Sunday Morning, February 28, 2021- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

9 x 50 @ 1:00- 2 drill/kick, 1 swim/kick build swim to FAST TURN

1:00 rest, check HR & put fins on

With fins:

8 x 100 @ 2:00, drill/swim/drill by 25's, then :10 rest, last 25 is FAST UDK on stomach

odds- breaststroke (go 75 dolph kick w/breast pull), evens- choice

Check HR & take fins off, rotate 1 spot

4 rounds of:

3 x 125 @ 1:50 swim free br3, middle 25 kick free head out (#3 is swim IM, 3rd 25 still kick head out)

7 x 50 @ :50 as follows:

odds- swim IM order by 25's (NO FREE)

evens- swim/kick by 25's freestyle, desc 1-3

:20 extra rest after #7, then...

2 x 75 kick FAST for time @ 2:00- IM by 25's in odd rounds, choice in even rounds (kick is with boards for 1st 2 rounds, on back for last 2 rounds)

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

If there is time, finish up with...

25's in sets of 4 w/fins- "the usual" @ :40

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. Regular schedule this week. Have a great day!

Saturday Morning, February 27, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 50 @ 1:00- 2 drill/kick by 25's, #3 is swim/kick build to FAST turn

:30 rest, check HR, put on fins & rotate 1 spot; then...

With fins:

8 x 100 @ 1:50- 75 drill/swim/drill, :10 rest, then last 25 FAST UDK on stomach

odds breast, evens choice

1:00 rest, check HR, take fins off & rotate 1 spot

DISTANCE-

2* rounds of:

1 x 250 swim free br3 @ 3:00(3:15- ok)/1 x 125 @ 2:00 (50 swim at GP, 25 drill, 50 swim at GP)

1 x 250 @ 3:00 as above/2 x 125 @ 2:00 as above

1 x 250 as above/3 x 125 as above

*in 2nd round, 125's @ 1:45 if possible

After 2nd time through, finish up with...

3 x 450 pull free w/choice equip @ :20 rest, desc 1-3 to 500 Free Goal Time (2nd 450 is IM swim + 50K)

STROKE-

6 rounds of:

6 x 25 odds & evens-

odds- FAST swim @ :20 (#3 is UDK kick on stomach)

evens- 15y swim FAST/10y drill

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

50 drill after odd rounds

200 drill/choice by 25's after even rounds

2 rounds free, 2 rounds primary stroke, 2 rounds choice

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! No workout at the JIMBO tomorrow, but regular schedule all next week. Have a great day! 

Friday Morning, February 26, 2021- written for SCY at the D (SrG, JrG AM, SrS AM & CoGr)

 Meet Warmup, then...

RACE DAY!!*

*Anybody racing this weekend will go the Speedset: 4 rounds of 4 x 50 (20/30, 30/20, FAST, drill)

Today we went the following:

4 x 100 IM race from a dive @ 4:00 (one group every 2:00; two heats per group)- add up times

8:00 minutes of warmdown; then...

1 x 375 swim IM (100 of each, last 75 is kick free w/boards), can you be FASTER than 4 x 100 time?

Warmdown again, 8:00

Then...

4 x 50 race in primary stroke from a dive @ 3:00 (one group every 1:30)- add up times for 200 total

8:00 of warmdown, then finish up with...

BROKEN 200 from a dive- 75/50/75, all @ :15 rest (same stroke as 50's)

Until the end of workout, finish up with:

1 x 150 drill/choice by 25's

4 x 50 swim/choice by 25's @ :45 (2nd round @ :55, 3rd round @ 1:05)

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Good luck to anybody racing this weekend (regular workout schedule for everybody else on Saturday; NO JIMBO WORKOUT on Sunday). Have a great day!

Thursday Morning, February 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 250 @ 4:00- odd 50's kick (desc 1-3), even 50's are drill/swim by 25's; go free/primary/choice by 250

Check HR, rotate 1 spot

3 rounds of:

2 x 75 drill/drill/kick by 25's @ 1:15- build the kick

1 x 100 swim/kick by 50's @ 1:40- FAST turns throughout

6 x 25- odds & evens as follows:

odds- swim 15y FAST/10y drill @ :35

evens- always @ :20, all FAST: #2 is UDK, #4 is swim, #6 is choice kick

Check HR after each round & rotate 1 spot

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

DISTANCE-

40 x 100 swim free br3 @ 1:10 at stroke count; every 5th 100 is at Goal Pace (@ 1:15, okay)

Warmdown a goodly amount before you leave

Sr's/JrG-

3 rounds of:

3 x 125 swim free br3 @ 1:45* (#2 @ 1:35)- desc 1-3 to what you can

9 x 75 as follows, in sets of 3's:

1-3, swim IM (#1&2, NO FREE) desc 1-2; #3 is always sw-k-sw in primary stroke, a;; @ 1:15*

4-6, swim free br3 @ :55

7-9, as above (1-3)

NOTES:

*the 125's free get :05 faster by round, sp 3rd round is @ 1:35/1:25/1:35

*the 75's in the 1st & 3rd round of 3 (#'s 1-3 & #'s 7-9) also get :05 faster by rd (Rd3 @ 1:05)

*the 75's free (4-6) are always @ :55

Check HR & rotate 1 spot after each round.

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Good luck to anybody racing today. RACE DAY tomorrow, will be JUICY (modified Race Day for anybody racing this weekend). Have a great day!

Wednesday Morning, February 24, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

With boards where noted, 3 sets of:

3 x 50 drill/kick by 25's @ 1:00

2 x 75 50 swim (same as swim)/25 kick FAST on back @ 1:20

3 x out & backs w/boards @ :35, #2 @ :30, #3 @:25

1 x 100 swim IM- last 25 is kick free head out (NO SKULLING!)- get time, desc 1-3

Check HR & rotate 1 spot after each round

JrG- 

LONG SWIM

4 times through:

125- 75 (dr-k-dr by 25's), then 50 swim build/FAST by 25's (IM order by round)

100 swim free/NO FREE by 50's with FAST TURNS

75 all kick- 25 UDK, 50 with boards- all FAST

Check HR after 4th time through, then rotate 1 spot

Until 7a, finish up with...

50's freestyle pacework as follows (pick one pace & stick with it):

5 @ :55/75 drill

3 @ :10 rest

Check HR, rotate 1 spot

Sr's-

6 rounds of:

3 x 50 swim at 200 GP or faster @ :10 rest- get times, add up for 150 total

3 x 75 @ 2:00-

1st 75 is drill

2&3 are swim FAST- add up times, goal is to be faster than your 3 x 50's

Check HR & get right into 75 drill after each round

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

If there is time (until 8a), finish up with...

75's as follows:

1- swim free br3 @ :55

2- swim 25 fly/50 choice @ 1:05

3- drill/swim/drill by 25's @ 1:15

DISTANCE-

LONG SWIM

2 times through:

900 (100 swim back, 100 swim breast, 100 kick on back/head out by 50's)- desc 300's 1-3

600 pull choice equip desc 200's to what you can

Check HR after 2nd time through finish up with...

3 x 150 drill/choice by 25's @ :10 rest- 25's "choice" are different in each 150

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Regular schedule the rest of the week; good luck to everybody racing today/tomorrow/Thursday.

Have a great day!

Tuesday Morning, February 23, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CG)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20- all are drill/kick/drill by 25's (odds- free, evens- NO FREE)

Check HR 

Anybody who raced this past weekend:

30min swim/20 min pull/10 min kick- all @ 2:00 rest

Finish up with...

18 x 50 in sets of 3:

1- swim/kick choice @ :55

2- swim/kick NO FREE @ :55

3- swim free @ :40

Check HR & rotate 1 spot after 9 x 50

Talk about the meet: best swim, worst swim, what can I be doing better or differently for you???

DISTANCE-

After 8 x 75, continue right into...

12 x 400 (evens are 425) as follows:

odds- 

#1 is 50 choice 50 NO FREE (in 2nd & 3rd round, can be 75 choice/25 NO FREE)

#3- 175 swim at stroke count (get time), 50 kick easy/FAST, 175 swim faster (still at str count)

evens- swim (or pull for one of them, but not both)- go a 425 on the evens

Check HR after each round of 4

1-4 @ 5:00

5-8 @ 4:45

9-12 @ 4:30

Until 8:30a with fins, finish up with...

3 x 25 kick @ :40- #2 is all UDK @ :20

2 x out & backs @ :30- all UDK!

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with DRYLANDS! Regular schedule for the rest of this week- except modified Race Day on Friday for anybody racing this week. Have a great day!

Monday Morning, February 22, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr); 5:30-7a only

Lots going on today:

Swimdown from the meet (30/20/10);

Warmup for the meet (Meet Warmup);

Abbreviated regular Monday Morning (kicking).

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

Sunday, February 21, 2021- written for LCM at the St. James

Meet Warmup for some, swimdown from the meet for others; a few will train...

Natalie (after warmup of your choice)-

3 rounds of:

6 x 50 @ :55-

odds- swim free with FAST breakout, then cruise

evens- swim 1/2 NO FREE build, then 1/2 choice

1 x 150 (by 50's)- drill/swim build to race pace/drill

Check HR

1:00 rest after each round

Stuart-

Swim as you feel until you're ready to go some pacework (50's)

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and DRYLANDS if you're not swimming in the meet. Good luck to everybody racing today!

Saturday Morning, February 20, 2021- written for SCY at the D (anybody NOT racing this weekend)

1 x 600- 300/200/100

1:00 rest

Today is "Little D's Choice..."

Distance/sprint???
Swim/pull???

Kick with boards/UDK???

Drill/skulling???

Half pull sprints/out&backs???

Work hard today!

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

Meet Warmup, then...

RACE DAY!!

For anybody racing this weekend...

3 rounds of (one free, one primary stroke, one choice):

SPEEDSET (4 x 50 FAD- 20FAST/30drill, 30/20, all FAST, all drill) @ 3:00

Followed by "the usual" with fins (24 x 25 @ :40 in sets of 4)

For anybody racing this weekend- but NOT tomorrow...

3 rounds of (same free/primary/choice by round):

SPEEDSET- first 3 x 50 all FAST (4th 50 in each round is still drill)

Followed by BROKEN 100 from a dive (25/50/25, all @ :10 rest), same stroke as 50's

Followed by "the usual"

For anybody NOT racing at all this weekend...

3 rounds of (same as everybody else):

SPEEDSET- first 3 x 50's all FAST (#4 drill)

Followed by BROKEN 100 from a  dive

Followed by (until 10a)...

3 x 50 @ :50 choice, except #2 is NO FREE

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

CoGr-

Warmup "as you feel" for 15-20 minutes, then...

6 rounds of:

3 x 125 swim-

odds- 75 IM, 50 choice @ 1:35

#2- swim free at stroke count @ 1:25

1 x 75 kick desc (1-3's) to FAST @ 1:25

Finish up with your choice: the usual of 16 x 50 speedplay @ :50

Wear your mask all the way to the car. Do some schoolwork today- and your DRYLANDS! Get excited to race this weekend & have a great day!

Thursday, February 18, 2021- written for SCY, for wherever you can get in today!

1 x 600- 300/200/100

1:00 rest

I'm hearing that several of you can get some afternoon time today- which is great! Be sure to thank your parents for getting you to the pool, and follow any rules that are in place while you're swimming at whichever pool you're visiting! Represent yourself- and SNOW- well today.

3 rounds of:

2 x 100 @ 1:45- 50 fist free br3, 50 choice kick

3 x 75 @ 1:20- 25 kick build to FAST backstroke turn, then 50 drill in primary stroke.

No rest between rounds, check HR after each round

50 x 50 @ :50 in sets of 10 as follows:

1-10, swim with FAST turns; odds are free, evens are IM order by 25's (NO FREE on evens)

11-20, swim/kick by 25's even 50's NO FREE

21-30, all KICK- odds are on back with FAST TURNS, evens with boards- 2nd 25 NO FREE

31-40, swim primary stroke as follows:

odds- swim (build to FAST TURN)/drill by 25's;

evens- swim at 200 Goal Pace

:30 extra rest, check HR, then finish with...

41-50, all kick FAST, trying to hold best average possible

Check HR

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

Sets of 4 x 25 as follows:

1- 15 yards swim FAST/10 yards drill @ :40

2- swim build to FAST finish @ :40

3- all swim FAST @ :40

#4- all small FAST UDK @ :20- on back or stomach, but it's UDK, FAST

Warmdown a bit before you get out. Do some HW today...and your DRYLANDS! Thank your parents for getting you to a pool today & check your email in the morning for schedule updates for tomorrow's workouts. Thanks for making the effort to get in today, use your time off wisely & enjoy the SNOW day!

Thursday Morning, February 18, 2021- written for SCY (at wherever you can get in to swim!)

1 x 600- 300/200/100

1:00 rest

DISTANCE-

12 x 75 in sets of 3, all @ :10 rest as follows-

1- 50 drill/25 kick

2- 25 kick build/25 drill/25 kick FAST

3- pull br 3/5/3, get time & desc 1-4

Check HR

Everything @ 1:30, 3 rounds of (4 rounds if possible):

3 x 100 drill/50 swim FAST TURN/drill

4 x 100 swim 75 at Goal Pace, last 25 drill

3 x 125 swim free at stroke count

CHECK HR, then 25 drill

4 x 100 swim at Goal Pace

1 x 150 pull- FASTER than Goal Pace (this is BROKEN in even rounds, 3 x 50 @ :10 rest, swim)

Check HR & take 1:00 rest between rounds

Warmdown a bit before you get out. Wear your mask all the way to the car & let me know when you get home. Do some HW today- and your DRYLANDS! Be sure to use your time off wisely today. Check your email for schedule updates for tomorrow. Have a great day!

Wednesday Morning, February 17, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds of:

4 x 25 choice drill @ :35- same stroke for all, except #3 is all FAST UDK @ :20

2 x 75 swim/kick/swim (buy 25's) @ 1:10- gets :05 faster by round, OR sets 3&4 @ 1:00, #5 for time

No rest between rounds, check HR after each round; take fins off after 5th round & rotate 1 spot

JrG- LONG SWIM:

4 times through-

100 swim/kick by 50's in primary stroke NO FREE

100 free (25 drill, 50 swim @ 200 setup, 25 swim FAST finish)

100 swim IM- last 25 is kick on back (desc this 100 1-4)

Check HR after 4th time through

Until 7a, finish up with...

4 x 50's swim at 200 Goal Pace @ :55

1 x 75- 50 swim FASTER than GP, last 25 drill- @ 1:40

Rotate 1 spot after even rounds

SrG/CoGr-

2 sets of:

3 x 150 swim free br3 @ 1:55, desc 1-3 to what you can

3 x 150 swim IM (50 of each stroke), except #2 is swim/kick/swim (by 50's) in primary stroke

4 x 125 swim free br3 @ 1:35 (gets :05 faster by 125; OR...3rd 125 is @ 1:25, last 125 for time)

Check HR after each round, rotate 1 spot

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

8 x 25 @ :40 (2 sets of 4 x 25, "the usual")

2 x 50 swim FAST @ 1:00- target best 50 SCY time

Rotate 1 spot after each round

Go free in 1st round, primary stroke NO FREE in 2nd round, 3rd round is choice

DISTANCE- 

Long Swim option:

3 times through...

500 (4 x 125- last 25 of each 125 is kick on back build to FAST; 3rd 125 is NO FREE)

175 swim free, giddyup! (target your best SCY 200 Free time)

25 drill to get pulling equipment, then...

400 pull free w/choice equip- get time & desc 1-3

Check HR and warmdown before you get out

Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS! Be sure to check your email tomorrow morning in case we have to make a change due to the weather. Get excited to race this weekend, and have a great day!

Tuesday Morning, February 16, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 25 @ :35 drill (same drill), except #3 & 5 are FAST UDK @ :20
1 x 300- 50 choice, 25 kick on back (build kick) @ 4:45

6 x 25- as above (can be different stroke on drill)

2 x 150- 50 swim, 25 kick (desc the 75's 1-2) @ 2:40

6 x 25- as above

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

1:00 rest, check HR & rotate 1 spot

JrG- LONG SWIM:

4 times through-

100 swim/kick by 50's in primary stroke NO FREE

100 free (25 drill, 50 swim @ 200 setup, 25 swim FAST finish)

100 swim IM- last 25 is kick on back (desc this 100 1-4)

Check HR after 4th time through

Until 7a, finish up with...

4 x 50's swim at 200 Goal Pace @ :55

1 x 75- 50 swim FASTER than GP, last 25 drill- @ 1:40

Rotate 1 spot after even rounds

Sr's- 

9 rounds of:

4 x 25 swim all out FAST @ :25, except #3 is all drill @ :40

100 swim free br3 @ 1:10- make interval

100 all drill @ 2:00

4 x 25 swim all FAST @ :10 rest

Go 3 rounds free, 3 rounds primary, 3 rounds choice

Until 8a, finish up with...

25's @ :40, except every 4th 25 is @ :15 (modified usual)

DISTANCE-

32 x 50 in sets of 4:

1-3 swim choice @ :40, #2 is NO FREE (hold stroke count on free)

#4- all swim free @ :30

Check HR when you can

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, but check your email for potential schedule changes on Thursday. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

9 x 50 @ 1:00- 2 are drill/kick by 25's, every 3rd 50 is all kick FAST

Check HR & rotate 1 spot after #9

6 times through:

4 x 25 kick @ :35 (#3 @ :20)- odds are FAST, evens are 15 FAST/10 easy

2 x 75 kick all FAST @ 1:40 (same kick for both or IM for #2)

Check HR after 2nd 75

After even rounds, go 1 x 300 as follows:

150 kick on back desc 50's 1-3, then 150 swim BIG, FAT, FROTHY, JUICY KICK

Check HR & rotate 1 spot after even rounds

With fins, 4 sets of:

6 x 25-

odds- 1/2 UDK, 1/2 swim FAST, all @ :20

evens- swim 15 FAST, 10 easy @ :40

1 x 75 swim FAST for time

Check HR & rotate 1 spot after each round

Take fins off after 4th round and go 100 easy choice drill

Until 8a, finish up with...

50's kick @ 1:00- 1 FAST, 1 easy

Wear your mask all the way to the car, do an excellent job with any HW you have left from the weekend- and with your DRYLANDS! Regular schedule for the rest of this week. Get excited to race this weekend! Have a great day!

Sunday Morning, February 14, 2021- written for LCM at the Jimbo

1 x 600- 300/200/100

1:00 rest

Thanks for coming to workout this morning in the ice! Be sure to thank your parents for driving you here.

With fins, 12 x 50 in sets of 3:

1&2, all drill @ 1:00

#3- all kick @ 1:00, but each round gets :10 FASTER (#6 @ :50, #9 @ :40, #12 @ :30!!$%&%)

Check HR & take fins off

3 rounds of:

2 x 100 @ 1:50- 25 drill, 50 swim FAST turn, 25 small FAST UDK

2 x 50 swim @ :50 (same stroke as 100's above), desc 1-2

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

Check HR after each round, take :30 extra rest between rounds

DISTANCE- 

6 times through:

4 x 100 swim at Goal Pace @ 1:45 (even rounds @ 1:30), pick one pace, stick with it

1 x 250 pull free br3 on middle 50; desc 1-2

Check HR, then 50 choice drill

1:00 rest between rounds

Stroke Group-

6 times through:

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

Check HR, then 50 drill @ 1:00

3 x 50 swim at 200 Goal Pace @ :10 rest

Check HR, then..

1 x 150 swim- smooth & strong, but with RACE PACE TURNS/BREAKOUTS

1:00 rest between sets

2 rounds primary stroke, 2 rounds free, 2 rounds choice

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Regular workout schedule through Friday of this coming week. Have a great day!

Saturday Morning, February 13, 2021- written for SCY at the D (SrG, AM JrG & CoGr/DISTANCE)

1 x 600- 300/200/100

1:00 rest

2 sets of:

5 x 50 drill @ 1:00 (same drill for all 5)

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

1 x 100 kick easy/FAST by 25's in 1st round, all FAST in 2nd round

Check HR & rotate 1 spot

Everybody does 5 rounds of (flyers/breaststrokers go two rounds, then jump to below):

6 x 25 fly as follows:

1- build @ :35

2-3, swim FAST @ :25

#4- all FAST UDK @ :20

5- choice @ :35

6- all swim FAST @ :20

3 x 75 swim 50 back/25 breast ("IM style") @ 1:00 (even rounds go 25/50 @ 1:10)

1 x 125 swim free @ 1:20 (@ 1:30, okay)

Check HR, rotate 1 spot; after each round, follow below...

Backstroke/IM'ers-

After each round, get into...

3 x 300 @ 4:30 swim (or pull, alternating by rounds) desc 1-3, except middle 100 is IM (3 x 100 IM)

IM'ers, go opposite, 1st & 3rd 300's are swim IM, middle 300 is free or back (desc 100's on 2nd 300)

DISTANCE

After odd rounds...

6 x 100 swim at Goal Pace @ 1:40 (3rd round is 7 x 100 @ 1:30, after 5th round is 8 x 100 @ 1:20)

After even rounds...

Choice pull for 6 minutes- how much can you do in 6 minutes?

1:00 rest between rounds

Fly/Breast-

With fins, 4 rounds of:

5 x 75 @ 1:15- breast pull dolph kick desc 1-5 w/flip turns; fly goes swim/drill/swim by 25's, FAST

BROKEN 100 swim: odd rounds, 2 x 50 @ :10 rest (evens rounds go 25/50/25, also @ :10 rest)

100 drill between rounds

Last 2 rounds are NO FINS

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 any potential schedule changes tomorrow due to the weather. Have a great day!

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

Meet Warmup, then...

RACE DAY!!

Today we went the following:

BROKEN 200- all swim in primary stroke:

75 from a dive/50 from a push/75 from a push- all @ :15 rest (subtract :30 for final time)

BROKEN 175- same stroke:

100 swim from a dive/75 kick with boards (same kick as 100 swim)- all @ :15 rest

Goal is to be faster than your broken 200 time...

If you're FASTER on the Br175 than you were on the Br200, you get to do...

1 x 175 straight RACE from a dive- goal here is to be FASTER than your Br200 time

If you are NOT faster on the Br175 than you were on the Br200, you get to do...

4 x 100 RACE from a dive @ 6:00

For anybody who gets to do the straight 175 RACE from a dive, warmdown for 10-12 minutes after that 175 (that's all you get, 10-12 minutes, use it wisely); then...

4 x 50 RACE from a dive @ 3:00 (one group every 1:30, two heats per group). These are your choice, but take a chance and be as FAST as you can up front here.

Warmdown with your choice of drilling/pulling/etc..., but every 3rd 25 is smooth & long breast kick on back

CoGr-

Meet Warmup this morning, then...

SP- 1 x 175 from a dive (went 1:33.6)

CK- 100 Breast from a dive (went 1:08.5)

After that, finish up with...

SP- 450 drill (100)/kick (50), then:

5 x 800 @ :20 rest

Odds- pull choice, desc 200's to about 85%

#2- go 8 x 100 swim free @ stroke @ 1:10- as smooth & long as possible

#4- go 8 x 100 swim choice, 3rd 25 NO FREE @ 1:15- keep it smooth, not choppy

Last 800 pull can be ASCEND by 200's 

CK-

30 x 50 @ :55 in sets of 3: 2 choice, 1 NO FREE

Check HR, then finish up with..

With fins, 6 sets of:

2 x 25 drill @ :40

2 x out & backs @ :20- all UDK, all FAST

1 x 50 swim FAST @ :40 for time 

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Be sure to check your email prior to workouts this weekend in case we have make any changes due to the weather. Have a great day!

Thursday Morning, February 11, 2021- 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 50 drill @ 1:00- all same stroke

2 x out & backs @ :20- all FAST UDK

1 x 25 all kick UDK (can be on stomach) @ :20

No rest between rounds, check HR after 3rd round, take fins off and rotate 1 spot

50's drill should be free/primary stroke (NO FREE)/choice by round

3 rounds of:

1 x 250 @ 4:00- odd 50's drill, even 50's kick FAST backstroke turn

1 x 250 @ 3:30- odd 50's sw/k by 25's in primary stroke desc 1-3; even 50's swim free FAST turn

6 x 25 as follows:

odds- 15Y swim FAST/10Y drill @ :40

evens- all swim FAST @ :20...except #4 is all FAST UDK!

1 x 300 swim free/IM/free (by 100's- last 25 of IM is kick free on back)- get time and desc 1-3 to something JUICY

Check HR & rotate 1 spot after each round

Until 8a, finish up with...

4 x 50 swim at 200 GP @ 1:00*

1 x 100 swim free br3 @ 1:00 (dudes) or 1:10 (ladies) (1:15- okay for Lane 6/7)

1 x 50 drill

Rotate 1 spot after each round; for even rounds, the 50's GP are @ :10 rest

Check HR after last 50 in each round

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

Work real hard to go your Goal Pace on these 50's in these 6 rounds...it's okay to be uncomfortable in there, keep working...

If there is time...25's with the fins ("the usual"); otherwise...

3 x 150's @ :10 rest, go drill/skulling by 25's

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. Have a great day!

Wednesday Morning, February 10, 2021- written for SCY at the D (SrG, PM JrG and CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- 50 fist free br3, 25 breast kick on back (2x)

3 x 50 swim-drill choice @ :55 (FAST TURN)

2 x 150 @ 2:40- 25 fly pull free kick drill, 50 choice drill in primary stroke

5 x 50 @ :50 swim fly/choice- build fly to FAST TURN

1 x 150 @ 2:40- 25 choice kick (4 FAST UDK's!), then 25 drill choice

7 x 50 swim/kick by 25's @ :45- build swim to FAST TURN; even 50's are NO FREE

Check HR & rotate 1 spot

JrG- LONG SWIM

6 times through:

100 IM swim (go 25/25/50 breast 1st & 4th times through, then 25/50 back/25 2nd & 5th time through, and 50 fly/25/25 3rd & 6th time through)- swim it "IM style"

100 primary stroke- 25 drill/50 swim FAST TURN/25 drill

50 kick all FAST free w/boards

Check HR after 6th time through, then finish up with...

Until 7a:

6 x 50's free swim at distance Goal Pace @ :55

1 x 75 pull free br3 3/5/3 by 25's @ :55

No rest between rounds, check HR at 7a and go a 150 easy drill/choice before you get out

Senior's-

6 rounds of:

5 x 75 swim IM @ 1:15 desc, except #4 is swim 100 free br3 @ 1:15

1 x 125 swim free br3 (3rd 25 is br5) @ 1:40*

No rest between rounds;

* in 2nd round, go 2 x 125, #2 @ 1:30 and in 3rd round go 3 x 125, #2 @ 1:30 and #3 @ 1:20. Repeat for rounds 4-6 (can go @ 1:45/1:35/1:25 if needed)

DISTANCE- LONG SWIM:

4 times through...

150 swim/kick by 25's (odd rounds choice, even rounds NO FREE)

1 x 450 swim desc the 150's 1-3 to something JUICY (middle 150 is always swim IM

After 4th time through check HR, then...

1 x 100 swim IM for time

OR...

Go a 5th round with NO 150 IM

BONUS SET (CoGr)- 3 times through (go free, NO FREE, choice by round):

With fins...

6 x 25- odds swim 15Y FAST/10Y drill; evens are all FAST UDK @ :20

1 x 50 swim FAST for time @ 1:00

6 x 25- odds swim build to FAST @ :40, evens all swim FAST @ :20

1 x 75 swim FAST for time @ 2:00

No extra rest between rounds, check HR at the end of each round.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check your email tomorrow for schedule updates due to the weather. Have a great day!

Tuesday Morning, February 9, 2021- 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:

6 x 25 as follows-

1-3, choice drill @ :35

#4- small FAST UDK out&back @ :20

5-6, breast pull w/free kick drill @ :35

3 x 75* @ 1:20- breast pull w/dolphin kick (and FLIP TURNS!) desc 1-3; on #2, 2nd 25 is all UDK

*in 3rd round, these 75's can be primary stroke, going swim/kick/swim by 25's (2nd 25 @#2 still UDK)

Check HR & rotate 1 spot after each round; take fins off after 3rd round.

JrG- LONG SWIM

6 times through:

100 IM swim (go 25/25/50 breast 1st & 4th times through, then 25/50 back/25 2nd & 5th time through, and 50 fly/25/25 3rd & 6th time through)- swim it "IM style"

100 primary stroke- 25 drill/50 swim FAST TURN/25 drill

50 kick all FAST free w/boards

Check HR after 6th time through, then finish up with...

Until 7a:

6 x 50's free swim at distance Goal Pace @ :55

1 x 75 pull free br3 3/5/3 by 25's @ :55

No rest between rounds, check HR at 7a and go a 150 easy drill/choice before you get out

Senior's-

18 x 50 in sets of 3:

1-2 swim 4th best stroke/primary stroke with FAST TURN @ :50 (NO FREE)

#3- swim/kick free by25's @ :40

Check HR after 6th time through, then get water, then...

6 x 200 as follows in heats (2 groups in each heat):

75 swim FAST FAD- get time, then right into...

50 drill (same stroke)

75 BROKEN- 3 x 25 swim @ :10 rest- should be FASTER than 75 FAD

Go 2 primary, 2 free, 2 choice (can be IM)

Finish up with...

12 x 50 in sets of 4:

1-4, drill/kick by 25's @ :10 rest

5-8, swim DPS/drill by 25's @ :10 rest

9-12, drill/skulling by 25's @ :15 rest

DISTANCE-

4 x 100 swim at Goal Pace @ 1:45*

1 x 600 pull, choice equip (desc 200's 1-3 in each 200; desc 600's 1-4 as well)

*100's get :10 faster by round, so last round the 100's GP are @ 1:15!!

1:00 rest between rounds; check HR after 100's GP and 600 pull

CoGr- 

Fin set for warmup, then the 18 x 50 as written; then...

Distance set, 100's GP starting @ 1:40 and working your way down to 1:10. Go hand touch at each 200 of 600 pull to get times on your descend.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Be sure to check your email and/or club website on Thursday Morning in case we have to cancel due to the weather. Get excited to race later this month, stay focused on the process getting through to that meet. Have a great day!

Monday, February 8, 2021- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 300 @ 5:00- 50 fist free br3, 25 kick (1/2 UDK, then choice kick on the surface)

7 x 50 @ :55*

odds- swim/kick, desc 1-4

evens- all kick choice desc 1-3

*In 2nd round, the 50's are all @ :50

No rest between sets, check HR after 7th 50 in each round. Rotate 1 spot after 2nd round

2* times through:

All 50's are kick, FAST...

3 x 50 @ :55

2 x 50 @ :50

1 x 50 @ :45

1 x 50 @ :55

2 x 50 @ :50

3 x 50 @ :45

Check HR

3 x 150 @ 2:40- desc 1-3 to all out JUICY! 

Check HR after #3, then rotate 1 spot

(1st round, go swim/kick/swim by 50's; in 2nd round, go these 150's kick/swim/kick by 50's, also desc 1-3 to something JUICY!)

*In the 2nd round, the 50's are @ :50, :45, :40 (same :05 desc as 1st round, but starting :05 faster)

After 2nd round, finish up with...

Until 6:00p...

2 x out & backs @ :40 (odd rounds, these are UDK), all FAST

1 x 50 kick FAST (choice), also @ :40

:30 extra rest & check HR after every 4th round, then...

1 x 150 swim choice with BIG FAT negative split- really get that kick going on the 2nd 75!

Warmdown with a 150 drill/skulling by 25's at 5:55p.

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Regular schedule the rest of the week, get excited to race later this month. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 300 @ 5:00- 50 fist free br3, 25 kick (1/2 UDK, then choice)

7 x 50 @ :55*

odds- swim/kick, desc 1-4

evens- all kick choice desc 1-3

*In 2nd round, the 50's are all @ :45

No rest between sets, check HR after 7th 50 in each round. Rotate 1 spot after 2nd round

2* times through:

All 50's are kick, FAST...

3 x 50 @ :55

2 x 50 @ :50

1 x 50 @ :45

1 x 50 @ :55

2 x 50 @ :50

3 x 50 @ :45

Check HR

3 x 150 @ 2:40- desc 1-3 to all out JUICY! 

Check HR after #3, then rotate 1 spot

(1st round, go swim/kick/swim by 50's; in 2nd round, go these 150's kick/swim/kick by 50's, also desc 1-3 to something JUICY!)

*In the 2nd round, the 50's are @ :50, :45, :40 (same desc as 1st round- :05, but starting :05 faster)

After 2nd round, finish up with...

JrG- until 7:30a...

2 x out & backs @ :40 (odd rounds, these are UDK), all FAST

1 x 50 kick FAST (choice), also @ :40

1:00 rest & check HR after every 4th round

Sr's- 8 rounds of:

1 x 50 swim @ :40- FAST turn

2 x 25 swim FAST @ :40- these two 25's should add up to FASTER than your best 50 SCY time!

Check HR & take 1:00 rest after 4th round, change strokes if you'd like

After 8th round, check HR & rotate 1 spot, then, until 8a, finish up with...

3 x 50 swim IM order by 25's @ :55

1 x 75 pull free br3/5/3 by 25's @ :55

No rest between rounds, check HR at 7:55a and then go a 150 easy drill/skulling by 25's

DISTANCE-

3 rounds of, all @ 4:30-

1 x 300 swim 100 FAST/200 cruise

1 x 300 swim 200 FAST 100 cruise

1 x 300 swim- all FAST

1 round swim, 1 round pull, 1 round choice- stay on 4:30 interval, no extra rest between rounds

Can go backstroke if you'd like; if going IM, go by 75's (each 75 is swim-kick-swim by 25's)

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Regular schedule for the rest of the week, get excited to race later this month. Have a great day!

Sunday Morning, Febtruary 7, 2021- written for LCM at the Jimbo

1 x 600- 300/200/100

1:00 rest

With fins:

7 x 50 @ 1:00- odds are choice drill, evens kick on back (4 UDK's!), desc 1-3

9 x 50 as follows:

odds- choice kick @ :45 (4 UDK's!)

evens- swim/drill by 25's @ 1:00- build the 25 swim to FAST

8 x 50 as follows:

odds- choice @ 1:00

evens- 1/2 FAST UDK (stomach or back), 1/2 swim FAST @ :40

Check HR, then take fins off and get right into...

1 x 250- odd 50's kick 1/2 easy 1/2 FAST (4 UDK's!); even 50's choice skulling

Check HR, then 50 easy to original starting end

1:00 rest, then everybody together...

12 x 50 in sets of 3:

1&2 @ :50- 1/2 NO FREE, 1/2 choice

#3- swim STRONG free br3 @ :40

Check HR again, then 1:00 rest

6 rounds of (DISTANCE- go 3 or 4 rounds):

4 x 50 swim at 200 Goal Pace @ 1:05*

1 x 150- 50 drill (same stroke as 50's GP), then 100 kick on back easy/FAST by 50's

1:00 rest between rounds; check HR immediately after 4th 50 in each round

*50's GP get :05 faster by round, down to :45 in 5th round. 6th round, 50's GP are @ :10 rest

DISTANCE- after 3rd round (can go 4 if you'd like):

2* sets of 3 x 300, all @ :20 rest

1- 100 swim FAST/200 easy

2- 200 swim FAST/100 easy

3- all swim FAST

*1 set can be pull, 1 set can be swim, check HR after #3 & #6

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 keep up with your DRYLANDS! Regular schedule this week. Be sure to thank your parents for driving out here in the snow this morning. Have a great day!

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

Meet Warmup, then...

RACE DAY!!

Anybody racing this weekend will do the SPEEDSET (3 or 4 rounds of 4 x 50 from a dive @ 2:00, going 20/30, 30/20 and then all FAST; 4th 50 is always drill). DISTANCE will have it's own set (SP- no RACE DAY).

GOOD LUCK to everybody racing this weekend!!

Anybody NOT racing this weekend went the following (everything @ 3:00, one group every 1:30):

4 x 75 RACE @ 3:00- 25 fly, 50 free

300 easy drill

4 x 75 RACE @ 3:00- 25 fly, 50 primary stroke (NO FREE)

300 easy drill

4 x 75 RACE @ 3:00- 25 fly, 50 in 4th best stroke (NO FREE)

600 warmdown- every 3rd 25 is breast kick on back

DISTANCE- had the following option:

To start...

1 x BROKEN 200- 75/50/75, all @ :15 rest- get time

10 or so minutes to warmdown; then...

175's swim @ 3:00, 1 FAST 1 easy (so every 6:00 going a FAST 175 from a dive); same stroke as the BROKEN 200. Once you've gone four (4) 175's faster than your BROKEN 200, you can warmdown & get out.

College Group-

1 x 600, then...

12 x 75 @ 1:15

odds- drill/kick/drill by 25's, build the kick (4 UDK's)

evens- all kick choice, 1st 25 always FAST with boards, last 50 choice, desc the evens1-6

Check HR after #12, then 1:00 rest

Some juicy kicking to wrap up the week:

7 x 50 kick w/boards @ :55- 1st 25 always FAST

1 x 100 easy choice @ 2:00

7 x 50 kick on back @ :50- FAST TURN & 2nd 25

1 x 100 easy choice @ 2:00

7 x 50 kick choice @ :45- 1st 25 all FAST, then make interval

1 x 100 easy choice @ 2:00

7 x 50 all kick FAST @ :10 rest with boards

Check HR, then 150 drill/choice by 25's

1:00 rest, check HR again

Finish up with 6 rounds of...

1 x 150 @ 1:50 swim choice, middle 50 NO FREE

1 x 175 pull free (choice equip), same interval of 1:50, but descend these 1-3 and 4-6

Check HR after 3rd & 6th rounds (fast 175's), but stay on interval

Wear your mask all the way to the car, do a great job with your schoolwork today- and with your DRYLANDS! Regular workout at the JIMBO on Sunday, but NO WORKOUT anywhere tomorrow. Have a great day! 

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

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 50 drill @ 1:00

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

1 x 100- 25 swim build to FAST, 50 drill, 25 swim FAST finish @ 1:40

Check HR & rotate 1 spot after 3rd round

With fins, 4 rounds of (NO FINS for last round):

6 x 25 fly drill @ :35, except middle 2 x 25 are sit&spin back drill

1 x 75 swim/UDK/swim by 25's - all FLY @ 1:00

1 x 75 FAST- 50 kick on back, 25 swim backstroke @ 1:00

1:00 rest after 1st & 3rd rounds, rotate 1 spot (take fins off after 3rd round); after 3rd round, continue right into...

2 x 350 @ 5:00

#1- odd 50's, fist free drill br3, even 50's kick on back, focus on 4 FAST UDK's

#2- odd 50's swim/drill free by 25's (FAST TURN/BO), even 50's drill/swim primary stroke NO FREE

1:00 rest check HR

Sr's/CoGr-

3 sets of (2 sets for anybody racing this weekend):

3 x 100 swim free br3 @ 1:15- on #2, NO FREE on 3rd 25

4 x 75 swim @ 1:15- odds are swim IM, evens are swim 25 NO FREE/50 choice

1 x 200 swim free br3 @ 2:15- make interval

Check HR after each 200, then...

1 x 150 kick FAST (4 UDK's)/choice by 25's

1:00 rest between rounds

Anybody racing tomorrow/CoGr-

With fins:, 2 sets of:

3 x 100 @ 2:00 swim 25 FAST/50 drill/25 FAST

6 x 25 @ :40/:20-

odds- swim FAST

evens- FAST UDK

3 x 100 @ 2:30- 25 drill/50 swim FAST/25 drill

6 x 25 @ :40/:20-

odds- FAST UDK

evens- swim FAST

Check HR after each round, then 1:00 rest

Wear your mask all the way to the car, do an excellent job with your classes today- and with your DRYLANDS! Remember, RACE DAY tomorrow for everybody, but speedset for anybody racing this weekend. Have a great day!

Wednesday Morning, February 3, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

2 rounds:

1 x 150 @ 2:40 (CoGr @ 2:20)- 50 drill, 25 drill

7 x 50 swim/kick @ :55 desc 1-7, except #2, 4 & 6 are @ :45 (CoGr go @ :50 & :40)

No rest between rounds, check HR after each round

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

JrG- LONG SWIM

4 times through:

150 IM (no free) swim/kick by 25's

150 swim free br3 BIG negative split

100 kick primary stroke easy/FAST by 25's- can be with boards; same kick throughout

Check HR after 4th round; when everybody is done...

Until 7a, finish up with...

50's swim distance free GP as follows:

6 @ :55/100 drill free @ 2:00/4 @ :45

Repeat until 7a, then go a 150 drill/choice by 25's before you get out

Sr's-

BROKEN 200's (12) in sets of 4

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

2 x 50 swim at 200 GP @ :10 rest

Check HR, then 50 drill

100 choice & rotate 1 spot after each round of 4 (go primary/free/choice for 50's by rounds of 4)

After 12th round*, finish up with...

Racing this weekend: "the usual" with fins @ :40, then work on starts

NOT racing this weekend: until 8a, go the following...

3 x 50 sw/k or sw free/NO FREE @ :55, then 1 x 125 pull @ 1:45- desc the 125 pull to what you can

At 8a, go a 150 drill/choice by 25's before you get out

*One or two people should be ready to have their Goal Talk with me today before you leave

DISTANCE-

4 rounds of:

3 x 150 swim @ 1:50- odds can be free at stroke count, #2 is IM by 50's (NO FREE)

6 x 100 free GP @ 1:30 (odd rounds, go 75 GP/25 drill) or 1:40 (all GP)

After even rounds...

1 x 600 pull, desc by 200's to what you can, 2nd 600 should be faster than the 1st

At 9a, 150 drill/choice by 25'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! Get excited to race again later this month. Have a great day!

Tuesday Morning, February 2, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 sets of:

1 x 250 @ 4:00 (@ 4:15 if needed)- odd 50's drill/kick, even 50's swim FAST TURN

1 x 150 @ 2:15 (@ 2:30 if needed)- 50 fist free br3, 100 swim BIG neg split (desc 100 1-4)

Check HR after 2nd set, rotate 1 spot

BIG Kicking today

2 rounds of:

4 x 50 kick @ 1:00- 1 FAST 1 easy/1 x 100 swim 25 FAST-75 easy @ 2:00 

4 x 50 kick @ :55- as above/1 x 100 swim 50 FAST-50 easy @ 2:00

4 x 50 kick @ :50- as above/1 x 100 swim 75 FAST-25 easy @ 2:00

4 x 50 kick @ :45- as above/1 x 100 swim FAST @ 2:00

Check HR & rotate 1 spot after 1st set

100 swim in 1st round is always primary stroke NO FREE; in 2nd round 100 is choice (free- okay)

Fast 50's kick are with boards, evens are on back- focus on 4 FAST UDK's

DISTANCE- instead of 1 x 100 after each round of 4 x 50 kick, instead go as follows:

After 1st round, go 1 x 150 swim BIG negative split @ 2:00

After 2nd round, go 1 x 200 swim BIG negative split @ 2:45

After 3rd round, go 1 x 250 swim BIG negative split @ 3:30

After 4th round, go 1 x 300 swim BIG negative split @ 4:00

After 2nd set, finish up with...

1 x MYSTERY KICK SET

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Hopefully back on track with our regular schedule tomorrow- including Goal Talks after workout. Thank your parents for getting you here today in the snow, have a great day!

Monday, February 1, 2021- written for SCY (wherever you can get a swim in)

1 x 600- 300/200/100

1:00 rest

2 sets of, all @ 1:00 (:10 rest if no pace clock):

4 x 50 all drill- ra2 la2 free on 1st 25, NO FREE drill on 2nd 25

4 x 50 drill primary/kick choice by 25's- build kick to FAST

4 x 50 all kick, 25 on back FAST BACK TURN, 25 kick free on stomach- build to FAST

2 x 75* swim free br 3, desc 1-2

*75's are IM (NO FREE) in 2nd round

After 2nd round, check HR then get right into...

6 x 300 as follows, :10-:15 rest after each 300, not more than that:

odds- all pull free, br 3/5/7 by 50's, neg split each 300 & desc the 300's 1-3

evens- go swim/kick by 50's, desc 100's 1-3 to something JUICY (go primary stroke on #2, 4th best stroke NO FREE, and #6 is choice)

1:00 rest, check HR

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

50's kick, in sets of 4 as follows:

1-4 @ 1:00, 1 easy on back (focus on 4 UDK's) 1 FAST with boards

5-8 @ :55, 1 easy 1 FAST as above

9-12 @ :50, 1 easy 1 FAST as above

13-16 @ :45, 1 easy 1 FAST as above

Warmdown with 3 x 100 @ :10 rest- go drill/kick/drill/skulling by 25's

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Hopefully back to regular schedule tomorrow, but be sure to check your email before your workout for any changes. Have a great day!