Monday Afternoon, November 30, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 75 @ 1:20, breast pull with dolph kick AND FLIP TURNS, desc 1-3

3 x 25 @ :40- all kick FAST UDK

1 x 100 kick FAST for time on back, focus on 4 UDK's

Check HR after each round and rotate 1 spot 

After 3rd set, take off fins and get started on...

3 x 150 @ 2:45- 50 2k1p breast drill, 25 breast kick on back (2x)

6 x 50 @ 1:00- 25 swim breast build to FAST TURN, then 25 breast pull with free kick

1:00 rest, check HR & rotate 1 spot, then...

12 x 50 in sets of 3:

1- swim breaststroke

2- swim/kick breaststroke

3- all kick (choice kick, make interval)

Go 3 @ :55, 3 @ :50, 3 @ :45 and last3 @ :40. Then 1:00 rest, check HR

Until you have to get out, finish up with...

6 x 25 kick @ :35/:20 (odds are 15 FAST/10 easy @ :35; evens all FAST @ :20)

1 x 50 kick FAST for time @ 1:00 (75 @ 1:30 kick FAST for time in even rounds)

1 x 150- 25 FAST UDK, then 125 swim free: 50 cruise, then last 75 is BIG FAT FROTHY KICK

1:00 rest between rounds- check HR & rotate 1 spot

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS. Get excited to race in December & have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 75 @ 1:20, breast pull with dolph kick AND FLIP TURNS, desc 1-3

3 x 25 @ :40- all kick FAST UDK

1 x 100 kick FAST for time on back, focus on 4 UDK's

Check HR after each round and rotate 1 spot (CoGr, go last round WITHOUT FINS)

CoGr- after 3rd round, get right into...

12 x 50 in sets of 3:

1- swim breaststroke

2- swim/kick breaststroke

3- all kick (choice kick, make interval)

Go 3 @ :55, 3 @ :50, 3 @ :45 and last3 @ :40. Then 1:00 rest, check HR

EVERYBODY ELSE, after 6th round, take off fins and go the following:

3 x 150 @ 2:45- 50 2k1p breast drill, 25 breast kick on back (2x)

6 x 50 @ 1:00- 25 swim breast build to FAST TURN, then 25 breast pull with free kick

1:00 rest, check HR & rotate 1 spot

EVERYBODY GOES THE FOLLOWING:

6 sets of-

6 x 25 kick @ :35/:20 (odds are 15 FAST/10 easy @ :35; evens all FAST @ :20)

1 x 50 kick FAST for time @ 1:00 (75 @ 1:30 kick FAST for time in even rounds)

1 x 150- 25 FAST UDK, then 125 swim free: 50 cruise, then last 75 is BIG FAT FROTHY KICK

1:00 rest between rounds- check HR & rotate 1 spot

After 6 rounds of the kicking, until the end of workout, finish up with...

DISTANCE:

2 x 275 swim free br3 @ 3:10 (or @ 3:30)

1 x 300 swim free br3 @ 3:10 (or @ 3:30)

Check HR when you can (and after 3rd 300), try to hold stroke count throughout

CoGr- sprinters, work on starts & breakouts

Sr's-

3 rounds of:

1 x 125 swim free br3 @ 1:30

1 x 125 swim- 25 fly, 100 free br3 @ 1:35

1 x 125 swim- 50 fly/back, then 75 free br3 @ 1:40

1 x 125 swim- 75 IM, then 50 free br3 @ 1:45

1 x 125 swim- 100 IM, last 25 kick free on back @ 1:50

Check HR & rotate 1 spot (if necessary) after each round; if NOT necessary to rotate, go 3 rounds straight through

Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS. Get excited to race in December & have a great day!

Sunday Morning, November 29, 2020- written for LCM @ the St. James

1 x 600- 300/200/100

1:00 rest

KEEP YOUR DISTANCE THROUGHOUT WORKOUT TODAY PLEASE, NO BUNCHING UP AT THE WALL, OR THE FLAGS! STAY 5M APART AT ALL TIMES!

With fins, 2 sets of:

4 x 50 @ 1:00- 25 bpk, 25 choice drill

4 x 50 @ 1:00- 25 small FAST UDK, 25 fly pull free kick

4 x 50 as "out & backs" @ :50- 25 swim fly build, forward ss, then FAST UDK on back

Check HR after 

After 2nd set...

2 x 300 @ :20 rest

#1- odd 100's choice (25 drill/50 swim FAST TURN/25 drill), middle 100 is kick choice

#2- odd 100's are kick on back with FAST BACKSTROKE TURN; middle 100 is same as odds above

Check HR

2 sets of:

7 x 100* as follows:

Odds- choice swim as 2 x 50 @ :50

Evens- swim/kick by 50's @ 1:40- swim is primary stroke NO FREE, hustle here!

3 x 200 desc 1-3 as follows:

Odds- swim/kick by 100's in primary stroke @ 4:00 (desc these 1-2)

#2- pull free br 3/5 by 50's @ 3:00

*NOTE: in round 2, the 100's are reversed: odds are swim/kick in primary; evens are swim 2 x 50 @ :50

If there is time...

100's swim/kick with fins @ 2:00 as follows:

25 UDK/50 swim FAST TURN&BO/25 UDK
change strokes after every 2 x 100's

Wear your mask all the way to the car, do an excellent job with your DRYLANDS today- and your schoolwork, make sure you're ready for the week ahead at school. Get excited to race the next couple of weekends. Have a great day!

Saturday Morning, November 28, 2020- written for SCY at the D (SrG, AM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

8 x 50 @ 1:00- odds are fist free drill br3, evens are kick on back desc 1-4 (focus on 4 UDK's)

6 x 50 @ :50- odds are swim/drill by 25's build to FAST turn; evens are kick with boards make interval

4 x 50 @ :45 swim/kick by 25's, build to FAST turn...except #3 is all kick with boards

Check HR & rotate 1 spot

3 x 150 kick desc 1-3 @ 2:40- #3 should be FAST, get time, then...

4 rounds of:

4 x 50 swim FAST TURNS @ :50, except #3 is all kick (even rounds @ :40)

4 x 25 all kick FAST with boards @ :35, except #3 is @ :20

2 x 75 kick FAST for time @ 1:30- should be FASTER than half your fast 150 time

Check HR & rotate 1 spot after each round

DISTANCE-

After 4 rounds of the kicking, finish up with...

3 sets of:

1 x 400 pull neg split br3/5 by 100's @ 4:50

1 x 450 swim free at stroke count @ 4:50

No rest between rounds, check HR when you can

Everybody else, with fins, finish up with...

3 x 150 swim desc 1-3 @ 2:40

3 x 100 swim desc 1-3 @ 1:40 (3rd 25 is all UDK)

3 x 75 swim desc 1-3 @ 1:20- who can be FASTER than their 50 kick times?

Wear your mask all the way to the car, do an excellent job with your DRYLANDS today & enjoy your time with your families this weekend. Be sure to commit to the OCCS Meet if you've been invited. Have a great day!

Thursday Morning, November 26, 2020- SP (written for SCY; for anybody who can get a swim in this morning, change intervals if needed)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ :10 rest as follows:

odds- 50 fist free drill (feel that water on forearm out front), 25 breast kick on back

evens- 25 swim free at stroke count, 50 drill NO FREE

Check HR, then...

3* sets of:

3 x 150 pull free w/choice equip @ 2:00 (@ 1:50 in 2nd round, can go @ 1:40 OR 1:45 in 3rd round)

15 x 50 @ :50- go swim/kick by 25's IM order for odds, and all kick for evens

*in the 2nd round, 50's are swim free/NO FREE on odds & swim/kick choice on evens, all @ :45

*in the 3rd round, 50's are swim free on odds FAST TURN, evens are swim free/NO FREE, all @ :40

For anybody else, the 50 intervals can be @ :50 for 1st & 2nd rounds, @ :45 in 3rd round; AND, the 150's can be swim/kick by 25's IM order, desc the 150's 1-3 @ 2:15

Check HR after each round, but only take about :30 rest between sets, keep it moving.

Warmdown a bit before you get out, wear your mask all the way to the car. Drink a lot of water today, do some HW and keep up with your DRYLANDS. Be sure to say "THANKS!" to everybody in your family; things may not be ideal (for anybody) right now, but we all still have an awful lot to be thankful for. Have a great day!

Wednesday Morning, November 25, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

Welcome home to the SNOW Alums! Wear your mask at all times when out of the water, and keep your distance while in the water. Set yourselves up at least 5 yards apart in the lanes.

With fins, 3 sets of (take fins off for 3rd set):

4 x 50 @ :50- choice drill/FAST UDK on stomach by 25's

4 x 25 @ :35- breast pull w/free kick (wide press, get long & flat at end of each stroke), except #3 is FAST UDK @ :20

1 x 100 @ 1:40- 25 swim FAST (same stroke as drill on 50's), 50 choice kick, last 25 UDK on stomach

Check HR after 2nd set, take fins off then rotate 1 spot. 3rd set is WITHOUT FINS

JrG- LONG SWIM as follows-

2 times through:

1 x 125 swim IM (100 swim IM w/50 swim breast, last 25 kick free on back build)

1 x 75 swim free br 3/5/3, desc 25's 1-3

1 x 125 swim IM (100 swim IM w/50 swim back, last 25 kick free on back build)

1 x 75 swim free br 3/5/3 desc 25's 1-3

1 x 125 swim IM (100 swim IM w/50 swim fly, last 25 kick free on back build)

1 x 75 swim free br 3/5/3 desc 25's 1-3

300 swim free br3, desc 100's 1-3 to something JUICY! Change gears here, bring your kick in!

Check HR & rotate 1 spot

Until 7a, finish up with...

4 x 100's swim freestyle pace @ 1:45, check HR then a 50 drill; rotate 1 spot after 50 drill

DISTANCE-

4 x 1500 (@ :20-:30 rest) as follows:

1- 500 pull/5 x 100 swim @ 1:10 (hold stroke count)/500 pull faster

2- 2 x 750 swim (odd 100's are swim IM, desc 1-4; even 100's drill/kick by 50's; last 50 is kick FAST)

3- 15 x 100 swim odds cruise @ 1:10, evens swim at Goal Pace @ 1:20

4- swim for time

Senior's/College Group-

AMRAP...

25 swim FAST @ :40/50 drill @ 1:00

50 swim FAST @ 1:00/50 drill @ 1:00

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

Get times for 25/50/75, goal is within .5 sec of 25 time (x2, x3) as you go to 50 & 75 (same stroke throughout)

IN EVEN ROUNDS: no 50's drill, just 25/50/75 on same intervals, then 100 drill-sw-drill-skulling by 25's

Rotate 1 spot after even rounds

Change strokes if you'd like after even rounds

After 6th time through (odds & evens, 12 total rounds), go the following...

4 x 50 drill/kick @ 1:00

1 x 200 swim/choice by 50's @ 3:30

4 x 50 swim/kick by 25's @ :50

Check HR, then go last few rounds IM...

Warmdown a bit before you get out, but be sure to keep your distance while in the water. Saturday morning will be at 8a, right here at the D. The workout will be posted on the blog ahead of time if you'd like to see it & get familiar with it ahead of time. Enjoy your time off, be sure to say "THANKS!" to everybody in your family; things may not be ideal right now, but we all have an awful lot to be thankful for. Have a great day!

Tuesday Morning, November 24, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

1 x 225 @ 3:40- by 75's, catchup free drill/all kick/choice drill

1 x 75 @ 1:20- drill/swim/drill by 25's, NO FREE

1 x 150- kick/swim/kick by 50's @ 2:40

2 x 75 @ 1:20- swim/drill/swim by 25's- same stroke as previous 150

3 x 100 @ 1:40- swim choice, 3rd 25 is kick on back w/FAST backstroke turn

Check HR & rotate 1 spot

3 x out & backs w/boards @ :35 (free kick/dolphin kick)- forward ss at midpool

2 x 25 swim @ :25, go "200 setup" on #1, all FAST @ #2

3 x out & backs @ :35- all UDK, all FAST

     9 x 50 kick with boards- 2 @ :55 (desc 1-2), #3 @ :40 make interval

2 x out & backs @ :25 w/boards, as above

3 x 25 swim swim @ :35, #1 is @ "200 setup," #2&3 are all FAST

2 x out & backs @ :25, all UDK, all FAST

Check HR & rotate 1 spot

JrG- LONG SWIM as follows-

2 times through:

1 x 125 swim IM (100 swim IM w/50 swim breast, last 25 kick free on back build)

1 x 75 swim free br 3/5/3, desc 25's 1-3

1 x 125 swim IM (100 swim IM w/50 swim back, last 25 kick free on back build)

1 x 75 swim free br 3/5/3 desc 25's 1-3

1 x 125 swim IM (100 swim IM w/50 swim fly, last 25 kick free on back build)

1 x 75 swim free br 3/5/3 desc 25's 1-3

300 swim free br3, desc 100's 1-3 to something JUICY! Change gears here, bring your kick in!

Check HR & rotate 1 spot

Until 7a, finish up with...

4 x 100's swim freestyle pace @ 1:45, check HR then a 50 drill; rotate 1 spot after 50 drill

SR's-

2 times through:

12 x 25 as follows:

1-2, swim at 200 set up @ :35

3-4, swim FAST @ :10 rest (all @ 1:00)

5-6, go 1/2 way small FAST UDK, then 2nd 1/2 drill, @ :40

6 x 125 as follows:

1- 25 swim (same strokes as the 25's you did above), then 100 swim free br3 @ 1:40

2- 50 swim (same stroke as the 25's you did above), then 75 swim free br3 @ 1:40

3- as follows: 1&2 swim FAST @ :10 rest, #3 is all drill (:10 rest again), then last 50 swim FAST, all @ 2:30

After 2nd round, let's talk about how you did in the first 2 rounds; then...

3rd time through w/12 x 25 and the 6 x 125, but the last 3 x 125 are all swim free br3 @ 1:30

Check HR

CoGr-

Monday, November 23, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

2 x 125 @ 2:15- 50 fist free br3, 75 drill/kick/drill in primary stroke (NO FREE)

4 x 100 @ 1:45- 25 drill, 50 swim FAST TURN, 25 kick FAST (4 FAST UDK's), primary stroke

Check HR & rotate 1 spot

A wee bit of kicking...

With boards:

3 x 50 kick neg split @ :55

1 x 75 kick FAST for time @ 2:00

3 x 75 kick @ 1:20- middle 25 all out FAST

1 x 100 kick FAST for time @ 2:30

3 x 100 kick @ 1:45- middle 50 FAST

1 x 125 kick FAST for time

Check HR & rotate 1 spot

Repeat set one time, 2nd time through is ON BACK

After 2nd time through, check HR & rotate 1 spot, then get right into...

3 x 150 pull free br 3/5/3 by 50 @ 2:10

3 x 150 swim free br3 @ 2:30, desc 1-3 to something JUICY! Really use your kick on #3

Check HR & rotate 1 spot, then...

Until 5:57p, finish up with...

1 x 150 drill/choice by 25's @ 3:00

??? x 50 swim at 200 GP @ 1:00 (go 50's until 5:57p, then repeat 150 as warmdown)

150- as above

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS. Get excited for your time off at the end of this week. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

2 x 125 @ 2:15- 50 fist free br3, 75 drill/kick/drill in primary stroke (NO FREE)

4 x 100 @ 1:45- 25 drill, 50 swim FAST TURN, 25 kick FAST (4 FAST UDK's), primary stroke

Check HR & rotate 1 spot

A wee bit of kicking...

With boards:

3 x 50 kick neg split @ :55

1 x 75 kick FAST for time @ 2:00

3 x 75 kick @ 1:20- middle 25 all out FAST

1 x 100 kick FAST for time @ 2:30

3 x 100 kick @ 1:45- middle 50 FAST

1 x 125 kick FAST for time

Check HR & rotate 1 spot

Repeat set one time, 2nd time through is ON BACK

After 2nd time through, check HR & rotate 1 spot, then get right into...

3 x 150 pull free br 3/5/3 by 50 @ 2:10

3 x 150 swim free br3 @ 2:30, desc 1-3 to something JUICY! Really use your kick on #3

Check HR & rotate 1 spot, then...

JrG- until 7:30a, finish up with...

1 x 150 drill/choice by 25's @ 3:00

??? x 50 swim at 200 GP @ 1:00 (go 50's until 7:27a, then repeat 150 as warmdown)

150- as above

Seniors continue with... (DISTANCE & CoGr can skip this, see bottom of workout):

3 x 125 @ 2:00- 50 swim with FAST TURN/BO, 75 kick

1 x 100 kick FAST for time @ 2:30

3 x 100 @ 1:40- swim/kick by 50's in primary stroke

1 x 75 kick FAST for time @ 2:00

3 x 75 swim IM @ 1:10

1 x 50 kick FAST for time

Check HR & rotate 1 spot

Finish up with...

1 x 150 drill/choice by 25's @ 3:00

4 x 100 @ 2:00- 25 swim FAST (FAST TURN/BO), middle 50 drill, last 25 skulling

1 x 150- as above

Check HR before you get out

DISTANCE-

2 sets of:

3 x 150 pull @ 2:10 br3/5/3

1 x 175 swim free @ 2:00

Check HR after 2nd set, then continue right into...

3 x 350 pull desc 1-3 @ 5:00

Check HR, then finish up with...

6 x 200 as follows:

Odds- 50/25/50/25/50- 50's are swim at GP (1000 or mile pace), 25's are drill, all @ :10 rest

Evens are pull br3 on 3rd 50, except...

#6 is swim FAST for time

Check HR & warmdown before you get out

CoGr-

2 rounds of (1 primary stroke, 1 choice):

4 x 25 swim at 200 GP @ :30 (#3 is drill)

50 drill @ 1:00

5 x 25 swim at 200 GP @ :35 (#4 is drill)

50 drill @ 1:00

6 x 25 swim at 200 GP @ :40 (#4 is drill)

50 drill @ 1:00

5 x 25 swim at 200 GP @ :35 (#4 is drill)

50 drill @ 1:00

4 x 25 swim at 200 GP @ :30

Check HR, then get right into...

150 drill/choice @ 3:00

Repeat set 1 more time

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Get excited for your day off on Friday this week. Have a great day!

Sunday Morning, November 22, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 50 @ 1:00- 15M small FAST UDK, 35M drill

1 x 75 kick FAST @ 1:00

1 x 25 small FAST UDK @ 1:00

No rest between sets; on the drilling, go free/NO FREE/choice by round

After 3rd round, check HR, then take fins off and get right into...

1 x 300: odd 100's are drill/swim/drill/skulling by 25's; 2nd 100 is swim/kick by 50's

Check HR again, then 1:00 rest

With choice pulling equipment, 5 rounds of:

5 x 50 pull br 3 @ :50- except #4 is always @ :40

1 x 100 swim/kick by 50's, FAST, odd rounds NO FREE, even rounds choice- @ 2:00

1 x 250 pull free br3, get time & desc 1-5 to something JUICY

1:00 rest between rounds, check HR

After 5th round...

3 x 100 @ :20 rest (choice stroke, can be different strokes)- 25 drill, 50 swim FAST TURN/BO, 25 choice

Finish up with...

50 choice RACE from a dive

Wear your mask all the way to the car, do an excellent job with your HW tonight- make sure you're ready for the week ahead at school, and think about your races from yesterday ("the good, the bad & the ugly"). Stay on top of your drylands as we get into the holidays- it's a regular part of your training. Read your email for the schedule this week. Have a great day!

Saturday Morning, November 21, 2020- written for SCY for anybody NOT swimming in the meet today

1 x 600- 300/200/100

1:00 rest

2 sets of (1 set free, 1 set primary):

4 x 75 @ 1:20- 50 fist free br3 drill, 25 breast kick on back

3 x 100- 25 small FAST UDK, 50 drill in primary stroke, 25 small FAST UDK on back, all @ 1:50

6 x 50 swim/kick by 25's desc 1-3/4-6 @ :50

Check HR after each round, then 1:00 rest

12 x 50 kick @ :55- odds on back, evens with boards, focus on UDK's & strong 2nd 25

2 x 100 kick @ 1:40 desc 1-2, #2 is IM

8 x 50 kick @ :50- as above, except evens are 25 dolph kick, 25 choice

2 x 100 kick @ 1:40- desc 1-2, #1 is IM

4 x 50 kick @ :45- do what you have to to make the interval

:30 rest

2 x 100 kick 50 free, 50 NO FREE @ 1:50, desc 1-2

1:00 rest

8 x 125 as follows:

odds- swim free br 3 (75) and 5 (last 50) @ 1:40

evens- 100 swim IM, 25 kick on back @ 1:50, desc 1-4

Check HR & warmdown

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

Meet Warmup, then...

RACE DAY!!

Today we have a few different things going, starting with a "modified" Speed Set:

Instead of the 4 x 50 @ 2:00 (20/30, then 30/20, then all swim FAST, then all drill), we'll go...

5 x 25 @ :40, odds swim FAST, get time (#1 from a dive, 3&5 from a push), evens are drill

*Immediately after #5, hop over the bulkhead into the warmdown lane for a 50 drill

*2 heats in each group; 2nd heat goes :40 back from the first heat, so nobody is near each other

*Add your two fastest 25's for a 50yd total

*After everybody has gone their 5 x 25...

1 x 50 RACE from a dive, trying to be as close to your 2 x 25 time as possible

2 rounds primary stroke, 1 round free, and if we get to a fourth round, it'll be your choice

Make sure you warmdown before you go (only 5 per lane at a time!), and get your masks on immediately after you get out of the water.

Anybody NOT racing tomorrow can finish up with...

9 x 125 swim free br3, 2 @ 1:40, 1 @ 1:25 (desc #3/6/9 to what you can)

Anybody who IS racing tomorrow and want to get a little more in before they go, finish up with....

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

CoGr- finish up with...

6 x 450 @ :20 rest, swim 3 (hold stroke count) and pull 3 (desc if you can)

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS; and get excited to race this weekend. REMEMBER, NO WORKOUTS AT THE D TOMORROW. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

2 sets of:

2 x 100 @ 1:45- 25 drill/50 kick on back, focus on 4 small FAST UDK's/25 drill

8 x 25-

odds- all drill @ :35

evens- all kick FAST UDK on stomach @ :25 (sneak a breath if needed)

Check HR after each set, then rotate 1 spot

1st round is free, 2nd round is primary stroke NO FREE

4 sets of:

1 x 50 @ 1:00- 25 swim at 200 setup, then 25 drill

2 x 25 @ :35, swim FASTER than 200 GP

1 x 100 swim free br3 @ 1:10

1 x 100 swim- 25 in primary RACE PACE TURN, 50 free br3, 25 in primary RACE PACE FINISH

Check HR after each round & rotate 1 spot

After 4th round...

1 x 300- 50 drill, 25 kick FAST on back, 25 drill

Check HR, then rotate 1 spot

5 sets of:

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

100 easy drill/choice by 25's @ 2:00

3 x 50 swim at 200 Goal Pace @ :10 rest (same stroke as 5 x 50)

Check HR, then...

150 pull free br3/5/3 by 50's, neg split & desc these 150's 1-5

Check HR again, then rotate 1 spot

50's GP by round are primary (1&2), free (3rd round), primary (4th) and your choice (5th round)

OPTION: 

After 4th round, if you'd like to skip the 5th round & instead go 3 x 450, you can, as follows:

3 x 450 @ :20 rest- odds can be pull and #2 swim, or the other way around (br 3/5/3 by 50's when pulling). CoGr: go these 450's AFTER the 5th round of 50's GP

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

Wednesday Morning, November 18, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 75 @ 1:15- 

1&2, drill/kick/drill by 25's, build the kick

#3- all kick on back, get time & desc 1-3; focus on 4 small FAST UDK's off each wall

1:00 rest, rotate 1 spot

3 rounds of (JrG- go just 2 rounds, then on to the LONG SWIM):

1 x 300- 50 fist free drill br3/25 small FAST UDK on stomach (except last 75 is swim free br3 desc 25's)

2 times through of-

{4 x 25 (odds drill @ :35/evens swim build to FAST @ :25- all primary)

{1 x 50 swim/kick FAST @ 1:00- same stroke as 25's

After 2nd time through of 4 x 25/1 x 50, check HR & rotate 1 spot, but stay on interval

JrG- LONG SWIM:

SrG/CoGr-

With fins, 3 sets of:

3 x 150 swim desc 1-3 to all out smoking FAST @ 2:30

3 x 75 kick on back @ 1:30 desc 1-3 to all out SMOKING FAST

Rotate1 spot after each round (go free/NO FREE/choice by rounds)

Work on starts/breakouts before you go

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

Tuesday Morning, November 17, 2020- written for SCY at the D (SrG, AM JrG, AM SrG & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 75 @ 1:20 in sets of 3-

1&2- drill/kick/drill by 25's, build the kick

#3- all kick on back, get time & desc 1-3 to what you can

3 sets of:

3 x 50 IM @ :50- go swim/kick by 25's, 1 fly, 1 back, 1 breast; 3rd round swim IM order by 25s @ :45

2 x 75 swim/kick/swim by 25's in primary stroke NO FREE @ 1:10; 2nd round @ 1:15 (desc), 3rd round @ 1:20 (desc)

Sr's-

3 sets of:

6 x 100 @ 2:00 as follows-

1-3, 25 swim at 200 setup, :10 rest, 50 swim FAST (faster than 200 GP), 25 drill

#4- drill/swim/drill/skulling by 25's

5&6, 25 swim at 200 setup, :15 rest, 75 swim FAST

200 easy drill/kick/drill/choice by 50's after every 6 x 100

After 3rd round, we'll finish up with...

6 x 75 from a dive in heats as follows:

25 swim at 200 setup/:10 rest/50 all out swim FAST

2 free, 2 primary NO FREE, 2 choice

Jr Gold-

LONG SWIM:

5 times through...

100 swim IM, last 25 kick free on back

100 swim in primary stroke (25 swim FAST, 50 drill, 25 swim FAST

100 kick- 25 UDK, 50 FAST choice, 25 UDK

100 swim in primary stroke- 25 drill, 50 swim FAST (200 GP or faster), 25 drill

After 5th round, finish up with...

100 swim free at Goal Pace (pick 1000 or 1650 pace)

We went 50's @ :55, 9 total

2 starts before you go

DISTANCE-

3 sets of:

6 x 100 swim at Goal Pace @ 1:30 (1:40- okay)

1 x 550 pull free br 3/5/3 by 50's, start at 80-85%, desc 1-3 something JUICY

Check HR after each 550, then get right into...

6 x 25 @ :10 rest, odds are drill/evens are skulling

After 3rd round, if there is time, finish up with...

3 x 350 swim desc 1-3 @ :20 rest

2 starts before you go.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend & have a great day!

Monday Afternoon, November 16, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

BE SURE TO KEEP YOUR DISTANCE DURING WORKOUT

8 x 50 @ 1:00- 2 catchup free drill, 2 choice drill (same stroke) NO FREE

9 x 50 kick on back, focus on 4 SMALL FAST UDK'S off each wall:

1-3 @ 1:00/:55/:50

4-6 @ :55/:50/:45

7-9 @ :50/:45/:40

Check HR & rotate 1 spot

With boards, 3:00 on/:30 off for four rounds (so three times through of the :30/:20/:10 listed, then the :30 rest):

:30 vertical breast kick (:10 hands out/:10 FAST hands out/:10 FAST hold board overhead)

:20 TOMBSTONE KICK w/boards (last :10 FAST), all free kick

:10 FAST dolphin kick with boards

After 1st 3:00/:30 rest, 1 x 50 kick all out FAST for time, then rotate one spot

After 2nd round, 1 x 75 kick all out FAST for time, then rotate 1 spot

After 3rd round, 1 x 100...

After 4th round, 1 x ???

2 sets of:

3 x 50 @ 1:00- swim free/fist free drill (count strokes)

2 x 150 @ 2:10 pull free br 3/5/3 by 50's, get time- desc through the set

4 x 125 @ 2:10 (odds & evens)-

odds- 25 kick w/boards FAST, 100 swim neg split in primary stroke, focus on FAST turns

evens- 75 kick w/boards FAST, 50 swim choice with RACE PACE turn

Check HR after each round & rotate 1 spot

Everybody does two starts before you go.

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS. Gert excited to race this weekend and have a great day!

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

1 x 600- 300/200/100

1:00 rest

BE SURE TO KEEP YOUR DISTANCE DURING WORKOUT

8 x 50 @ 1:00- 2 catchup free drill, 2 choice drill (same stroke) NO FREE

9 x 50 kick on back, focus on 4 SMALL FAST UDK'S off each wall:

1-3 @ 1:00/:50/:45

4-6 @ :55/:50/:45

7-9 @ :50/:45/:40

Check HR & rotate 1 spot

With boards, 3:00 on/:30 off for six rounds (so three times through of the :30/:20/:10 listed, then the :30 rest):

:30 vertical breast kick (:10 hands out/:10 FAST hands out/:10 FAST hold board overhead)

:20 TOMBSTONE KICK w/boards (last :10 FAST), all free kick

:10 FAST dolphin kick with boards

After 1st 3:00/:30 rest, 1 x 50 kick all out FAST for time, then rotate one spot

After 2nd round, 1 x 75 kick all out FAST for time, then rotate 1 spot

After 3rd round, 1 x 100...

After 4th round, 1 x 75...

After 5th round, 1 x 50...

After 6th round...???

3 sets of:

3 x 50 @ 1:00- swim free/fist free drill (count strokes)

2 x 150 @ 2:10 pull free br 3/5/3 by 50's, get time- desc through the set

4 x 125 @ 2:10 (odds & evens)-

odds- 25 kick w/boards FAST, 100 swim neg split in primary stroke, focus on FAST turns

evens- 75 kick w/boards FAST, 50 swim choice with RACE PACE turn

Check HR after each round & rotate 1 spot

Everybody does 2 starts before you go.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend & have a great day!

Friday Morning, November 13, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went...

4 x 50 RACE from a dive in heats (get masks and get right to the warmdown)- add up for 200 total; then..

BROKEN 200: 75/50/75, all @ :15 rest- get time, get mask & go right into the warmdown

If your time on the Broken 200 was within :05 of your 4 x 50 add-up time, then you can go...

1 x 100 RACE from a dive (if this100 is faster than HALF your Broken 200 time, you're done!)

If your time from the Broken 200 was not within :05 of your 4 x 50 add-up time, you'll go...

1 x 175 RACE from a dive- have to beat your Broken 200 time or else, do it AGAIN

DISTANCE-

3 x 450 @ approx 8:00- 300 swim FAST for time, 150 drill- get times for 300's, add-up for 900 total;

10 minutes active rest, then...

1 x 750 swim FAST for time, add to 900 time for 1650 total

Warmdown a bit before you get out. Do an excellent job with your schoolwork today, wear your mask all the way to the car & get excited for the meet next weekend. Do an excellent job with your DRYLANDS this weekend- remember, it's a regular part of your training. Have a great day!

Thursday Morning, November 12, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600-300/200/100

1:00 rest

9 x 50 drill @ 1:00, odds free/evens NO FREE; 3, 6 & 9 are kick on back with FAST turn & UDK's!

2 sets of:

2 x 125 @ 2:10- 50 fist free br3, 75 drill/kick/drill by 25's NO FREE

6 x 25 @ :35- 15y swim FAST/10y easy, except 3&5 are UDK (15y FAST/10 easy)

Check HR & rotate after each round

15 x 50 in sets of 5:

odds swim/kick by 25's desc 1-3

evens- all kick FAST

1-5, free

6-10 NO FREE (all the same stroke)

11-15 choice (all one stroke

Check HR & rotate 1 stroke

2 times through (JrG- only 1 time through, then go to 50's GP):

3 x 100 swim/kick by 50's in primary stroke @ 1:40 desc 1-3

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

3 x 100 swim IM @ 1:25 (#2 is swim free/NO FREE by 50's); @ 1:30, okay

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

3 x 100* @ 1:40 swim/kick by 50's in primary stroke, EXCEPT #2 is a 150 swim FREE (#2 @ 1:50, okay)

*CoGr- go the 3 x 100 at the end of the above set as 150 swim free/100 swim-kick NO FREE/150 swim free- all @ 1:40

Senior's-

After 2nd time through, rotate and then get to the 50's Goal Pace below...

JrG- until 7a:

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

1 x 100 drill @ 2:00

3 x 50 swim at 200 GP @ :10 rest

100 drill @ 2:00

Rotate after each round; every third round can be freestyle (other rounds are primary stroke NO FREE)

CoGr-finish up with...

7 x 125 swim free br3 @ 1:30, except #3, 5 & 7 are @ 1:20- swim at stroke count

Wear your mask all the way to the car. Do an excellent job in school today, and with your DRYLANDS. Get excited for RACE DAY tomorrow. Have a great day! 

Wednesday Morning, November 11, 2020- written for SCY at the D (SrG & PM JrG)

1 x 600- 300/200/100

1:00 rest

2 sets of:

5 x 50 @ 1:00- 2k1p breast drill, except #3 is FAST UDK on back @ :45

3 x 75 @ 1:20- 50 ra2 la2 back drill, 25 sit & spin back drill

1 x 100 swim back/breast by 50's

Check HR & rotate 1 spot after each round

2 sets of (JrG, go to LONG SWIM):

3 x 225 swim IM @ 3:20 (3:30 if needed):

1- 50 of each stroke, except 75 of breaststroke

2- 50/75 back/50/50

3- 75 fly/50/50/50

1 x 350 swim FAST from a dive (in heats), 75 of each stroke & 50 kick free at the end

Rotate 1 spot after each set

After 2nd set...

10 x 40 w/"swamp turns" @ 1:00- drill into the "turn" (at flags), then EXPLOSIVE UDK and swim FAST

Check HR, then...

Work on starts & breakouts until 8a

JrG-

LONG SWIM as follows:

50 choice drill/100 swim IM (4x, desc the IM 1-4)

300 swim free br3 (neg split each 100)

4 more rounds of 50/100

Finish with freestyle pacework (100's) @ 1:45 (4 at mile pace, 4 at 1000 pace and 4 at 500 pace)

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Get excited to race on the 21, have a great day!

Tuesday Morning, November 10, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 25 choice drill @ :40, except #2 is small FAST UDK @ :20

3 x 75 dolph pull w/free kick (and with FLIP TURNS!) @ 1:10, desc 1-3 to what you can

Rotate after 1st & 3rd round.

Take fins off after 3rd round

One time through:

9 x 25 kick with boards, 2 FAST @ :30, 1 easy @ :40

2 x 50 drill @ 1:00

9 x 25 kick with boards, 2 FAST @ :25, 1 easy @ :40

2 x 50 drill @ 1:00

4 x 50 kick all FAST with boards @ 1:00- except #2 is @ :10 rest before getting into #3 (then get back @ 1:00 interval for #4)

9 x 25- 2 drill @ :40, 1 small FAST UDK @ :20

Check HR & rotate 1 spot

JrG- Until 7a, finish up with...

LONG SWIM:

50 choice drill (mix it up)

100 swim IM, descend 1-???

SrG/SrS- 6 sets of:

2 x 75 swim FAST @ 2:00

1 x 100 drill @ 2:00

Keep track of avg time on the 75's; switch strokes after 3rd round if you'd like

After 6th round...

BROKEN 150's (3 x 50 @ :10 rest)- go faster than twice your avg 75 time (2 times), and you can warmdown; if not, repeat Broken 150's until you get 2 under your belt...then warmdown

CoGr- (DISTANCE)

Lane to yourself today...warmup as you feel for 40 minutes, then...

40 x 50 @ :40 as Goal Pace (mile pace or 1000, your choice)

Check HR when you can & try to hold your stroke count.

With fins, finish up with...

9 x 150 swim desc 1-3's to all out FAST @ 2:30 (go free, NO FREE, choice by 3's)

Warmdown before you get out.

Wear your mask all the way to the car, do an excellent job in school today & with DRYLANDS. Get excited to race on November 21. Have a great day!

Monday Afternoon, November 9, 2020- written for SCY at the D (JrG PM)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 50 fist free drill br3, 25 dolph kick on side (1st 12y UDK)

4 x 50 choice drill @ 1:00, NO FREE

6 x 25 kick with boards, all FAST @ :35 (breast kick on #3&5)

Rotate 1 spot (take :30 to do so, not more than that)

6 x 75 @ 1:20- 50 2k1p breast drill, 25 UDK (sneak a breath when needed)

3 x 100 @ 1:45- 25 dolphin kick with boards, 75 drill/swim/drill by 25's breaststroke

6 x 25 dolph kick w/boards, all FAST - except #3&5 are breast kick, all @ :35

Rotate 1 spot (:30 to do so)

One time through:

4 x 50 kick w/boards @ :55

4 x 50 kick on back @ :55 (focus on FAST back turn & UDK's!)

8 x 100 kick- middle 4 x 100 on back (2nd round, middle 4 w/boards, others on back)

Odds @ 1:50, neg split

Evens @ 1:35, FAST

Check HR & rotate 1 spot

With fins, finish up with:

9 x 150's swim @ 2:40 desc 1-3's to all out FAST (3 free, 3 NO FREE, 3 choice)

If there is time...

25's FAST swim from a dive

Wear your mask all the way to the car. Do an excellent job with your HW tonight- and with your DRYLANDS. Get excited for the meet on November 21. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 50 fist free drill br3, 25 dolph kick on side (1st 12y UDK)

4 x 50 choice drill @ 1:00, NO FREE

6 x 25 kick with boards, all FAST @ :35 (breast kick on #3&5)

Rotate 1 spot (take :30 to do so, not more than that)

6 x 75 @ 1:20- 50 2k1p breast drill, 25 UDK (sneak a breath when needed)

3 x 100 @ 1:45- 25 dolphin kick with boards, 75 drill/swim/drill by 25's breaststroke

6 x 25 dolph kick w/boards, all FAST - except #3&5 are breast kick, all @ :35

Rotate 1 spot (:30 to do so)

2* sets of (CoGr, go one round of this kicking only):

4 x 50 kick w/boards @ :50

4 x 50 kick on back @ :50 (focus on FAST back turn & UDK's!)

8 x 100 kick- middle 4 x 100 on back (2nd round, middle 4 w/boards, others on back)

Odds @ 1:45, neg split

Evens @ 1:30, FAST

Check HR & rotate 1 spot after each round

*In 2nd round, go the 8 x 100 as follows:

Odds- all FAST @ 1:50

Evens, make interval @ 1:35

Go the middle 4 x 100 with boards, others on back

Check HR after #8, rotate 1 spot

JrG- if there is time...

25's from a dive RACE

SrG/SrS-

With fins, 9 x 150's swim @ 2:40 desc 1-3's to all out FAST (3 free, 3 NO FREE, 3 choice)

CoGr-

3 sets of:

400 free cruise, hold stroke- @ 4:45 (5:10, okay)

450 pull, desc 150's to what you can

:30 rest between rounds, check HR

Wear your mask all the way to the car, do an excellent job with school today- and with DRYLANDS. Get excited for November 21. Have a great day!

Sunday Morning, November 8, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

2 x 50 drill @ 1:00

1 x 75 @ 1:00- same stroke as 50's drill, go 25 UDK build, 25 swim FAST TURN, 25 UDK, FAST

No rest between sets, check HR after 4th round, then take fins off

NO FREE in even rounds

One time through the 200's then 1:00 rest:

3 x 200- 100 swim choice, 100 kick on back @ 3:40, desc the 100 kick to something JUICY!

4 rounds of:

3 x 100 swim free br3 @ 1:35 desc 1-3 (#2 is always @ 1:20)

4 x 50 in swim in primary stroke (NO FREE) @ :50, desc 1-4 (#3 is always @ :40)

3 x 100 swim free br3 (as above)

6 x 50 swim in primary stroke (NO FREE) @ :55 at 200 Goal Pace (#3&5 are @ :40)

3 x out & backs @ :40- all small FAST UDK's!

Check HR after each round; 3rd round, 50's can be free, 4th round choice

1:00 rest between sets.

Wear your mask all the way to the car, do an excellent job with your HW today- make sure you're ready for the week ahead at school; and do an excellent job with your DRYLANDS this week- they're a regular part of your training. Get excited to race on November 21 & have a great day!

Saturday Morning, November 7, 2020- written for SCY at the D (SrG, AM JrG)

1 x 600- 300/200/100

1:00 rest

KEEP YOUR DISTANCE THROUGHOUT THE WORKOUT TODAY

16 x 50 in sets of 4 as follows:

1-4, all drill NO FREE @ 1:00

5-8, by 25's, catchup free drill/kick on back (4 UDK's) @ 1:00

9-12, by 25's, small FAST UDK on stomach (sneak a breath if needed), 6ks back drill @ 1:00

13-16, by 25's, sit&spin back drill, then last 25 swim back (same tempo as drill) @ :50

Check HR & rotate 1 spot

With boards where noted:

4 x 75 @ 1:15, 25 dolphin kick with boards (build), 50 swim neg split backstroke

6 x 50 swim backstroke @ :50, desc 1-3/4-6 to what you can

Rotate 1 spot (take :30 to rotate, not more than that)

6 x 75 backstroke @ 1:30- 25 swim "IM style" (fast tempo, light kick), go to hand touch to check time, then last 50 swim FAST backstroke with STRONG KICK

4 x 125 @ 2:15- 50 kick w/boards (dolph kick/breast kick by 25's), 75 swim IM, desc 1-4 to something JUICY!

Check HR & rotate 1 spot (take :30 to rotate, not more than that)

1 x 150 drill/different drill/skulling by 50's

1:00 rest, stay where you are

Figure out your 500 pace per 100 (for your 500 Goal Time), then get started with...

3 x 100 swim free br3 @ 1:40 desc 1-3 to your 500 Goal Pace time

2 x 100 swim backstroke STRONG NEG SPLIT @ 1:30- focus on 4 FAST UDK's, keep your head still

Take :30 rest to rotate 1 spot (not more than :30, then continue with the set)

3 x 100 swim free br3 @ 1:40, desc 1-2 to your 500 Goal Pace time, then hold that time for #3

2 x 100 swim IM @ 1:30- solid swims here on both, good tempo on back & big kick on breast

3 x 100 swim free br3 @ 1:40, all at 500 Goal Pace time

Check HR & rotate 1 spot again

2 x 100 swim/kick on back by 50's in primary stroke @ 1:40, desc to what you can

3 x 100 swim free br3 @ 1:45, desc 1-3 as follows:

1- a little slower than 500 pace

2- right at 500 Goal Pace

3- all FAST, as fast as you can go here!

Get time & check HR, put fins on & rotate 1 spot (last time)

With fins, until 10a:

25's in sets of 4 (the "usual" slightly modified) all @ :40

1- swim 15y FAST/10y drill

2- all swim build to FAST finish

3- all small FAST UDK on your stomach (sneak a breath if you need, but the fins should help)

4- all swim FAST

Go odd sets of 4 x 25's free, even sets of 4 x 25 NO FREE, but all one stroke

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS, IT'S A PART OF YOUR TRAINING. Be sure to thank Kristy for the workout, have a great day!

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

Meet Warmup, then...

RACE DAY!!

Today, we went a modified version of the Speedset (4 rounds of 4 x 50 @ 1:30) as follows:

People racing this weekend @ WARF-

Three rounds of 3 x 50 in heats as follows:

1) 20y swim FAST from a dive ("FAD")/30y drill

2) 30y swim FAST FAD/20y drill

3) all swim FAST FAD

Anybody NOT racing this weekend, does these 3 x 50 all FAST;

Then, in the 2nd round, those NOT racing this weekend go 2 x 75's all FAST in heats (immediately following the 50's for those who are racing this weekend), add those times together; for the 3rd x 75, instead they go...

BROKEN 150 FAD (3 x 50 @ :10 rest), trying to be faster than their time from the 2 x 75's added together

Then in the 3rd round, those NOT racing this weekend go 2 x 100's all FAST in heats (immediately following the 50's for those who are racing this weekend), add times together; for the 3rd x 100, instead they go...

1 x 175 straight swim FAST FAD- trying to be faster than their 2 x 100's added together

Warmdown as needed before you go.

College Group (and anybody who is NOT racing this weekend who would like to get a little extra swimming in) goes the following:

1 x 600- 300/200/100

8 x 50 @ :10 rest, drill/choice by 25's (4 free, 4 NO FREE)

1:00 rest

8 sets of (all @ :10 rest):

1 x 75- drill/drill/skulling by 25's

1 x 125- first 75 is drill/swim/drill by 25's (build swim), then last 50 is kick on back, focus on UDK's & desc the 50 kick 1-8

1:00 rest, get water

3 rounds of:

2 x 150 swim free br3 neg split @ 1:50

1 x 175 swim free br3 @ 1:50

2 x 150 swim free @ 1:50- as above

1 x 175 swim free @ 1:50- as above

Make the intervals and focus on holding your stroke count; immediately after the 2nd 175, get right into...

After 1st round, 1 x 200- 100 cruise free, 100 swim at pace

After 2nd round, 1 x 400- odd 100's cruise free, even 100's swim at pace

After 3rd round, 1 x 600- odd 100's cruise free, even 100's swim at pace

Check HR after 3rd round, then finish up with...

6-8 x 50's choice drilling, loosen up a bit & make sure your stroke feels good, then...

1 x 800 pull free for time, goal is better than your 800M best time, while trying to hold your stroke count. Check HR immediately after finishing and OML.

Warmdown as needed.

Wear your mask all the way to the car, do an excellent job with school today- and with DRYLANDS. Those of you racing this weekend, GOOD LUCK, be aggressive and have fun at the meet. Have a great day!

Thursday Morning, November 5, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & DISTANCE)

1 x 600- 300/200/100

1:00 rest

With fins:

9 x 50 as follows:

1- all drill @ 1:00

2- swim/kick by 25's @ :50

3- all kick @ :40

Rotate after #9, then...

9 x 50 as follows:

1-all drill @ :50

2- swim/kick by 25's @ :40

3- all kick @ :30

Rotate 1 spot, take off fins

7 x 150 as follows:

odds- 50 swim FAST TURN/BO, 50 kick easy/FAST by 25's, 50 swim FAST TURN/BO, @ 2:40

evens- swim free br3: #2 @ 2:00, #4 @ 1:50, #6 @ 1:40

Check HR, rotate 1 spot

DISTANCE-

50 x 50 @ :50 break it up in sets of 10 or 8 or 5 (20 of these 50's should be at Goal Pace)

5 x 450 choice @ :20 rest desc 1-5 to something JUICY (can be pull or swim), #5 should be at 500 Free Goal Time

JrG-

Until 7a...

1 x 100 drill swim by 50's @ 2:00

4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00

Rotate after each round, should get four-five rounds in

SrG/SrS-

Until 8a, 25's are in primary stroke

1 x 75 drill/swim/drill @ 1:40/3 x 25 swim all out FAST @ :40

1 x 75 drill/swim/drill @ 1:40/3 x 25 swim all out FAST @ :10 rest

After 3 rounds of the above, get right into...

3 x 150 swim free desc 1-3 @ 2:30

With fins, finish with...

6 x 25 @ :40 (odds 15/10, evens all FAST)

1 x 100 swim 75 FAST/25 kick- goal is to be faster than 100 Goal Time

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, November 4, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

7 x 50 @ 1:00- odds drill, evens kick on back desc 1-3, focus on UDK's

7 x 50 @ :50- odds swim (FAST TURNS/BO), evens kick desc 1-3, focus on UDK's

7 x 50 @ :40- odds swim free FAST TURNS/BO, evens swim free/NO FREE by 25's

7 x 50 @ 1:00- all kick as follows:

odds- FAST for time with boards, get time, then right into...

evens- on back, focus on UDK's (2nd 25 is as far as you can go UDK on your back

Check HR & rotate 1 spot after 2nd & 4th set of 7 x 50, then...

3 sets of:

3 x 25 drill in primary stroke @ :40

3 x out&backs @ :40 (@ :30 in 2nd set, @ :25 in 3rd set) w/boards, #2 all UDK

Check HR & rotate 1 spot after 3rd set

JrG-

LONG SWIM & fin set from JrG/AM (Tues, 11/4)

DISTANCE/CoGr-

All @ :20 rest...

350 IM or pull/250

350 IM or pull/200

350 IM or pull/150

350 IM or pull/2 x 200 faster

350 IM or pull/2 x 250 FASTEST

SENIORS-

2nd 50 split always @ 1:00-

8 rounds of:

1 x 50 drill @ 1:00/1 x 50 swim at 2nd 50 split (add 1 x 50 each round up to 8 x 50)

Rotate after even rounds

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

Tuesday Morning, November 3, 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 50 @ 1:00- 25 dolph kick on side, 25 blow it out the back fly drill

8 x 25 @ :35 fly pull free kick, except 3, 5 & 7 are FAST UDK @ :20

Take off fins & rotate 1 spot

2 x 300 @ :15 rest-

25 choice fly drill, 50 ra2 la2 back drill- except last 75 is swim 25 fly/50 back

Check HR & rotate 1 spot again

JrG-

LONG SWIM

One time through (focus on small FAST UDK's throughout):

3 x 100 swim IM desc 1-3, 25 free is always kick on back

150 swim free br3, strong neg split

3 x 200 swim IM desc 1-3, 50 free is always kick on back

150 swim free br3, strong neg split

3 x 300 swim IM desc 1-3, 75 of each stroke (swim free)- hand touch before last 300, get time

1:00 rest, check HR & rotate 1 spot

With fins, finish up with...

3 rounds of:

3 x 75 swim desc 1-3 @ 1:30, #3 should be juicy

3 x 75 swim (50)/kick (25) @ 1:40 desc 1-3, how close can you come on #3 to your time on #3 above?

1 round free, 1 round NO FREE, 1 round choice

Sr's-

3 sets of:

6 x 75 @ 1:10 swim 25 fly/50 back (build fly, good tempo on backstroke)- focus on 4 UDK's

2 x 100 @ 1:40- drill/kick on back by 50's in primary stroke

6 x 100 as follows, all in primary stroke:

odds- 25 swim build, 50 swim STRONG, 25 drill @ 1:40

evens- 25 swim at 200 setup, :10 rest, 50 swim FAST, get time, last 25 kick FAST on back (UDK's)

CoGr-

After 2 x 300's...

50 x 50 @ :50- break it up as you'd like, check HR sporadically; then...

5 x 500 @ :20 rest-

Either pull odds & swim evens @ stroke count; or...swim odds, pull evens

Wear your mask all the way to the car, do an excellent job in school today- and with your drylands. Get excited for November 21. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :20 rest-

1- 150 drill/swim by 25's, then 50 kick on back focus on 4 small FAST UDK's

2- 100 drill/swim by 25's, then 100 kick on back, desc 50's 1-2 & focus on small FAST UDK's

3- 50 drill, then 150 kick on back desc 50's 1-3 to FAST, focus on 4 small FAST UDK's

3 x 150 @ 2:30- kick/swim/kick by 50's, focus on UDK's

3 x 150 all kick @ 3:00, middle 50 on back, 1st & 3rd with boards, desc 1-3 to all out SMOKING FAST

1:00 rest, check HR & rotate 1 spot

3 times through:

2 x out&backs (all UDK) @ :40, #2 @ :25

4 x 25 kick with boards- odds (15/10) dolphin kick @ :40, evens- all free kick @ :25

2 x out&backs (all UDK) @ :35, #2 @ :20

1 x 250 @ 4:00 as follows:

100 swim FAST free br3

50 kick FAST with boards

100 swim free br3 FASTER than 1st 100 (who can break 1:00? break :58? :56?!?)

3 x 50 kick all out FAST w/boards @ :10 rest- who can break 2:10? 2:05?!?

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

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS. Get excited to race on November 21...Have a great day!

Sunday Morning, November 1, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

7 x 100 as follows:

odds- all kick on back, desc 1-4 @ 2:00

evens- @ 1:45, 25 drill, 50 swim FAST tune, 25 drill

Check HR

8 x 50 @ 1:00, odds fist free drill br3; evens choice drill in primary stroke, NO FREE

3 rounds of:

4 x 50 @ 1:00 swim at 200 Goal Pace, except #3 is all drill

1 x 300 pull free w/choice equip @ 5:00, desc 100's 1-3 to what you can

4 x 50 swim all 200 Goal Pace @ :10 rest, except #3 is all drill

1 x 300 pull free w/choice equip @ 5:00, desc 100's 1-3 to what you can

4 x 50 swim at 200 GP, all @ :10 rest

Check HR, then 1:00 rest between sets.

1 round free, 1 round primary stroke NO FREE, 1 round choice

Until 1p, finish up with...

With fins:

3 x 100 swim desc 1-3 to all out FAST @ 1:40 (target 100M goal time)

1 x 100 kick FAST for time @ 1:20- focus on small FAST UDK's

Odd rounds free, even rounds NO FREE

Wear your mask all the way to the car, do an excellent job with your HW today, make sure you're ready for the week ahead at school; and do a great job with your DRYLANDS. Have a great day!