Friday Morning, October 30, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we started with 1 x BROKEN 200 (75/50/75) @ :15 rest

Once everybody had their time, we went...

4 x 100 RACE from a dive in heats (quick warmdown after each 100, then masks on)- everybody had to be FASTER than half their Broken 200 time for 3 x 100 (get 4 tries), or they had to go...

1 x 200 straight RACE from a dive

If you made it in 3 x 100, you got to go...

1 x 50 RACE choice from adive

DISTANCE-

Same BROKEN 200, but then...

4 x 175 RACE from a dive, have to be faster than your Broken 200 time for three (in 4 tries), or else you also get to go a straight 200 RACE from a dive

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

Thursday Morning, October 29, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 sets of:

2 x out & backs @ :40- all UDK, all FAST (in even rounds, @ :30)

4 x 50 as follows:

1- swim/k on back by 25's @ :50 in primary stroke, get time

2- swim free br3 @ :40 (or br4/2)

3- swim/k in primary stroke by 25's @ :50, faster than #1

4- all kick with boards @ :40- hustle here!

No rest between rounds, but rotate 1 spot after even rounds (take :45 to rotate, not more than that)

After 6th set, go 1 x 200 (150 drill/choice by 25's, then 50 skulling)

1:00 rest

2 sets of:

8 x 75 @ 2:00-

odds, 25 swim at 200 setup @ :40/50 swim at 200 GP @ 1:20

evens- 25 swim at 200 setup @ :10 rest, then 50 swim at 200 GP- all @ 2:00

1st set is free, 2nd set is primary stroke NO FREE (all one stroke for 8 x 75)

After 1st set, go 3 x 150 @ 2:30 (100 pull free br3, 50 drill- desc 100 pull 1-3)

After 2nd set, put fins on...

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to all out JUICY (1-3 free; 4-6 primary NO FREE; 7-9 choice)

DISTANCE-

(From Wednesday) 3 sets of:

2x {1 x 175 @ 3:00- 100 swim IM, :10 rest, 75 kick FAST for time w/boards

     {1 x 275 @ 3:00- 25 kick FAST w/boards, 250 swim smooth (150)/giddyup (100) 

6 x 100 @ 1:25-

odds- swim free at stroke count, strong 2nd 50

evens- all kick with boards, make the interval

1:00 rest after 6 x 100, check HR

After 3rd round...

3 x 600 @ :20 rest pull w/choice equipment, desc 1-3 (hold stroke count throughout)

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

Wednesday Morning, October 28, 2020- written for SCY at the D (SrG, JrG PM & CoGr)

1 x 600- 300/200/100

1:00 rest

Jr. Gold-

3 x 200 @ 3:40- 

100 primary stroke (25 drill, 50 swim FAST TURN, 25 drill), 50 kick on back desc 1-3, 50 skull

Check HR & rotate 1 spot

3 rounds of:

4 x out& backs with boards w/forward ss @ midpool, all @ :40 (go choice kick/dolphin kick)

1 x 50 @ 1:00 in primary stroke- 25 UDK as far & as FAST as you can go, then swim

1 x 50 @ 1:30 swim FAST TURN & breakout in primary stroke

Check HR & rotate 1 spot, but stay on interval

LONG SWIM-

4 times through:

300 IM (100 swim IM/50 kick on back 2 times through, desc 1-2)

150 swim free br3, desc 50's 1-3 to giddyup!

Check HR after 4th time through

If there is time, finish up with...

25's over/under @ 1:00

DISTANCE-

3 rounds of:

2x{1 x 175- 100 swim IM, :10 rest, 75 kick FAST for time with boards, all @ 3:00 (3:30)

    {1 x 275- 25 kick FAST w/boards, 250 swim free at stroke count, also @ 3:00 (3:30)

6 x 100 @ 1:25, odds swim choice, evens kick make interval (@ 1:35, okay)

Check HR after each round, then 1:00 rest

Finish up with...

3 x 600 pull @ :20 rest desc 1-3 to what you can

Senior Gold-

With fins, 2 sets of (2nd set WITHOUT fins):

1 x 75 drill @ 1:20/1 x 25 swim FAST @ :20

1 x 75 drill @ 1:20/1 x 50 swim FAST @ :40

1 x 75 drill @ 1:20/1 x 75 swim FAST @ 1:00

1 x 75 drill @ 1:20/1 x 100 swim FAST @ 1:20

1 x 75 drill @ 1:20/2 x 75 swim FAST @ 1:20

1 x 75 drill @ 1:20/2 x 50 swim FAST @ 1:00

1 x 75 drill @ 1:20/2 x 25 swim FAST @ :40

Check HR, then 1 x 200- 150 drill/swim by 25's, last 50 is skulling

1:00 rest between sets, rotate 1 spot

Finish up with...

9 rounds of:

3 x 100-

25 from a dive at 200 setup (FAST feeling easy) @ :20

75 drill/swim/drill @ 1:20

After 3rd 100...

1 x 50 swim FAST for time from a dive @ 1:00

No extra rest between sets. After every 3rd round, get right into...

1 x 300 pull br 3/5/3 by 100's, desc 100's 1-3, and desc the 300's from rounds 1-3

Wear your mask all the way to the car, do an excellent job in school today and DO YOUR DRYLANDS. Have a great day!

Tuesday Morning, October 27, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

4 x 25 kick FAST with boards @ :35 (#3 @ :20), IM order by round

2 x out&backs @ :30, all UDK, all FAST

1 x 100 swim/kick by 50's choice NO FREE @ 2:00- get time & desc 1-3 (kick on back)

Rotate 1 spot after each round, but stay on the interval.

Check HR after 3rd set, then...

4 sets of:

1 x 150 kick on back (2nd 50 w/boards) @ 2:30

6 x 25 all kick with boards @ :35 (odds, IM order by round) or :20 (evens, all free)- these are all FAST

1 x 100 kick all FAST, 50 on back choice, 50 w/boards primary stroke

Rotate 1 spot after each round

JrG- LONG SWIM

4 times through...

300 IM (100 swim IM, 50 kick on back two times through, desc 1-2)

150 swim free br3 desc 50's 1-3 to giddyup)

Check HR after 4th round, rotate 1 spot

DISTANCE-

3 sets of:

4 x 50 fist free br3 @ 1:00 (in sets, go swim/drill & compare stroke counts)

1 x 375 swim free smooth & strong, get time

:20 rest

1 x 400 swim free, faster than 375 time

Check HR

4 x 100 swim at Goal Pace @ 1:40- must hold stroke count

Check HR & take 1:00 rest between rounds

Seniors-

6 rounds of each (rotate & 1:00 rest after every 6 rounds):

1 x 100 swim free br3 @ 1:35/1 x 50 swim FAST for time in primary stroke @ 1:00

1 x 100 swim free br3 @ 1:25/1 x 50 swim FAST for time in primary stroke @ 1:00

1 x 100 swim free br3 @ 1:15/1 x 50 swim FAST for time in primary stroke @ 1:00

100 easy drill

1 x 100 swim free br3 @ 1:05/1 x 50 swim FAST for time in primary stroke @ 1:00

Wear your mask all the way to the car, do an excellent job in school today, and DO YOUR DRYLANDS. Have a great day!

Monday, October 26, 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

6 sets of:

1 x 150 kick on back @ 2:45, focus on 4 small FAST UDK's off each wall (2nd 50 is with boards)

6 x 25 kick all FAST @ :40, but #3&5 are @ :25

1 x 75 kick FAST for time on back (with boards in even rounds), goal is to be faster than your 100 Free Goal Time

Check HR after each round, rotate 1 spot after even rounds

3 sets of:

6 x 100 as follows-

1 x 100 swim choice @ 1:35 (on #4, it's @ 1:25)

1 x 100 swim free br3 @ 1:15

1 x 100 swim IM, last 25 is kick free on back @ 1:35 (on #6, it's @ 1:25)

1 x 300 pull free br 3/5/3 by 50's, get time & desc 1-3 to something JUICY

Check HR & rotate 1 spot after each round

After 3rd round, finish up with...

25's "Over/Under" @ 1:00- bulkhead end goes UDK (that's the "under") while the starting block end swims FAST (that's the "over")

Wear your mask all the way to the car, do an excellent job with your HW tonight- and DO YOUR DRYLANDS THIS WEEK, it's part of your training. Have a great day!

Monday Morning, October 26, 2020- written for SCY at the D (SrG, AM JrG, AM SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

Quick talk about meet:

A) what was your best swim?

B) what do you need to work on?

C) what would you do differently if you got to race again today?

3 sets of:

4 x 25 kick w/boards FAST @ :45- go IM order by 25's

2 x out&backs @ :35- all UDK, these are FAST

1 x 25 kick FAST @ :25 with boards

1 x 100 kick on back, focus on 4 UDK's off each wall, get time & desc 1-3

Check HR & rotate 1 spot after each round

Choice of "3 sets of (6 x 100/300 pull)" or DISTANCE SET...

3 sets of:

6 x 100 as follows-

1 x 100 swim choice @ 1:35 (on #4, it's @ 1:25)

1 x 100 swim free br3 @ 1:15

1 x 100 swim IM, last 25 is kick free on back @ 1:35 (on #6, it's @ 1:25)

1 x 300 pull free br 3/5/3 by 50's, get time & desc 1-3 to something JUICY

Check HR & rotate 1 spot after each round

After 3rd round, finish up with...

6 sets of:

1 x 150 kick on back @ 2:40, focus on 4 FAST UDK's off each wall (2nd 50 is kick with boards)

6 x 25 kick with boards, all FAST @ :40, except 3&5 are @ :20

1 x 75 kick FAST for time on back (even rounds with boards), goal is to be faster than 100 Free Goal Time

Check HR after each round, rotate 1 spot after even rounds

DISTANCE-

3 sets of:

4 x 50 fist free drill @ 1:00 (go swim free/fist free by 25's in 3rd set, count strokes)

1 x 375 swim free cruise, get time

:20 rest

1 x 400 swim free, get time- FASTER than 375

100 drill/choice by 25's- keep your stroke together here

:20 rest

4 x 100 pace- pick a pace and stick with it, all @ 1:40

Wear your mask all the way to the car, do an excellent job in school today and DO YOUR DRYLANDS, it's part of your training. If I didn't get to talk to you about the meet yet, think about those three questions and be ready to talk about it tomorrow. Have a great day!

Sunday Morning, October 25, 2020- written for LCM @ the St. James

 Quick talk about the meet:

   A) Best swim

   B) what needs work

   C) what will you do differently next time

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of:

2 x 50 drill @ 1:00

2 x out & backs- 1 @ :40, 1 @ :30

Go 2 rounds free, 2 rounds primary 2 rounds choice

Take fins off, check HR

12 x 150 in sets of 3-

odds- swim/kick/swim by 50's in primary stroke desc 1-2 @ 2:40

evens- pull free br 3/5/3 by 50's desc 1-4 @ 2:10

Finish up with...

6 rounds of:

1 x 50 drill/swim DPS by 25's

1 x 50 swim 200 setup/drill by 25's

1 x 50 swim at 200 GP

2 rounds free @ 1:00, 2 rounds primary stroke NO FREE @ 1:10, 2 rounds choice @ 1:00

Wear your mask all the way to the car, do an excellent job with your HW this weekend (make sure you're ready for the week ahead at school) and make plans to do your drylands this week. Have a great day!

Friday Morning, October 23, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

 Meet Warmup, then...

Speedset-
16 x 50 @ 2:00 in sets of 4

1- 20Y swim FAST from a dive, 30Y drill

2- 30Y swim FAST from a dive, 20Y drill

3- all swim FAST from a dive

4- all drill

Odd rounds of 4 free, even rounds of 4 NO FREE

Wear your mask all the way to the car, do an excellent job in school today and get excited to race tomorrow. Eat well and stay hydrated today, get plenty of rest tonight...tomorrow is BIG day, racing for the first time since March. Have a great day!

Thursday Morning, October 22, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:15- 75 drill/swim/drill by 25's, last 50 kick on back, focus on 4 FAST UDK's & desc 1-4

9 x 75 in sets of 3-

1-3, 50 fist free br3, 25 breast kick on back @ 1:15

4-6, drill/swim/drill build swim to FAST turn- all in primary stroke @ 1:20

7-9, 25 swim at 200 setup, 50 kick with FAST backstroke turn & UDK's @ 1:15

Check HR & rotate 1 spot

27 x 50 in sets of 9-

1-3, swim fee br3 @ :50 neg split, #3 @ :35

4-6 all kick on back @ :50, #6 is @ :40

7-9 swim/kick by 25's in primary stroke desc 1-3 @ :55 (2nd round @ 1:00, 3rd round @ 1:05)

Check HR & rotate after every 9 x 50

JrG- with fins, 24 x 25 @ :50 in sets of 4, the usual

SrG/SrS- with fins, 12 x 150 swim desc 1-3's @ 2:40; go 1-3 free, 4-6 primary NO FREE, 7-9 choice and 10-12 all kick on back

Finish up with...

2 x 150 drill/choice by 25's

4 x 25 from a dive (walk back from the bulkhead)

CoGr

2 sets of:

9 x 100 as follows:

odds @ 1:45- 25 swim build NO FREE, 75 kick choice focus on 4 FAST UDK's

evens @ 1:25- swim neg split free br3, hold stroke count

1 x 350 pull free- 200 smooth, 150 strong (go 1 x 450 in 2nd round, desc the 150's 1-3)

:30 rest between sets, check HR

With fins, finish up with...

A) 24 x 25 @ :40 in sets of 4, "the usual"

OR...

B) 12 x 150 @ 2:40 with fins, desc 1-3's (free, primary NO FREE, choice, and kick by sets of 3)

Wear your mask all the way to the car, do an excellent job in school today & get excited to race this Saturday. Regular workout at the St. James on Sunday for those invited. Have a great day! 

Wednesday Morning, October 21, 2020- written for SCY for the D (SrG, PM JrG, CoGr))

1 x 600- 300/200/100

1:00 rest

With boards on out & backs...

3 sets of:

4 x 50 choice primary drill @ 1:00, except #3 is always 6ks back drill

3 x out&backs kick FAST with boards @ :35 (3rd round @ :25)

2 x 75 @ 1:20 same stroke as 50's drill above- 25 kick on back BIG UDK's, 50 swim FAST turn

Rotate 1 spot after 1st set, 1:00 rest after 3rd set, check HR

12 x 100 as follows:

odds- 25 kick FAST choice w/boards, 75 kick on back- 4 FAST UDK's, desc 25's 1-3

evens- 25 swim fly build to FAST, 75 kick FAST IM w/boards

First 2 x 100 @ 1:45 (CoGr), 1:50 (Sr's), 2:00 (PM JrG)- interval gets :05 faster every 2 x 100

Check HR after #12, then...

MYSTERY SET....

DISTANCE-

3 x 1200 @ 1:00 rest- 150 cruise/150 strong; 200 cruise/200 strong; 250 cruise/250 strong

5 x 300 swim, odds are desc 1-3 @ 4:00 (5:00), evens are swim @ 3:30 (3:50)

You can alternate pull and swim on the 1200's

JrG- LONG SWIM as follows:

6 rounds of (1800 IM total)-

125 swim free br3, big kick last 50

25 swim fly

50 swim back- good tempo

50 swim breast- big kick

50 kick FAST free on back, focus on 4 UDKs

Check after 6th round

Sr's-

3 sets of:

4 x 25 swim FAST @ :50/50 drill @ 1:00/4 x 25 swim FAST @ :30

1:00 rest

4 x 25 swim FAST @ :45/50 drill @ 1:00/4 x 25 swim FAST @ :25

1:00 rest

4 x 25 swim FAST @ :40/50 drill @ 1:00/4 x 25 swim FAST @ :20

Check HR after each round & get right into 300 pull br 3/5/3 by 100's

Wear your mask all the way to the car, do an excellent job in school today and get excited to race this weekend. Have a great day!

Tuesday Morning, October 20, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

5 x 25 @ :35 6ks back drill, except #3 is all UDK @ :25

2 x 100 @ 1:40- 25 dolph kick on side, 50 2k1p breast, 25 swim breast

Check HR & rotate 1 spot after 2nd set

After 3rd set...

24 x 75 in sets of 6

1-4 swim 50 back (tempo), 25 breast (BIG kick) @ 1:05 (1:15, okay)

#5- all swim free br3 @ :55 (1:00)

#6- 25 swim fly build, 50 kick FAST on back (4 UDK's!)

Check HR & rotate after # 6

JrG- LONG SWIM as follows:

6 rounds of (1800 IM total)-

125 swim free br3, big kick last 50

25 swim fly

50 swim back- good tempo

50 swim breast- big kick

50 kick FAST free on back, focus on 4 UDKs

Check after 6th round

Sr's/CoGr-

6 rounds of:

2 x 125 swim free br3 @ 1:40 desc 1-2 to what you can (CoGr @ 1:30)

1* x 50 swim at 200 GP in primary stroke @ 1:00 (every 6th round @ :50); distance goes 100's @ 1:30

1 x 50 drill, then get right up for...

1 x 25 swim all out FAST for time from a dive, also in primary stroke

*add 1 x 50 in each round, up to 6 x 50 (@ :50)

Wear your mask all the way to the car, do an excellent job with school today & get excited to race this Saturday. Have a great day!

Monday Afternoon, October 19, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:10- 50 breast pull with dolphin kick, 25 small FAST UDK, go as far as you can

3 x 100 @ 1;40- 75 drill/swim/drill by 25's in primary stroke, last 25 kick free on back, arms pointed toward ceiling

12 x 25 @ :40- fly pull free kick, except #'s 3, 6, 8 & 11 are all FAST UDK @ :20

Check HR, take off fins & rotate 1 spot

6 sets of (rotate after 3rd & 6th rounds):

1 x 100 @ 1:30- 25 kick w/boards, 75 swim free br3

1 x 100 @ 1:30- 75 swim IM, 25 kick free with boards

1 x 100 @ 1:40- 50 kick on back, 50 swim in primary stroke NO FREE

1 x 100 swim free br 3 @ 1:15

1 x 200 kick FAST for time- different by round, BROKEN in 3rd & 5th rounds (75/50/75, @ :10 rest)

Finish up with...

25's in sets of 4 @ :40, the usual (12 x 25 without fins, 12 x 25 with fins)

Wear your mask all the way to the car, do an excellent job with your HW tonight & get excited to race this Saturday. Please keep up with your drylands as well. Have a great day!

Monday Morning, October 19, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:10- 50 breast pull with dolphin kick, 25 small FAST UDK, go as far as you can

3 x 100 @ 1;40- 75 drill/swim/drill by 25's in primary stroke, last 25 kick free on back, arms pointed toward ceiling

12 x 25 @ :40- fly pull free kick, except #'s 3, 6, 8 & 11 are all FAST UDK @ :20

Check HR, take off fins & rotate 1 spot

CoGr, after the fin set, go to the end for your set...

6 sets of (rotate after 3rd & 6th rounds):

1 x 100 @ 1:30- 25 kick w/boards, 75 swim free br3

1 x 100 @ 1:30- 75 swim IM, 25 kick free with boards

1 x 100 @ 1:30 (@ 1:40, okay)- 50 kick on back, 50 swim in primary stroke NO FREE

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

1 x 200 kick FAST for time- different by round, BROKEN in 3rd & 5th rounds (75/50/75, @ :10 rest)

Finish up with...

25's in sets of 4 @ :40, the usual (12 x 25 without fins, 12 x 25 with fins)

CoGr-

10 x 250 as follows:

odd 250's @ 3:40- odd 50's kick (desc 1-3), even 50's drill

even 250's swim (or pull) @ 3:00 (Heavy D pull @ 3:20), desc 1-5 to what you can

Check HR after #10, then...

4 rounds of:

3 x 150 swim free @ 1:50 desc to what you can (Heavy D, pull @ 2:10)

1 x 100 swim/kick by 50's NO FREE, FAST- get time & check HR

:30 rest between sets.

With fins, until 8:30a, finish up with...

25's @ :35, odds build, evens all out FAST

Wear your mask all the way to the car, do an excellent job in school today & get excited to race this Saturday. Please keep up with your drylands as well. Have a great day!

Sunday Morning, October 18, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest, put fins on

With fins:

3 x 100 @ 1:45- 25 small FAST UDK, 50 drill, 25 kick free head out FAST

12 x 50-

odds- 15M small FAST UDK, 20M drill in primary stroke, 15M small FAST UDK, all @ 1:00

evens- 15M small FAST UDK, 20M swim FAST in primary stroke, 15M drill in primary stroke @ :50

Check HR, take fins off

3 x 300 @ :15 rest-

25 drill, 50 swim build to FAST TURN/BREAKOUT, 25 drill

except...

middle 100 of each 300 is all kick, focus on the UDK's, and a FAST backstroke turn

1:00 rest, check HR

As many rounds as possible:

1 x 100 @ 2:00- 50 swim build to RACE PACE turn, then drill

4 x 50 swim at 200 Goal Pace @ 1:10*, except #4 is all kick FAST on back

1 x 100 swim freestyle br3 @ 1:10, make interval

Check HR after each round

*50's GP get :05 faster down to :55, then back up to 1:10; these should all be in primary stroke

Wear your mask all the way to the car, do an ecellent job with your HW this weekend & get excited to race next Saturday. Be sure to keep up with your DRYLANDS, too. Have a great day!

Saturday Morning, October 17, 2020- written for SCY at the D (SrG & AM JrG)

1x 600- 300/200/100

1:00 rest

All @ :10 rest-

300- fist free drill br3/kick on back by 50's, focus on UDK's & desc 50's kick

200- 50 drill/25 kick on back/50 drill/25 kick on back/50 drill- all in primary stroke

100 kick on back, desc 25's 1-4 to FAST, focus on UDK's

200- as above, except 50's are swim (desc 1-3) and 25's are drill

300 swim free br3- desc 100's 1-3 to something JUICY!

1:00 rest, check HR & rotate 1 spot

18 x 50 in sets of 3 as follows:

1-2, swim primary stroke (NO FREE)/free by 25's @ :50- build the 1st 25 to a FAST turn

#3- swim all free @ :35, good UDK's

After #9 check HR & rotate 1 spot. After #18 check HR again & continue right into...

300 drill/choice by 50's in primary stroke, then...

AMRAP:

1 x 100 swim free br3 @ 1:15 (@ 1:20, okay)

4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (@ :10 rest every third round)

1 x 150- 25 drill, 100 kick FAST, 25 drill

1 x 175 swim from a dive FAST- goal is 200 Goal Time (same stroke as 50's GP); change stroke after rounds of 3 if you'd like

Warmdown a bit before you get out. Wear your mask all the way to the car. Do an excellent job with your HW this weekend, and with your DRYLANDS. Have a great day!

Friday Morning, October 16, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following, one heat at a time with a quick warmdown immediately following:

100 Race for time in best event, get time

100 Race BROKEN (75/:10 rest/25), get time- must be faster than first 100 or do it again

100 Race BROKEN (50/:10 rest/50), get time- must be faster than previous 100 or do it again

100 Race BROKEN (25/:15 rest/75), get time- must be faster than previous 100 or do it again

100 Race for time (straight), who can be faster than their 1st 100 of the day? Be tough, take a chance...

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

Thursday Morning, October 15, 2020- written fro SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :15 rest, as follows:

100 (25 drill, 50 swim build into FAST TURN, 25 drill), 50 kick on back desc 1-3, 50 choice

Check HR & rotate 1 spot

3 sets of:

4 x 25 choice drill in primary stroke (3rd set is choice) @ :35

3 x out & backs- all UDK, all FAST @ :35* (@ :30 in 2nd set, @ :25 in 3rd set)

2 x 100 swim/kick by 50's @ 1:45, desc 1-2 to something JUICY (same stroke as 25's drill)

Check HR after each round & rotate 1 spot

4 rounds of:

9 x 50 kick @ 1:00 (even rounds @ :50), 1 FAST w/boards, 1 easy on back (focus on 4 UDK's!)

1 x 150 swim free br3 BIG kick on 2nd 75 @ 2:00

1 x 150 @ 3:30 in primary stroke as follows:

25 drill @ :40

50 swim at 200 GP

:10 rest

50 swim at 200 GP

25 drill

Check HR, then...

After even rounds....

1 x 200 kick FAST for time, get time

Check HR again & rotate 1 spot

After 4th round...

MYSTERY SET

Wear your mask all the way to the car, do a great job with school today (and with DRYLANDS!) and get excited to RACE next weekend. Make sure you've sent Teresa the 100 you want to race at the meet. Have a great day!

Wednesday Morning, October 14, 2020- written for SCY at the D (SrG & PM JrG)

1 x 600- 300/200/100

1:00 rest

Short fast kicking in warmup, then...

JrG- 

LONG SWIM:

300 IM (4 x 75 swim IM, NO FREE)

400 IM (4 x 100 swim IM, kick the free)

800 IM (4 x 200 swim IM, the free is swim/kick by 25's)

300 IM FAST for time- 75 of each stroke, including free

SrG-

DISTANCE Set 

450 swim, desc the 150's to what you can/5 x 50 swim at Goal Pace @ 1:00

450 swim, desc the 150's to FASTER/8 x 50 swim at GP @ :50

450 swim, desc the 150's to FASTEST of the day/11 x 50 swim at GP @ :10 rest

Or...

Sprint set-

30 x100's odds & evens @ 2:00

Odds- 25 FAST/50 drill/25 FAST

Evens- 25 swim build (200 setup), :10 rest, 50 swim FAST get time, last 25 drill

Wear your mask all the way to the car, do an excellent job with your schoolwork today (and with DRYLANDS!) and get excited to RACE next weekend. Have a great day!

Tuesday Morning, October 13, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS)

1 x 600- 300/200/100

1:00 rest

5 x 100 @ 1:45- 25 kick build (4 UDK's!), 50 ra la back drill by 25's, last 25 choice drill primary

6 x 75- 50 swim backstroke neg split, 25 swim NO FREE OR BACK big kick @ 1:15 (#3&6 @ 1:05)

8 x 50 kick with boards, STRONG neg split:

1-2 @ 1:00, 3-8 @ :50 but #5&7 on back, focus on 4 small FAST UDK's

1:00 rest, check HR & rotate 1 spot

Jr. Gold-

LONG SWIM as follows:

300 IM- 4 x 75 IM (no free)

400 IM- 4 x 100 IM (kick the free)

800 IM- 4 x 200 IM (swim/kick the free by 25's)

300 IM swim FAST, 75 of each stroke (swim the free)

Finish with 25's kick with boards-

odds go 15/10 @ :40

evens- all FAST @ :20

Go 4 free, and 4 NO FREE (all the same kick)

SrG/SrS- go through all rounds before rotating

4 rounds-

3 x 75 swim/kick/swim by 25's @ 1:10, middle is free, others NO FREE

1 x 100 swim free br3 @ 1:10

Rotate & check HR

3 sets of:

3 x 100 swim neg split free br3 @ 1:20

1 x 125 swim free br3 @ 1:20

1 x 50 kick FAST for time @ 1:00

Check HR & rotate 1 spot

4 sets of:

1 x 150 swim neg split free rb3 @ 2:00

1 x 150 swim IM- 25 fly, 50 back, 50 breast, 25 free @ 2:00

Check HR & rotate 1 spot

3 sets of:

1 x 200 swim free br3, except 3rd 50 is kick on back @ 2:40

1 x 200 swim free STRONG neg split @ 2:25

Check HR & rotate 1 spot

Heavy D-

Short fast kick, then breast drilling

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

Monday, October 12, 2020- written for SCY at the D (PM JrG)

 1 x 600- 300/200/100

1:00 rest

2 sets of:

8 x 25 @ :40, 2k 1p breast drill, except 3&5 are small FAST UDK @ :25 (go breast pull free kick in 2nd set)

6 x 50 swim/kick breast @ 1:00 desc 1-2's (go 5 @ :50 in 2nd set, make interval)

3 rounds of:

1 x 200- 50 drill, 100 swim/kick by 25's FAST TURNS, 50 drill @ 3:20

6 x 25 kick with boards, odds @ :35, evens @ :25, make intervals

1 x 200- 50 drill, 50 swim at 200 setup/:10 rest/ 50 swim at 200 Goal Pace, 50 kick FAST on back @ 3:40

6 x 25 kick with boards- as above

1 x 200 swim free br3 @ 2:35 (@ 2:50, okay)

6 x 25 kick with boards- as above

:20 rest, get ready...

1 x 200 kick- 50 FAST UDK, 50 FAST with boards, this is all FAST

1:00 rest, check HR & rotate 1 spot

If there is time, finish up with...

75's pull free br 3/5/3 by 25's (5)

1 x 100 swim IM @ 1:20 (@ 1:30, okay)

Rotate after each round, check HR

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

Monday Morning, October 12, 2020- written for SCY at the D (SrG, AM JrG, AM SrS)

1 x 600- 300/200/100

1:00 rest

After warmup...

3 rounds of:

1 x 200- 50 drill, 100 swim/kick by 25's FAST TURNS, 50 drill @ 3:20

6 x 25 kick with boards, odds @ :35, evens @ :25, make intervals

1 x 200- 50 drill, 50 swim at 200 setup/:10 rest/ 50 swim at 200 Goal Pace, 50 kick FAST on back @ 3:40

6 x 25 kick with boards- as above

1 x 200 swim free br3 @ 2:35 (@ 2:50, okay)

6 x 25 kick with boards- as above

:20 rest, get ready...

1 x 200 kick- 50 FAST UDK, 50 FAST with boards, this is all FAST

1:00 rest, check HR & rotate 1 spot

Finish up with...

75's pull free br 3/5/3 by 25's (5)

1 x 100 swim IM @ 1:20 (@ 1:30, okay)

Rotate after each round, check HR

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

Friday Morning, October 9, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

1 x 100 RACE in heats- best event, race somebody your (approximate) speed & get time...

Figure out 75 split from your time, then...

4 x 75 RACE- same stroke as the 100; has to be faster than your 75 split from the 100, or else it doesn't count towards your 4 (total) 75's

Warmdown after each race, but only until the heat after you finishes, then get out of the warmdown lane.

College Group:

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :15 rest, 100 drill/swim by 25's, 50 kick on back (4 UDK's), 50 swim (desc 1-3)

8 x 50 @ 1:00, odds are drill/swim, evens are all kick desc 1-4

9 x 150 in sets of 3:

1-3, swim @ 2:00 desc 1-3 to what you can (check HR)

4-6, swim @ 1:45 neg split & hold stroke count

7-9, swim again @ 2:00, desc to faster than #3, check HR

1:00 rest

DISTANCE-

4 sets of:

4 x 100 swim at Goal Pace @ 1:30, check HR after #4, then right into...

1 x 150- drill/skulling by 25's, except middle 50 is all kick on back, loosen up your legs

After 4th round...

15 mins of your choice to get ready for...

1 x 150 swim FAST from a dive

STROKE-

4 rounds of:

4 x 100 @ 1:45-

odds- 25 swim at 200 setup, 50 drill, 25 swim FAST

evens- 50 swim at 200 Goal Pace, 25 drill, 25 swim FAST

After each round...

1 x 150 drill/skulling by 25's, except middle 50 is all kick on back, loosen up your legs

After 4th round...

15 mins of your choice to get ready for...

1 x 100 swim FAST from a dive

Wear your mask all the way to the car, do an excellent job in school today- and with your drylands. Remember, no LCM this Sunday at the St. James, but regular workout every other day at the other sites. Have a great day!

Thursday Morning, October 8, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

 1 x 600- 300/200/100

1:00 rest

3 sets of (1st round choice, last 2 rounds all kick):

1 x 200- 50 kick, 100 drill/swim by 25's, 50 kick @ 3:30)

2 x 100 @ 1:40, 1st & last 25 always kick build to FAST

No rest between sets, rotate after 3rd set

6 rounds of:

3 x 125 @ 2:20- 75 kick FAST for time, 50 drill (#3 kick is on back, others w/boards)

1 x 75 swim IM (NO FREE), desc 1-6 @ 1:30

1 x 100 kick IM FAST (25 fly on back, then 75 w/boards)

Rotate after each round

Finish up with 150's pulling desc 1-3's

CoGr:

4 rounds of:

3 x 175 @ 2:10

1 x 75 kick @ 1:10

3 x 175 @ 2:00

1 x 75 kick FAST for time

If there is time...

With fins, 24 x 25 @ :40 in sets of 4, the USUAL

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

Wednesday Morning, October 7, 2020-written for SCY at the D (SrG & PM JrG)

1 x 600- 300/200/100

1:00 rest

5 x 50 @ 1:00- odds drill/kick, evens all kick on back neg split

7 x 100-

odds, 25 ra2 la2 free drill (BIG KICK), last 75 drill/kick/drill in primary stroke NO FREE @ 1:45

evens, 25 kick FAST, 50 swim primary neg split, 25 kick FAST @ 1:35 (kick w/boards)

16 x 50 swim-

2- free neg split @ :45/:35

2- swim/kick desc in primary stroke @ :55

Check HR

DISTANCE-

2 sets of:

3 x 550 swim or pull desc 1-3 @ :20 rest

1 x 800 swim, get time (2nd set is 850 swim, faster than 800

1:00 rest between sets.

SrG- as many rounds as possible

3 x 100 swim free (smart & fast) @ 1:10

3 x 25 from a dive- pick a time or skill to work on

JrG- LONG SWIM-

5 times through:

150 IM swim (NO FREE), 50 of each stroke, neg split each 50

25 kick FAST on back (add 1 x 25 each round, up to 75, then back down)

75 swim free at 200 setup/drill/FAST by 25's

Check HR after 5th round, get fins & rotate

Tuesday Morning, October 6, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 rounds (rotate after each round, take :30 to move, not more than that):

2 x 50 drill @ 1:00 (even rounds are drill/kick by 25's @ :55, build the kick)

3 x out&backs @ :40 with boards, go free kick/dolph kick, except #2 is @ :20, #3 is UDK

1 x 100 swim/drill by25's, build 25's swim to FAST TURN/BO

Check HR & rotate 1 spot

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

18 x 50 kick in sets of 6, alternating with boards/without by 50's:

1-3 @ :55 (gets :05 faster by round)

4-6 @ 1:05, all FAST (gets :05 slower by round)

Check HR & rotate 1 spot after every 6 x 50's

JrG- LONG SWIM-

5 times through:

150 IM swim (NO FREE), 50 of each stroke, neg split each 50

25 kick FAST on back (add 1 x 25 each round, up to 75, then back down)

75 swim free at 200 setup/drill/FAST by 25's

Check HR after 5th round, get fins & rotate

Finish up with, w/fins: 75's swim desc 1-3's @ 1:40 (free, NO FREE, choice by 3's)

SrG/SrS/CoGr-

6 times through:

3 x 100 swim/drill by 50's @ 1:30, 50 swim is at 2nd 50 split of 100 SCY Goal Time

1 x 150- 75 FAST for time, 75 drill/skulling/drill by 25's

Rotate 1 spot after each round

With fins, finish up with 75's swim @ 1:40 desc 1-3's (free, NO FREE, choice by rounds)

Wear your mask to the car, do an excellent job with your drylands today, and tear it up in school. Have a great day!

Monday Afternoon, October 5, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

6 rounds of:

1 x 50 swim/drill @ 1:00- build to FAST TURN/BO

2 x 25 kick with boards @ :35, all FAST

1 x 50 kick on back FAST for time @ :50, focus on FAST TURN &UDK's

Check HR & rotate 1 spot after 3rd round

With fins:

8 x 25 drill, odds are choice, evens are fly pull free kick- all @ :35

6 x 75-

odds- 25 swim fly build, 50 choice drill primary stroke @ 1:20

evens- all kick, on back/FAST UDK/on back by 25's @ 1:00

Check HR and take fins off

Until the end of workout...

Rounds of 3-

1 x 75 swim free br3 @ :55 (@ 1:05, okay)

1 x 75 swim 50 back, 25 breast @ 1:05 (@ 1:15, okay)

3 x 50 fly swim/kick by 25's @ :55* (*gets :05 faster by round down to :45), #2 is back

After every 3rd round..

1 x 300 pull free br3, desc 150's to something JUICY!

Check HR & rotate 1 spot.

Wear your mask all the way to the car, do an excellent job with your HW tonight, and stay on top of your DRYLANDS. Have a great day!

Monday Morning, October 5, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 x 300 @ :15 rest-

1- 50 ra2 la2 free drill, 25 skulling (don't rush the skulling)

2- 50 choice drill in primary stroke NO FREE, 25 kick on back- focus on 4 FAST UDK's

Check HR & rotate 1 spot

6 rounds of:

1 x 50 swim/drill @ :50- build to FAST TURN/BO

2 x 25 kick with boards @ :50 desc 1-2

1 x 50 kick on back FAST for time @ :50, focus on FAST TURN &UDK's

Check HR & rotate 1 spot after 3rd round

With fins:

8 x 25 drill, odds are choice, evens are fly pull free kick- all @ :35

6 x 75-

odds- 25 swim fly build, 50 choice drill primary stroke @ 1:20

evens- all kick, on back/FAST UDK/on back by 25's @ 1:00

Check HR and take fins off

Until the end of workout...

Rounds of 3-

1 x 75 swim free br3 @ :55 (@ 1:05, okay)

1 x 75 swim 50 back, 25 breast @ 1:05 (@ 1:15, okay)

3 x 50 fly swim/kick by 25's @ :55* (*gets :05 faster by round down to :45), #2 is back

After every 3rd round..

1 x 450 pull free br3, desc 150's to something JUICY!

Check HR & rotate 1 spot.

Wear your mask all the way to the car, do an excellent job in school today & stay on top of your DRYLANDS. Have a great day!

Sunday Morning, October 4, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

W/fins (last 3 x 100, NO FINS):

9 x 100-

1-2, 25 drill, 50 kick, 25 drill @ 1:45

#3- 25 drill, 50 swim (FAST TURN), 25 drill @ 1:30

Check HR after #9

2 sets of:

1 x 300 @ 5:00- 100 swim (FAST TURN), 50 kick build

6 x 50 swim, 1-4 are IM order by 25's @ :55, 5-6 are swim free @ :40

Check HR after each round

4 rounds of:

1 x 100 swim free br3 @ 1:15

4 x 50 kick FAST for time @ 1:05* (*gets :05 faster by round)

1 x 100 swim/drill by 50's @ 2:00- build the swim to 200 setup and FAST TURN

4 x 50 swim at 200 Goal Pace @ 1:00

1 x 100 kick FAST for time 

Check HR after each round

Rounds 1&2, 50's GP are in primary stroke; in 3rd round 50's GP are free, in last round 50's GP are choice

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

Saturday Morning, October 3, 2020- written for SCY at the D (SrG & AM JrG)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 25 @ :35, breast pull with dolphin kick, #3&5 are FAST UDK @ :20

4 x 75 @ 1:20- 25 kick on back arms toward ceiling, 50 choice breast or fly drill

Check HR & rotate 1 spot

15 x 25-

2- fly pull free kick @ :35

1- small FAST out&back @ :20, all UDK

Check HR & take fins off, rotate 1 spot

1:00 rest

 16 x 100 as follows:

1- 25 swim fly, 75 swim free or back @ 1:25

2- 50 swim back, 25 swim breast, 25 kick free on back @ 1:35

3- all swim free br3 @ 1:10 (or @ 1:15)

4- swim/kick by 50's in primary stroke, FAST

Check HR after each round of 4, then rotate 1 spot.

MYSTERY SET

Today we went the following:

10 rounds of 3 x 50 (for today's date, 10/3)- the 50's are kick all FAST @ 1:00, with something from a dive after random rounds.

Finish up with...

15 x 75 swim with fins desc 1-3's @ 1:40

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

Friday Morning, October 2, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went:

400 IM- individual heats, followed by warmdown

50 Free- individual heats, followed by warmdown

Finished with...

4 x 75 in primary stroke, wound up going @ (approximately) 4:00

Do an excellent job in school today, wear your mask all the way to the car, and be sure to keep up with your drylands. Have a great day!

Thursday Morning, October 1, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 75 @ 1:20 (last 2 @ 1:00, swim/kick/swim by 25's)- drill/drill/UDK, all backstroke

16 x 25 @ :35 in sets of 4:

1- sit & spin back drill

2- swim back BUILD

3- UDK @ :30

4- UDK @ :20

Take fins off & rotate 1 spot after #16, then...

2 x 300 @ :20 rest- 50 swim neg split backstroke (4 UDK's), 25 drill (last 150 of 2nd 300 can be choice)

Check HR

One time through...

3 x 200 swim choice, except 3rd 50 is kick on back @ 2:50 (3:10)

5 x 50 as follows:

1-2, swim/kick NO FREE @ :50

#3- all swim free @ :35

#4- swim/kick @ :50

#5- all kick FAST @ :45

12 x 75 @ 1:10- 1 swim free br3, 2- swim IM (NO FREE), 3 swim/kick/swimchoice, 4- kick/swim/kick

5 x 50...as above

8 x 50 kick @ 1:00- 1 FAST 1 easy, 2 FAST 1 easy, 3 FAST (@ :55 in 2nd set)

6 x 150 swim neg split @ 1:55 (@ 2:10)- odds swim free, evens swim back (CoGr @ 1:45/2:00)

5 x 50...as above

8 x 100 @ 2:00 as follows:

25 swim 200 setup, :10 rest, 50 swim at 200 Goal Pace, 25 drill

Check HR, rotate 1 spot

Finish up with 24 x 25 with fins- the usual in sets of 4 @ :40

Wear your mask, do an excellent job in school today- and with drylands. Have a great day!