Friday Morning, August 28, 2020- written for SCY @ CM (SrG)

1 x 400- 200/200
1:00 rest

4 sets of 6 x 25 as follows:
1-2, drill @ :40
3- kick @ :40, 15 FAST 10 easy
4- kick all FAST (UDK) @ :20
5- kick all UDK as far as you can, check HR, @ :30
6- easy skulling @ :40
Rotate one spot after last round

3 times through:
3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can, primary stroke
1 x 150- 100 swim, 50 kick, desc 1-3 & get time on #3
:30 rest between sets, check HR

6 rounds of:
3 x 100 @ 1:40
1 x 150 swim free br3 @...
1 x 75 kick FAST for time with boards (goal is 100Y free goal time)
Check HR, 1:00 rest between rounds
On rounds 1-2, the 3 x 100 are swim 50 @ 1st 50 split of 100 GT in primary stroke, 50 drill
Rounds 3-4, the 3 x 100 are 50 drill/swim by 25's, then 50 swim at 2nd 50 split @ 100Y GT primary
Rounds 5-6, the 3 x 100 are 25 drill, 50 swim at 200Y GP, then last 25 catch up free drill BIG KICK

If there is time, finish up with...
15 x 25 @ :10 rest, 2 drill, 1 skulling

Wear your mask all the way to the car, stay well hydrated & do an excellent job with your drylands today. Get excited for RACE DAY tomorrow morning at the D. Have a great day!

Thursday, August 27, 2020- written for SCM @ CCF (JrG)- Happy Birthday EC!!

1 x 400- 200/200
1:00 rest

Warmup - by lane (each lane has a slightly different set to do...)
Then...

Finish up with...

From the Dive Well:
2 great big gi-normous SNAKES!!!!
Go through all the lanes, alternating swim & kick; 1st snake is IM, 2nd is choice NO FREE

Wear your mask, stay well hydrated & do an excellent job on your drylands. Have a great day!

Wednesday, August 26, 2020- written for SCY @ CM (JrG)

1 x 400- 200/200
1:00 rest

After warmup (12-15 minutes on your own, "as you feel")...

6 rounds of:
3 x 25 @ :40- drill, 200 setup, 15/10
1 x 50 @ 1:00 swim at 200 GP
1 x 50 swim FASTER than 200 GP
After odd rounds...
1 x 100 swim IM (last 25 kick free on back)
After even rounds...
2 x 150 swim free or back desc 1-2 @ 2:40

Finish up with...
75's pull free @ 1:10 desc 1-3's, br 3/5/3 by 25's (1-3) and 3/7/3 (4-6, but @ 1:20)

Wear your mask, stay well hydrated & do an excellent job with your drylands today. Have a great day!

Wednesday Morning, August 26, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200
1:00 rest

6 x 25 drill @ :35- odds are 2k1p breast, evens are choice
1 x 200 @ 3:40- 50 drill/25 kick build/50 drill/25 kick build/50 drill
1 x 200- 50 kick/25 swim build/50 kick/25 swim build/50 kick- focus on UDK's & desc 1-3
6 x 75 as follows:
odds- swim free @ 1:10 (#5 @ 1:00)
evens- swim IM desc 1-3 @ 1:15
Check HR & rotate 1 spot

50's kick FAST are "+1" in each round up to 5, then back down (5 only once):
1 x 50 kick FAST with boards @ 1:05
1 x 50 kick easy on back (4 small FAST UDK's) @ 1:00
1 x 100 swim free FAST (get time) right into...
1 x 50 drill (SHARP drilling, nothing sloppy here
Check HR & rotate 1 spot after even rounds.

Wear your mask all the way to the car, stay well hydrated today & do an excellent job with your drylands. REMEMBER, workout on Friday is at Claude Moore, 5-7a. Meet out front for temperature check at 4:50a. Have a great day! 

Tuesday Morning, August 25, 2020- written for SCM @ CCF (JrG)

1 x 400- 200/200
1:00 rest

6 x 25 drill @ :40- odds 2k1p breast, evens choice
2 x 200 @ 3:45- 50 drill/25 kick build/50 drill-swim/25 kick build/50 swim
7 x 50-
odds, swim/kick breaststroke @ :55 desc 1-4
evens- swim free @ :45
2 x 200 @ 3:45- 50 kick/25 swim build/50 kick/25 swim/50 kick- desc the 50's kick
15 x 50 in sets of 5:
1-3, swim/kick by 25's IM order @ :55
4-5, swim free br3 @ :45 (who can go @ :40?)
1:00 rest, check HR

If 3 or 4 per lane, rotate 1 spot

Until the end of workout...
75's @ 1:10 as follows (@ 1:20, okay):
1- swim free br3
1- swim IM (NO FREE)
1- swim free br3
2- swim IM
1- swim free br3
3- swim IM
Etc...
If we get to 6 x 75 swim IM, then check HR & rotate 1 spot & go back down.

Wear your mask all the way to the car, stay well hydrated today & do an outstanding job with your drylands. Be sure to thank your parents for getting you out to the pool this morning. Have a great day!

Monday Morning, August 24, 2020- written for SCY @ CM (SrG)

1 x 400- 200/200
1:00 rest

Warmup as you feel, 10-12 minutes
Check HR & rotate 1 spot

5 rounds of:
5 x 100- odds & evens
3 x 75- all the same
1 x ...(something kick, FAST)
Check HR

Finish up with...
50's @ :50/:40
(1&1, then 2&2, then 3&3, then 4&4, then back down)

Wear your mask, stay well hydrated & do a spectacular job with your drylands today. Have a great day!

Sunday Morning, August 23, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200
1:00 rest

3 x 150 @ 2:45- 50 drill, 25 kick build, focus on 4 UDK's off each wall; #2 NO FREE
6 x 100 @ 1:40-
odds, 25 kick build to FAST, middle 50 choice drill, last 25 kick all FAST
evens- 25 swim build to FAST turn 50 swim neg split, last 25 kick free head out
Check HR, rotate 1 spot

6 rounds of:
1 x out & back @ :40, all FAST
2 x 50 kick on back desc 1-2 @ :55
3 x 25 kick with boards @ :40/:30/:20
2 x out & backs @ :40, all FAST
1 x 75 kick FAST for time (odd rounds IM, even round sin primary stroke kick)
Check HR after odd rounds, then 1:00 rest
After even rounds...
3 x 75 kick/swim/swim by 25's @ 1:20, desc 1-3 to all out JUICY
1 x 125 kick FAST for time (50 on back, 75 with boards)

Until the end, finish up with...
75's pull with choice equipment-
Odds @ 1:10
Evens, get :05 faster until you miss; who can make it @ :50? :45??!?

Wear your mask, stay well hydrated & do an outstanding job with your drylands. Have a great day!

Saturday Morning, August 22, 2020- written for SCM @ CCF (JrG)

1 x 400- 200/200

1:00 rest

18 x 25 drill @ :45, every 3rd 25 is FAST UDK @ (-:05) 1/2way on back or far flags on stomach

Check HR, rotate 1 spot

3 rounds of:

2 x 100 @ 1:50- 25 catchup free drill, 75 drill/swim/drill primary stroke

3* x 50- odds swim/kick in primary stroke desc @ :55, even 50's are always swim free br3 @ :45

*add 2 x 50 in each round

1:00 rest after 2nd round, check HR & rotate 1 spot

24 x 100 in sets of 8

1- 75 swim IM, 25 kick free on back FAST @ 1:45

2-5 in primary stroke @ 2:00:

odds- 25 swim @ 200 setup/50 drill/25 swim FAST

evens- 25 drill/50 swim FAST/25 drill

6- swim free br3 @ 1:20 (or @ 1:30)

7- all kick FAST, 2 x 50 @ :10 rest, all @ 2:00

Check HR

8- 75 drill/swim/drill, last 25 skulling

Check HR, rotate 1 spot

Wear your mask all the way to the car, do an excellent job with your drylands & stay well hydrated! Have a great day!

Friday Morning, August 21, 2020- written for SCY @ CM (SrG)

1 x 400- 200/200
1:00 rest

3 sets of:
2 x 75 @ 1:20- drill/kick/drill by 25's, build kick
1 x 100 kick (build)/50 swim FAST TURN-BO/kick (FAST) @ 1:40
No rest between sets, check HR after 3rd set, then rotate 1 spot

12 x 25 drill @ :40, except every 3rd 25 is FAST UDK @ :20

15 x 150 in sets of 3's-
1-3 swim/kick/swim by 50's in primary stroke @ 2:30, FAST TURN's & UDK's
4-6, swim free br3 @ 1:55, desc 1-3
7-9, swim 75 IM, 75 kick @ 2:30- focus on UDK's
10-12, swim free br3 @ 1:45
13-15, kick/swim/kick by 50's primary stroke @ 2:30
Check HR

RACE DAY!!

Thursday Morning, August 20, 2020- written for SCM @ CCF (JrG)

1 x 400- 200/200
1:00 rest

3 sets of:
2 x 100- kick build/50 drill/kick FAST @ 2:00
2 x 50 swim/kick by 25's @ 1:00 desc 1-2
Go breast the first 2 rounds, choice on the 3rd round
Check HR & rotate 1 spot after 2nd round

9 x 150 desc 1-3's as follows:
1-3, back/breast/free by 50's @ 2:40
4-6, swim 100 free br3, 50 kick @ 2:40
7-9, all swim free br3 @ 2:20
Check HR & rotate 1 spot after #6

Until 5:55a, finish up with...
24 x 25 kick as follows:
"The usual" in sets of 4 @ :45, except #4 is @ :25
Focus on 4 small FAST UDK's off every wall!

Wear your mask, stay well hydrated & do an excellent job with your drylands. Have a great day!

Wednesday Afternoon, August 19, 2020- written for SCY @ CM (JrG)

1 x 400- 200 swim freestyle/200 reverse IM drill
1:00 rest

3 sets of:
3 x 25 drill @ :40
1 x 100- 25 kick (build), 50 swim with FAST TURN/BO, last 25 skulling, @ 2:00
1 x 50 kick FAST, desc 1-3 @ 1:00
Check HR after 2nd round & rotate 1 spot

AMRAP... (at least 4 rounds)
1 x 150 swim free br3, STRONG neg split @ 2:10 (can be backstroke)
3 x 50 swim in primary stroke desc 1-3 @ :50
1 x 100 swim free br3 @ 1:10
1 x 50 drill in primary stroke @ :50
3 x 50 swim in primary stroke at 200 Goal Pace @ 1:00
Check HR after last 50, then rotate 1 spot

At 2:15p...
24 x 25 kick, "the usual" in sets of 4, all @ :40- focus on 4 small FAST UDK's off each wall

Wear your mask all the way to the car, stay well hydrated today & do an excellent job with your drylands. Have a great day!

Wednesday Morning, August 19, 2020- written for SCM @ CCF (SrG)

1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest

3 rounds of:
3 x 25 @ :40- drill in primary stroke
1 x 100 @ 2:00- 25 kick (build, focus on 4 UDK's), 50 swim with FAST TURN/BO, 25 skull
3rd round can be choice
Check HR after 3rd round, rotate 1 spot

1 x 300- 75 swim, 25 drill; desc 3 x 25 in each 75, focus on turns
1:00 rest, check HR, then...

AMRAP:
1 x 250 swim free- 150 cruise, 100 strong, @ 3:20 (@ 3:40, okay)
5 x 50-
1-2, swim/kick, build into turn @ :55 (@ :50 in even rounds)
#3- swim at 200 GP @ :45
#4- swim/kick @ :55 (@ :50 in even rounds)
#5- swim at 200 GP
Check HR after each round

Tuesday Morning, August 18, 2020- written for SCM @ CCF (JrG)

1 x 400 (200/200)
1:00 rest

6 rounds of:
1 x 75 @ 1:30- drill/drill/kick (build kick)- backstroke in odd rounds, fly in even rounds
3 x 25- 1 is swim @ :40 (build), 2 is @ :30 (15/10) and 3 is skulling @ :1:00 by 25's (back or fly)
Rotate 1 spot after even rounds

24 x 100 in sets of 4 as follows:
1- 25 kick FAST with boards @ :40/75 drill-swim-drill @ 1:30
2- 25 swim FAST @ :30, 75 kick FAST for time with boards @ 1:30
3- swim free br3 @ 1:20 (@ 1:30, okay)
4- kick FAST for time with boards (BROKEN, every 3rd round)
Check HR & rotate 1 spot after #8 & 16

If there is time...
50's swim- 2 IM order by 25's @ :50, 1 swim free @ :40

Wear your mask all the way to the car, stay well hydrated today and do an excellent job with your drylands. Have a great day!

Monday Morning, August 17, 2020- written for SCM @ CCF (SrG)

1 x 400 (200/200)
1:00 rest

6 rounds of:
1 x 75 @ 1:20- drill/drill/kick (build kick)- backstroke in odd rounds, fly in even rounds
3 x 25 @ :40- swim @ :40 (build), @ :30 (15/10) and skulling @ :1:00 by 25's (back or fly)
Rotate 1 spot after even rounds

24 x 100 in sets of 4 as follows:
1- 25 kick FAST with boards @ :40/75 drill-swim-drill @ 1:20
2- 25 swim FAST @ :30, 75 kick FAST for time with boards @ 1:20
3- swim free br3 @ 1:15 (@ 1:25, okay)
4- kick FAST for time with boards (BROKEN, every 3rd round)
Check HR & rotate 1 spot after #8 & 16

If there is time...
50's swim- 2 IM order by 25's @ :50, 1 swim free @ :40

Wear your mask all the way to the car, stay well hydrated today and do an excellent job with your drylands. Have a great day!

Sunday Morning, August 16, 2020- written for SCY (DISTANCE, done when you can)

1 x 400- 200/200
1:00 rest

Warmup- as you feel, 10-12 minutes, then...

12 x 350 in sets of 3 (one set of 3 can be pull, but not more than 2 sets of 3 pull):
1- cruise with shnorkel @ 4:30- find your stroke here
1- strong with shnorkel @ 3:30, make interval
1- with breathing patter, 3/5/7 by 50's (2x), get time & HR

Warmdown a bit before you get out. Wear your mask, stay well hydrated & do an excellent job with your DY's. Have a great day!

Saturday Morning, August 15, 2020- written for SC(M or Y), JrG @ CCF or CM

1 x 400- 200/200
1:00 rest

3 sets of:
1 x 150 drill/drill/kick by 25's, build kick to FAST, @ 2:40
1 x 100 drill/swim/drill/kick- kick 1/2 way on stomach (UDK), 1/2 on back, all FAST @ 1:40
No rest between sets, check HR after 3rd set & rotate 1 spot
1 round free, 1 round primary NO FREE, 1 round choice

3 sets of:
3 x 25 6ks back drill @ :40 (sit & spin back drill in 2nd set, choice drill in 3rd set)
1 x "out & back" @ :40- all UDK on STOMACH, forward ss @ midpool
No rest between sets, check HR after 3rd set & rotate 1 spot.

5 rounds of (2 rounds back, 2 rounds primary stroke, 1 round free):
3 x 75 @ 1:15- swim/kick/swim by 25's, middle 25 is on back, 4 small FAST UDK's
6 x 25 as follows:
1-2, @ 200 set up @ :40
3-4, swim 15 FAST, 10 drill @ :30
5-6, all FAST @ :10 rest
1 x 100 @ 2:00 kick- 25 easy/50 FAST/25 UDK on stomach
Check HR after each round,
2 rounds back, 2 rounds primary NO FREE, 1 round free
Check HR & rotate 1 spot after every 2 rounds

If there is time...
75's swim- go 3 @ 1:10 swim free or back desc 1-3, 1 swim IM @ 1:00

Wear your mask all the way to the car, stay hydrated today & do an excellent job with your drylands. Have a great day!

Friday Morning, August 14, 2020- written for SCY @ CM (SrG)

RACE DAY!! (modified)

1 x 400- 200/200
1:00 rest

2 x 75 drill/drill/dolph kick on side (4 UDK's) @ 1:20
2 x 125 @ 2:10- 75 drill/swim/drill, last 50 kick easy/FAST build into FAST backstroke turn
3 x 100 @ 1:40- 25 kick build, 50 swim FAST TURN, last 25 skulling
Check HR, rotate 1 spot if going 3/4 per lane
1:00 rest

3 sets of:
9 x 50-
Rd1- kick, odds FAST with boards, evens on back, all @ :50
Rd2- odds swim IM, evens swim/kick primary stroke, all @ :45
Rd3, all swim @ :40, odds FAST primary, evens choice
1 x 300 pull after each round, with shnorkel, desc 1-3 to something juicy!

RACE DAY!!

Thursday Morning, August 13, 2020- DISTANCE, written for SCY @ CM

400- 200/200
1:00 rest
15 x 50 in sets of 3-
1-2, drill/kick by 25's @ 1:00, build the kick
#3- all kick @ :55, gets :05 faster each time through
Check HR after #15, then 1:00 rest

9 x 100 @ 1:25-
Odds, 75 swim IM, 25 kick on back
Evens- all kick with boards choice, make the interval
2 x 350 swim @ :20 rest-
1- IM, 75 of each stroke, last 50 kick- get time
2- swim free, find a good stroke on 1st 200, then build the last 150 to giddyup
Check HR, then 1:00 rest

12 x 100 in sets of 3 as follows:
1- swim neg split @ 1:15
2-3, swim #2 at Goal Pace, then :10 rest, then #3 is 75 swim at Goal Pace (get time), 25 drill
:20 rest after each round of 3, but not more than that.
After #12, same :20 rest before getting into...
3 x 350 @ :20 rest as follows:
1- swim IM as above, but faster
2- swim free for time, check HR, then
3- is all kick, 7 x 50 @ :10 rest, 1 FAST 1 easy
Check HR, then 1:00 rest

Finish up with...
2 x 800 pull with shnorkel & choice equipment @ :20 rest, desc the 5 x 150's in each 800 to something JUICY (last 50 is drill)
Check HR again & loosen up a bit before you get out.

Thursday Morning, August 13, 2020- written for SCM @ CCF (JrG)

1 x 400- 200 swim freestyle/200 reverse IM drill
1:00 rest

12 x 25 @ :40 in sets of 3's as follows:
1-2, fly pull free kick drill
#3- small FAST UDK on your stomach as far as you can go, then choice fly drill to the end
Check HR & rotate 1 spot...

15 x 50 in sets of 5 as follows:
1-2, swim/kick fly by 25's @ 1:00, desc 1-2
#3- swim free br3 @ :45
#4- swim fly/back by 25's @ 1:00 (focus on tempo for the backstroke)
#5- 2 x out & backs @ :45, all UDK, all FAST
Check HR after every 5 x 50 & then rotate 1 spot

Incredibly, during the 15 x 50's we saw lightning and had to cut our workout short...so I'm going to keep the set of 100's I had planned under wraps for another day!

Wednesday Afternoon, August 12, 2020- written for SCY @ CM (JrG)

1 x 400- 200 swim freestyle/200 reverse IM drill
1:00 rest

6 x 125 @ 2:30-
1-4, go 100 drill/swim by 25's, then last 25 is skulling (1-2 are free, 3-4 are primary stroke NO FREE)
5-6 all kick on back desc 1-2, focus on 4 FAST UDK's off each wall
1:00 rest, check HR & rotate 1 spot

3 times through...
     2 x {3 x 25/3 x 50 as follows:
            3 x 25 swim, 1 @ :35 (15/10), #2 at 200 setup @ :25, 3 all swim FAST @ :35
            3 x 50: 1&3 are kick @ :50, #2 is swim free br3 @ :40
After two rounds of the 3 x 25/3 x 50, get into...
3 x 75 swim free br 3 @ 1:00 (in the 2nd round, these are swim IM desc 1-3 to FAST @ 1:15, and in the 3rd round, these are all kick @ 1:30, desc to something JUICY! 

If there is time at the end...
1 x 50 RACE from a dive

Wear your mask all the way to the car, stay well hydrated today & do an excellent job with your drylands this week. Have a great day!

Wednesday Morning, August 12, 2020- written for SCM @ CCF (SrG)

1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest

If swimming this SCY, adjust intervals about :05 per 50...

6 x 125 @ :15 rest-
Odds- 75 drill/skulling/drill by 25's, last 50 kick neg split, focus on 4 FAST UDK's
Evens- 75 drill/swim/drill, build the swim to FAST turn, then 50 kick easy/FAST, fast back turn
Check HR, then 1:00 rest

3 sets of:
    2 times 3 x 25/3 x 50 as follows:
    3 x 25-
     1- 15m swim FAST/10m drill @ :35
     2- swim at 200 set up @ :25
     3- all swim FAST @ :35
    3 x 50-
     1&3, kick @ :50, focus on 4 small FAST UDK's
     #2- swim free @ :40- smooth & strong, build into turn & use legs on 2nd 25
After 2nd time through, finish each of the 3 rounds with...
1 x 150 swim/kick/swim by 50's, BIG negative split (same stroke as 25's above) @ 2:40
2 x 125 pull free with shnorkel (br 3/last 50 br5 if no shnorkel) @ 1:45 desc 1-2
Check HR after each round, then 1:00 rest

Finish up with...
5 x 300 as follows:
Odds- swim IM/kick primary stroke with boards/swim IM by 100's @ 5:00, desc these 300's 1-3
Evens- swim as 4 x 75 @ 1:10, free/primary stroke NO FREE/free by 25's- these can be straight 300's @ 4:00 if swimming inside (cooler water)
Check HR

Wear your mask all the way to the car, stay well hydrated today & do an excellent job with your drylands- that is CRUCIAL to your training. Have a great day!

Tuesday Morning, August 11, 2020- written for SCM @ CCF (JrG)

1 x 400- 200/200
1:00 rest

4 x 75 @ 1:30- kick/kick/drill
6 x 25 breast pull dolph kick @ :35
3 x 150@ 3:00- 75 drill/swim/drill by 25's breaststroke, 75 kick choice desc the 3 x 25, focus on 4 UDK's off each wall.
12 x 25 swim breaststroke @ :35 desc 1-3's
Rotate 1 spot after every 4 x 25's (UDK @ :30)
1:00 rest, check HR

As many rounds* as possible...
4 x 25 kick on back-
odds, 15M kick FAST, 10M kick easy, all @ :40
evens- all kick FAST @ :25
1 x 50 kick FAST for time on back @ 1:00
1 x 50 swim/kick by 25's FAST for time in primary stroke
*in the even rounds, go 6 x 25 in 2nd round, then 8 x 25 in 4th round, then 10 x 25 in 6th round, etc...

Wear your mask all the way to the car, stay well hydrated today & use your sunscreen, and do an excellent job with your drylands. Have a great day!

Monday Morning, August 10, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200
1:00 rest

4 x 75 @ 1:30- kick/kick/drill
6 x 25 breast pull dolph kick @ :35
3 x 150@ 3:00- 75 drill/swim/drill by 25's breaststroke, 75 kick choice desc the 3 x 25, focus on 4 UDK's off each wall.
1:00 rest, check HR

MYSTERY SET- guess it and you don't have to do it!

The Mystery Set today was as follows:
As many rounds* as possible...
4 x 25 kick with boards-
odds, 15M kick FAST, 10M kick easy, all @ :40
evens- all kick FAST @ :25
1 x 50 kick FAST for time on back @ 1:00
1 x 50 swim/kick by 25's FAST for time in primary stroke
*in the even rounds, go 6 x 25 in 2nd round, then 8 x 25 in 4th round, then 10 x 25 in 6th round, etc...

Wear your mask all the way to the car, stay well hydrated today & use your sunscreen, and do an excellent job with your drylands. Have a great day!

Sunday Morning, August 9, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200
1:00 rest

9 x 100 in 3 sets of 3-
1- drill/swim/drill/skulling by 25's @ 2:00
2- 25 swim/50 kick BIG NEGATIVE SPLIT (4 FAST UDK's)/25 swim @ 1:45
3- go 4 x 25 all kick FAST @ :40, but #3 is @ :25
1 round of 3 is free, 2nd round of 3 is NO FREE, last round of 3 is choice
Rotate 1 spot after every 3 x 100 if going 3 or 4 per lane, then check HR

2 rounds of:
4 x 175 as follows:
25/50/25/50/25
25's are always @ :40
50's are always @ 1:00
#1- go 25's kick FAST with boards (add up times for 75 total), the 50's are kick neg split @ back
#2- 25's are drill, 50's are swim FAST (add up times, should be FASTER than 3 x 25 addup kick)
3 x 150 swim desc 1-3 to something JUICY @ 2:20 (@ 2:40 in 2nd set)
1st round is free, 2nd round is primary stroke NO FREE

Finish up with...
24 x 25 kick in sets of 4, THE USUAL @ :45
Odd rounds of 4 are with boards, even rounds of 4 are all UDK

Wear your mask all the way to the car, stay hydrated today & use your sunscreen, and do an excellent job with your drylands. Have a great day!

Saturday Morning, August 8, 2020- written for SC at either CCF or CM (JrG)

1 x 400-200 swim freestyle, 200 reverse IM drill

1:00 rest

6 x 75 @ 1:25- odds are 50 2k 1 pull breast drill (get flat at the end of each stroke), 25 choice kick FAST, focus on 4 small FAST UDK's off each wall; evens are swim back/breast/free by 25's desc 1-3

Check HR, then 1:00 rest, rotate 1 spot if going 3 or 4 per lane

6 sets of:

3 x 50 swim- odds are IM order by 25's @ :55 (#1 is fly/back then back/breast @ #3), #2 swim free @ :45

1 x 75 kick FAST for time on back @ 1:30 (go 50 kick free, 25 choice)- focus on 4 small FAST UDK's!

No rest between sets, except check HR & take :30 to rotate 1 spot after 2nd & 4th rounds

Finish up with as many rounds as possible ("AMRAP")...

1 x 75 swim freestyle br3 @ 1:00 (@ 1:10, okay)

1 x 50 swim/kick by 25's in primary stroke @ :50

1 x 50 all kick FAST @ :50

After even rounds, go 1 x 150 swim free or back desc the 3 x 50 1-3 to something juicy! All @ 2:30

Rotate 1 spot after every 3rd round (take :30 sec to rotate)

Wear your mask all the way to the car, stay well hydrated today & be sure to do an excellent job with your drylands! STAY :10 APART ON YOUR WAY OUT OF THE BUILDING. Have a great day!

Friday Morning, August 7, 2020- written for SCY @ CM (SrG)

 1 x 400- 200 swim freestyle, 200 reverse IM drill

1:00 rest

8 x 25 breast pull with free kick @ :35

4 sets of:

2 x 50 swim/kick breaststroke @ :55, desc 1-2

1 x 75 swim freestyle br3 @ :55

No rest between sets, check HR after 4th round, rotate 1 spot if going 3 per lane

4 sets of:

2 x 50 swim free br3 @ :40 (@ :45, okay)

1 x 75 swim IM fly/back/breast by 25's) @ 1:00 (@ 1:10, okay)

No rest between sets, check HR after 4th round & rotate 1 spot if going 3 per lane

1:00 rest, get ready for RACE DAY!!!!!

RACE DAY #2-

3 x BROKEN 100's IM from a dive in heats (went @ 4:00, 1 group every 2:00)

75 swim IM (fly/back/breast by 25's), :10 rest, last 25 is kick free on back, GET TIME and add up for 300 total

1 x 300 IM swim for time FAD (75 of each stroke) the goal is to be FASTER than your 3 x 100 addup

Wear your mask all the way to the car, stay well hydrated today & do an excellent job with your drylands. Tomorrow morning is down at the D for everybody, 8-10a. Have a great day!

Thursday Morning, August 6, 2020- DISTANCE, written for SCY @ CM (SO & SP)

1 x 400- 200 swim free/200 rev IM drill

1:00 rest

6 x 75 @ :10 rest- 25 skulling, 50 choice drill (odds free, evens NO FREE)

15 x 50 in sets of 5:

1-2, choice free drill/catchup free drill build kick @ 1:00

3-4, swim free build to FAST TURN/choice drill NO FREE by 25's @ :50

#5- swim/kick choice NO FREE by 25's @ :50

Check HR after #15, then 1:00 rest

2 sets of (one set can be pull):

4 x 100-

odds- swim free, except 3rd 25 is kick free on back @ 1:25

evens- swim IM, except last 25 is kick on back @ 1:25 (you'll have to hustle here)

2 x 125 swim free br3 @ 1:40 desc 1-2

1 x 150 swim free br3 @ 1:40

2 x 125 swim free br3 @ 1:40 desc 1-2 (faster)

1 x 150 swim free br3 @ 1:40- get time & check HR

:30 rest...

8 x 100 swim at Goal Pace @ 1:30-

1st set, go 75 swim at pace/25 drill

2nd set, go all 8 at pace, but @ 1:40

Check HR after #8, then...

2 x 350 @ follows:

1- odd 50's kick FAST (can be with boards or on back), even 50's swim IM order smooth & strong

:20 rest

2- swim for time (remember, one set can be pull) 

Check HR between sets & take 1:00 rest before starting the 2nd set.

Wear your mask all the way to the car...or, all the way to AUBURN, Quattro! Have a safe trip & know that we'll miss having you here with SNOW. Represent the men well on the The Plains!

Wednesday Afternoon, August 5, 2020- written for SCY @ CM (JrG)

1 x 400- 200 swim freestyle, 200 reverse IM drill

1:00 rest

12 x 75 in sets of 4 as follows:

1-2, drill/kick/drill by 25's, build the kick to FAST, all @ 1:20

3- 25 skulling (don't rush), 50 swim (same stroke as drill above) with FAST TURN/BO @ 1:30

4- all kick FAST for time on back: 50 choice, 25 kick free with arms toward ceiling, @ 1:30

Change strokes after every 4 x 75, check HR after #4, 8 & 12

Rotate 1 spot after #12

2 sets of:

9 x 25 as follows:

1-3 dolph kick on stomach as far as you can UDK, small FAST kicks off the wall @ :40

4-6, breast pull with free kick @ :35

7-8, swim breaststroke build to FAST, desc 1-2 @ :30

#9- kick FAST for time on back, 4 small FAST UDK's off the wall

Check HR after #9 & rotate 1 spot if 3 or 4 per lane

1:00 rest after #18

If 3 per lane, rotate 1 spot after each "longer swim"...

 9 x 50 in sets of 3-

1-2, swim/kick by 25's in primary stroke @ :55 desc 1-2

#3- swim free br3 @ :40 (#9 is @ :35!!)

1 x 350 swim free or back br3 5 @ 5:30, check HR

9 x 50 in sets of 3:

1-2, swim/kick by 25's in 4th best stroke @ :55, desc 1-2

#3- swim IM order by 25's @ :40

1 x 300 swim free or back br3 @ 5:00, check HR (should be FASTER per 50 than 350)

9 x 50 odds & evens as follows:

odds- kick on back @ :50, focus on 4 small FAST UDK's off each wall

evens- swim choice (if free, br3) @ :40

1 x 250 swim free or back br3, fastest time per 50 of the day

1:00 rest, check HR

Wear your mask all the way to the car, stay hydrated today and use your sunscreen if you have to be outside this afternoon. As always, be sure to keep up with your drylands, because "stronger OUT of the water means stronger IN the water." Have a great day!

Wednesday, August 5, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200

1:00 rest

12 x 75 @ 1:25-

1-2, drill/kick/drill, build to FAST on kick

3- skulling, 50 swim with FAST TURN/BO

4- all kick, focus on 4 FAST UDK's off each wall, get time & desc 1-4

Change stroke after every 4 x 75, Check HR after #12 & rotate 1 spot

Hopefully the water is a wee bit cooler this morning...

6 rounds of:

4 x 50 swim/kick by 25's @ :55 (odd rounds, NO FREE) or :50 (even rounds, free)

4 x 25 swim @ :35, same stroke as 50's above (200 set up, 2/3 all FAST, 4 all kick FAST)

1 x 150 pull free br 3/5/7 if no shnorkel @ 2:50

1 x 100 BROKEN KICK odd rounds on back (UDK's!), even rounds with boards

1st 2 rounds are 75/25, @ :15 rest

Check HR after the kick & rotate 1 spot after even rounds.

If there is time, finish up with...

MYSTERY SET- guess it and you don't have to do it!

Wear your mask all the way to the car, stay hydrated today & use your sunscreen. CONTINUE TO DO AN EXCELLENT JOB WITH YOUR DRYLANDS, they're so important...Have a great day!

Monday Morning, August 3, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200
1:00 rest

16 x 50 in sets of 8-
All drill/kick by 25's @ 1:00- build the kick to FAST, except 3,5 & 7 are kick FAST/skulling by 25's @ 1:20
1-8 are free, 9-16 are NO FREE

5 rounds (rotate 1 spot after 2nd & 4th rounds):
3 x 150-
1- swim/drill by 25's in primary stroke (NO FREE) build the 25 swim to FAST, @ 2:45
2- 50 swim in primary stroke (same stroke as 1st 150) @ 200 GP to hand touch, then 100 swim free cruise @ 2:15
3- all kick, 50 on back smooth & strong, get time (4 UDK's), 50 w/boards FASTER, :10 rest, 50 all out FAST, all @ 3:15
7 x 50
odds- swim IM order by 25's (NO FREE) @ :55, except in even rounds go swim/kick primary
evens are swim free br3 @ :40
Rotate 1 spot after 2nd & 4th rounds

Wear your mask all the way to the care, use your sunscreen today, stay hydrated & do a great job with your drylands (they're IMPORTANT!. Have a great day!

Sunday Morning, August 2, 2020- written for SCM @ CCF (SrG)

1 x 400- 200 swim free/200 rev IM drill
1:00 rest

6 x 75 @ 1:25- breast pull free kick/choice drill (primary)/kick build (1/2 way UDK)
6 x 25 choice fly drill @ :40
8 x 50 @ 1:00 (odds) & :50 (evens)-
odds- kick build to FAST backstroke turn/drill (choice breaststroke drill)
evens- swim/kick by 25's breaststroke
1:00 rest, check HR & rotate 1 spot

5 rounds of:
4 x 100-
odds- 25 dolph kick FAST, 75 swim "slide" IM @ 1:40
evens- 25 swim fly build to FAST, 75 kick IM by 25's @ 1:40
1 x 100 swim free br3 @ 1:15 (or @ 1:25)
BROKEN 100 KICK- different by round- get time & check HR
Rotate1 spot after each round

Finish up with...
24 x 25 kick @ :45 (odds) & :30 (evens)- sets of 4, the USUAL.

Wear your mask all the way to the car, use your sunscreen if you have to be outside & stay hydrated today. Do a great job with your drylands as well, it's so important, and a part of your workout routine. Have a great day!

Saturday Morning, August 1, 2020- written for SCM @ CCF (JrG)

1 x 400- 200 swim freestyle, 200 rev IM drill
1:00 rest

20 x 25 in sets of 5 (rotate after every 5):
1-2, @ :40, catchup free drill
#3 @ :25, all kick FAST, focus on 4 small FAST UDK's off the wall
4-5, choice drill in primary stroke NO FREE @ :40
Check HR

15 x 50 as follows:
1-2, kick on back desc 1-2 @ 1:10
3-4, swim kick desc 1-2 in primary stroke @ 1:00
#5: 2 x 25 all kick UDK as out&backs @ :30, these are FAST
Rotate after every 5 x 50. Check HR after #15

12 x 75 as follows:
1- swim IM @ 1:15
2- swim 25 in primary stroke (NO FREE), 50 kick focus on 4 small FAST UDK's
3- all kick @ 1:20 FAST for time
Rotate 1 spot after #6 & 12

9 x 50 swim 1 FAST 1 easy @ 1:00
3 free, 3 primary stroke, 3 choice

Wear your mask all the way to the car, stay hydrated & do an excellent job with your drylands today. Have a great day!

Friday Morning, July 31, 2020- written for SCY @ CM (SrG)

1 x 400- 200 swim free, 200 reverse IM drill
1:00 rest

9 x 50 @ 1:00- 2 drill/kick (build), 1 all kick, get time & desc 1-3 to something juicy!

4 sets of:
3 x 75 swim @ :55 (or @ 1:00), odds choice, #2 is swim IM
1 x 125 all kick @ 2:15 (or @ 1:00), desc 1-2
Focus on UDK's & rotate 1 spot after 2nd set. Then...

4 sets of:
3 x 75 kick @ 1:05 (or @ 1:15), #2 is IM; focus on 4 small FAST UDK's off each wall
1 x 225 swim @ 3:00 (or @ 3:20), desc 1-2
Hold a good stroke together through the 225, and rotate 1 spot after the 2nd set. Then...

15 x 50 kick @ 1:00, 1 FAST 1 easy; who can average under :35 for the FAST 50's? Under :38?

From a dive, finish up with...
1 x 175 RACE, who can be faster than last week's 175?!?

Wear your mask all the way to the car, stay hydrated today & do an excellent job with your drylands. Have a great day!