Sunday Morning, January 31, 2021- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

Be sure to thank your parents for getting you out here in the snow!

3 sets of:

3 x 100 drill/kick on back- build kick to FAST, @ 1:50

1 x 150 swim/kick/swim by 50's- get times for 50's swim & desc 1-2

Check HR after each round, wait for everybody in your lane to finish, then get into next round

Go free/NO FREE/choice, by round

After 3rd round...

1 x 300- each 100 is:

25M drill, 50M swim FAST TURN/BO, 25M skulling

1:00 rest, check HR

With fins, 4 rounds of:

3 x 50 swim descend 1-3 to all out FAST @ 1:10

1 x 100 @ 2:00- 25M small FAST UDK, 50M swim FAST TURN/BO, 25M small FAST UDK

Go primary/free/choice/primary by round; check HR after each round

Until 1p, finish up with:

2 x 50 fist free drill br3 @ 1:00

5 x 50 pull free br3- odds @ :40, evens @ :50

1 x 250 @ 4:00- first 150 is pull desc 50's 1-3, then last 100 is swim free, giddyup with your kick!

Wear your mask all the way to the car, do an excellent job with your HW tonight- plan on having school tomorrow! Also, keep up with your DRYLANDS! Regular schedule this week. Have a great day!

Saturday Morning, January 30, 2021- written for SCY at the D (SrG, AM JrG)

1 x 600- 300/200/100

1:00 rest

KICKING OLYMPICS!

(After warmup)

12 x 75 @ 1:20-

odds- drill/swim/drill- build the swim to a FAST TURN/BO

evens- all kick choice, desc 1-6

9 x 50 @ 1:00- 2 swim/kick by 25's NO FREE, desc 1-2; #3 is all kick FAST

2 x 300 @ :20 rest-

1- swim choicer, FAST TURNS/BO throughout

2- 50 kick on back FAST BACK TURN/BO, 25 choice easy drill

1:00 rest, check HR & rotate 1 spot if necessary

KICKING OLYMPICS!!!

In groups of 3 at a time, you'll race the following:

100 IM

50 Dolphin kick

50 Breast kick

50 Free kick

Whomever finishes 3rd in each of those races, will all go a single 100 IM (adding 1 length butterfly in each subsequent round) race from a dive after each round

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Check your email for changes to the workout schedule tomorrow and Monday. Have a great day!

Friday Morning, January 29, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Anybody racing this weekend will go the SPEEDSET after the warmup (4 sets of 4 x 50 from a dive, fast breakout/fast turn/all FAST and all drill- by 50's @ 2:00)

Everybody else...

6 x 100 RACE @ 6:00 (1 group every 2:00)- all one stroke (primary stroke, can be free)

*If you average within 1.5 seconds of your best time through 4 x 100, you can go 75's on the last 2

Warmdown with 12 x 50 @ :55 drill/choice by 25's

Then finish up with...

6 x 75 RACE IM @ 3:00 (DISTANCE- go 150's free here instead)

Warmdown with 3 x 150 drill/kick by 25's @ :10 rest 

DISTANCE/CoGr- after warmup, pacework from yesterday:

12 x 75 @ 1:20-

odds- 50 fist free drill, 25 choice (can be kick)

evens- all kick desc 1-6

2 x 300 @ :10 rest- 50 swim FAST TURNS/BO, 25 drill (change strokes for #2)

Check HR, then 1:00 rest

4 sets of:

1 x 150 swim @ 1:50- middle 50 is NO FREE

1 x 150 swim free strong negative split @ 1:40- hold stroke count throughout

3 x 50 kick FAST @ :10 rest, can be w/boards, but middle 50 is always UDK

Check HR after each round, can change up kick from round to round

150 easy choice after 4th round, then...

15 x 100 swim at pace @ 1:30- go 75 at GP, 25 drill

Finish up with...

2 x 450 pull free @ :20 rest as follows:

1- desc 150's 1-3 to what you can

2- ascend 150 1-3 to all drill on 3rd 150

Check HR 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! Good luck to anybody racing at IMX this weekend. Check your email for updates on Sunday workout schedule. Have a great day!

Thursday Morning, January 28, 2021- 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 50 drill/kick by 25's @ 1:00- 4 FAST UDK's on the kick

4 x out&backs @ :35* all FAST UDK (*gets :05 faster by round), except 2nd round w/boards

4 x 50 kick @ :55* desc, except #3 is always kick FAST on back

No rest between sets, check HR throughout; after 3rd set, rotate 1 spot & continue right into...

3 x 200 @ 3:00- 100 free br3 (smooth & long), 100 choice NO FREE, desc 1-3 to giddyup!

1:00 rest, check HR & rotate 1 spot

JrG- until 7a...

4 x 50 swim choice @ :45 w/FAST TURNS, except #3 is always swim free br3 @ :35

4 x 50 swim at 200 GP @ :55* (*even rounds @ :45); go 2 rounds primary stroke, 2 rounds choice

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

SENIOR's-

One time through...

3 x 100 @ 1:40 swim/k by 50's, NO FREE desc 1-3

2 x 125 @ 1:40 swim free br3

1x 100 swim free br3 @ 1:10

:30 rest, check HR & rotate 1 spot

3 x 100 @ 1:35 swim IM, desc 1-3

2 x 125 @ 1:35 swim free br3

1 x 100 swim free br3 @ 1:10

:30 rest- HR/rotate

3 x 100 @ 1:30 swim free/NO FREE by 50's

2 x 125 @ 1:30 swim free br3

1 x 100 swim free br3 @ 1:10

:30 rest- HR/rotate

3 x 100 @ 1:25 swim choice, 3rd 25 NO FREE

2 x 125 @ 1:25 swim free br3- make interval!

Check HR, 1:00 rest

Finish up with 9 x 150 swim with fins @ 2:40, desc sets of 3 to FAST (free/NO FREE/choice, by 3's)

DISTANCE (everything @ 3:00, @ 3:20- okay)

2 sets of:

2 x 200 swim/kick by 100's, desc 1-2

2 x 225 swim IM, last 25 kick free head out, desc 1-2

2 x 250 pull free br 3 (middle 50 br5), desc 1-2

1 x 275 swim free- make interval

1 x 300 swim free- make interval (for time in 2nd set)

No rest between sets.

Finish with pacework: 15 x 100 swim at GP @ 1:30 (75 pace, 25 drill)

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Get excited to race this weekend, and for RACE DAY tomorrow morning. For anybody racing this weekend, you'll do the SPEEDSET tomorrow morning if you decide to come in. Have a great day!

Wednesday Morning, January 27, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 choice drill @ :35, except #3 is all FAST UDK on stomach @ :20

2 x 75 breast pull with dolph kick & FLIP TURNS, desc 1-2 @ 1:15

1 x 75 all kick on back FAST @ 1:00* (*2nd round @ :50, 3rd round @ :40!!)

No rest between rounds; check HR after 3rd round & take fins off. Then...

1 x 400- each 100 is 25 drill, 25 swim FAST TURN (same stroke as drill), then 50 kick on back

1:00 rest, check HR again

JrG- LONG SWIM

6 times through:

150 IM (2 x 75's IM, desc 1-2)

100 swim/kick free (by 50's), BIG FAT FROTHY KICK (can use boards)

Check HR after 6th round. Then...

Until 7a, finish up with...

50's swim at distance free Goal Pace as follows:

4 @ :55/50 drill @ 1:00

4 @ :50/50 drill @ 1:00

4 @ :45/Check HR

100 drill @ 2:00 after 50's @ :45

DISTANCE- 

5 times through:

5 x 100 swim @ 1:15- 3rd 25 is swim NO FREE, except 3rd & 5th 100's are swim straight free @ 1:05 (@ 1:20 & 1:10- okay)

1 x 400 free swim or pull, desc 1-5 (all five are either swim or pull, no back & forth); swim can be IM swim as follows if you'd prefer: 75 fly/100 back/100 breast/75 free/50 kick free

Check HR after each round, then 1:00 rest

SENIOR'S-

8 rounds of*:

4 x 50 swim choice @ :45 with FAST TURNS, except #3 is swim free @ :35

1 x 25 drill @ :45 (ODD ROUNDS ONLY)

2 x 75 swim FAST for time @ 1:30- keep track of times

Check HR after 2nd 75, then go a 50 drill @ 1:00 rest

Change strokes (for the 75's) after even rounds

*After the 6th round, we figured avg times for the 75's, then doubled it for a 150 total. Then instead of the 2 x 75 in the 7th & 8th rounds, we went 3 x 50 swim FAST @ :10 rest. Good job all around

Finished with Goal Talks (3 today, 3 more next Wednesday)

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!

Tuesday, January 26, 2021- written for SCY for anybody who can get a swim in today

1 x 600- 300/200/100

1:00 rest

All @ :10 rest, in case there is no pace clock...

4 x 75- 50 fist free, 25 kick (1/2 UDK on stomach, 1/2 choice kick)

5 x 100- 25 ra2 la2 free drill, 75 drill/kick/drill by 25's NO FREE (build kick to FAST)

6 rounds of:

1 x out&back @ :15 rest- all UDK, all FAST

1 x 50 swim/kick by 25's FAST TURN

1 x out&back @ :05 rest- all UDK, all FAST

1 x 50 swim/kick by 25's FASTER than previous 50

NOTE: out&backs can be with boards in even rounds (of the "6 rounds of")

50's swim/kick are NO FREE in odd rounds, and choice in even rounds (same stroke for both 50's)

About :30 extra rest between rounds, check HR if you can

Finish up with...

2 times through:

3 x 75 swim IM desc 1-3, except #2 is free (IM @ 1:10, free @ :55 if you have a clock)

1 x 250 pull free br3, last 100 br5

3 x 75 swim 50 back/25 breast, except #2 is swim free (same intervals as above)

1 x 350 pull free br3, last 150 is br5

3 x 75 swim/kick/swim by 25's in 4th best stroke NO FREE, #2 is swim IM (same intervals as above)

1 x 450 pull free br3, last 200 is br5

After 2nd round, check HR if possible, then...

15 x 50 in sets of 3's-

1&2, swim/kick by25's primary stroke desc 1-2 (swim IM order if you'd like); @ :50 if you have a cloc

#3- all kick FAST @ :40 if you have a clock

 Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with DRYLANDS! Back to regular schedule tomorrow (and for today's PM groups). Have a great day!

Monday Morning, January 25, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:15 (@ 3:30 if needed)-

150 kick/drill by 25's, last 50 is swim FAST turn (same stroke as 1st 150 k/dr)

9 x 50 @ :50 in sets of 3-

1&2, swim/kick by 25's (same stroke for both), desc 1-2

#3- all kick FAST w/boards

Check HR after #9, stay on interval & finish up with...

4 x 50 swim choice @ :40- all FAST TURNS/BO

Check HR again & rotate 1 spot

 

6 rounds of:

1 x 75 @ 1:20- 25 kick FAST w/boards, 50 kick on back- focus on 4 FAST UDK's & FAST turn

3 x 50 kick @ :55*, desc 1-3 (odds w/boards, #2 on back)

1 x 75 @ 1:20- as above

3 x out & backs @ :40+- go UDK/w-bd/UDK by individual out&back

1 x MYSTERY KICK  (100 of some sort after odd rounds, 200 of some sort after even rounds)

1 x 150 (odd rounds), STRONG negative split or 1 x 250 (even rounds) pull free desc 1-3 to something JUICY!

Check HR after each round & rotate 1 spot; 1:00 rest between rounds

*50's kick in 1st/4th rounds are @ :55, in 2nd/5th rounds @ :50, in 3rd/6th rounds @ :45

+Out&Backs @ :40 in 1st/4th rounds, @ :30 in 2nd/5th rounds, and @ :20 in 3rd/6th rounds

After 6th round, finish up with 3 x 150 @ :15 rest, drill/choice by 25's (last 25 is skulling)

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check your email tomorrow morning in case we have to cancel the workout due to the weather. Regular schedule the rest of this week. Have a great day!

Sunday Morning, January 24, 2021- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

2 sets of:

7 x 75 @ 1:00- odds are drill (NO FREE in 2nd round), evens are kick (4 FAST UDK's!), desc 1-3

1 x 250-

150 is kick/drill/kick (build kick to FAST back turn), last 100 swim FAST turn (same stroke as 50's drill)

:30 rest between sets, check HR

3 sets of:

3 x 150 @ 2:40- 

50 swim @ 200 set up, 50 drill, 50 swim @ 200 GP or faster, all the same stroke

1 x 100 swim free br3 @ 1:15- make interval

1 x 100 drill (get ready for next round)

1:00 rest between sets, check HR

1st round primary stroke, 2nd set free, 3rd set choice

Until 1p, finish up with...

5* x 50 pull free br3- odds @ :40, evens @ :50

1 x 200- 150 pull or swim FAST, check time, last 50 is drill

:30 rest between sets, check HR

*in 2nd set, go 7 x 50; in 3rd set go 9 x 50

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 stay on top of your DRYLANDS, as well. Regular schedule this week, have a great day!

Saturday Morning, January 23, 2021- written for SCY at the D (SrG & JrG & Distance)

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of:

2 x out & backs, all FAST UDK (@ :40, but #2 @ :20)

1 x 50 drill @ 1:00

1 x 50 LB/swim- all FAST, all same stroke as 50 drill, @ 1:00

Odd rounds are breaststroke, even rounds are choice

Check HR after 6th round, take off fins & rotate 1 spot

3 times through:

4 x 50 swim free br3 desc 1-4 @ :45, except #3 is @ :35

4 x 25 drill @ :35- fly pull with free kick

4 x 50 swim- as above, except 1st 25 is fly

1 x 200 swim free- dive off side of pool, BIG FAT FILTHY negative split, @ 3:30

4 x 50 swim free br3 desc 1-4 @ :45, except #3 is @ :35

4 x 25 drill choice @ :35- all same stroke, NO FREE

4 x 75 @ 1:20- 25 swim FAST (same stroke as 25's drill), 25 K@back, UDK's! 25 K FAST w/bds

1 x 200 from a dive (blocks)- 50 smooth & strong (200 setup), 25 drill, 50 swim faster, 25 drill, 50 swim- FASTEST of the day

Check HR after each round & rotate 1 spot.

DISTANCE- go ONCE of the "3 times through," then get into...

4 sets of:

1 x 100 @ 1:30- choice, with a smooth long stroke

1 x 200 @ 2:30- strong negative split

1 x 300 @ 3:30- FAST for time

No rest between rounds, check HR after each 300

Warmdown 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! Regular schedule this week. Have a great day!

Friday Morning, January 22, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following-

4 x 300 IM @ 5:00 descend, all of them swum the same way:

50 fly/100 back/100 breast/50 free

#1- last 50 swim FAST

#2- last 150 swim FAST

#3- last 250 swim FAST

#4- RACE from a dive

After 10 minutes warmdown, everybody goes the following (2 groups, 2 heats in each group):

4 x 75 kick all out FAST for time with boards @ 2:30- keep track of average time (should be FAST!)

After another 10 minutes warmdown, everybody finishes up with the following:

1 x 100 RACE for time from a dive, same stroke as you kicked on the 75's above; you should be FASTER than your average time on the 75's kick above.

Work on relay starts until you have to go.

DISTANCE-

After your 600, go the following:

4 sets of:

1 x 400 swim- each 100 is 50 swim build/25 drill/25 swim strong

:20 rest

4 x 50 @ :45 or :50 (your choice), NO FREE- can be swim/kick, desc if you can

1 x 150 pull free br3, desc the 150's 1-4, or desc the 3 x 50 in each 150 1-3 to strong

:30 rest between sets, check HR

Work on starts before you go

Stuart- after the "4 sets of" above, finish up with...

2 sets of:

4 x 125 @ 1:40- swim free br3, except middle 25 is kick on back

4 x 125 @ 1:30- swim free br3, except middle 25 is swim choice NO FREE

4 x 125 @ 1:20- all swim free, make interval, but hold stroke count

Check HR after each set, then warmdown after 2nd set.

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

Thursday Morning, January 22, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

1 x 200 @ 3:15- drill/kick on back by 25's- focus on 4 UDK's off each wall

5 x 50 swim/kick by 25's @ :55; in 2nd round go @ :50, in 3rd round go @ :45

1st round is all primary stroke NO FREE

2nd round is your choice

3rd round is all free br3

Check HR & rotate 1 spot after 3rd time through

24 x 100 in sets of 8 as follows:

1-2, swim free/primary stroke by 50's, FAST TURNS, every turn, every time!

#3- swim IM (swim it, "IM style!")

#4- all kick FAST for time

1-8 @ 1:40

9-16 @ 1:30

17-24 @ 1:20 (@ 1:25, okay, if needed)

Rotate 1 spot after each round of 8, check HR when you can

Sr's/CoGr-

With fins, 6 rounds of (last two rounds, NO FINS)

1 x 100 drill @ 1:40

1 x 75 swim desc 25's 1-3 to FAST @ 1:20

3 x 25 swim FAST @ :10 rest- #2 is all small FAST UDK!

:30 rest between rounds, check HR

Check HR & rotate after even rounds; change strokes after even rounds

DISTANCE-

After 4 rounds of the fin set, until 8a finish up with...

3 x 125 swim free br 3 @ 1:30- smooth & long to make the interval

1 x 100 all free drill @ 1:30

Check HR before 100 drill in each round

Wear your mask all the way to the car, do an excellent job in school today- and REMEMBER, you'll have to do a recorded session for the drylands today (just for today), as Kristy can't make it today (regular drylands resume next Tuesday). Get excited for RACE DAY tomorrow. Have a great day!

Wednesday Morning, January 20, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

Welcome Caleb Kaslik!

16 x 75 as follows:

1-4 @ 1:15- 50 fist free br3, 25 dolph kick on side

5-8 @ 1:05- 25 kick FAST on back (4 UDK's!), 50 swim free br3 w/FAST TURN/BO 

9-16, go odds & evens:

odds- 25 fly pull free kick, 50 drill in primary stroke @ 1:15

evens- 25 swim fly build to FAST, 50 swim primary stroke with FAST TURN/BO @ 1:05

Check HR after #16 & rotate 1 spot

4 rounds of (CoGr, go just 2 rounds of the following):

3 x 50 swim/kick by 25's in primary stroke @ :55 (NO FREE), desc 1-3

1 x 75 swim IM @ :55 (swim by 25's, NO FREE)

3 x 50 swim IM order by 25's @ :50

1 x 75 swim free br3 @ :50

After 2nd & 4th rounds...

1 x 300 pull free br3/5 by 50's, desc the 100's 1-3, then check HR & rotate 1 spot

Sr's/CoGr-

8 rounds of:

4 x 25 @ :35- 15y FAST UDK/fwd ss & bkwd ss/skulling to end...EXCEPT #3 is all swim FAST @ :20

1 x 50 swim FAST TURN @ :40

1 x 50 swim FAST/easy/FAST, this is FROM A DIVE

Not more than 1:00 rest between rounds, check HR when you can

Go odd rounds choice, even rounds NO FREE

DISTANCE-

3 times through (think, "LONG SWIM"):

400 pull free br 3/5 by 100's- get time & descend these 1-3

150 swim/kick by 25's in primary stroke NO FREE, desc the 50's 1-3 to something JUICY!

After 3rd time through...

1 last 400 pull free, should be fastest of the day = 2050 total

Check HR

Work on starts until 8a

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

Tuesday Morning, January 19, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 175 @ 3:15 (@ 3:30 if needed)-

75 drill/swim/drill by 25's, 100 kick (50 on back, 50 w/boards)- desc 100 kick 1-3

Check HR & rotate 1 spot

4 sets of:

2 x 25 @ :40- 15y swim FAST/10y drill (same stroke for both)

1 x 50 swim free br3 @ :40- FAST TURN/BO

2 x 25 all FAST @ :40- same stroke as 25's above; 1 swim, 2nd 25 is kick on back (UDK's!)

No rest between rounds; 2 rounds choice, last 2 rounds NO FREE

Check HR & rotate 1 spot after 4th round

JrG- LONG SWIM

1500 as follows:

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

200 swim free br3- easy/FAST by 100's

150 swim/kick by 25's in primary stroke NO FREE, desc 50's 1-3

3 times through, check HR & rotate 1 spot after 3rd time through

Until 7a, finish up with...

50's swim free @ distance GP: 4 @ 1:00/4 @ :50/100 easy drill @ 2:00

Sr's-

3 rounds of:

3 x BROKEN 200's (1 x 100 swim free br3 @ 1:10/2 x 50 swim at 200 GP @ :10 rest/50 drill)

Keep track of avg time on 50's GP

After 3rd 200, 100 drill, then...

BROKEN 200 from a dive (1st round go 75/50/75 @ :10 rest; 2nd round go 4 x 50 @ :10 rest; 3rd round- 175 straight swim for time)

DISTANCE-

3 rounds of:

1 x 450 IM  (go 3 x 150's- 75 swim NO FREE 75 kick) desc 150's 1-3

2 x 400 swim free @ 4:30 (or @ 5:10), these should both be closer to "full throttle" than a comfortable descend

:30 rest between sets, check HR

Finish up with...

15 x 100 swim at GP @ 1:30 (@ 1:40, okay)

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS, and get excited to race the next couple of weekends. Have a great day!

Monday Afternoon, January 18, 2021- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 200 @ 3:30- 100 drill, 50 kick on back, 50 choice

1 x 250 @ 3:45- odd 50's are swim/kick by 25's desc 1-3; even 50's are drill

No rest between sets; go free, NO FREE, choice by round

Check HR after 3rd round & rotate 1 spot

9 rounds of (in sets of 3):

1 x 75 kick @ 1:20- 25 FAST with boards, 50 on back (focus on UDK's & FAST back turn)

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

*every 2nd round is 2 x 50 kick FAST @ 1:00; 

*every 3rd round is 3 x 50 kick FAST @ :10 rest

After 3 rounds, go 3 x 100 swim free br3 @ 1:20

After 6 rounds, go 3 x 100 swim/kick on back by 50's @ 1:40- all in primary stroke, NO FREE

After 9 x rounds, go 3 x 100 kick, except 3rd 25 is swim choice @ 1:40 (50 kick w/boards, last 25 kick on back)

Check HR and rotate 1 spot after each round of 3 x 100's

If there is time, until 6p, finish up with...

50's swim alternating odds & evens as follows:

Odds- swim IM order by 25's (NO FREE) all @ :50

Evens- always free br3, @ :40

Check HR at 6:00p and do a 50 easy.

Wear your mask all the way to the car & do a great job with your HW tonight (make sure you're ready for the week ahead at school!). Do a great job with your DRYLANDS this week as well. Have a great day!

Monday Morning, January 18, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

1 x 200 @ 3:15 (@ 3:30 if needed)- 100 drill, 50 kick on back, 50 choice

1 x 250 @ 3:30 (@ 3:45 if needed)- odd 50's are swim/kick by 25's desc 1-3; even 50's are drill

No rest between sets; go free, NO FREE, choice by round

Check HR after 3rd round & rotate 1 spot

9 rounds of (in sets of 3):

1 x 75 kick @ 1:20- 25 FAST with boards, 50 on back (focus on UDK's & FAST back turn)

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

*every 2nd round is 2 x 50 kick FAST @ 1:00; 

*every 3rd round is 3 x 50 kick FAST @ :10 rest

After 3 rounds, go 3 x 100 swim free br3 @ 1:10- except 3rd 25 is kick on back (@ 1:15, okay)

After 6 rounds, go 3 x 100 swim/kick on back by 50's @ 1:30- all in primary stroke, NO FREE

After 9 x rounds, go 3 x 100 kick, except 3rd 25 is swim choice @ 1:20 (50 kick w/boards, last 25 kick on back); go @ 1:30, okay

Check HR and rotate 1 spot after each round of 3 x 100's

COLLEGE GROUP: you can go the 50's on the middle 3 rounds ALL SWIM if you'd like (only for the middle 3 rounds!)

Until 8a, finish up with...

2 x 25 swim 15m FAST/10m drill @ :40

1 x 50 swim free br3 with FAST TURN/BO, @ :40

1 x 25 kick FAST @ :40- choice kick

1 x 25 all small FAST UDK @ :40

Check HR after each round & rotate 1 spot if necessary

DISTANCE Option...until 8a:

1 x 200- 100 swim IM, 100 choice (but no more than 25y free on 2nd 100) @ 3:00 (@ 3:20, okay)

1 x 250 pull free br 3/5 by 50's, also @ 3:00 (@ 3:20, okay), desc 1-???

Wear your mask all the way to the car & do some schoolwork today- even though it's a holiday. Regular schedule this week, stay on top of your DRYLANDS. Have a great day!

Sunday Morning, January 17, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of (last 2 rounds- NO FINS):

2 x 50 drill @ 1:00

1 x 100 @ 1:45- 30M FAST UDK, 30M swim FAST TURN/BO, last 40M drill

:30 extra rest after 4th round to take off fins; change strokes from round to round if you'd like

3 rounds of:

3 x 50 swim primary stroke @ :50 desc 1-3, except #2 is swim free br3 @ :45

100 drill @ 2:00

3 x 50 swim primary stroke @ :55 desc 1-3, except #2 is swim free br3 @ :40

300* pull free br 3/5 by 50's, desc 100's 1-3 to something juicy!

1:00 rest between rounds, check HR after each round

*In 2nd round, go 450 pull (desc 150's), in 3rd round go 600  pull (desc 200's); desc these 50's to FAST!

Until 1p, finish up with...

2 x 50 swim IM order (by 50's) @ :50

1 x 50 kick w/boards @ :50

2 x 50 swim IM order (by 50's) @ :50

1 x 50 kick w/boards @ :50

1 x 100 swim free br3 @ 1:15 (@ 1:20- okay if absolutely necessary)

1 x 200 kick w/boards IM order by 50's, all FAST for time

1:00 rest between rounds, check HR

In even rounds, all kick is on your back (focus on 4 FAST UDK's off each wall!)

Wear your mask all the way to the car, do an excellent job with your HW today- even though tomorrow is a holiday; and stay on top of your DRYLANDS! Regular schedule tomorrow, even though it's a holiday. Have a great day!

Saturday Morning, January 16, 2021- written for SCY at the D (SrG & AM JrG)

1 x 600- 300/200/100

1:00 rest

After warmup (breaststroke with fins)...

3 sets of:

3 x 50 swim back/breast by 25's @ :50- good tempo on the back, big kick on the breast

4 x 100-

     #1- swim IM @ 1:30

     #3- swim breaststroke @ 1:40- except 3rd 25 is breast kick on back

     Evens- always swim free br3 @ 1:15- make interval

3 x 50 swim/kick breast by 25's @ 1:00- desc 1-3 to something juicy!

Check HR after each round & rotate 1 spot

With fins, finish up with...

9 x 150 swim @ 2:40, desc 1-3's to all out FAST for time (go free, primary, choice by 3's)

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Regular schedule this week, have a great day!

Friday Morning, January 15, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went two rounds of the following:

3 x 100* RACE from a dive @ 6:00 (one group of two heats every 3:00)

*Distance freestylers/backstrokers, go 150's @ 6:00

After #3, add two fastest times together for 200 total (300 total for distance free & backstrokers), then warmdown for 5 minutes (each of the two groups gets 5 minutes, use it wisely), then...

BROKEN  200 from a dive: 4 x 50 RACE @ :10 rest (same two groups as above)

DISTANCE FREE goes 300 RACE for time (can you be within :06 of 300 add-up time)

BACKSTROKERS- go BROKEN 150 (75/50/25- all @ :10 rest)

You should be faster on the broken swims (of course you should, they're broken!)

You can change strokes for the 2nd round, but it's all the same stroke for each round.

3 x 150 drill/skulling by 25's @ :15 rest before you go.

Wear your mask all the way to the car & do a great job in school today- and with your DRYLANDS. Regular schedule this weekend (Sat- here at the D; Sunday at the JIMBO!). Have a great day!

Thursday Morning, January 14, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

3 x 75 @ 1:15- 25 kick w/boards build to FAST, 50 fist free drill br3

1 x 125 @ 2:00- 50 swim free br3 FAST TURN, 75 drill/swim/drill by 25's- last 75 is NO FREE

No rest between rounds, check HR after 3rd set, then rotate 1 spot

After 3rd set...

1 x 600- each 50 is drill/swim by 25's as follows: 200 primary, 200 IM, 200 choice

1:00 rest, check HR again

6 rounds of:

5 x 100/4 x 25/3 x 75, as follows:

5 x 100- 

odds are swim @ 1:35 (25 fly, 50 back, 25 breast), desc 1-3; 

#2 is swim primary stroke NO FREE @ 1:40 (3rd 25 kick FAST on back)

#4 is swim free br3 @ 1:10- just make interval

4 x 25-

1-2, kick FAST w/boards @ :40

#3- all FAST UDK @ :20

#4- all drill @ 1:00

3 x 75 swim FAST for time @ 1:40 (#3 is drill)

Check HR after 2nd 75, then get right into 3rd 75 drill; then, check HR again & rotate 1 spot (stay on interval)

JrG- get out at 7a

DISTANCE- after 4th round, finish up with...

450's pull free, desc the 150's 1-3 to something smoking FAST! @ :20 rest (hand touch at 300- okay)

Sr's/CoGr- if there is time...

Finish up with:

25's with fins in sets of 4: odds are drill, evens are swim FAST; odd rounds fly, even rounds of 4 choice

Wear your mask all the way to the car, do an excellent job in school today, and with your DRYLANDS! Be thinking about your SCY goals for 2021 so we can talk about them. Have a great day!

Wednesday Morning, January 13, 2021- written for SCY at the D (SrG & PM JrG)

1 x 600- 300/200-100

1:00 rest

14 x 50, odds & evens as follows:

Odds- drill @ 1:00

Evens- swim/kick by 25's (same stroke as 50 drill), desc 1-7 @ :50 (JrG- @ 1:00)

2 x 150 @ :10 rest-

odd 50's are drill/kick on back (4 UDK's, build kick), middle 50 is swim RACE PACE TURN

Check HR & rotate 1 spot

JrG- LONG SWIM

8 times through:

100 swim IM- smooth & long

50 drill in primary stroke

50 swim FAST in primary stroke - target 2nd 50 split of  100 SCY goal time

Check HR after 8th round & rotate 1 spot.

Until 7a, finish up with...

3 x 50 swim at distance free pace work @ :55

1 x 75 swim free FASTER than pace @ 1:30

No rest between rounds, check HR at 7a & go a 100 easy drill

SENIORS/CoGr-

"HLCYG?" (How Low Can You Go?)

1 x 250 pull free br 3 (even 50's br5) @ 3:20, desc 1-??? (go @ 3:30 if necessary) CoGr @ 3:00

2 x 75 swim free br 3 @ 1:10**

No rest between sets, check HR after each 250

**75's get :05 faster by round, until you miss; then, finish that round & go 1 more 250, fastest of the bunch

Finish up with:

6 rounds of...

4 x 25 @ :35 drill perfect - nothing sloppy here, except #3 is swim build to FAST

3 x out & backs @ :35 with boards (free kick/fwd ss/dolphin kick), except #2 is all FAST UDK @ :20

Odd rounds the 25's are fly, even rounds the 25's are choice

Check HR after each round and rotate 1 spot after even rounds if 3 per lane or more

CoGr- after 4 rounds of the 25's/out&backs, you can do something fast from a dive to try and get out of the last 2 rounds...in honor of Small Frie's last day with us!

SENIOR's- talk about SCY '2021 goals before you leave today.

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

Tuesday Morning, January 12, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 300 @ 4:30-

1-2, 50 fist free br3, 50 choice drill NO FREE

3- drill/kick on back by 50's all in primary stroke (4 FAST UDK's on kick)

4- swim/kick by 50's- desc 100's 1-3 to something JUICY!

Check HR & rotate 1 spot

JrG- LONG SWIM

8 times through:

100 swim IM- smooth & long

50 drill in primary stroke

50 swim FAST in primary stroke - target 2nd 50 split of  100 SCY goal time

Check HR after 8th round & rotate 1 spot.

Until 7a, finish up with...

3 x 50 swim at distance free pace work @ :55

1 x 75 swim free FASTER than pace @ 1:15

No rest between rounds, check HR at 7a & go a 100 easy drill

Sr's/CoGr-

4 times through...

2 x 75 swim/kick/swim by 25's @ 1:15, desc 1-2 to what you can (all in primary stroke)

1 x 50 swim free br3 @ :35

No rest between sets, check HR after 4th round, then rotate 1 spot; then...

6 rounds of:

4 x 50 swim at 200 GP @ 1:00

2 BROKEN 100's as follows:

100 swim free br3 @ 1:10 (@ 1:15 if needed)

2 x 50 swim at 200 GP @ :10 rest

50 drill @ 1:00 rest

For 50's GP, go2 rounds primary stroke, 2 rounds freestyle, 2 rounds choice

DISTANCE-

8 times through:

1 x 150 swim free br3 strong neg split @ 1:45 (@ 1:50 or 2:00, okay)- hold stroke count

3 x 50 swim at distance GP @ :10 rest, all @ 2:30

After 4th & 8th rounds...

1 x 600 pull free desc 200's 1-3 to what you can

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 on Friday & have a great day!

Monday, January 11, 2021- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:40, odds & evens as follws:

odds- drill/kick on back (focus on 4 UDK's on kick)

evens- drill/swim/drill/skulling- FAST turn on the swim 25; go @ 1:50 if needed

Check HR & rotate one spot.

4 sets of:

3 x 100 @ 1:50/1:40/2:00

6 x 25 @ :25 kick FAST w/boards (middle 2 x 25's are UDK out&backs @ :40)

1 x 150 kick FAST for time (different by round)

3 x 100 are are as follows:

1- 50 kick w/boards fly/free by 25's, 25 swim primary stroke FAST turn, 25 choice kick on back @ 1:50

2- 50 swim fly/back by 25's, 25 kick FAST UDK, 25 swim breaststroke @ 1:40

3- all kick FAST for time, 50 w/boards 50 on back (4 UDK's) @ 2:00

6 x 25 are done as follows:

1-2, kick FAST w/boards @ :25

3-4, out & backs @ :40, all FAST UDK

5-6, kick FAST w/boards @ :25

The 150 kick FAST for time after each round is as follows:

Odd rounds- 50 kick FAST fly/free w/boards (by 25's), middle 50 is on back, UDK as much as possible, last 50 is kick FAST breast/free w/boards (by 25's)

Even rounds- 2nd round is BROKEN @ :10 rest (75/50/25), all with boards; 4th round is straight FAST for time (your choice, but all one kick) with boards

1:00 rest after each round, 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! Be ready to talk about your goals for 2021 later this week (Thursday PM), and for RACE DAY on Friday Afternoon. Have a great day!

Monday Morning, January 11, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:40, odds & evens as follws:

odds- drill/kick on back (focus on 4 UDK's on kick)

evens- drill/swim/drill/skulling- FAST turn on the swim 25; go @ 1:50 if needed

Check HR & rotate one spot.

4 sets of:

3 x 100 @ 1:40/1:30/2:00

6 x 25 @ :25 kick FAST w/boards (middle 2 x 25's are UDK out&backs @ :40)

1 x 150 kick FAST for time (different by round)

3 x 100 are are as follows:

1- 50 kick w/boards fly/free by 25's, 25 swim primary stroke FAST turn, 25 choice kick on back @ 1:40

2- 50 swim fly/back by 25's, 25 kick FAST UDK, 25 swim breaststroke @ 1:30

3- all kick FAST for time, 50 w/boards 50 on back (4 UDK's) @ 2:00

6 x 25 are done as follows:

1-2, kick FAST w/boards @ :25

3-4, out & backs @ :40, all FAST UDK

5-6, kick FAST w/boards @ :25

The 150 kick FAST for time after each round is as follows:

Odd rounds- 50 kick FAST fly/free w/boards (by 25's), middle 50 is on back, UDK as much as possible, last 50 is kick FAST breast/free w/boards (by 25's)

Even rounds- 2nd round is BROKEN @ :10 rest (75/50/25), all with boards; 4th round is straight FAST for time (your choice, but all one kick) with boards

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

Finish up with...

4 sets of:

1 x 100 swim free br 3 @ 1:30

1 x 200 swim neg split free @ 2:30 (at least :03 difference)

1 x 300 swim free FAST for time @ 3:30- keep track of times here, check HR after each

No rest between sets. Backstrokers can go backstroke @ 1:45/2:45/3:45 (Lane E-F can go on these intervals as well).

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular schedule all week, be ready to talk about your 2021 goals later this week...and for RACE DAY on Friday. Have a great day!

Saturday Morning, January 9, 2021- written for SCY at the D (SrG, AM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest, put fins on...

With fins, 6 rounds of:

3 x 50 drill @ 1:00 (same drill for all 3, change strokes from round to round- okay)

2 x out & backs @ :40 (middle 2 rds @ :30, last 2 rds @ :20)

No rest between sets, except after 4th round...check HR & take fins off, then rotate 1 spot

LAST 2 ROUNDS ARE WITHOUT FINS

On odd rounds, the out & backs are all UDK; in even rounds, they're all with boards

After 6th round, check HR again, then get right into...

1 x 150 drill/choice by 25's

1:00 rest, check HR again

1 time through...

4 x 75 @ 1:10- swim IM (NO FREE), desc 1-4, except #3 is @ :55

1 x 300 pull free br 3/5 by 75's @ 4:30- get time (CoGr- @ 4:00)

4 x 75 @ 1:15- swim/kick/swim by 25's in primary stroke NO FREE desc 1-4, except #3 is @ 1:00

1 x 300 pull free br 3/5 by 75's- faster than 1st 300 pull

Check HR, then 1:00 rest

DISTANCE- for Sr's only:

3 x 550 swim or pull desc 1-3 to something JUICY, all @ :30 rest (#3 should be GP for mile)

After 3rd 550, can join in with others for last round or two of "3 sets of"

Sr's/JrG/CoGr-

3 sets of:

5 x 25 swim FAST in primary stroke @ :40- (2nd & 4th 25's are swim free br3 @ :40 make interval)

1 x 50 drill @ 1:30

5 x 50 all @ :10 rest- swim FAST in primary stroke (same stroke as 25's), except 2&4 are drill

1 x 150 swim choice neg split- not necessarily fast, but neg split with BIG KICK on 2nd 75

Check HR after each round, 1:00 rest between sets. Change strokes from round to round- okay

3 starts before you go. Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS. REMEMBER, NO ST. JAMES TOMORROW. Have a great day!

Friday Morning, January 8, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

4 x 75 from a dive @ 4:00- get times, add up for 300 total

Warmdown a bit- keep your distance, immediately put mask on when you get out

After everybody has gone their 4 x 75...

3 x 100 swim @ 5:00- BEST AVERAGE, how close can you get to your total time from the 75's?

Everybody has to do 4 x 300 @ :20 rest before they leave (200 pull free br3, then 100 drill)

CoGr-

Sprinters- choice of events (target your three best), or you can choose to do the 4 x 75/3 x 100

Distance- 4 x 125 @ 4:00- add up time for 500 total; then 20 mins of warmdown, then...

                 3 x 550 swim or pull (your choice) @ :30 rest- desc 1-3 to your 1650 Goal Pace

Warmdown well before you get out, and remember, we don't know when we'll get to race again at a meet, so make the very most of these RACE DAY opportunities!

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular workout tomorrow morning, but NO LCM AT THE ST. JAMES ON SUNDAY. Have a great day!

Thursday Morning, January 7, 2021- written for SCY at the D (SrG, AM JrG, Am SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

3 x 50 drill @ 1:00 (same drill for all 3)

6 x 25* kick, 1st round on back, 2nd & 3rd rounds w/boards:

*1st round, go odds choice kick w/4 FAST UDK's @ :40, evens 1/2way FAST UDK, then freeK @ :25

*2nd round, go odds breastK build @ :40, evens choice FAST @ :25

*3rd round, go odds choice build @ :40, evens choice FAST @ :25

No rest between sets, check HR after 3rd round, then rotate 1 spot.

7 x 150 @ 2:40- go swim/drill/swim by 50's, FAST TURNS & BO's on 50's swim; except...

#'s 3, 5 & 7 are all pull free br 3/5/3 by 50's, desc 1-3 to what you can

1:00 rest after #7, check HR & rotate 1 spot

Two options today...

A) 9 rounds of:

2 x 75 swim FAST @ 1:30- really FAST here, faster than 75 split of 100 SCY Goal Time

1 x 100 IM swim @ 2:00, desc 1-3's to what you can

After every 3rd round...

1 x 300- 200 pull, 100 drill

3 rounds free, 3 rounds primary NO FREE, 3 rounds choice

JrG- will only have time for 3 total rounds, go 1 round free, 1 round primary & 1 round choice, then warmdown

B) 3 rounds of (DISTANCE option):

2 x 225 IM @ 3:15 (@ 3:30 if needed)-

 #1- swim IM, 75 of each fly, back & breast- get time

 #2- each 75 is 50 swim/25 kick (same 75's, 1 fly, 1 back, 1 breast), but FASTER than #1

1 x 450 swim free, desc 150's 1-3 to something JUICY (1 set can be pull; OR, two sets pull and 1 swim

Check HR after each round; after 3rd round...

1 x 150 drill/skulling by 25's, then...

15 x 100++ swim free at distance GP @ 1:30 (@ 1:40, okay)

If there is time, finish up with 24 x 25's @ :40- "the usual" in sets of 4, all KICK

++If you got your pacework in yesterday, you can join the other Sr's with their "9 sets of" after 3 rounds of your 225's/450

CoGr- 

After the 7 x 150, get right into the "9 sets of", with 2 differences:

1) You'll go 6 rounds (2 rounds each of free, primary NO FREE, and then choice);

2) The 100 IM swim will instead be 100 drill/swim/drill/skulling by 25's for you

Get a 200 in drill/kick/drill/skulling by 50's before you get out.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! RACE DAY tomorrow, get excited. REMEMBER, no workout on Sunday at the St. James. Have a great day!

Wednesday Morning, January 6, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200-100

1:00 rest

With fins, 4 sets of (CoGr- 3 sets only, last set NO FINS):

3 x 25 fly pull free kick @ :40 (blow it out the back fly drill in 3rd & 4th sets); CoGr choice drill

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

1 x 100 kick on back @ 1:30, FAST back turns & UDK's; get time, desc 1-4

Rotate after 2nd set (take extra :30 to move)

Check HR after 4th set, then take fins off

CoGr- rotate after 2nd set when taking fins off & get right into "2 sets of"...

JrG- go to LONG SWIM...

After 4th round, continue right into...

1 x 400- 50 choice fly drill, 50 choice drill in primary stroke (4x, continuously)

1:00 rest, check HR & rotate 1 spot

JrG- LONG SWIM

5 times through:

150 swim back/breast by 75's- good tempo on the back, BIG kick on the breast ("IM style")

50 kick FAST free with boards

150 swim/kick by 25's, in primary stroke, desc 50's 1-3 to something JUICY!

Check HR after 5th time through.

Finish up with 50's swim free at DISTANCE GP @ :55 until 7a

2 sets of:

3 x 100 @ 1:45- 25 swim FAST, 50 drill, 25 swim FAST- all fly

4 x 75 swim free br3 @ 1:00- #3 @ :50

3 x 100 @ 1:45- as above, except all in primary stroke

4 x 75 swim free br 3 @ :55- #3 @ 1:10, (CoGr- can go @ :55/#3 @ :45 if feeling up to it)

:30 rest between sets, check HR, rotate 1 spot if you can do so in :30

Check HR & 1:00 rest after 2nd set, rotate 1 spot

Sr's-

With fins, 2 times through:

3 x 150 swim free br3 @ 2:40 desc 1-3

3 x 75 swim IM desc 1-3 @ 1:30 (25 of each, NO FREE)

3 x 50 @ 1:10, 25 LUNGBUSTER, 25 swim FAST desc 1-3

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

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

DISTANCE-

3 x 250 swim free @ 3:20 desc

10 x 50 swim at GP @ :45

3 x 250 pull free @ 3:20 desc

10 x 50 swim at GP @ :10 rest

CoGr-

After "2 sets of," get into 3 rounds of:

6 x 25 @ :40- odds are 15y FAST/10y drill

3 x 75 swim @ 1:30 desc 1-3 to smoking FAST

6 x 25 @ :40- odds are all swim FAST, evens are all FAST LUNGBUSTER

3 x 50 @ 1:10 desc 1-3, 25 LUNGBUSTER, 25 swim- target best 50 SCY time on #3

1 round free, 1 round primary, 1 round choice

1:00 rest between sets, check HR

CoGr DISTANCE-

3 x 250 swim free @ 3:00 desc 1-3

3 x 125 swim free @ 1:20- make interval

3 x 250 pull free @ 3:00 desc 1-3

10 x 50 swim free at mile GP @ :10 rest

Check HR & warmdown

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 on Friday, NO LCM at the St. James this Sunday. Have a great day!

Tuesday Morning, January 5, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

5 sets of:

2 x 25 @ :40 drill- choice drill, but same stroke

2 x out & backs @ :30- all FAST, all UDK (2nd & 4th rounds with boards)

1 x 200- 50 swim FAST TURN, 150 kick IM (2 x 75's) neg split, all @ 3:40

No rest between rounds, but rotate 1 spot after 3rd set (:30 extra rest to rotate)

Check HR after 5th set, then...

JrG- LONG SWIM

5 times through...

150 swim back/breast by 75's (good tempo on the back, BIG kick on the breast, "IM style")

50 kick FAST free w/boards

150 swim/kick by 25's, desc the 3 x 50's 1-3 (primary stroke, can be free)

Check HR after 5th time through.

Finish up with...

50's swim at distance GP @ :55 until 7a

Sr's-

12 x 200 in sets of 4 as follows:

Odds- 50 swim FAST TURN/BO, 50 drill @ 3:30

Evens- 4 x 50 swim at 200 GP @ 1:00 (all @ :10 rest on 4th 200)

1 round of 4 free, 2nd round of 4 is primary stroke NO FREE; 3rd round is choice, but all one stroke

Check HR after 4th 200 in each round

After last round, you can go...

24 x 25 w/fins @ :40- the usual in sets of 4;

2-3 rounds of the "CoGr" set;

Get in with the DISTANCE group

DISTANCE-

3 x 1200 @ 1:00 rest as follows:

1- swim free br3, neg split each 400; desc the 400's 1-3

2- pull free br 3, neg split each 400; desc the 400's 1-3

3- swim straight free br3, odd 100's cruise, even 100's at GP (hand touch to get time, okay)

Check HR after each 1200

CoGr-

After "5 rounds of," get right into...

6 sets of:
3 x 25 swim FAST @ :40, get avg time

50 drill @ 1:10

2 x 50 swim FAST @ 1:00- goal is your avg 25 time, times 2, + 1 second

50 drill @ 1:10

1 x 75 swim RACE from a dive- break out fast & be tough at the end

100 easy choice after each round

Go 2 rounds primary (NO FREE), 2 rounds free, 2 rounds choice

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! And, start thinking about your goals for 2021- SCY and LCM. Have a great day!

Monday, January 4, 2021- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

**REMEMBER TO FILL OUT THE NEW HEALTH CHECK PRIOR TO EVERY WORKOUT**

4 x 125 @ 2:15- 50 fist free drill br3, 75 drill/drill/kick by 25's NO FREE

Check HR & rotate 1 spot

3 sets of:

4 x 50 swim @ :50- can be free br3 or back

4 x 25 kick FAST with boards @ :40, except #3 is @ :20

4 x 25 swim FAST @ :20, except #3 is @ :40

4 x 50 all kick make interval @ :50 (can be on back, but then must be 4 UDK each wall)

1 x 150 swim BIG neg split- free or back, put legs into 2nd 75

Check HR, then :30 rest...

BROKEN 150 KICK w/boards:

1st set, 3 x 50 @ :10 rest

2nd set, 75/50/25, all @ :10 rest- trying to be faster than 1st B150

3rd set, 25/50/75, all @ :15 rest- should be fastest of the day!

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

With fins, 24 x 25 @ :40- "the usual" in sets of 4, ALL KICK! Odd rounds of 4 w/boards, even rounds of 4 on back; make sure the fast stuff is FAST

Wear your mask all the way to the car & do an excellent job with your HW tonight. Be sure to stay on top of your DRYLANDS (it's part of your training, not something extra)! Regular schedule the rest of this week, and a BIG RACE DAY on Friday. Have a great day!

Monday Morning, January 4, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

**REMEMBER TO FILL OUT THE NEW HEALTH CHECK PRIOR TO EVERY WORKOUT**

4 x 125 @ 2:15 (@ 2:00 for CoGr)- 50 fist free drill br3, 75 drill/drill/kick by 25's NO FREE

Check HR & rotate 1 spot

3 sets of:

4 x 50 swim @ :45- can be free br3 or back

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

4 x 25 swim FAST @ :20, except #3 is @ :35

4 x 50 all kick make interval @ :45 (can be on back, but then must be 4 UDK each wall)

1 x 150 swim BIG neg split- free or back, put legs into 2nd 75

Check HR, then...

BROKEN 150 KICK w/boards:

1st set, 3 x 50 @ :10 rest

2nd set, 75/50/25, all @ :10 rest- trying to be faster than 1st B150

3rd set, 25/50/75, all @ :15 rest- should be fastest of the day!

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

CoGr-

With fins, 24 x 25 @ :40- "the usual" in sets of 4, make sure the fast stuff is FAST

Sr's & JrG-

3 x 450 (rotate after each 450) as follows:

1- kick 150 FAST, then 300 pull neg split

2- pull/kick/pull by 150's, kick is FAST

3- 300 pull neg split, lst 150 kick FAST for time

Check HR, then 1:00 rest

(JrG- will probably be done after 450's, go 150 easy drill/choice before you get out)

Sr's- finish up with...

50 swim in sets of 4 as follows:

4 x 50 @ :50, IM order by 25's for 1, 2 & 4; #3 is all swim free br3 @ :35

Check HR after 12 x 50; if no time for another round of 4, go a 150 easy drill/choice by 25's, then get out.

Wear your mask all the way to the car & do an excellent job in school today. Be sure to stay on top of your DRYLANDS (it's part of your training, not something extra)! Regular schedule the rest of this week, and a BIG RACE DAY on Friday. Have a great day!

Sunday Morning, January 3, 2021- written for LCM at the St. James

**REMEMBER TO FILL OUT THE NEW HEALTH CHECK PRIOR TO EVERY WORKOUT**

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50 @ 1:00 in sets of 3:

1&2- go 25m drill, then last 25m dolph kick on side

#3- go 1/2 small fast UDK, then last 25m swim build

Check HR after #12, take fins off.

With buoys where noted, 2 sets of:

1 x 300 swim @ 5:00- get time (pull free br3 in 2nd set)

6 x 50 pull free br3 @ :55/:40 (odds & evens), these are swim in 2nd set

6 x 50 swim IM order by 50's (fly/back/breast- 2x), 3 @ :55, 3 @ :45

1 x 300 swim free- faster than 1st 300 (this is pull free br3 in 2nd set)

Check HR after each set, put fins on after 2nd set

With fins, 6 sets of:

2 x out & backs- all small FAST UDK's, @ :40- forward ss at 20m, then back

1 x 50 @ :40 swim FAST- go fast & smooth UDK's off the wall until about 10m, then swim FAST

1 x 100 kick FAST for time on back- focus on small FAST UDK's off each wall, @ 2:00

No rest between sets. Go 2 sets free, 2 sets NO FREE, then for last 2 sets, your choice- but NO FINS

Check HR after each 100 kick.

Until 1p, finish up with...

50's @ :55 in sets of 4:

1&2- swim free or back, focus on 4 UDK's off each wall

3&4- 1/2 FAST UDK, 1/2 swim choice FAST (on #4, NO FREE on the swim)

No rest between sets of 4, check HR when you can.

Wear your mask all the way to the car, make sure you're up to date with your HW and ready for the week ahead at school; and, stay on top of your DRYLANDS. Regular schedule resumes at all sites tomorrow. Get excited to train this month & have a great day!

Saturday, January 2, 2021- written for SCY for anybody who can get a swim in today (regular workout schedule resumes on 1/3)

1 x 600- 300/200/100

1:00 rest

For any college kids travelling back this weekend (Julia, Maddie & Jackson), have a safe trip back- it was great having you here with us! You're welcome back to train with us anytime.

All @ :10 rest if there is no pace clock...

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

6 x 50 drill/kick by 25's @ 1:00- 3 free, 3 NO FREE

6 x 75 @ :10 rest- 25 kick on back (build) focus on 4 UDK's, 25 drill, 25 skulling

4 x 100 @ 1:45 as follows-

25 drill

50 swim- 25 build to FAST TURN, then 25 DPS

25 drill

14 x 25 kick as follows:

1-4, with boards @ :35- odds are build to FAST, evens are 15y FAST, 10y easy

5-10, on back- odds are @ :40, evens are @ :20, focus on small FAST UDK's

11-14, with boards, just like 1-4

Check HR after #14, then 1:00 rest

4 rounds of, all @ :10 rest

300 pull free br 3/5/7 by 50's if no shnorkel, choice equip

250 swim/kick (odd 50's) then drill or skulling (2nd & 4th 50's)- go odd rounds primary stroke NO FREE, even rounds choice

If you have time...

Finish up with some 50's- can be choice, except evens are NO FREE on 2nd 25:

4 @ :55/4 @ :50/4 @ :45

:30 rest if needed, then...

4 @ :50/4 @ :45/4 @ :40

:30 rest if needed, then...

4 @ :45/4 @ :40/4 @ :35

150 drill/choice by 25's before you get out. Wear your mask all the way to the car, do some schoolwork today- and keep up with your drylands this weekend. Regular schedule resumes tomorrow. Have a great day!

Thursday Morning, December 31, 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:

1 x 200 @ 3:30 (@ 3:15 for CoGr)- 25 drill, 50 swim FAST TURN, 25 drill; 50 kick FAST, 50 choice

3 x 50 swim/kick by 25's desc 1-3 @ :55*

*in 2nd set go @ :50, in 3rd set go @ :45

1:00 rets after 3rd round, check HR & rotate 1 spot

To celebrate the arrival (FINALLY!) of 2021, we'll go the following:

21 x 25 as follows-

6 x 25 swim:

O- 15y sw FAST/10y drill @ :35 (CoGr @ :30)

E- all swim FAST @ :20 (CoGr @ :15)

5 x 25 kick:

1- w/boards, all FAST @ :35 (CoGr @ :30)

2-3, all UDK @ :20

4-5, w/boards, all FAST @ :35 (CoGr @ :30)

1 x 100 swim free br3 @ 1:10- make interval (CoGr @ 1:05)

6 x 25-

O- kick on back @ :35 (CoGr @ :30) FAST UDK to halfway, then choice

E- all swim FAST @ :20 (CoGr @ :15)

Check HR after each round & hop out

After each round, we'll go in heats:

1 x 175 RACE for time, but with a catch...

Accumulate a total of :21 seconds UNDER your 200 best time on the 175's, and you don't have to do anymore 175's. Example: your best 200 time is 2:00, and you go 1:52 on the first 175, that's :08 under; go 1:53 on the 2nd 175, that's :07 seconds under, so now you're at :15 under, you still need :06 under your best time in the next round to get out of doing the 175 (after subsequent rounds of  21 x 25's).

If you get to :21 under, do the following round of 21 x 25's, then skip the next 175 and instead warmdown with 3 x 150 @ :10 drill/skulling by 25's.

Wear your mask all the way to the car, do some HW today before the festivities kick off, and stay 10 feet apart from everybody you see for the rest of today! I'll post a workout for Saturday for anybody who can get in that day; regular workout schedule resumes on Sunday 1/3/2021. Have a great day!