ :55 (@ :50 SCY)
4-5, swim IM order by 25's @ 1:00 (@ :55 SCY)
1 x 150 swim choice after each round of 5, get time & desc 1-3 to something JUICY
Rotate 1 spot after each 150, check HR
Until the end of workout, finish up with...
MYSTERY SET
Mask on all the way to the car, stay hydrated today & wear your sunscreen. Have a great day!
Friday Morning, July 24, 2020- written for SCY @ CM (SrG)
Meet Warmup, then...
RACE DAY!!
1 time through...
In heats:
1 x 175 swim freestyle
4 x 50 swim in primary stroke @ 3:00
1 x 75 kick FAST free with boards
Mask on all the way to the car, wear your sunscreen today. Have a great day!
RACE DAY!!
1 time through...
In heats:
1 x 175 swim freestyle
4 x 50 swim in primary stroke @ 3:00
1 x 75 kick FAST free with boards
Mask on all the way to the car, wear your sunscreen today. Have a great day!
Thursday, July 23, 2020
Thursday Morning, July 23, 2020- written for SCM @ CCF (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
6 rounds of (rotate 1 spot after each round with UDK):
2 x 75 @ 1:30, drill/kick- build/drill, by 25's
1 x 100- 75 drill/swim/drill, build the swim to a FAST TURN/BO, last 25 is skulling
Go even rounds NO FREE
Until it's time to get out...
1 x 75 @ 1:30- swim/kick/swim by 25's, build the swim to a FAST TURN or FINISH
1 x 50 kick with the FASTEST TURN/BO possible @ 1:00, 4 FAST UDK's
1* x 25 swim @ :40- all out FAST
*in even rounds, go 3 x 25, odds swim FAST, #2 is at 200 setup @ :25
Rotate 1 spot after even rounds
Wear your mask all the way to the car & use your sunscreen today. Have a great day!
1:00 rest
6 rounds of (rotate 1 spot after each round with UDK):
2 x 75 @ 1:30, drill/kick- build/drill, by 25's
1 x 100- 75 drill/swim/drill, build the swim to a FAST TURN/BO, last 25 is skulling
Go even rounds NO FREE
Until it's time to get out...
1 x 75 @ 1:30- swim/kick/swim by 25's, build the swim to a FAST TURN or FINISH
1 x 50 kick with the FASTEST TURN/BO possible @ 1:00, 4 FAST UDK's
1* x 25 swim @ :40- all out FAST
*in even rounds, go 3 x 25, odds swim FAST, #2 is at 200 setup @ :25
Rotate 1 spot after even rounds
Wear your mask all the way to the car & use your sunscreen today. Have a great day!
Wednesday, July 22, 2020
Wednesday Afternoon, July 22, 2020- written for SCY @ CM (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
3 sets of:
2 x 75 drill/drill/skulling by 25's @ 1:25- breast drill in 1st 2 rounds, choice drill in 3rd round
3 x 50 kick @ 1:00, desc 1-3 in 1st round, then 1-2/3 for 2nd round; 3rd round all FAST, focus on 4 UDK's off each wall
:30 rest between sets, rotate 1 spot in the lane
4 rounds of:
1 x 150 swim back/breast by 75's @ 2:25 (gets :05 faster by round)- swim it like the IM
5 x 50 swim/kick by 25's @ :50, except 4th 50 is always swim free br3 @ :35 (@ :50 if necessary)
1 x 75 kick IM order by 25's on back FAST for time
Check HR & rotate 1 spot after each round.
Wear your mask all the way to the car and do an excellent job with your drylands. Have a great day!
1:00 rest
3 sets of:
2 x 75 drill/drill/skulling by 25's @ 1:25- breast drill in 1st 2 rounds, choice drill in 3rd round
3 x 50 kick @ 1:00, desc 1-3 in 1st round, then 1-2/3 for 2nd round; 3rd round all FAST, focus on 4 UDK's off each wall
:30 rest between sets, rotate 1 spot in the lane
4 rounds of:
1 x 150 swim back/breast by 75's @ 2:25 (gets :05 faster by round)- swim it like the IM
5 x 50 swim/kick by 25's @ :50, except 4th 50 is always swim free br3 @ :35 (@ :50 if necessary)
1 x 75 kick IM order by 25's on back FAST for time
Check HR & rotate 1 spot after each round.
Wear your mask all the way to the car and do an excellent job with your drylands. Have a great day!
Wednesday Morning, July 22, 2020- written for SCM @ CCF (SrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
6 rounds of (rotate 1 spot after each round with UDK):
2 x 75 @ 1:30, drill/kick- build/drill, by 25's
1 x 100- 75 drill/swim/drill, build the swim to a FAST TURN/BO, last 25 is skulling
Go even rounds NO FREE
Until it's time to get out...
1 x 75 @ 1:30- swim/kick/swim by 25's, build the swim to a FAST TURN or FINISH
1 x 50 kick with the FASTEST TURN/BO possible @ 1:00
1* x 25 swim @ :40- all out FAST
*in even rounds, go 3 x 25, odds swim FAST, #2 is at 200 setup
Rotate 1 spot after even rounds
Wear your mask all the way to the car & use your sunscreen today. Have a great day!
1:00 rest
6 rounds of (rotate 1 spot after each round with UDK):
2 x 75 @ 1:30, drill/kick- build/drill, by 25's
1 x 100- 75 drill/swim/drill, build the swim to a FAST TURN/BO, last 25 is skulling
Go even rounds NO FREE
Until it's time to get out...
1 x 75 @ 1:30- swim/kick/swim by 25's, build the swim to a FAST TURN or FINISH
1 x 50 kick with the FASTEST TURN/BO possible @ 1:00
1* x 25 swim @ :40- all out FAST
*in even rounds, go 3 x 25, odds swim FAST, #2 is at 200 setup
Rotate 1 spot after even rounds
Wear your mask all the way to the car & use your sunscreen today. Have a great day!
Tuesday, July 21, 2020
Tuesday Morning, July 21, 2020- written for SCM @ CCF (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 25 as follows:
1-3, choice drill (fly pull free kick for 9, 10, 11) @ :35
#4- FAST UDK to the breakout, then kick free hands toward sky @ :45
After #12, check HR & rotate 1 spot
6 rounds of:
1 x 75- 25 dolph kick with boards build to FAST, 50 choice drill @ 1:30
2 x 50 swim/kick by 25's @ :55, desc 1-2 (same stroke as you drilled on 75 above)
2 x UDK out & backs @ :40, all UNDERWATER!
1 x 100 (modified) IM swim- 25 swim fly, 50 swim back, 25 swim breaststroke @ 1:40
Rotate 1 spot after even rounds
Until 5:50a, finish up with...
24 x 25 @ :40 in sets of 4, "the usual..."
Odd rounds are swim choice, even rounds of 4 are kick on back- focus on 4 FAST UDK's!
Wear your mask all the way out to your car. Stay hydrated today and use your sunscreen if you have to be outside for any length of time today. BIG DAY on Thursday, hope you all can be here. Have a great day!
1:00 rest
12 x 25 as follows:
1-3, choice drill (fly pull free kick for 9, 10, 11) @ :35
#4- FAST UDK to the breakout, then kick free hands toward sky @ :45
After #12, check HR & rotate 1 spot
6 rounds of:
1 x 75- 25 dolph kick with boards build to FAST, 50 choice drill @ 1:30
2 x 50 swim/kick by 25's @ :55, desc 1-2 (same stroke as you drilled on 75 above)
2 x UDK out & backs @ :40, all UNDERWATER!
1 x 100 (modified) IM swim- 25 swim fly, 50 swim back, 25 swim breaststroke @ 1:40
Rotate 1 spot after even rounds
Until 5:50a, finish up with...
24 x 25 @ :40 in sets of 4, "the usual..."
Odd rounds are swim choice, even rounds of 4 are kick on back- focus on 4 FAST UDK's!
Wear your mask all the way out to your car. Stay hydrated today and use your sunscreen if you have to be outside for any length of time today. BIG DAY on Thursday, hope you all can be here. Have a great day!
Sunday, July 19, 2020
Monday Morning, July 20, 2020- written for SCM @ CCF (SrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 25 as follows:
1-3, choice drill (fly pull free kick for 9, 10, 11) @ :35
#4- FAST UDK to the breakout, then kick free hands toward sky @ :45
After #12, check HR & rotate 1 spot
6 rounds of:
1 x 75- 25 dolph kick with boards build to FAST, 50 choice drill @ 1:30
2 x 50 swim/kick by 25's @ :55, desc 1-2 (same stroke as you drilled on 75 above)
2 x UDK out & backs @ :40, all UNDERWATER!
1 x 100 (modified) IM swim- 25 swim fly, 50 swim back, 25 swim breaststroke @ 1:40
Rotate 1 spot after even rounds
Until 6:00a, finish up with...
24 x 25 @ :40 in sets of 4, "the usual..."
Odd rounds are kick with boards, even rounds of 4 are kick on back- focus on 4 FAST UDK's!
Wear your mask all the way out to your car. Stay hydrated today and use your sunscreen if you have to be outside for any length of time today. BIG DAY on Wednesday, hope you all can be here. Have a great day!
1:00 rest
12 x 25 as follows:
1-3, choice drill (fly pull free kick for 9, 10, 11) @ :35
#4- FAST UDK to the breakout, then kick free hands toward sky @ :45
After #12, check HR & rotate 1 spot
6 rounds of:
1 x 75- 25 dolph kick with boards build to FAST, 50 choice drill @ 1:30
2 x 50 swim/kick by 25's @ :55, desc 1-2 (same stroke as you drilled on 75 above)
2 x UDK out & backs @ :40, all UNDERWATER!
1 x 100 (modified) IM swim- 25 swim fly, 50 swim back, 25 swim breaststroke @ 1:40
Rotate 1 spot after even rounds
Until 6:00a, finish up with...
24 x 25 @ :40 in sets of 4, "the usual..."
Odd rounds are kick with boards, even rounds of 4 are kick on back- focus on 4 FAST UDK's!
Wear your mask all the way out to your car. Stay hydrated today and use your sunscreen if you have to be outside for any length of time today. BIG DAY on Wednesday, hope you all can be here. Have a great day!
Sunday Morning, July 19, 2020- written for SCM @ CCF (SrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
3* sets of (rotate 1 spot after each round)
3 x 75 @ 1:20- 50 breast pull free kick, 25 choice drill
1 x 125- odd 25's swim breaststroke, desc 1-3; even 25's are kick on back, focus on 4 FAST UDK's off each wall
*3rd set can be a different stroke (does not have to be breaststroke)
After 3rd set...
8 x 75 as follows:
odds- 25 swim breaststroke, 50 swim backstroke @ 1:10 (or 1:15)
evens- 25 swim fly, 50 kick on back with FAST TURN & UDK
1:00 rest, rotate 1 spot
3 sets of:
18 x 25 in sets of 6:
1-6, kick all FAST, odds @ :35, evens @ :25
7-12, all swim odds @ 200 set up @ :35, evens all FAST @ :25
13-18, choice swim or kick, odds @ :40, evens @ :20
:30 rest, check HR
2 x 200 BROKEN KICK as follows:
1- 4 x 50 @ :10 rest with boards, get time
2- MYSTERY SET...
Wear your masks all the way to the car & use your sunscreen if you have to be outside today. Stay hydrated and do a great job with your drylands this week. Have a great day!
1:00 rest
3* sets of (rotate 1 spot after each round)
3 x 75 @ 1:20- 50 breast pull free kick, 25 choice drill
1 x 125- odd 25's swim breaststroke, desc 1-3; even 25's are kick on back, focus on 4 FAST UDK's off each wall
*3rd set can be a different stroke (does not have to be breaststroke)
After 3rd set...
8 x 75 as follows:
odds- 25 swim breaststroke, 50 swim backstroke @ 1:10 (or 1:15)
evens- 25 swim fly, 50 kick on back with FAST TURN & UDK
1:00 rest, rotate 1 spot
3 sets of:
18 x 25 in sets of 6:
1-6, kick all FAST, odds @ :35, evens @ :25
7-12, all swim odds @ 200 set up @ :35, evens all FAST @ :25
13-18, choice swim or kick, odds @ :40, evens @ :20
:30 rest, check HR
2 x 200 BROKEN KICK as follows:
1- 4 x 50 @ :10 rest with boards, get time
2- MYSTERY SET...
Wear your masks all the way to the car & use your sunscreen if you have to be outside today. Stay hydrated and do a great job with your drylands this week. Have a great day!
Saturday, July 18, 2020
Saturday Morning, July 18, 2020- written for SCY @ CM (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
9 x 50 @ 1:00- 1&2, drill/kick by 25's, #3 all kick desc 1-3, focus on 4 FAST UDK's
Check HR & rotate 1 spot
6 x 75 @ 1:20-
25 swim build to FAST TURN/BO, 25 choice drill or skulling, 25 swim FAST (15)/easy drill (10)
Check HR after #6, then rotate 1 spot
Focus on 4 small FAST UDK's off every wall & FAST turns throughout...
8 sets of:
2 times through the kicking...
2 x 25 kick on back: #1 all FAST @ :25, #2 is 15y kick FAST/10y kick easy @ :40
2 x 50 kick on back @ 1:00, #1 is easy/FAST/easy by thirds (FAST turn); #2 is FAST/easy/FAST (FAST breakout & finish)
1 x 75 kick all out FAST for time @ 1:20
After even rounds...
2 x 100 swim desc 1-2 @ 1:30
These 100's are:
Free after the 2nd round
NO FREE after the 4th round (same stroke for both 100's), go @ 1:40
IM after the 6th round, go @ 1:40
kick on back for the 8th round (go these 100's @ 1:45)
After the 2 x 100 at the end of the even rounds, check HR & rotate 1 spot
Stay hydrated today & wear your sunscreen, MASKS ON ALL THE WAY TO THE CAR. Be sure you're keeping up with the drylands at home. Have a great day!
1:00 rest
9 x 50 @ 1:00- 1&2, drill/kick by 25's, #3 all kick desc 1-3, focus on 4 FAST UDK's
Check HR & rotate 1 spot
6 x 75 @ 1:20-
25 swim build to FAST TURN/BO, 25 choice drill or skulling, 25 swim FAST (15)/easy drill (10)
Check HR after #6, then rotate 1 spot
Focus on 4 small FAST UDK's off every wall & FAST turns throughout...
8 sets of:
2 times through the kicking...
2 x 25 kick on back: #1 all FAST @ :25, #2 is 15y kick FAST/10y kick easy @ :40
2 x 50 kick on back @ 1:00, #1 is easy/FAST/easy by thirds (FAST turn); #2 is FAST/easy/FAST (FAST breakout & finish)
1 x 75 kick all out FAST for time @ 1:20
After even rounds...
2 x 100 swim desc 1-2 @ 1:30
These 100's are:
Free after the 2nd round
NO FREE after the 4th round (same stroke for both 100's), go @ 1:40
IM after the 6th round, go @ 1:40
kick on back for the 8th round (go these 100's @ 1:45)
After the 2 x 100 at the end of the even rounds, check HR & rotate 1 spot
Stay hydrated today & wear your sunscreen, MASKS ON ALL THE WAY TO THE CAR. Be sure you're keeping up with the drylands at home. Have a great day!
Saturday Morning, July 18, 2020- written for SCM @ CCF (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
9 x 50 @ 1:10- 1&2, drill/kick by 25's, #3 all kick desc 1-3, focus on 4 FAST UDK's
Check HR & rotate 1 spot
6 x 75 @ 1:30-
25 swim build to FAST TURN/BO, 25 choice drill or skulling, 25 swim FAST (15)/easy drill (10)
Rotate 1 spot after #3
Check HR after #6
Focus on 4 small FAST UDK's off every wall & FAST turns throughout...
4 sets of:
2 times through the kicking...
2 x 25 kick on back #1 all FAST @ :25, #2 is 15/10 @ :40
2 x 50 kick on back @ 1:00, #1 is easy/FAST/easy; #2 is FAST/easy/FAST
1 x 75 kick all out FAST for time @ 1:40
After 2nd time through...
2 x 100 swim desc 1-2 @ 1:45- free the 1st round, NO FREE in 2nd round, IM in 3rd round and kick for the 4th round.
Stay hydrated today & wear your sunscreen, MASKS ON ALL THE WAY TO THE CAR. Be sure you're keeping up with the drylands at home. Have a great day!
1:00 rest
9 x 50 @ 1:10- 1&2, drill/kick by 25's, #3 all kick desc 1-3, focus on 4 FAST UDK's
Check HR & rotate 1 spot
6 x 75 @ 1:30-
25 swim build to FAST TURN/BO, 25 choice drill or skulling, 25 swim FAST (15)/easy drill (10)
Rotate 1 spot after #3
Check HR after #6
Focus on 4 small FAST UDK's off every wall & FAST turns throughout...
4 sets of:
2 times through the kicking...
2 x 25 kick on back #1 all FAST @ :25, #2 is 15/10 @ :40
2 x 50 kick on back @ 1:00, #1 is easy/FAST/easy; #2 is FAST/easy/FAST
1 x 75 kick all out FAST for time @ 1:40
After 2nd time through...
2 x 100 swim desc 1-2 @ 1:45- free the 1st round, NO FREE in 2nd round, IM in 3rd round and kick for the 4th round.
Stay hydrated today & wear your sunscreen, MASKS ON ALL THE WAY TO THE CAR. Be sure you're keeping up with the drylands at home. Have a great day!
Friday, July 17, 2020
Friday Morning, July 17, 2020- written for SCM @ CCF (SrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
9 x 50 @ 1:00- 1&2, drill/kick by 25's, #3 all kick desc 1-3
Check HR & rotate 1 spot
6 x 75 @ 1:30-
25 swim build to FAST TURN/BO, 25 choice drill or skulling, 25 swim FAST (15)/easy drill (10)
Rotate 1 spot after #3
Check HR after #6
Focus on 4 small FAST UDK's off every wall & FAST turns throughout...
4 sets of:
2 times through the kicking...
2 x 25 kick with boards- #1 all FAST @ :25, #2 is 15/10 @ :40
2 x 50 kick on back @ 1:00, #1 is easy/FAST/easy; #2 is FAST/easy/FAST
1 x 75 kick all out FAST for time with boards @ 1:30
After 2nd time through...
2 x 100 swim desc 1-2 @ 1:40- free the 1st round, NO FREE in 2nd round, IM in 3rd round and kick for the 4th round.
Stay hydrated today & wear your sunscreen, MASKS ON ALL THE WAY TO THE CAR. Remember, tomorrow morning is at the D, and then Sunday is a little later back here at CCf. Have a great day!
1:00 rest
9 x 50 @ 1:00- 1&2, drill/kick by 25's, #3 all kick desc 1-3
Check HR & rotate 1 spot
6 x 75 @ 1:30-
25 swim build to FAST TURN/BO, 25 choice drill or skulling, 25 swim FAST (15)/easy drill (10)
Rotate 1 spot after #3
Check HR after #6
Focus on 4 small FAST UDK's off every wall & FAST turns throughout...
4 sets of:
2 times through the kicking...
2 x 25 kick with boards- #1 all FAST @ :25, #2 is 15/10 @ :40
2 x 50 kick on back @ 1:00, #1 is easy/FAST/easy; #2 is FAST/easy/FAST
1 x 75 kick all out FAST for time with boards @ 1:30
After 2nd time through...
2 x 100 swim desc 1-2 @ 1:40- free the 1st round, NO FREE in 2nd round, IM in 3rd round and kick for the 4th round.
Stay hydrated today & wear your sunscreen, MASKS ON ALL THE WAY TO THE CAR. Remember, tomorrow morning is at the D, and then Sunday is a little later back here at CCf. Have a great day!
Thursday, July 16, 2020
Thursday Morning, July 16, 2020- written as additional SrG workout (SCM)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
Go @ :10-:15 rest if no clock....
8 x 75 @ 1:20- odds drill, evens kick on back (4 UDK's!) desc the kick 1-4
5 x 100 @ 1:40- odds kick on back (2nd 50 with boards, okay), desc 1-3; evens are drill (3rd 25 skull)
Check HR, then go as many rounds as possible...
3 x 75 pull free br 3 @ 1:10 desc 1-3 (even rounds @ 1:00, make interval)
1 x 125 pull build tempo on odd 25's, even 25's smooth & strong, hold stroke count
:20 rest
1 x 200 IM swim- last 50 is kick free on back in 1st round; 2nd round the 50 kick is 3rd 50 (breaststroke), 3rd round the kick is 2nd 50 (backstroke), 4th round the kick is the 1st 50 of the IM (fly)
Check HR
If swimming inside (cooler water), go a 450 pull free after even rounds, desc 1-4 to something JUICY!
Warmdown some 25's kick FAST breakouts (odds) and skulling (evens)
Wear your mask today (and your sunscreen), have a great day!
1:00 rest
Go @ :10-:15 rest if no clock....
8 x 75 @ 1:20- odds drill, evens kick on back (4 UDK's!) desc the kick 1-4
5 x 100 @ 1:40- odds kick on back (2nd 50 with boards, okay), desc 1-3; evens are drill (3rd 25 skull)
Check HR, then go as many rounds as possible...
3 x 75 pull free br 3 @ 1:10 desc 1-3 (even rounds @ 1:00, make interval)
1 x 125 pull build tempo on odd 25's, even 25's smooth & strong, hold stroke count
:20 rest
1 x 200 IM swim- last 50 is kick free on back in 1st round; 2nd round the 50 kick is 3rd 50 (breaststroke), 3rd round the kick is 2nd 50 (backstroke), 4th round the kick is the 1st 50 of the IM (fly)
Check HR
If swimming inside (cooler water), go a 450 pull free after even rounds, desc 1-4 to something JUICY!
Warmdown some 25's kick FAST breakouts (odds) and skulling (evens)
Wear your mask today (and your sunscreen), have a great day!
Wednesday, July 15, 2020
Thursday Morning, July 16, 2020- written for SCM @ CCF (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 75 @ 1:20 as follows:
1&2- drill/drill/skulling by 25's
#3- swim/kick/swim by 25's
#4- kick/swim/kick by 25's, build turn to RACE PACE
Rotate 1 spot after every 4 x 75; remember, to rotate go UDK (get :30 from the interval)
Go free, NO FREE, choice by rounds of 4
4 x 25 breast pull free kick drill @ :35 (#3 is swim build to 200 setup); primary stroke even rounds
1x, then 2x, then 3x....
{1 x 75 swim IM (NO FREE) @ 1:20
{3 x 50 @ :55 swim/kick by 25's same str as 25's drill, except #2 is swim all free @ :40
After 75/50's, stay on your interval & continue right into...
6 x 25 kick- odds are 15/10 @ :40, evens are all FAST @ :25, focus on 4 FAST UDK's
Check HR, rotate 1 spot after 25's
Take everything with you when you leave, wear your mask all the way to the car. Stay hydrated today & use your sunscreen if you have to be outside. Be sure you're keeping up with the drylands. Have a great day!
1:00 rest
12 x 75 @ 1:20 as follows:
1&2- drill/drill/skulling by 25's
#3- swim/kick/swim by 25's
#4- kick/swim/kick by 25's, build turn to RACE PACE
Rotate 1 spot after every 4 x 75; remember, to rotate go UDK (get :30 from the interval)
Go free, NO FREE, choice by rounds of 4
4 x 25 breast pull free kick drill @ :35 (#3 is swim build to 200 setup); primary stroke even rounds
1x, then 2x, then 3x....
{1 x 75 swim IM (NO FREE) @ 1:20
{3 x 50 @ :55 swim/kick by 25's same str as 25's drill, except #2 is swim all free @ :40
After 75/50's, stay on your interval & continue right into...
6 x 25 kick- odds are 15/10 @ :40, evens are all FAST @ :25, focus on 4 FAST UDK's
Check HR, rotate 1 spot after 25's
Take everything with you when you leave, wear your mask all the way to the car. Stay hydrated today & use your sunscreen if you have to be outside. Be sure you're keeping up with the drylands. Have a great day!
Wednesday Morning, July 15, 2020- written for SCM @ CCF (SrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 75 @ 1:20 as follows:
1&2- drill/drill/skulling by 25's
#3- swim/kick/swim by 25's
#4- kick/swim/kick by 25's, build turn to RACE PACE
Rotate 1 spot after every 4 x 75; remember, this UDK (get :30 from the interval)
Rotating into the Dive Well....
4 x 25 breast pull free kick drill @ :35 (#3 is swim build to 200 setup); primary stroke even rounds
1x, then 2x, then 3x....
{1 x 75 swim IM (NO FREE) @ 1:10 (@ 1:15, okay)
{3 x 50 @ :50 swim/kick by 25's same str as 25's drill, except #2 is swim all free @ :35 (:40, okay)
After 75/50's, stay on your interval & continue right into...
6 x 25 kick with boards, odds are 15/10 @ :40, evens are all FAST @ :25
Check HR, rotate 1 spot after 25's
Take everything with you when you leave, wear your mask all the way to the car. Stay hydrated today & use your sunscreen if you have to be outside. Be sure you're keeping up with the drylands. Have a great day!
1:00 rest
12 x 75 @ 1:20 as follows:
1&2- drill/drill/skulling by 25's
#3- swim/kick/swim by 25's
#4- kick/swim/kick by 25's, build turn to RACE PACE
Rotate 1 spot after every 4 x 75; remember, this UDK (get :30 from the interval)
Rotating into the Dive Well....
4 x 25 breast pull free kick drill @ :35 (#3 is swim build to 200 setup); primary stroke even rounds
1x, then 2x, then 3x....
{1 x 75 swim IM (NO FREE) @ 1:10 (@ 1:15, okay)
{3 x 50 @ :50 swim/kick by 25's same str as 25's drill, except #2 is swim all free @ :35 (:40, okay)
After 75/50's, stay on your interval & continue right into...
6 x 25 kick with boards, odds are 15/10 @ :40, evens are all FAST @ :25
Check HR, rotate 1 spot after 25's
Take everything with you when you leave, wear your mask all the way to the car. Stay hydrated today & use your sunscreen if you have to be outside. Be sure you're keeping up with the drylands. Have a great day!
Tuesday, July 14, 2020
Tuesday Morning, July 14, 2020- written for SCY as additional workout for Seniors
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 75 @ 1:15-
1-4, drill/kick/drill by 25's all choice stroke
5-8, drill/swim/drill by 25's, primary stroke
9-12, kick/swim/kick by 25's, all choice stroke
15 x 50 in sets of 3 as follows:
1-2, swim/kick by 25's in primary stroke, desc 1-2 @ :50
#3- swim free br3 @ :35
Check HR
9 x 250 as follows:
1-2, 100 swim/50 kick/100 swim FASTER, all @ 3:30 (3:45, if needed)
#3- swim or pull free @ 3:00, desc 1-3
Finish up with...
24 x 25 @ :40, the usual- all KICK
Odd rounds with boards
Even rounds on back (4 UDK's!)
Warmdown a bit before you get out & wear your mask today! Be sure you're keeping up with the drylands at home. Have a great day!
1:00 rest
12 x 75 @ 1:15-
1-4, drill/kick/drill by 25's all choice stroke
5-8, drill/swim/drill by 25's, primary stroke
9-12, kick/swim/kick by 25's, all choice stroke
15 x 50 in sets of 3 as follows:
1-2, swim/kick by 25's in primary stroke, desc 1-2 @ :50
#3- swim free br3 @ :35
Check HR
9 x 250 as follows:
1-2, 100 swim/50 kick/100 swim FASTER, all @ 3:30 (3:45, if needed)
#3- swim or pull free @ 3:00, desc 1-3
Finish up with...
24 x 25 @ :40, the usual- all KICK
Odd rounds with boards
Even rounds on back (4 UDK's!)
Warmdown a bit before you get out & wear your mask today! Be sure you're keeping up with the drylands at home. Have a great day!
Tuesday Morning, July 14, 2020- written for SCM @ CCF (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 50 in sets of 4-
1-4 drill/skulling by 25's @ 1:05
5-8 drill/kick by 25's @ :55 (focus on 4 FAST UDK's, build kick)
9-12 swim free/choice by 25's @ :45
Rotate 1 spot after every 4 x 50 (go UDK @ :30 to rotate to the next spot), check HR after #12
8 times through...
1 x 75 kick @ 1:30, get time (4 UDK'S!)
1 x 75 kick all FAST, get time, @ 1:20 (4 UDK'S!)
1 x 100 IM, 75 swim, 25 kick free @ 1:40, the kick is always FAST
(in 2nd round, the breaststroke is kick; in 3rd round the backstroke is kick, in 4th round the fly is kick, then swim the rest of the IM)
Rotate 1 spot (UDK @ :30 to the next spot, no walking, nothing on the surface) after 3rd & 6th set
Until the end of workout...
100's as follows:
Odds- swim STRONG neg split free br3 @ 1:20 (@ 1:30, okay)
Evens- choice, NO FREE @ 1:30 (@ 1:40, okay)- focus on FAST TURNS & 4 UDK's off each turn
Wear your mask all the way to the car, stay hydrated today & be sure to use your sunscreen if you have to be outside. Have a great day!
1:00 rest
12 x 50 in sets of 4-
1-4 drill/skulling by 25's @ 1:05
5-8 drill/kick by 25's @ :55 (focus on 4 FAST UDK's, build kick)
9-12 swim free/choice by 25's @ :45
Rotate 1 spot after every 4 x 50 (go UDK @ :30 to rotate to the next spot), check HR after #12
8 times through...
1 x 75 kick @ 1:30, get time (4 UDK'S!)
1 x 75 kick all FAST, get time, @ 1:20 (4 UDK'S!)
1 x 100 IM, 75 swim, 25 kick free @ 1:40, the kick is always FAST
(in 2nd round, the breaststroke is kick; in 3rd round the backstroke is kick, in 4th round the fly is kick, then swim the rest of the IM)
Rotate 1 spot (UDK @ :30 to the next spot, no walking, nothing on the surface) after 3rd & 6th set
Until the end of workout...
100's as follows:
Odds- swim STRONG neg split free br3 @ 1:20 (@ 1:30, okay)
Evens- choice, NO FREE @ 1:30 (@ 1:40, okay)- focus on FAST TURNS & 4 UDK's off each turn
Wear your mask all the way to the car, stay hydrated today & be sure to use your sunscreen if you have to be outside. Have a great day!
Sunday, July 12, 2020
Monday Morning, July 13, 2020- written for SCM @ CCF (SrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 50 in sets of 4-
1-4 drill/skulling by 25's @ 1:05
5-8 drill/kick by 25's @ :55 (focus on 4 FAST UDK's, build kick)
9-12 swim free/choice by 25's @ :45
Rotate 1 spot after every 4 x 50 (go UDK @ :30 to rotate to the next spot), check HR after #12
8 times through...
1 x 75 kick- 25 dolph kick w/boards, 50 kick choice on back (4 UDK's!) @ 1:30, get time
1 x 75 kick with boards- 25 dolph kick, 50 choice- all FAST, get time, @ 1:20
1 x 100 IM, 75 swim, 25 kick free @ 1:40, the kick is always FAST
(in 2nd round, the breaststroke is kick; in 3rd round the backstroke is kick, in 4th round the fly is kick, then swim the rest of the IM)
Rotate 1 spot (UDK @ :30 to the next spot, no walking, nothing on the surface) after 3rd & 6th set
Until 6am...
100's as follows:
Odds- swim STRONG neg split free br3 @ 1:20 (@ 1:30, okay)
Evens- choice, NO FREE @ 1:30 (@ 1:40, okay)- focus on FAST TURNS & 4 UDK's off each turn
Wear your mask all the way to the car, stay hydrated today & be sure to use your sunscreen if you have to be outside. Have a great day!
1:00 rest
12 x 50 in sets of 4-
1-4 drill/skulling by 25's @ 1:05
5-8 drill/kick by 25's @ :55 (focus on 4 FAST UDK's, build kick)
9-12 swim free/choice by 25's @ :45
Rotate 1 spot after every 4 x 50 (go UDK @ :30 to rotate to the next spot), check HR after #12
8 times through...
1 x 75 kick- 25 dolph kick w/boards, 50 kick choice on back (4 UDK's!) @ 1:30, get time
1 x 75 kick with boards- 25 dolph kick, 50 choice- all FAST, get time, @ 1:20
1 x 100 IM, 75 swim, 25 kick free @ 1:40, the kick is always FAST
(in 2nd round, the breaststroke is kick; in 3rd round the backstroke is kick, in 4th round the fly is kick, then swim the rest of the IM)
Rotate 1 spot (UDK @ :30 to the next spot, no walking, nothing on the surface) after 3rd & 6th set
Until 6am...
100's as follows:
Odds- swim STRONG neg split free br3 @ 1:20 (@ 1:30, okay)
Evens- choice, NO FREE @ 1:30 (@ 1:40, okay)- focus on FAST TURNS & 4 UDK's off each turn
Wear your mask all the way to the car, stay hydrated today & be sure to use your sunscreen if you have to be outside. Have a great day!
Sunday Morning, July 12, 2020- written for SCM @ CCF (SrG)
1 x 400- 200 swim freestyle, 200 rev IM drill
1:00 rest
DAY 40 back in the water
6 x 75 @ 1:20- 25 kick UDK (on stomach as far as you can, then on side)/25 drill/25 UDK FAST on back
7 x 50 @ 1:00- odd 50's are kick on back (4 UDK's!) desc 1-4, evens are swim/drill build to FAST TURN/BO
Check HR & rotate 1 spot
3 times through:
3 rounds of 2 x 50 as follows:
2 x out & backs @ :40, all FAST UDK (forward ss at midpool)
2 x 25 kick FAST @ :25 with boards
1 x 150 swim free* smooth & strong, good UDK's off each turn @ 2:20- get time
7 x 100 as follows:
odds- swim choice (can be free br3), but 3rd 25 is kick on back, @ 1:30 (gets :05 faster by round)
evens- swim IM desc 1-3 @ 1:40
1 x 150 swim free* FAST, get time
Check HR & rotate 1 spot after each time through
*2nd time through is backstroke, 3rd time through is IM
Until the end of workout, finish up with...
4 x 25's @ :40, "the usual," odd rounds are kick even rounds are swim choice, but all 4 are the same stroke
Wear your mask all the way out to the car, stay hydrated today & use your sunscreen. Regular schedule this week, stay focused on building your skills. Have a great day!
1:00 rest
DAY 40 back in the water
6 x 75 @ 1:20- 25 kick UDK (on stomach as far as you can, then on side)/25 drill/25 UDK FAST on back
7 x 50 @ 1:00- odd 50's are kick on back (4 UDK's!) desc 1-4, evens are swim/drill build to FAST TURN/BO
Check HR & rotate 1 spot
3 times through:
3 rounds of 2 x 50 as follows:
2 x out & backs @ :40, all FAST UDK (forward ss at midpool)
2 x 25 kick FAST @ :25 with boards
1 x 150 swim free* smooth & strong, good UDK's off each turn @ 2:20- get time
7 x 100 as follows:
odds- swim choice (can be free br3), but 3rd 25 is kick on back, @ 1:30 (gets :05 faster by round)
evens- swim IM desc 1-3 @ 1:40
1 x 150 swim free* FAST, get time
Check HR & rotate 1 spot after each time through
*2nd time through is backstroke, 3rd time through is IM
Until the end of workout, finish up with...
4 x 25's @ :40, "the usual," odd rounds are kick even rounds are swim choice, but all 4 are the same stroke
Wear your mask all the way out to the car, stay hydrated today & use your sunscreen. Regular schedule this week, stay focused on building your skills. Have a great day!
Saturday, July 11, 2020
Saturday Morning, July 11, 2020- written for SCY @ CM (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
2 x 300 @ 5:30-
1- 50 drill, 25 swim, 25 kick
2- 25 drill, 50 swim FAST TURN/BO, 25 choice (drill/skulling/kick)
Check HR & rotate 1 spot
1:00 rest
15 x 50-
5 kick @ 1:05, choice/FAST by 25's, focus on 4 SMALL FAST UDK's
10- swim odds IM order, evens swim/kick free by 25's @ :55
Check HR, rotate 1 spot
15 x 50-
10 kick @ 1:00- odds IM order by 25's, evens are primary stroke kick, focus on 4 SMALL FAST UDK's
5 swim free FAST TURNS/BO @ :50
Check HR, rotate 1 spot
15 x 50 @ :55- odds swim/kick in primary stroke with FAST TURN/BO; evens kick on back- all FAST
Check HR, rotate 1 spot
6 x 75 @ 1:20-
odds, swim IM (NO FREE)
evens- kick FAST for time, target your 100 Free best time or FASTER
Check HR & rotate 1 spot
Until it's time to get out, finish up with:
25 as follows-
odds @ :45, swim 15 yards FAST, 10 yards drill
evens- all kick FAST on back, 4 small FAST UDK's off the wall
Take everything with you when you leave, wear your mask all the way to the car- NO EXCEPTIONS. Use your sunscreen if you have to be outside today. Have a great day!
1:00 rest
2 x 300 @ 5:30-
1- 50 drill, 25 swim, 25 kick
2- 25 drill, 50 swim FAST TURN/BO, 25 choice (drill/skulling/kick)
Check HR & rotate 1 spot
1:00 rest
15 x 50-
5 kick @ 1:05, choice/FAST by 25's, focus on 4 SMALL FAST UDK's
10- swim odds IM order, evens swim/kick free by 25's @ :55
Check HR, rotate 1 spot
15 x 50-
10 kick @ 1:00- odds IM order by 25's, evens are primary stroke kick, focus on 4 SMALL FAST UDK's
5 swim free FAST TURNS/BO @ :50
Check HR, rotate 1 spot
15 x 50 @ :55- odds swim/kick in primary stroke with FAST TURN/BO; evens kick on back- all FAST
Check HR, rotate 1 spot
6 x 75 @ 1:20-
odds, swim IM (NO FREE)
evens- kick FAST for time, target your 100 Free best time or FASTER
Check HR & rotate 1 spot
Until it's time to get out, finish up with:
25 as follows-
odds @ :45, swim 15 yards FAST, 10 yards drill
evens- all kick FAST on back, 4 small FAST UDK's off the wall
Take everything with you when you leave, wear your mask all the way to the car- NO EXCEPTIONS. Use your sunscreen if you have to be outside today. Have a great day!
Saturday Morning, July 11, 2020- written for SCM @ CCF (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
2 x 300 @ 5:30-
1- 50 drill, 25 swim, 25 kick
2- 25 drill, 50 swim FAST TURN/BO, 25 choice (drill/skulling/kick)
Check HR & rotate 1 spot
1:00 rest
15 x 50-
5 kick @ 1:05, choice/FAST by 25's, focus on 4 SMALL FAST UDK's
10- swim odds IM order, evens swim/kick free by 25's @ :55
Check HR, rotate 1 spot
15 x 50-
10 kick @ 1:00- odds IM order by 25's, evens are primary stroke kick, focus on 4 SMALL FAST UDK's
5 swim free FAST TURNS/BO @ :50
Check HR & rotate 1 spot
15 x 50 @ :55- odds swim free with FAST TURN/BO, strong neg split; evens kick on back- all FAST
Check HR & rotate 1 spot
Can anybody guess what's next???
Take everything with you when you leave, be sure to wear your mask all the way to the car, and use your sunscreen if you have to be outside today. Thank your parents for getting you to workout this morning & have a great day!
1:00 rest
2 x 300 @ 5:30-
1- 50 drill, 25 swim, 25 kick
2- 25 drill, 50 swim FAST TURN/BO, 25 choice (drill/skulling/kick)
Check HR & rotate 1 spot
1:00 rest
15 x 50-
5 kick @ 1:05, choice/FAST by 25's, focus on 4 SMALL FAST UDK's
10- swim odds IM order, evens swim/kick free by 25's @ :55
Check HR, rotate 1 spot
15 x 50-
10 kick @ 1:00- odds IM order by 25's, evens are primary stroke kick, focus on 4 SMALL FAST UDK's
5 swim free FAST TURNS/BO @ :50
Check HR & rotate 1 spot
15 x 50 @ :55- odds swim free with FAST TURN/BO, strong neg split; evens kick on back- all FAST
Check HR & rotate 1 spot
Can anybody guess what's next???
Take everything with you when you leave, be sure to wear your mask all the way to the car, and use your sunscreen if you have to be outside today. Thank your parents for getting you to workout this morning & have a great day!
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