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

1 x 600- 300/200/100

1:00 rest

3 rounds of:

3 x 75 drill/kick/drill @ 1:20

1 x 125 kick (50) easy/FAST, 75 swim/drill/swim- desc the 25's swim

Check HR & rotate 1 spot after each round

12 x 50 kick @ :55, every 3rd is @ :45

3 x 100 swim IM (last 25 kick), desc 1-3 @ 1:40

12 x 50 kick @ :50, every 3rd is @ :40

3 x 100 swim IM (last 25 kick) @ 1:35

15 x 50 kick, 1 FAST 1 easy @ 1:00

SrG-

5 rounds-

3 x 125's swim neg split (100), last 25 drill @ 1:40

5 x 50 swim at GP (@ @ 1:00, 1 drill, 2 @ :10 rest)

Check HR & rotate 1 spot after even rounds

CoGr/Distance-

3 x 150 desc/1 x 800 neg split

3 x 225 desc/1 x 800 FASTER

3 x 300 @ 3:30 or 3:40 (3:50, okay)/1 x 800 FASTEST of the day

Wear your mask all the way to the car, do an outstanding job in school today- and with DRYLANDS. Have a great day!

Tuesday Morning, September 29, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS, CoGr)

 1 x 600- 300/200/100

1:00 rest

5 sets of:

1 x 75 @ 1:20- 50 drill, 25 FAST UDK on back

1 x 100 @ 1:40- 25 swim at 200 setup, 50 drill, 25 FAST UDK on stomach

2 rounds free, 2 rounds NO FREE, 1 round choice

Check HR & rotate 1 spot after 3rd & 5th rounds.

3 x 450 @ :20 rest as follows:

1&2- 25 swim at 200 setup, 25 drill, 50 swim at 200 GP, 50 kick on back (FAST/ez by 25's)

#1 is free, #2 is primary, rotate 1 spot, then...

#3 is swim odd 50's FAST TURN & BREAKOUT; even 50's all kick FAST on back

Check HR, then 1:00 rest

SrG:

5 rounds of 2 x 150 swim neg split free br3/1 x 175 swim strong free br3 @ 2:15* (gets :05 faster by rd)

Then finish with out&backs/25's set

SrS/JrG:

6 rounds of-

2 x out&backs with boards @ :30- all FAST

4 x 25-

1-2 @ :40 (15/10)- swim

#3 all swim FAST @ :20

#4- all FAST UDK @ :40

Rotate 1 spot after even rounds

Wear your mask all the ay to the car, do an excellent job with school today- and with DRYLANDS! Have a great day!

Monday Afternoon, September 28, 2020- written for SCY @ the D (PM JrG)

 1 x 600- 300/200/100

1:00 rest

9 x 100-

1&2, 50 drill, 50 kick on back- focus on 4 small FAST UDK's off each wall, all @ 1:50

#3- 25 swim (same stroke as drill above) build to FAST turn, 75 kick (last 50 w/boards) @ 1:35

Check HR after #3/6/9 & rotate 1 spot

With boards @ the 25's, several 5 rounds of...

2 x 75 kick, desc 1-2 @ 1:20- focus on the 4 small FAST UDK's

6 x 25 kick @ :35 (15 FAST/10 easy), except #3, 4 & 6 are all FAST @ :20

1 x 100 swim STRONG negative split, go Free in odd rounds, NO FREE in even rounds; if going IM, go 25 fly build, 50 back STRONG neg split, and 25 breast FAST

Check HR & rotate 1 spot after each round

CoGr: went 6th round with 25's kick as follows- 1, 2, 4, 5 & 6 all @ :20, great job!

Finish up with...

MYSTERY SET!

PM JrG, go 3 x 200 kick all out FAST for time @ 4:00 (4:30 if needed), 100 with boards, 100 on back

Today the Mystery Set was 6 x 200 kick @ 4:00- 100 with boards, 100 on back- all FAST!

CoGr got out early on SP's 2:31.1, very impressive!

Wear your mask all the way to the car, do an excellent job with your HW tonight(and with DRYLANDS!) & stay well hydrated. Have a great day!

Monday Morning, September 28, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 100-

1&2, 50 drill, 50 kick on back- focus on 4 small FAST UDK's off each wall, all @ 1:45

#3- 25 swim (same stroke as drill above) build to FAST turn, 75 kick (last 50 w/boards) @ 1:35 (CoGr @ 1:30)

Check HR after #3/6/9 & rotate 1 spot

With boards @ the 25's, several (and then several more) rounds of...

2 x 75 kick, desc 1-2 @ 1:20- focus on the 4 small FAST UDK's

6 x 25 kick @ :35 (15/10), except #3&4&6 are all FAST @ :20

1 x 100 (or maybe something different) swim STRONG negative split, changes by round

Check HR & rotate 1 spot after each round

CoGr: went 6th round with 25's kick as follows- 1, 2, 4, 5 & 6 all @ :20, great job!

Finish up with...

MYSTERY SET!

Today the Mystery Set was 6 x 200 kick @ 4:00- 100 with boards, 100 on back- all FAST!

CoGr got out early on SP's 2:31.1, very impressive!

Wear your mask all the way to the car, do an excellent job in school today (and with DRYLANDS!) & stay well hydrated. Have a great day!

Sunday Morning, September 27, 2020- written for LCM @ the St. James

 1 x 600- 300/200/100

1:00 rest

With fins:

6 rounds of 3 x 50 drill @ 1:00 & 1 x 25 small FAST UDK @ :20 (2nd 50 is 1/2 UDK 1/2 drill)

 Take fins off, check HR

6 sets of:

4 x 50 swim free br 3 @ :45 (#3 @ :35)- 1st set can be @ :50 & :40

3 x 100 swim/kick in primary stroke @ 2:00, desc 1-3 to something juicy

4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (3rd & 6th sets @ :50)

Until 1p, finish up with...

6 x 150 pull free desc 1-3 @ 2:20 (1-3) and 2:10 (4-6)

4 x 250 pull free desc 1-3/4 @ 3:30

3 x 350 pull free desc 1-3 @ 5:30

Wear your mask all the way to the car, stay well hydrated and make sure you're ready for the week ahead at school. Have a great day!

Saturday Morning, September 26, 2020- written for SCY @ the D (SrG & AM JrG)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 UDK (AFAYCG) then dolph kick on side, 25 ra2 la2 free drill

4 x 100 @ 1:45- 25 kick free head out, 75 drill/swim/drill by 25's in primary stroke NO FREE

Check HR, take fins off & rotate 1 spot

3 sets of:

8 x 50 kick @ :55* on back- FAST backstroke turn & UDK's

2 x 75 @ 1:30 kick FAST for time with boards @ 1:40- get times, add together

4 x 25 kick with boards- odds all out FAST @ :20, evens are 15/10 @ :40

4 x 75 swim free br3 @ 1:00* desc 1-4, except #3 is always swim IM (NO FREE)

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

*for 3rd set, 50's kick on back @ :50, 75's swim @ :55

After 3rd set...

1 x 400 kick FAST for time with boards, can you be FASTER than the 75's add-up?!?

If there is time...

100's kick/swim by 50's in 4th best stroke @ 1:50, desc 1-3's

Wear your mask all the way to the car, do an excellent job with your HW this weekend (and with DRYLANDS!!) & get excited for next week's RACE DAY. Have a great day!

Friday Morning, September 25, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS)

 Meet Warmup, then...

RACE DAY!!

Today we went 6 x 100 from a dive @ approximately 10:00 (one heat at a time, exit the pool at the far end after getting your time; only one heat at a time allowed in the warmdown lanes)

1-2, swim straight, #3 is BROKEN (25/50/25, @ :10 rest); change strokes after #3 if you'd like

Distance: 5 x 200 from a dive, #3 also BROKEN (75/50/75, all @ :15 rest)

Warmdown with the following...

18 x 50 in sets of 6 (6 @ :55, 6 @ :50, 6 @ :45)

1-2, swim/kick by 25's desc

#3- all kick

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

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

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

1:00 rest

6 x 75 @ 1:20- 25 dolph kick on side, 50 ra2 la2 free drill- keep head still, long stroke, roll hips

3 x 100 @ 1:45- 25 catchup free drill (BIG kick), 50 choice drill primary stroke (NO FREE), 25 kick on back- focus on 4 small FAST UDK's off the wall, then build kick to FAST on the surface)

4 rounds of:

2 x 50 swim/kick by 25's @ 1:00 (get :05 faster by round) in primary stroke (same stroke as 100's above)

2 x "out&backs" all small FAST UDK's! 1st @ :40, 2nd @ :20

NO REST between rounds, except rotate 1 spot after 2nd set, check HR

24 x 100 in sets of 8 as follows:

1- 25 kick FAST with boards, 75 swim back (50)/breast (25) @ 1:45

2- 25 swim fly, 50 kick FAST with boards, 25 swim breast @ 1:45

3- swim 75 IM, 25 kick FAST free with boards @ 1:45

4- swim all free br3 @ 1:10 (@ 1:15, okay)

5-8, all kick desc 1-4 @ 1:45 (with boards, except #3 is always on back; 2nd set of 8 is on back, #3 with boards- same intervals); #8 needs to be SMOKING FAST!

Check HR after each round & rotate 1 spot.

With fins, finish up with...

18 x 25 in sets of 6 (1 x 50 swim all out FAST for time after each round of 6)

1-6, go odds @ :40 (15/10) and evens all FAST @ :20 (extra :30 rest before 50 swim after each set of 6)

Wear your mask all the way to the car, do an excellent job in school today (and with drylands!) & have a great day!

Wednesday Morning, September 23, 2020- written for SCY @ the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25- 2 fly drill @ :35, 1 all UDK @ :20

Take fins off, rotate 1 spot

3 rounds of:

4 x 100 kick @ 1:40 (JrG @ 1:50, okay)- 

25 dolph kick w/bds, 50 kick free on back (UDK's!), 25 breast kick w/bds; except...

#3 is all swim free br3 @ 1:10 (@ 1:15, okay; @ 1:20 for JrG)

3 x 50 swim/kick by 25's all fly @ :55 desc 1-3 to what you can (JrG @ 1:00; last round is :05 faster, except CoGr gets :05 faster by round)

Check HR after each round & rotate 1 spot

Distance Group-

3 sets of:

4 x 225 swim @ 3:00/3:20-

odds swim free br3, except middle 75 is swim IM

evens swim IM (3 x 75's IM, no free), except middle 75 is swim free br3

1 x 450* swim free br3, desc the 3 x 150 to something juicy

*in 2nd set, go 1 x 600 swim free br3, desc 200's 1-3

*in 3rd set, go 1 x 750 swim free br3, desc the 250's 1-3

Check HR & 1:00 rest between rounds

SrG, SrS AM & JrG PM:

8 rounds of:

1 x 75 @ 1:30- 25 swim at 200 setup, 50 drill

1 x 100 swim free br 3 @ 1:10 (@ 1:15, okay; JrG @ 1:25)

1 x 100 BROKEN- 2 x 50 swim @ :10 rest at 200 GP, all @ 1:40

1 x 75 swim FAST for time, really bring your legs in on the last 50

Check HR after each round, then 1:00 rest; rotate after even rounds

Wear your mask all the way to the car, do an excellent job with school today- and with drylands tonight. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins, 11 x 50 @ 1:00 breast drill & flip turns

Take fins off...

10 x 75 @ 1:10 (odds, swim ba-br-fr) or 1:20 (all kick, FAST turns, evens)

9 x 100- swim 1-2 @ 1:40 ba/br desc, #3 all kick focus on 4 small FAST UDK's @ 1:40

8 x 50 swim odds ba/br @ :50, evens swim free @ :40

8 x 50 swim as above, @ :45 & :35

9 x 25 all kick, 1-2 @ :35 (15/10 & all FAST, focus on UDK), #3 all FAST @ :25

10 x 75- odds swim 25 fly, 50 kick; evens 50 swim back, 25 breast- all @ 1:10

11 x 100 kick @ 1:45 straight descend (odds with boards, evens on back), OR...

3 x 275 swim free desc 1-3 @ 4:00 choice equip

Check HR

Wear your mask all the ay to the car, do an excellent job with your drylands today- and with school. Have a great day!

Monday Afternoon, September 21, 2020- written for SCY @ the D (PM JrG)

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

1:00 rest

With fins, 4 sets of:

2 x out & backs @ :40- all small FAST UDK's, forward ss @ midpool

2 x 25 drill @ :40

1 x 75 sw-K-sw by 25's, desc this 75 1-4, @ 1:30

Check HR after each 75 & rotate 1 spot after 2nd & 4th sets

Take fins off after 4th set.

6 sets of:

1 x 75 kick @ 1:25- 25 dolph kick FAST with boards, 50 on back (4 UDK's!)

1 x 100 kick @ 1:45- 1st & 4th 25's kick with boards FAST, middle 50 kick on back (4 UDK's!)

3 x 50 swim/kick by 25's @ :55, except 2nd 50 is always swim free br3 @ :40

2 rounds primary stroke, 2 rounds choice, 2 rounds in 4th best stroke (NO FREE)

Rotate after 2nd & 4th rounds, check HR

20 x 75 in sets of 5 as follows:

1-2, swim IM (NO FREE) @ 1:20, desc 1-2

3-4, swim free br3 @ 1:05, desc if possible

5- all kick FAST for time with boards- get time

1:00 rest between sets, check HR

With fins, until you have to get out...

25's in sets of 4 as follows:

1- swim build @ :40

2- swim 15y FAST/10 yards drill @ :40

3- all swim FAST @ :20

4- all small FAST UDK's @ :40 (on stomach, okay)

Change strokes after each round, check HR

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with drylands (all week!). Have a great day!

Monday Morning, September 21, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS, CoGr)

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

1:00 rest

With fins, 4 sets of:

2 x out & backs @ :40- all small FAST UDK's, forward ss @ midpool (CoGr go @ :40 & :20)

2 x 25 drill @ :40

1 x 75 sw-K-sw by 25's, desc this 75 1-4, @ 1:30

Check HR after each 75 & rotate 1 spot after 2nd & 4th sets

Take fins off after 4th set.

6 sets of:

1 x 75 kick @ 1:20- 25 dolph kick FAST with boards, 50 on back (4 UDK's!)

1 x 100 kick @ 1:40- 1st & 4th 25's kick with boards FAST, middle 50 kick on back (4 UDK's!)

3 x 50 swim/kick by 25's @ :50, except 2nd 50 is always swim free br3 @ :40 (CoGr @ :35)

2 rounds primary stroke, 2 rounds choice, 2 rounds in 4th best stroke (NO FREE)

Rotate after 2nd & 4th rounds, check HR

20 x 75 in sets of 5 as follows:

1-2, swim IM (NO FREE) @ 1:15, desc 1-2 (JrG @ 1:20, okay)

3-4, swim free br3 @ 1:00 (CoGr @ :55), desc if possible

5- all kick FAST for time with boards- get time

1:00 rest between sets, check HR

With fins, until you have to get out...

25's in sets of 4 as follows:

1- swim build @ :40

2- swim 15y FAST/10 yards drill @ :40

3- all swim FAST @ :20

4- all small FAST UDK's @ :40 (on stomach, okay)

** CoGr, after each set of 4 x 25, go 1 x 50 swim all out FAST for time

Change strokes after each round, check HR

Wear your mask all the way to the car, do an excellent job in school today- and with drylands (all week!). Have a great day!

Sunday Morning, September 20, 2020- written for LCM @ St. James

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's!)

1:00 rest

3 sets of:

5 x 50 drill @ 1:00- except #'s 2&4 are all kick on back (kick is @ :55 in 2nd set, @ :50 in 3rd set)

1 x 150 swim/kick/swim by 50's, get time & desc from round to 3

Check HR after each round, then :30 rest

With fins, 6 sets of:

1 x 25 all drill @ :50

1 x 50 swim FAST/kick FASTER (all UDK) by 25's @ 1:00

No rest between sets, go primary stroke for first 4 rounds, then choice for last 2 rounds

Check HR, keep fins on...

1 x 450 as follows:

Midpool (between the flags), all drilling

Either end (inside the flags, turns)...swim FAST TURNS & BREAKOUTS

First 150 with fins, then last 300 NO FINS

1:00 rest, check HR

6 rounds of:

1 x 100 swim free br3 @ 1:10 (@ 1:15, okay)

1 x 50 kick FAST for time with boards @ 1:00

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

1 x 50 kick FAST for time @ 1:00

1 x 100 swim free br3 @ 1:10 (@ 1:15, okay)

Check HR after each round, then 1:00 rest

1 x 150 easy drill/choice by 25's before you get out. Remember, Monday is going to be the day off for this group unless you've specifically been told something different. Wear your mask all the way to the car, make sure you're ready for the week ahead at school & do an excellent job with your drylands this week. Have a great day! 

Saturday Morning, September 19, 2020- written for SCY @ the D (SrG & JrG)

1 x 600- 300/200/100

1:00 rest

With fins:

24 x 25 in sets of 4 as follows:

1-2, drill @ :40 (even rounds of 4 these are sit & spin back drill)

3- small FAST UDK as far as you can go UDK, then forward ss, then kick free head out @ :20

4- kick free on back w/arms toward ceiling @ :40

Rotate 1 spot after #12, you only get :30 to move to the next spot (go UDK to the next spot)

Check HR & take fins off after #24, then rotate 1 spot again

12 x 100 @ 1:45 in odds & evens as follows:

odds- swim 75 backstroke (desc 25's 1-3), last 25 UDK on stomach as far as you can, then on side

evens- 25 swim in primary stroke at 200 setup ("giddyup," minus the kick), then 75 kick (25 @back, 50 wboards)

Check HR & rotate 1 spot (same :30 to do so), then...

16 x 25 kick-

1-2 with boards (odds 15/10 @ :40, evens all FAST @ :20)

3-4, on back (build & all FAST by 25's), focus on 4 small FAST UDK's

Go 4 free, 4 NO FREE

Check HR after #16, rotate 1 spot

With boards, 8 x 50 kick all out FAST for time @ 1:10- keep track of average & fastest time

1:00 rest, check HR & get fins

With fins:

12 x 150 @ 2:40 desc sets of 3 as follows:

1-3, swim free

4-6, swim primary stroke NO FREE

7-9, choice

10-12, all KICK on back

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

Friday Morning, September 18, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS, CoGr)

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

1:00 rest

4 x 150 @ 2:40- 50 drill, 25 kick on back (build), 25 drill, 50 kick neg split (4 UDK's)

5* rounds of:

2 x 50 kick on back desc 1-2 @ :55 (4 small FAST UDK's off each wall)

4 x 25 kick with boards @ :35- 15 yards FAST, 10 easy- except #3 is all FAST @ :20 

*3rd & 5th rounds, the 50's are drill and the 25's are swim (same 15/10 @ :35, #3 all FAST @ :20)

Rotate 1 spot after 2nd & 5th rounds, check HR

15 x 50 @ 1:00 all kick as follows:

odds- FAST for time with boards (bank the rest)

evens- on back moderate, except focus on FAST backstroke turn & 4 small FAST UDK's

Check HR & rotate 1 spot

12 x 75 all kick @ 1:20 as follows:

odds- 25 dolph kick FAST with boards, 50 easy on back, focus on FAST turn & 4 small FAST UDK's

evens- all FAST for time with boards- goal should be 100 SCY goal time!

Check HR & rotate 1 spot, then...

3 x 300 swim free or back desc 1-3 to something JUICY @ 5:00 (CoGr @ 4:00)

Check HR & 1:00 rest

1 x 175 swim free or back (same stroke as 300's) FROM A DIVE- goal is 200 SCY goal time

1:00 rest

3 x 250 choice desc 1-3 @ 4:00 (pull, swim, kick, some sort of swim/kick- your choice, but all the same)

1 x 125 kick FAST for time with boards- add time to 175 swim above, how close did you get to your 3rd 300 swim above?

Warmdown with 6 x 50 @ :10 rest, drill/skulling by 25's

Wear your mask all the way to the car, stay well hydrated today and do an excellent job in school. SrS AM & CoGr are off tomorrow, otherwise you're here at the D 8-10a tomorrow morning, temperature check at 7:50a. Have a great day!

Thursday Afternoon, September 17, 2020- written for SCY @ the D (PM JrG)

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

1:00 rest

3 x 200 @ 3:40-

1- 150 drill/swim by 25's, 50 kick on back (4 small FAST UDK's!)

2- 100 drill/swim by 25's, 100 kick- 50 wboards, 50 on back desc 1-2

3- 50 swim with FAST TURN, 150 kick- go w/boards, on back, w/boards by 50's & desc 1-3 to FAST

8 x 25 drill in primary stroke NO FREE @ :40

1:00 rest, check HR & rotate 1 spot

2 sets of:

3 x 50 kick @ :55, desc 1-3 to something juicy- odds with boards, #2 on back, desc 1-3

2 x 125 @ 2:15- 50 swim at 200 setup, 25 drill, 50 swim at 200 Goal Pace- change gears here!

3 x 75 swim/kick/swim free by 25's @ 1:15

2 x 125 swim @ 2:15- as above

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

1st set in primary stroke, 2nd set is free

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

Thursday Morning, September 17, 2020- written for SCY @ the D (SrG, JrG, SrS-AM & CoGr)

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

6 x 200 @ 3:30 (3 free, 3 NO FREE) as follows:

#1, 150 drill/swim by 25's, then last 50 kick on back

#2- 100 drill/swim by 25's, then 100 kick (50 with boards, 50 on back desc 1-2)

#3- 50 swim with FAST TURN, 150 kick (by 50's, go w/boards, on back, w/boards- desc 1-3)

1:00 rest, check HR & rotate 1 spot

8 x 25 in primary stroke, all drill @ :40

1:00 rest

2 sets of:

3 x 50 kick @ :55, desc 1-3 to something juicy- odds with boards, #2 on back, desc 1-3

2 x 125 @ 2:15- 50 swim at 200 setup, 25 drill, 50 swim at 200 Goal Pace- change gears here!

3 x 75 swim/kick/swim free by 25's @ 1:10

2 x 125 swim @ 2:15- as above

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

Until it's time to get out...

3 x 25 drill @ :40

3 x 50 swim @ :40- FAST TURN

Check HR after #3, then :30 rest, then...

3 sets of:

1 x 75 drill/swim/drill by 25's @ 1:10

1 x 100 swim free @ 1:10

Check HR after 3rd set & rotate 1 spot

College Group-

Finish up with (as many reps as possible):

5 x 25 drill @ :35- except #4 is an "out & back" @ :20- all UDK, all FAST!

1 x 75 swim (same stroke as drilling above)- go deliberate/build to RACE PACE/deliberate by 25's

:30 rest after each 75, check HR

Wear your mask all the way to the car, do an excellent job in school today and stay well hydrated. Be sure to work hard on the drylands, too. Have a great day!

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

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

1:00 rest

Talk about "I to Y" breaststroke drill- head down until the insweep

With fins, 4 sets of:
3 x 25 "I-Y" breaststroke drill @ :40, feel water on hands, don't rush
2 x 150 breast pull with dolph kick & flip turns @ 2:40, desc 1-2
Check HR & 1:00 rest between 2nd & 3rd sets, rotate 1 spot

3 sets of:
4 x 50 swim breast/free by 25's @ :50, except 3rd 50 is swim/kick on back by 25's
1 x 75 swim all breaststroke- big kick drives the first 50, then pick up tempo (w/same big kick) on last 25
Check HR after 2nd set, rotate 1 spot

4 sets of:
4 x out & backs @ :40
4 x 25 kick all FAST @ :45 (even rounds all @ :35) with boards
1 x 100 kick FAST for time on back, focus on 4 small FAST UDK's off the wall
Rotate 1 spot after 2nd set, check HR

Wear your mask all the way to the car, and do an excellent job in school today. Remind your parents to look for Teresa's email later this morning about the drylands. Have a great day!

Distance Group/College Group-

2 x 75 drill/drill/kick @ 1:20

1 x 125 @ 2:15- 50 swim/50 kick/25 skulling

2 x 75- as above

2 x 125 as above, desc the 100 swim/kick

2 x 75 as above

3 x 125 as above, desc the 10 swim/kick

Check Hr, then...

8 x 350 swim as follows:

150 swim smooth & strong, 50 drill, 150 swim FASTER

Go @ :20 rest after each 350

4 free, 2 NO FREE, 2 choice

Finish with as many rounds as possible-

5 x 25 drill @ :35, except #4 is an "out & back- all UDK, all FAST, @ :20

1 x 75 swim DPS/build/DPS, put a good stroke on this throughout

Check HR after each round

Tuesday Afternoon, September 15, 2020- written for SCY @ the D (PM JrG)

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

Talk about "I to Y" breaststroke drill- head down until the insweep

With fins, 4 sets of:
3 x 25 "I-Y" breaststroke drill @ :40, feel water on hands, don't rush
2 x 150 breast pull with dolph kick & flip turns @ 2:40, desc 1-2
Check HR & 1:00 rest between 2nd & 3rd sets, rotate 1 spot

3 sets of:
4 x 50 swim breast/free by 25's @ :50, except 3rd 50 is swim/kick on back by 25's
1 x 75 swim all breaststroke- big kick drives the first 50, then pick up tempo (w/same big kick) on last 25
Check HR after 2nd set, rotate 1 spot

(If there is time...)
2 sets of:
4 x out & backs @ :40
4 x 25 kick all FAST @ :45 (even rounds all @ :35) with boards
1 x 100 kick FAST for time on back, focus on 4 small FAST UDK's off the wall
Rotate 1 spot after 2nd set, check HR

Wear your mask all the way to the car, and do an excellent job with your HW tonight. Remind your parents to read Teresa's email about the drylands and the (ever-changing) entry procedures. Have a great day!

Tuesday Morning, September 15, 2020- written for SCY @ the D (SrG, JrG, SrS & SrB)

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

Talk about "I to Y" breaststroke drill- head down until the insweep

With fins, 4 sets of:
3 x 25 "I-Y" breaststroke drill @ :40, feel water on hands, don't rush
2 x 150 breast pull with dolph kick & flip turns @ 2:40, desc 1-2
Check HR & 1:00 rest between 2nd & 3rd sets, rotate 1 spot

3 sets of:
4 x 50 swim breast/free by 25's @ :50, except 3rd 50 is swim/kick on back by 25's
1 x 75 swim all breaststroke- big kick drives the first 50, then pick up tempo (w/same big kick) on last 25
Check HR after 2nd set, rotate 1 spot

4 sets of:
4 x out & backs @ :40
4 x 25 kick all FAST @ :45 (even rounds all @ :35) with boards
1 x 100 kick FAST for time on back, focus on 4 small FAST UDK's off the wall
Rotate 1 spot after 2nd set, check HR

Wear your mask all the way to the car, and do an excellent job in school today. Remind your parents to look for Teresa's email later this morning about the drylands. Have a great day!

Monday Afternoon, September 14, 2020- written for SCY at the D (PM JrG)

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

8 x 100 @ 1:45 (Last 2 @ 1:35)
odds- 25 dolph kick on back, 50 choice back drill, 25 kick breast on back build
evens- 25 dolph kick with boards, 50 2k1p breast drill, 25 free kick with boards
8 x 25 @ :40 choice drill in primary stroke, except 3, 5 & 7 are small FAST UDK @ :25
1:00 rest, check HR & rotate 1 spot

3 sets of:
5 x 50 swim free br3 @ :55*, STRONG neg split (*gets :05 faster by round), except #4 is NO FREE
4 x 25 kick with boards (on back in 2nd set) @ :45, odds are build to FAST, evens are 15y FAST/10y easy
Check HR after 2nd set, then rotate 1 spot (no rest or rotation between 1st & 2nd sets)
Until you have to get out, finish up with...
5 x 100's as follows:
1- 25 kick FAST dolphin kick with boards, 75 kick smooth on back, 4 UDK's @ 1:45
2- 25 kick smooth on back, 50 kick choice FAST with boards, 25 breast kick on back, @ 1:45
3- 25 kick choice on back build, 75 kick IM with boards all FAST @ 1:45
4- swim free @ 1:10 (CoGr) or 1:15 (SrG, JrG & SrS) br3- smooth, make interval
5- all kick FAST for time with boards
Check HR after each round & rotate 1 spot.

Wear your mask all the way to the car, do an excellent job with your HW tonight, and with your drylands. Have a great day!

Monday Morning, September 14, 2020- written for SCY @ the D (SrG, JrG & SrS AM)

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

8 x 100 @ 1:45 (Last 2 @ 1:35)
odds- 25 dolph kick on back, 50 choice back drill, 25 kick breast on back build
evens- 25 dolph kick with boards, 50 2k1p breast drill, 25 free kick with boards
8 x 25 @ :40 choice drill in primary stroke, except 3, 5 & 7 are small FAST UDK @ :25
1:00 rest, check HR & rotate 1 spot

3 sets of:
5 x 50 swim free br3 @ :50*, STRONG neg split (*gets :05 faster by round), except #4 is NO FREE
2 x out & backs , all small FAST UDK, @ :40
2 x 75 kick on back @ 1:20 desc 1-2 to something JUICY
2 x out & backs w/boards @ :40
1 x 350 swim IM (75 of each stroke, then 50 kick free), desc 1-3 to what you can
1:00 rest between sets, check HR & rotate 1 spot

Until you have to get out, finish up with...
5 x 100's as follows:
1- 25 kick FAST dolphin kick with boards, 75 kick smooth on back, 4 UDK's @ 1:45
2- 25 kick smooth on back, 50 kick choice FAST with boards, 25 breast kick on back, @ 1:45
3- 25 kick choice on back build, 75 kick IM with boards all FAST @ 1:45
4- swim free @ 1:10 (CoGr) or 1:15 (SrG, JrG & SrS) br3- smooth, make interval
5- all kick FAST for time with boards
Check HR after each round & rotate 1 spot.

Go a 150 drill/skulling by 25's before you get out. Do an excellent job in school today, and with your drylands. Wear your mask all the way to the car and stay 10 seconds apart from EVERYBODY. Have a great day!

Sunday Morning, September 13, 2020- written for LCM @ St. James

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

With fins:
12 x 50 in 3's
1-2 drill @ 1:00
#3- all kick, focus on UDK for 25M, then build for 25M
#3 @ :55
#6 @ :50
#9 @ :45
#12 @ :40
Check HR, rotate 1 spot, then...
6 x 100 in primary stroke @ 2:00-
50 drill to a hand touch
50 swim build to FAST
Check HR & take fins off, rotate 1 spot

With buoys where necessary-
3 rounds of:
6 x 50 swim free br 3, 1-2 @ :50 (dps), #3 @ :40
3 x 150 pull free br 3/5/3 @ 2:20, desc 1-3
1 x 250- 50 pull br 3, put buoy up, check clock, then 200 swim strong- get time & desc

With boards where noted, until 1p:
4 x 50 kick @ 1:10, desc 1-3 hold for 4 (even rounds @ back, focus on UDK)
2 x 100 swim/kick by 50's @ 2:00, NO FREE, desc 1-2 to what you can.
Check HR after each round & rotate 1 spot.

Wear your mask all the way to the car. Do an excellent job with your HW today & get excited for our first full week. Have a great day!

Saturday Morning, September 12, 2020- written for SCY @ the D (SrG & JrG)

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

With fins:
4 x 75 @ 1:20- 25 kick free head out, 25 choice drill, 25 kick free arms toward ceiling
8 x 25 @ :35-
sit & spin back drill @ :35, except 3, 5 & 7 are all FAST UDK @ :20
9 x 50 @ :55-
fly pull free kick/UDK by 25's, except 3, 6 & 9 are all FAST KICK @ :40
1:00 rest, check HR & rotate 1 spot. Take off fins

BIG 75's....
8 x 75's as follows:
1-6, "slide IM" @ 1:10, include free (fly/back/breast, then back/breast/free, etc...)
7-8, kick FAST @ 1:15, with boards if you can get it, on your back if you can't
1 x 300 swim freestyle, start at 80-85% effort, desc the 3 x 100 to something juicy
Repeat the set 3 times

If there is time, finish up with...
25's, "over/unders"

Wear your mask all the way to the car, do an excellent job with your drylands today, and be sure to thank your parents for giving you the opportunity to swim. Have a great day!

Thursday Morning, September 11, 2020- written for SCY @ the D (SrG, SrS AM, JrG AM & CoGr)

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

Rotate 1 spot after #16...
24 x 100 in sets of 4 as follows:
1-4, drill/drill/swim/kick on back @ 1:40
5-8, all kick, 50 on back (4 UDK's!), 50 w/boards- neg split each 50- 2nd 25 is FAST @ 1:45
9-12, 25 drill, 50 swim FAST TURN, 25 skulling @ 1:50
13-16, all kick 50 on back (FAST TURN), 50 with boards FAST (3rd 25 is dolphin kick), @ 1:45
17-20, 25 swim build (think "200 setup"), 50 drill, 25 swim FAST @ 1:40
21-24, all kick FAST with boards, 25 dolphin kick, :10 rest, 75 free/breast/free by 25's, a;; @ 2:00
1:00 rest, check HR

SrG/SrS/JrG...
With fins,
9 x 75 @ 1:20, breast pull w/dolph kick & FLIP TURNS desc 1-3's to something FAST
Check HR then take off fins & rotate 1 spot.

3 sets of:
1 x 150 swim freestyle br3 @ 1:50 (@ 2:00, okay)- good UDK's & long stroke, add kick on 2nd 75
3 x 50 swim/kick breaststroke desc 1-3 @ 1:00* (*gets :05 faster by round)
Check HR after each round, rotate 1 spot after 2nd set.
After 3rd set, check HR & continue right into...
8 x 50 @ 1:00- drill/choice by 25's
1:00 rest, put fins on, rotate 1 spot if 3 or 4 per lane

With fins...
9 x 150 swim @ 2:40 desc 1-3's to all out FAST (1-3 free, 4-6 choice, 7-9 NO FREE)
Check your HR after #9, then 150 drill/skulling by 25's before you get out.

College Group ("CoGr")-
After the 24 x 100, continue with...

With fins:
3 sets of:
3 x 25 drill @ :35
1 x 75 swim (same stroke as 25's drill), desc the 3 x 25 to all out FAST @ 1:15
No rest between sets, NO FREE on 3rd set

3 sets of:
1 x 75 drill/kick UDK FAST/drill by 25's @ 1:20
5 x 25 as follows:
odds- swim FAST @ :40
even 25's- all FAST UDK @ :20
No rest between sets.
Check HR & take fins off after 3rd set, 100 easy choice loosen
Check HR again.

Finish up with...
3 sets of:
5 x 50 @ :40 swim free/NO FREE by 25's
5 x 25 @ :40 swim at 100 RACE PACE (#3 is all drill, bank the rest)
5 x 50 @ :40 all kick, except 2&4 are kick/swim by 25's
Check HR & 1:00 rest after each round.

150 drill/skulling by 25's before you get out. Do an excellent job with your schoolwork today, and your drylands. Enjoy your day off tomorrow & get excited for our first LCM workout onSunday. Have a great day!

Thursday Morning, September 10, 2020- written for SCY @ the D (SrG, SrS AM, JrG & CG)

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

2 sets of, 1st set with fins (1st set only):
6 x 25 drill @ :40, except #4 is FAST UDK @ :20
3 x 100 @ 1:40- 75 drill/swim/drill by 25's, last 25 kick free on back w/arms toward ceiling
7 x 50- odds are swim/kick @ :50 desc 1-4, evens are kick on back @ :40, make the interval
Check HR after 1st set, then take off fins & 1:00 rest
After 2nd set...
2 sets of:
3 x 100 kick on back free/NO FREE by 50's @ 1:45, desc 1-3
4 x 75 kick IM with boards @ 1:20 desc 1-3/4
5 x 50 kick in primary stroke on back @ 1:00, desc 1-3/4-5
Check HR after 2nd set & rotate 1 spot
After 2nd set...
5 x 450 as follows:
1- swim free, desc the 150's to what you can, :hand touch @ 300, okay
2- swim IM (by 50's, NO FREE), hand touch at 300 okay
3- all kick, last 50 of each 150 can be with boards, first 100 on back)
4- primary stroke NO FREE, hand touch @ 300, okay
5- choice- hand touch at 300, okay

If there is time...
24 x 25 with fins in sets of 4, the usual

Wear your mask, stay well hydrated & do an excellent job in school today. Be sure to stay on top of your drylands as well. Have a great day!

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

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

3 x 200 @ 3:30- 150 drill/swim by 25's, last 50 kick on back desc 1-3, focus on 4 UDK's
15 x 50 @ 1:00 (odds @ :55 for SrG & CoGr)-
odds- swim (build to FAST TURN)/kick- go UDK as far as you can off the turn, desc 1-8
evens- drill/kick by 25's
Check HR, rotate one spot after #15
1:00 rest

5 rounds of:
2 x out & backs, all fast @ :45/:25
1 x 150 swim neg split free br3 (can be back, 5th round is IM, no free) @ 2:00 (1:50 CoGr, 2:10JrS)
8 x 25 kick as follows:
1-4 with boards @ :45 (15/10)/:25 (all FAST)
5-6 on back @ :30, desc 1-2 to FAST (focus on 4 small FAST UDK's)
7-8, with boards, as above
1 x 100 @ 1:10 swim free (JrS @ 1:20)- add 1 x 100 on this interval in odd rounds)
Check HR, rotate 1 spot
1;00 rest after each round

Finish up with...
4 x 75 pull free br 3/5/3 by 25's @ 1:10, #4 is @ 1:00
4 x 75 pull free br 3/5/3 by 25's @ 1:05, #4 is @ :55
4 x 75 pull free br 3/5/3 by 25's @ 1:00, #4 is @ :50
Check HR...
1 x 150 drill/skulling by 25's
Check HR again before you get out.

Do an excellent job with school today, stay well hydrated & work hard on your drylands. Have a great day!

Tuesday Morning, September 8, 2020- written for SCY @ The D (SrG, SrS, JrG, College Group)

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

18 x 25 in sets of 6 as follows:
2- drill choice @ :40
1- kick on back, 4 FAST UDK's, @ :40
1- easy skulling @ :40
2- kick (1st is regular 25 all FAST @ :40; 2nd is out&back @ :20)
1st set free, 2nd set is primary NO FREE, 3rd set of 6 is choice
Check HR after #18, rotate 1 spot

12 x 75 in odds & evens-
odds- kick/drill/kick by 25's @ 1:25
evens- kick/swim/kick by 25's @ 1:15
Middle 4 NO FREE
Check HR after #12, rotate 1 spot

3 sets of:
2 x 200 @ 3:30 (@ 3:40 if necessary)-
100 drill/swim (build) by 25's), 50 kick FAST on back (4 UDK's!), last 50 drill
3 x 150 @ 2:40-
1st 50 is out&back, FAST, then last 100 is swim/kick by 50's, desc that from 1-3
Rotate 1 spot after 2nd set, check HR

Finish up with 18 x 50 in 3's
2- swim/kick @ :55 (@ :50, CoGr)
1- swim @ :40 (CoGr @ :35 is okay)

Check HR before you get out. Wear your mask today, stay well hydrated & do an excellent job with school. Have a great day!

Thursday, September 3, 2020- written for SCY, for Omar, Yusef, etc...Kaitlyn, Melodie, Elena, etc...)

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

1:00 rest

12 x 25 in 2 sets of 6:

1-2, catchup free drill @ :40

3-4, breast pull with free kick @ :40

5-6, FAST UDK @ :30

Check HR after #12, then...

5 sets of:

5 x 50* swim/kick free by 25's @ :55, focus on 4 small FAST UDK's off each wall; *except #4 is swim all free @ :40

1 x 75 kick FAST for time on back, focus on 4 small FAST UDK's off each wall

After 1st, 3rd & 5th rounds, go 1 x 200 swim free br3, desc 1-3 @ 3:30 (can be backstroke or IM)

Check HR after each 200, no additional rest between sets.

Finish up with...

15 x 50 @ 1:00, odds kick FAST choice, evens are swim/kick by 25's NO FREE

Wear your mask, stay well hydrated & do an excellent job with your drylands. Get excited for September 8 & have a great day!