Wednesday, March 31, 2021- written for SCY

1 x 600- 300/200/100

1:00 rest

2 rounds of:

6 x 25 drill @ :35- 2 kicks 1 pull breast in 1st round, no breast in 2nd round; EXCEPT, #4 is all FAST UDK on stomach @ :20

3 x 50 kick on back w/FAST back turn & breakout @ :55 (@ :45 in 2nd round)

1 x 150 swim (same stroke as 25's drill) w/FAST turns, last 25 choice skulling

1:00 rest between sets, check HR

8 x 100-

odds are drill NO FREE @ 1:45- except 3rd 25 is swim build into FAST TURN

evens- swim choice NO FREE @ 1:30- except 3rd 25 is all kick on back, focus on 4 FAST UDK's

Check HR, then 1:00 rest

3 rounds of:

5 x 75 as follows:

1-3 @ 1:10 (desc 1-3)- 50 swim fly, 25 swim back (these are 50 back/25 breast in 2nd round; 50 breast/25 free in 3rd round) 

#4- swim free br3 @ :50

#5- same strokes as #'s 1-3, but fastest of the set

:20 extra rest, get ready...

1 x 300 swim IM (75 of each stroke, last 75 is kick free on back)- get time, each round should be JUICY

Get HR, then...

3 x 100 swim/kick by 50's choice stroke, except 2nd round is "4th best stroke"

1:00 rest between rounds, go a 50 easy choice

Finish up with (until you have to get out)...

Sets of 6 x 25 as follows:

1- kick w/boards @ :35

2-4, same, but each gets :05 faster (so, #4 is @ :20)

#5- all swim FAST, choice stroke

#6- all FAST UDK on stomach, get time

1:00 rest between rounds

Wear your mask all the way to the car, do some HW today and think about your goals for LCM. Have a great day!

Tuesday, March 30, 2021- written for SCY

1 x 600- 300/200/100

1:00 rest

With boards where necessary:

4 x 50 ra2 la2 free drill @ 1:00- head still, rotate hips for long stroke

2 x 150 @ :10 rest- 25 dolphin kick w/boards build to FAST, 50 choice drill NO FREE

6 x 75 @ 1:20 (odds) or 1:05 (evens)-

odds- 50 choice drill NO FREE, 25 kick breast w/boards, build to FAST finish

evens- 25 sit & spin back drill, 25 kick free on back (FAST UDK, then build), 25 kick FAST w/boards

Check HR after #6, then 1:00 rest

2 rounds of:

4 x 100/12 x 25 all kick/3 x 200 (go 5 x 200 in 2nd round)- as follows:

4 x 100 @ 1:35 (@ 1:25 in 2nd round)- except #3 is always swim free br3 @ 1:10-

    25 dolph kick w/boards

    50 swim backstroke FAST TURN (neg split in 2nd round)

    25 kick FAST breaststroke w/boards

12 x 25 kick as follows:

1-4 w/boards: odds are NO FREE 15y FAST/10y easy @ :40; evens are free, all FAST @ :20

5-8, UDK out & backs @ :35 & :25 (odds & evens)- these are all FAST, all UDK (fwd somersault @ 12y)

9-12 w/boards: odds are choice 15y FAST/10y @ :40; evens are all FAST, NO FREE @ :20

3 x 200*- odds: 100 swim, 50 kick on back, 50 swim- these are NO FREE @ 3:00, desc 1-2

#2 is swim 100 free, 100 IM strong @ 2:40

*in 2nd round (5 x 200 instead of 3), the odds are done the same way @ 3:00 desc 1-3; the evens are swim free with FAST TURNS & UDK's, #2 is @ 2:25, #4 is @ 2:15

Check HR after each round, then 1:00 rest

Finish up with...

18 x 100 in sets of 6-

1-3 IM swim, except 3rd 25 is always kick breast on back (no free swim on these) @ 1:35*

4-6 swim free br3 @ 1:15 (last round of 3 @ 1:10)- strong 2nd 50, but 2nd 100 is swim 3rd 25 breast

No rest between rounds 1st two rounds of 6; :30 rest between #12 & 13

*2nd round the 100's IM are @ 1:30; 3rd round of 6, the 100's IM are @ 1:25

Warmdown a bit before you get out (some easy drilling and skulling for 250 yards or so). Wear your mask all the way to the car, do some HW today & be sure to thank your mum for getting you to the pool. See you tomorrow at Ida Lee around 1:30p. Have a great day!

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

 1 x 600- 300/200/100

1:00 rest

With fins,

9 x 75 @ 1:20- breast pull w/dolph kick & FLIP TURNS, except every 3rd 75 is actually...

3 x 25- odds FAST UDK @ :20, #2 is choice drill no breaststroke (desc 75's 1-2)

After #9, take off fins & go 1 x 125 choice drill

1:00 rest, check HR & rotate 1 spot

18 x 50 in sets of 3:

1-3,  swim breast/free by 25's @ :50, desc 1-3

4-6, swim/kick primary stroke NO FREE @ :50, except #2 is swim all free br3 @ :40 (desc 50's swim/kick 1-2)

Check HR after each round of 6, rotate 1 spot

As many rounds as possible, change up the strokes from round to round:

(odd rounds can be free, even rounds NO FREE- go @ 2:40, 1:30, :40 for even rounds)

4 x 25 drill @ :35 (pick a stroke)- except #3 is always FAST UDK @ :20

1 x 150 swim/kick by 25's (desc 50's 1-3) @ 2:20

1 x 100 swim- except 3rd 50 is kick on back, @ 1:20

1 x 50 swim FAST @ :40

Check HR & rotate 1 spot after each round

Finish up with some over/under sprints; or a snake (kicking), or 25's from a dive, or whatever you'd like to do.

Wear your mask all the way to the car, do an excellent job with your HW over the break & enjoy your time off. Stay ACTIVE, do your DRYLANDS & start thinking about your GOALS for LCM. Thank Kristy for the workout & have a great day!

Saturday Morning, March 27, 2021- written for SCY at the D (anybody NOT racing this weekend)

Meet Warmup, then...

RACE DAY!!

Today we had two parts to RACE DAY...

Part I-

(from a dive in heats, 2 groups in each heat, :10 apart)- go all three straight through, then 2nd group goes

125 @ 3:00- 75 RACE from a dive, get time, then 50 drill

75 @ 2:00- 50 RACE from a push, get time, then 25 drill

50 @ 1:00- 25 RACE from a dive, get time, then 25 drill, get out & add 75/50/25 together for 150 total

Part II-

MYSTERY SET, RACE from a dive in the same heats as Part I, but can go one group at a time

Warmdown with the following until 10a:

75 swim choice @ 1:00

50 drill (choice) @ 1:00

50 swim/kick by 25's @ 1:00- FAST TURN

25 easy skulling @ 1:00

Wear your mask all the way to the car, do some HW each day so you don't have it all to do next Sunday Night, and make plans to stay ACTIVE each day over the break. We're looking forward to a great LCM season with everybody, have a great day!

Friday Morning, March 26, 2021, 5:30-7a ONLY- written for SCY at the D (anybody NOT racing this weekend, CoGr)

Meet Warmup, then...

RACE DAY!!

Today we had two options:

300 RACE from a dive (DISTANCE)

OR...

150 RACE from a dive (STROKE groups)

Warmdown 8-10 minutes, and if there is time...

Finish up with:

50's RACE from a dive @ 2:00

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS; and, make plans to stay ACTIVE during the break next week. I'll post a couple of workout during the week for anybody who can get a swim in. Have a great day!

Thursday Morning, March 25, 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:

1 x 100 @ 1:45- UDK/50 drill/UDK, faster

1 x 125 @ 1:45- 50 drill NO FREE, 50 swim/kick (same as drill), 25 kick on back arms UP

No rest between rounds, check HR & rotate 1 spot after 3rd round

2 rounds of (1st round with fins):

9 x 25 as follows:

1- swim FAST @ :20

1- 1/2 UDK 1/2 swim FAST @ :40

1- all FAST UDK @ :40

3 x out & backs @ :30/:20/:15 (1 each)

Check HR after 1st round, then take fins off & rotate 1 spot for 2nd round

Check HR after 2nd round, then...

1 x 300- 50 fist free br3/25 kick on back build; 50 drill/swim NO FREE/25 kick FAST UDK (then easy to the end)

1:00 rest, check HR again & rotate 1 spot

Anybody racing this weekend- SPEEDSET (4 x 50 @ 2:00 FAD, 20/30, 30/20, all FAST, all drill)

Anybody NOT racing this weekend-

4 rounds of:

5 x 100 as follows:

1- swim neg split free

2- swim free 3rd 25 is swim NO FREE

3- swim free 3rd 25 is kick on back

4- swim/kick by 50's NO FREE

5- swim IM, get time & desc

1 x 300 pull or swim (free or back)- get time & desc 1-4 (choice equip if pulling)

1st round 100's are @ 1:40

2nd round @ 1:30

3rd round @ 1:25

4th round @ 1:20!!!

Everybody finish up with...

25's @ :45 in sets of 4- the Usual; odd rounds swim, even rounds are kick

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Tomorrow morning will be here from 5:30-7a, an abbreviated RACE DAY! Have a great day!

Wednesday Morning, March 24, 2021- written for SCY at the D (SrG, PM JrG, AM SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 75 @ 1:20- 50 breast pull w/dolph kick, 25 choice drill NO BREASTSTROKE

1 x 25 small FAST UDK @ :20

1 x 25 swim FAST @ :20 (choice)

No rest between rounds, except...

1:00 rest after 2nd set, check HR & take fins off, then rotate 1 spot for 3rd set

After 3rd set, continue right into...

3 x 125 @ 2:10- 25 drill, 50 swim FAST TURN/BO, 25 kick build, last 25 choice skulling

1:00 rest, check HR & rotate 1 spot

JrG- LONG SWIM

2 times through...

150 swim free or back neg split/50 swim primary at 200 setup

150 swim free or back as above/50 swim at 200 setup/50 swim at 200 GP

150 swim as above/50 swim at 200 setup/50 swim at 200 GP/50 swim FASTER than 200GP

No rest between rounds, check HR after 2nd time through, then rotate 1 spot for pacework

Until 7a, finish up with...

4 x 75 swim @ 1:30- 50 at 200 GP, then 25 drill

100 swim/kick by 25's @ 2:00

3 x 50 swim at GP @ :10 rest

100 swim/kick by 25's @ 2:00

SENIOR'S- 3 options today:

Breaststroke-

7x through:

1 x 75 dr/swim/dr by 25's @ 1:20- build the 25 swim to 200 setup

3 x 50 swim breast/free by 25's @ :50, desc 1-3 to what you can

1 x 50 swim FAST breaststroke @ 1:00

1 x 50 kick FAST breaststroke w/boards @ :40

Check HR, 1:00 rest between rounds. Rounds #3 & 7 are choice

Backstroke-

6x through:

3 x 75 swim backstroke desc 1-3 @ 1:10

1 x 225 swim backstroke desc 1-3 & 4-6 @ 3:30

1 x 75 swim 50 breast/25 free FAST for time

Check HR, 1:00 rest between rounds

DISTANCE- LONG SWIM

5 times through:

350 free (or back) swim- 200 cruise/150 strong

150 FAST free pull w/choice equip

Check HR after 

Until 8a, finish up with...

With fins, 24 x 25 @ :40 in sets of 4- "the usual," except the even rounds of 4 are all kick!

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Remember to check the schedule for any changes to workouts this weekend. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

1 x 250 @ 3:40- odds 50's are drill, even 50's are kick (4 UDK's!)

4 x 75 @ 1:20- drill/swim/kick by 25's- FAST TURN/BO on swim/kick turn

12 x 50 in sets of 3:

1-2, swim/kick desc 1-2 @ :50

#3- out & back @ :30- all UDK, all FAST

Check HR after #12, then rotate 1 spot

JrG- LONG SWIM

2x through:

150 swim neg split free or back/50 swim primary @ 200 setup

150 free or back as above/50 swim 200 setup/50 swim @ 200 GP

150 free or back neg split/50 swim @ 200 setup/50 swim @ 200 GP/50 swim FASTER THAN GP

Check HR after 2nd time through, then rotate 1 spot

Until 7a, finish up with...

4 x 75 swim @ 1:30- 50 @ 200GP, 25 drill

50 easy choice skulling

4 x 50 swim at 200 GP @ :10 rest

Check HR, then 100 drill & rotate 1 spot

Odd rounds free, even rounds NO FREE

SENIOR's- two options today (CoGr, also):

A) 6 rounds of:

1 x 100 @ 2:00- drill/50 swim FAST TURN/drill

1 x 75 swim FAST for time (get time) right into 50 drill @ 2:00

3 x 25 swim FAST @ :10 rest- trying to add up time to be faster than straight 75

*In the even rounds, go the 3 x 25 right after the 100, then the 50 drill, then the 75 swim straight- trying to be faster on the 75 than you went on the 3 x 25 swim FAST @ :10 rest.

Rotate 1 spot after even rounds

B) 3 rounds of:

150 swim negative split free (or back) @ 2:00/50 swim FAST for time/50 drill

150 swim free as above (or back) @ 2:00/2 x 50 swim FAST @ :10 rest/50 drill

150 swim free or back @ 2:00/3 x 50 swim FAST @ :10 rest/50 drill

Check HR & rotate 1 spot after each each round 

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

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

6 x 50 @ :20 (all swim FAST)/:40 (15 swim FAST/10 drill)

1 x 50 swim FAST for time @ 1:00

Check HR & rotate 1 spot after even rounds

DISTANCE- 

3 times through:

1 x 250 @ 4:00- odd 50's swim IM order by 50, even 50's kick- each 50 is easy/FAST by 25's

1 x 450 pull free desc 150's 1-3 to what you can

50 drill @ :20 rest, then...

4 x 100 swim @ Goal Pace @ 1:45 (interval gets :05 faster by round)

1:00 rest between sets, check HR

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Check the schedule on Thursday for any changes due to the meet this weekend. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

Anybody who raced this past weekend- 30/20/10

ISCA- warmup until you have to go

WAVE 3/anybody NOT racing this weekend- KICKING

After 600...

7 x 100 @ 1:40-

odds- 50 fist free drill br3, 50 choice drill NO FREE

evens- 25 kick w/boards- 50 kick on back- 25 kick w/board- desc the even 100's 1-3

1:00 rest, check HR & rotate 1 spot

2 sets of:

6 x 25 kick w/boards- odds all FAST @ :20, evens are 15 FAST/10 easy @ :40

4 x 50 kick FAST IM order by 50's @ 1:00- all with boards

2 x 75 kick on back desc 1-2 @ 1:20- really focus on 4 UDK's!

1 x 100 kick kick FAST for time with boards @ 2:00

1 x 100 swim free br3 @ 1:10- make interval

2 x 75 kick on back- descend 1-2 to FAST

4 x 50 kick IM order by 50's @ 1:00- all FAST

6 x 25 kick w/boards- as above @ :20/:40

1 x BROKEN 100 kick with boards- 25/50/25, all @ :10 rest, in primary stroke (straight 100 IM kick for time in 2nd set)

Check HR after each round, rotate 1 spot

Until 8a, finish up with...

1 x 150 swim free br3 @ 1:50 (@ 2:00, ok)

1 x 175 swim free br3 @ 2:00 (@ 2:10, ok)

1 x 200 swim free br 3 @ 2:10 (@ 2:20, ok)

4 x 75 swim IM (no free) @ 1:10- desc 1-4 to what you can, #4 should be JUICY!

1 x 600- pull free with your choice of equipment- desc by 300's in 1st round; desc by 200's in 2nd round & desc by 150's in 3rd round. Equipment can be different from round to round.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check your email and/or the club website for schedule changes later this week. Have a great day!

Sunday Morning, March 21, 2021- written for SCY at the D (WAVE 3/ISCA athletes only)

1 x 600- 300/200/100

1:00 rest

3 sets of:

3 x 50 @ 1:00- drill/kick on back- 4 FAST UDK's!

2 x 75 @ 1:20- kick/drill/kick by 25's- FAST UDK's, same stroke for drill as 50's

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

1 x 50 swim FAST @ 1:00- same stroke as the drilling above

Check HR & rotate 1 spot after each round

8 x 100 as follows:

odds- 75 swim free br3 @ 1:00/25 swim primary stroke FAST @ :30

evens- 75 swim IM @ 1:10/25 kick FAST UDK @ :20

Check HR after #4 & rotate 1 spot

1 x 200- 50 drill/100 swim FAST TURNS/50 drill

Check HR, then...

4 rounds of:

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

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

Check HR, then...

75 drill/kick/drill by 25's

Check HR again, rotate 1 spot

*2nd round @ :55

3rd round @ :10 rest

4th round @ 1:05

If there is time, work on starts

ISCA- warmup as you feel (or, Meet Warmup), then...

50 x 50 @ :50- mix it up in sets of 10

If there is time, work on starts

Wear your mask all the way to the car, do an excellent job with your HW today- and with your DRYLANDS! Regular schedule during the week, but check the website (and your email) for changes starting Thursday due to the meet. Have a great day!

Saturday Morning, March 20, 2021- written for SCY at the D (WAVE3/ISCA)

1 x 600- 300/200/100

1:00 rest

WAVE3:

With fins, 3 rounds of (can take fins off for third round):

3 x 75 @ 1:20- drill/drill/kick on back by 25's

1 x 200- 100 kick on back- 4 FAST UDK's, 100 swim FAST TURNS

Rotate 1 spot after each round

3 rounds of:

2 x 75 @ 1:15- 25 FAST dolphin kick with boards, 50 swim choice (#1 is primary stroke)

1 x 75 @ 1:15- all kick FAST for time w/boards

1 x 75 swim IM (NO FREE) @ 1:15

1 x 75 swim free (FAST TURNS) @ 1:00

1* x 75 kick FAST for time w/boards @ 2:00

Check HR & rotate 1 spot after each round

*add 1 x 75 kick for time in each round

After 3rd round, finish up with...

With fins, 24 x 25 @ :40 in sets of 4..."the usual."

ISCA- 

After 600...

3 rounds of:

2 x 125 @ 2:10- 50 fist free drill, 75 dr-k-dr by 25's NO FREE

1 x 150 sw-k-sw by 50's, FAST turns & desc 50's swim @ 2:40

No rest between rounds

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

3 rounds of:

1 x 150 swim free @ 1:50

1 x 175 swim free @ 2:00

1 x 200 swim free @ 2:10

4 x 75 swim IM @ 1:10, desc 1-4, #4 should be FAST

1 x 600 pull free w/choice equipment; desc by 300's in 1st round, then by 200's in 2nd round, then by 150's in 4th round

Until 10a, finish up with...

6 x 1/2 pool sprints @ :30

1 x 50 IM drill @ 1:00

Change strokes by rounds

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Same groups tomorrow morning here at the D (8-10a). Get excited to race next week & have a great day!

Friday Morning, March 19, 2021- written for SCY at the D (WAVE3/FXFX/ISCA/anybody in WAVE2/CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went 2 rounds of:

In heats...

100 RACE from a dive- get time

BROKEN 100 from a dive (25/50/25, all @ :10 rest)- faster than 1st 100

75 kick FAST for time w/boards (from a push)- faster than Broken 100

1st round is primary stroke, 2nd round is your choice

8-10 minute warmdown after each round, then work on starts before you go.

DISTANCE/ISCA/CoGr-

After Meet Warmup (plus whatever you need to feel ready)...

5 x 300 @ 6:00 swim- BEST AVERAGE (okay to loosen up between swims)

(STROKE Group- go 4 x 200's on same interval, broken at 75/50/75- :20 rest)

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, and check the website for schedule changes due to the meets. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

2 times through:

1 x 300- first 100 is drill/kick by 25's (4 FAST UDK's!), then 50 swim FAST TURN, all @ 5:00

3* x 50 swim/kick by 25's @ :55, desc 1-3 to what you can

*in 2nd set, go 5 x 50 @ :50- still swim/kick, and desc to something JUICY!

1st set is choice, 2nd set is primary stroke NO FREE

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

Anybody racing tomorrow: Speedset from a dive (your choice, 1 round or 2; if you want to go 3 rounds, then skip one round of the "2 times through" warmup above.

Everybody else...

3 rounds of:

3 x 25 sit & spin back drill @ :35

1 x 75 swim backstroke @ 1:20, desc 25's 1-3, focus on FAST TURNS/BO'S

1 x 50 swim FAST backstroke- put it all together here- get time & then go 1 x 25 drill (75 all @ 1:40)

No rest between sets. Rotate 1 spot after 2nd set; 3rd set is choice stroke

4 times through:

4 x 100 swim/kick by 50's @ 1:40 in primary stroke- except #3 is always swim IM @ 1:20; desc 100's sw/k 1-3 to something JUICY

1 x 100* swim free br3 @ 1:10

Check HR after each round, then rotate 1 spot

*this 100 is a 150 @ 1:40 in even rounds

With fins...

"The Usual" in sets of 4- all @ :40; except DISTANCE...

DISTANCE-

3 times through

4 x 100 @ 1:20- 75 swim at GP/25 drill

2 x 125 swim free br3 @ 1:30- hold stroke count

4 x 100 swim at GP @ 1:30

Check HR after#4, then get right into...

1 x 450- pull/drill/pull by 150's (desc 150's pull to what you can); include fist drill on drilling

1:00 rest between rounds

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 and be sure to follow the schedule changes for your group (on the website). Have a great day!

Wednesday Morning, March 17, 2021- written for SCY at the D (SrG, PM JrG, AM SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

Anybody racing tomorrow can do the Meet Warmup, or the 1st set (until you feel ready to sprint); everybody else have kickboards out...

With boards, where noted:

4 x 75 @ 1:20- 25 kick choice on back (4 FAST UDK's), 50 fist free drill

12 x 25 as follows (sets of 4):

1-2 @ :35- choice drill, NO FREE

3-4 @ :25- "out&backs" kick w/boards (free kick out/fwd ss/dolph kick back)

9 x 50 swim/kick by 25's as follows:

3 @ :55- primary stroke desc 1-3

3 @ :50- choice, NO FREE

3 @ :45- choice stroke, make interval

Check HR then rotate

JrG- Quick LONG SWIM today...

3 rounds of:

50 swim/kick fly

100 swim back/breast by 50's

150 swim/kick/swim by 50's in primary stroke (hand touch to get time, desc 1-3)

Check HR after 3rd time through; then, everybody together finishes with...

5 x 50 swim at Goal Pace @ :55/1 x 50 drill

4 x 50 swim at same Goal Pace @ :45/1 x 100 drill

Repeat until 7a (odd rounds free Distance pace, even rounds are primary stroke at 200 GP)

SR's- 

LONG SWIM-

4 rounds of:

175 IM- 50 of each/last 25 kick free on back (desc 1-4)

200 swim free- faster than 175 IM time

Check HR after 4th time through, rotate 1 spot

1:00 rest

Until 7:40a...

4 x 50-

1- drill/swim 4th best stroke @ 1:00

2- swim free br 3 @ :35

3&4- swim/kick by 25's in 4th best stroke, desc 1-2 @ :50 (even rounds, these are swim at 200 GP)

4 x 75* swim IM (no free) @ 1:10, except #3 is swim/kick/swim by 25's in 4th best stroke

 *in even rounds, these are swim/kick/swim by 25's in 4th best stroke @ 1:15, except #3 is swim IM @ 1:00

After even rounds...

1 x 300 pull w/choice equip, desc 1-3

Rotate 1 spot after each 300 pull

At 7:40a, finish up with...

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

CoGr-

After 4 x 50/4 x 75, choice of the "the usual" w/fins, or stroke pacework.

DISTANCE-

3 x 900 @ :30 rest

odds- 300 swim free/300 swim IM/300 swim free

evens- 300 swim/kick IM- 300 pull free- 300 swim/kick IM

Check HR throughout, straight descend on 300's free

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

1 x 600- 300/200/100

1:00 rest

With fins, 4 sets of:

4 x 25 @ :35 fly pull w/free kick

1 x 50 swim fly (build)/FAST UDK- by 25's, all @ :55* (*gets :05 faster by round)

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

3 rounds of:

4 x 50 swim fly/back by 25's @ :45 desc to JUICY- except #3 is all swim free FAST TURN @ :35

1 x 150 swim free br 3 @ 1:45 (@ 1:55- okay)- make interval w/BIG FAT FILTHY kick on 2nd 75

Check HR, then right into...

1 x 50 fly drill, check HR again

Rotate 1 spot after each round

JrG- Quick LONG SWIM today...

3 rounds of:

50 swim/kick fly

100 swim back/breast by 50's

150 swim/kick/swim by 50's in primary stroke (hand touch to get time, desc 1-3)

Check HR after 3rd time through; then, everybody together finishes with...

5 x 50 swim at Goal Pace @ :55/1 x 50 drill

4 x 50 swim at same Goal Pace @ :45/1 x 100 drill

Repeat until 7a (odd rounds free Distance pace, even rounds are primary stroke at 200 GP)

Seniors- two options today:

A) BROKEN 200's (9 rounds):

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

2 x 50 swim at 200 GP or faster @ :10 rest

Check HR, then 50 drill, check HR again

3 rounds primary stroke/3 rounds free/3 rounds choice

Go a 200 drill/kick by 25's (last 50 skulling) after every 3rd round

OR...

B) BROKEN 100's (for anybody racing this weekend, do this- but only 3 rounds):

4 x 75 @ 1:30- drill/swim/drill by 25's- 25 swim is at 200 setup

1 x BROKEN 100- all @ :10 rest

1st round- 50/25/25

2nd round- 25/50/25

3rd round- 25/25/50

Anybody NOT racing this weekend who does this, go 3 rounds primary/3 rounds free/3 rounds choice

DISTANCE-

3 rounds of:

4 x 100 @ 1:20- 75 swim at GP/25 drill

2 x 125 swim free @ 1:30- hold stroke count

4 x 100 swim at Goal Pace @ 1:30

Check HR, then 250 choice- but even 50's are fist drill

1:00 rest between rounds

AC- (others not racing this weekend can join AC if they'd like) 2 times through:

350/250/150 @ 5:00/3:30/2:00

150/250/350 @ 1:50/3:00/FAST for time

1 round can be pull (your choice which round)

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Regular schedule through Thursday of this week, then look for some changes due to meets this weekend. Get excited to race this weekend & have a great day!

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

1 x 600- 300/200/100

1:00 rest

1 x 300- 50 fist free drill/25 easy skulling (4x), then put fins on & rotate 1 spot...

Anybody who raced this weekend:

30/20/10 @ 2:00 rest; then...

Talk about Best swim/Least Best swim/what can I do differently or better for you

Everybody else...

With fins, 3 rounds of:

3 x 50 drill/kick by 25's @ 1:00 (kick FAST UDK on stomach

2 x 75 breast pull w/dolph kick & FLIP TURNS, desc 1-2 @ 1:20*

No rest between sets

*gets :10 FASTER by round, so 3rd round is @ 1:00

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

1 x 300- 25 easy skulling/50 choice drill NO FREE

Check HR again then rotate 1 spot

1:00 rest

3 rounds of:

6 x 75 @ 1:40 as follows:

1- 25 kick FAST w/boards, 50 kick on back w/FAST TURN

2- 25 kick FAST w/boards, 25 kick FAST on back, 25 kick easy on back

3- all kick FAST w/boards

(2x)

8 x 25 @ :20/:40 (odds & evens) as follows:

odds- swim FAST @ :20- break out fast & get that tempo going

evens- not a 25 but an "out&back," all UDK, all FAST, @ :40

:30 extra rest, check HR & get some good O2...

After 1st round, 2 x 75 kick FAST for time @ :20 rest

After 2nd round, 2 x 50 kick FAST for time @ :15 rest

After 3rd round, 4 x 25 kick FAST for time @ :10 rest

After each round...

1 x 250 pull free w/choice equip, get time & desc 1-3 to what you can

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

If there is time, 25's @ :10 rest, 2 choice drill/1 skulling

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular schedule this week through Thursday, then things will get a little crazy with the meets- be sure to check your email and the club website for updates. Have a great day!

Sunday Morning, March 14, 2021- written for SCY for everybody not racing today

1 x 600- 300/200/100

1:00 rest

2 sets of:

4 x 75 @ 1:20- 50 fist free br3, 25 choice drill NO FREE

2 x 150 @ 2:40- 50 swim stroke free br3 (build turn), then 100 NO FREE (25 kick build, 50 drill, 25 kick FAST UDK's)

9 x 50 in sets of 3-

1-2, swim/kick by 25's @ :55*

#3- all kick @ :55*

Check HR after 1st round, rotate 1 spot before 2nd round

*in 2nd round, the 9 x 50 are @ :45

3 rounds of (DISTANCE- just go 2 rounds, then get to last set):

3 x 100 swim/kick by 50's desc 1-3 to what you can @ 1:40 (these are primary stroke in rounds 1&2; choice in 3rd rd)

4 x 50 swim (same stroke as 100's above) desc @ :55*, except #3 is always FREE @ :35 (#3 doesn't change); target 200 GP or faster on #4 in each round

1 x 150 swim free br3 @ 1:45

1 x 150 drill/choice by 25's after each round

Check HR before you start the 150 drill/choice. After each set rotate 1 spot & get into the next round

After 3rd round get fins & finish up with...

9 x 150 swim @ 2:40- desc 1-3's to something JUICY (go 3 free, 3 primary stroke, 3 choice)

Check HR after every 3rd 150

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

DISTANCE- 3 rounds of:

3 x 250 @ 3:00 desc to what you can (pull or swim)

1 x 450 swim or pull (whatever you didn't do on the 250's, but 3rd round is swim), go smooth & strong/giddyup/FAST by round- goal for 3rd round is 500 Goal Time

1:00 rest between rounds, check HR

Wear your mask all the way to the car, do an excellent job with your HW today- and with your DRYLANDS! Regular schedule during the week- but check email/website for weekend changes. Have a great day!

Friday, March 12, 2021- written for SCY wherever you're able to get in (SrG, JrG, SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

Anybody racing today or this weekend- Meet Warmup, then you're done!

Everybody else...

After the 600:

4 x 125 @ 2:15- 50 fist free br3, 75 drill/kick/drill by 25's in primary stroke

Check HR, then...

3 sets of:

6 x 25 @ :40/25 (odds & evens)-

odds- drill

evens- 10y FAST UDK, then 15y swim FAST (same stroke as odd 25 drill)

2 x 75 swim free br @ 1:05* (*gets :05 faster by round)

2 x 75 @ 1:30 (same stroke as 25's above)- 25 swim (200 set up)/25 drill/25 swim FAST

Check HR after each round, but no extra rest between rounds.

After 3rd round...

8 x 50 kick @ 1:05- 1 FAST 1 easy/2 FAST 1 easy/3 FAST

100 swim free or back BIG negative split (focus on 4 UDK's) @ 1:20

8 x 50 kick- as above, @ 1:00 (@ :55 if you're feeling up to it)

1 x 150 swim free or back BIG negative split @ 2:00

8 x 50 kick- as above, @ :55 (@ :45 or :50 if you're feeling punchy & want to take some chances)

Check HR, then 200 easy (50 drill/25 skulling/50 drill/25 skulling/50 drill)

1:00 rest, then...

100 kick FAST FOR TIME!! Who can break 1:15?!? 1:10?!?

2 x 150 drill/choice by 25's @ :15 rest 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! Thank Jim for the time & space today, and be on top of the schedule the next couple of days, regular schedule resumes on Monday. Call, text or email me if you have any questions. Have a great day!

Thursday Morning, March 11, 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 25 drill @ :40- except #2 is FAST UDK @ :30

1 x 75* @ 1:20- 50 swim w/FAST TURN & breakout, then 25 kick

Check HR & rotate 1 spot for next round

*in 2nd round, the 75 is 100, last 50 kick

*in 3rd round, the 75 is 125, last 75 is kick

3 sets of:

6 x 25 kick all @ :40; odds-15 FAST/10 easy; evens* all FAST (*ez if racing tomorrow)

2 x 50 kick on back desc 1-2 to FAST* (*racing this weekend, focus on UDK's)

No rest between sets, check HR after 3rd round; then, after :30 rest, continue right into...

8 x 100 @ 1:45-

odds- 25 swim FAST/50 drill/25 swim FAST

evens- 25 drill/50 swim FAST/25 drill

4 free, 4 NO FREE

Check HR & rotate 1 spot

1:00 rest, check HR

JrG- if there is time, finish up with the usual, then warmdown

SENIOR's-

3 rounds of:

3 x 50 swim FAST @ 1:00

100 drill @ 2:00

3 x 50 swim FAST @ :50

100 drill @ 2:00

3 x 50 swim FAST @ :10 rest

100 drill- get out for...

Your choice:

150 race from a dive (should be within :02 of (3x) your avg time from the 50's FAST);

OR...

2 x 75 race from a dive @ 3:00- needs to be equal to or FASTER than your avg 50 time (x3)

(You can choose differently after each round)

DISTANCE-

3 sets of:

2 x 150 @ 1:50- cruise, hold stroke count

2 x 75 @ :50- make interval, not choppy- stay connected

2 x 150 @ 1:50- cruise, hold stroke count

Check HR, then...

After 1st set, 8 x 100 @ 1:30- 75 swim at Goal Pace/25 drill

After 2nd set, 8 x 100 @ 1:30- swim at Goal Pace

After 3rd set, 8 x 50 @ :10 rest- swim at Goal Pace

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Stay on top of the schedule changes this week and take the workout off the blog each day. Get excited to race next weekend & have a great day!

Wednesday Morning, March 10, 2021- written for SCY at the D (SrG, PM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 150 @ 2:40- drill/kick by 25's- focus on UDK's

2 x 100 @ 1:40- drill/swim by 25's- FAST TURN on the 50 swim

3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can

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

Check HR after 2nd set & rotate 1 spot

JrG- LONG SWIM

4 times through:

150* - swim/kick by 25's, desc 50's 1-3

100 in primary stroke: 25 drill/50 swim FAST TURN/25 drill (NO FREE)

50 kick FAST for time- can be with boards

*the 150 is IM order by round (fly the 1st time through, then back the 2nd time through, then breast, etc)

Check HR & rotate 1 spot after 4th time through; then...

Until 7a, finish up with...

4 x 50 swim at freestyle Goal Pace (1000 or mile) @ :55

100 drill @ 2:00

4 x 50 swim at same freestyle Goal Pave @ :10 rest

100 drill @ 1:00 rest

Rotate after each round; every 3rd round can be primary stroke at 200 Goal Pace

SENIOR's-

4 times through:

6 x 25 odds & evens @ :35/:20

odds- drill @ :35

evens- FAST UDK @ :20

5 x 75 @ 1:10- swim 50 back/25 breast (odd rounds) or 25 back/50 breast (even rounds), desc 1-5

1 x 125 swim free br3 @ 1:30- make interval

Check HR, then...

MYSTERY SET after each round: we went 100's modified IM

By round:

50 back/50 breast - Rd 1

25 fly/50 back/25 breast- Rd 2

50 back/25 breast/25 free- Rd 3

25 breast/75 free- Rd 4

1:00 rest after each Mystery Set, rotate 1 spot

DISTANCE- LONG SWIM

3 times through:

350 swim free- 200 cruise at stroke count/150 STRONG at stroke count

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

300 pull free with choice equip, get time & desc from round 1-3 (hand touch, okay)

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

6 x 25 @ :30- odds are 15/10, evens are 1/2 UDK 1/2 swim FAST

After #6, extra :30 rest, then...

1 x 50 swim all out FAST for time @ 1:00

Change strokes from round to round

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check your email (and/or the club website!) for the schedule changes this weekend. Get excited to race this weekend & have a great day!

Tuesday Morning, March 9, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 100 in sets of 3's:

1&2- drill/kick on back by 50's @ 1:45- focus on UDK

#3- swim/kick @ 1:30

Change strokes from round to round if you'd like

9 x 50 in sets of 3's also:
1-2, swim/kick by 25's @ :50

#3- swim free @ :35, FAST TURN/BO

Check HR & rotate 1 spot

JrG- LONG SWIM

4 times through:

150 swim/kick by 25's (desc 50's 1-3)- this is IM order by round

100 swim free (or back) with FAST TURNS/BO

50 kick FAST- can be with boards

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

Until 8a, finish up with 50's freestyle distance pace as follows:

4 @ :55/100 drill @ 2:00/4 @ :10 rest

Check HR & rotate 1 spot after 4 @ :10 rest

SENIOR's-

9 rounds of:

1 x 150 swim free (or back) @ 1:50- smooth & steady, make interval

2 x 100 as follows @ 2:15-

25 swim at 200 setup

:10 rest

50 swim FAST- get time

25 drill

After 2nd 100, check HR & do 100 drill

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

Rotate 1 spot after even rounds

DISTANCE- go 6 rounds of the above "Seniors" set, then finish up with...

3* rounds of:

3 x 100 choice (3rd 25 NO FREE) @ 1:30

1 x 125 swim free @ 1:30- smooth & strong

*go 2 x 125 in 2nd round (desc) and 3 x 125 in 3rd round, desc to giddyup!

Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS! Get excited to race this weekend & check your email (and the club website) for schedule updates for the rest of the week. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

Happy International Women's Day!

Show your respect & appreciation for the women in your life today!

3 sets of:

2 x 50 drill @ 1:00- same drill for both, different by round

2 x out & backs w/boards- FAST, @ :35

2 x 75 @ 1:20- 25 swim build to FAST TURN/BO, 50 kick on back focus on 4 UDK's off each wall

No rest between rounds, change strokes from round to round

After 3rd round, check HR & rotate 1 spot

6 x 75 kick-

odds are FAST for time @ 1:20

evens are 50 drill, 25 kick build to FAST finish @ 1:40

4 x 75 @ 1:10- swim IM desc to what you can, except #3 is swim free br3 @ :55

:30 extra rest, check HR & rotate 1 spot; then...

6 x 75 kick as above- change up the kick, or kick on your back (or, use boards- whatever you didn't do in 1st set of 75's)

Check HR, go a 150 easy choice drill/skulling by 25's

1:00 rest

12 x 100 as follows:

odds- kick FAST for time @ 1:35*

evens- swim backstroke, except 3rd 25 is kick on back, focus on UDK to 10y @ 1:45

After every 4th 100, go 1 x 200 swim IM- last 50 kick free on back, then 1:00 rest (rotate)

*Interval on the odd 100's gets :05 faster for every 4 x 100 (last 4, the odd 100's are @ 1:25!)

In honor of International Women's Day:

Until 8a, finish up with....

Two options:

A) "The Usual," except: 1) NO FINS; 2) ALL KICK (even rounds of 4 are UDK!)

Or...

B) 50's @ 1:00 as follows:

1 kick FAST for time/1 swim choice- swim is long & smooth, but FAST TURN/BO; then...

2 kick FAST/1 swim; then...

3/1- as above; then...

4/1 as above; then back down to 3/1, 2/1 and 1/1

Wear your mask all the way to the car, do an excellent job with school today- and with DRYLANDS! Check your email and/or the club website (www.snowswimming.org) for schedule changes this weekend. Get excited to RACE this weekend & have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

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

2 x 50 @ 1:00-

#1 is kick FAST, focus on UDK's past the flags

#2 is 25m UDK, then 25m swim FAST (same stroke as the 150 drill)

No rest between rounds, check HR after 3rd round, then go back to starting end- choice drill

1:00 rest

3 sets of:

1 x 100 drill/kick by 50's @ 1:45

3 x 50 @ :50- swim/kick/swim by 50's

1 x 100 swim free br3 @ 1:15 or 1:20

3 x 50 swim @ 1:00- same stroke as 150 drill & 50's @ :50

#1- swim at 200 setup

#2- swim at 200 GP

#3- swim FASTER than GP

Check HR, then 1:00 rest before next round

DISTANCE-

3 times through...

1 x 150 swim/drill/swim by 50's @ 2:45

3 x 100 swim at Goal Pace @ 1:45

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

3 x 50 swim at Goal Pace @ :10 rest

1 x 150 swim FASTER than Goal Pace

Check HR, then 50 easy choice to starting end

After 3rd round, put fins on...

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

3 x 100 @ 2:00- swim choice, desc 1-3

3 x 50 swim primary stroke @ 1:10- desc 1-3 to JUICY!

If there is time...

35m sprints from a dive until 1p

Wear your mask all the way to the car, do an excellent job with your HW today... and, your DRYLANDS! Check the club website for schedule changes later this week & get excited to race! Have a great day!

Sunday Morning, March 7, 2021- written for SCY (modified DISTANCE for AC)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

5 x 25 @ :40 drill (same drill for all), except #2&4 are FAST UDK @ :20

1 x 75 @ 1:20- 25 swim build (same stroke as 25's drill above), 25 FAST UDK, 25 choice drill

No rest between rounds, check HR after 75.

Go one round free, 1 round fly, 1 round choice

Take fins off & rotate 1 spot after 3rd round & get right into...

1 x 300 as follows:

50 fist free drill br3

25 choice drill in primary stroke, NO FREE

1:00 rest

DISTANCE- 

3 times through:

6 x 100 @ 1:50-

odds are swim/kick NO FREE desc 1-3

evens are 75 swim IM/50 kick make the interval (same interval, 1:40)

1 x 400 swim free @ 5:15*

1 x 425 swim free @ 5:15*

:30 rest between sets is okay, but not more than that

*400/425 gets :10 faster by round, so last round @ 4:55- giddyup!

One round of the 400/425 can be pull with choice equipment

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 this weekend, but there will likely be some changes next week for the meet; be sure to check the website and your email for those changes. Get excited to race this month & have a great day!

Saturday Morning, March 6, 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 rounds:

5 x 25 @ :40 drill (same drill for all), except #2&4 are FAST UDK @ :20

1 x 75 @ 1:20- 25 swim build (same stroke as 25's drill above), 25 FAST UDK, 25 choice drill

No rest between rounds, check HR after 75.

Go one round free, 1 round fly, 1 round choice

Take fins off & rotate 1 spot after 3rd round & get right into...

1 x 300 as follows:

50 fist free drill br3

25 choice drill in primary stroke, NO FREE

1:00 rest

9 rounds of:

1 x 75 drill/swim @ 200 setup/drill by 25's @ 1:20

2 x 75 swim @ 1:10- 50 free br3, 25 primary NO FREE (same stroke as 1st 75)

2 x 50 swim at 200 Goal Pace @ 1:00 (even rounds are @ :10 rest

1 x 25 kick FAST on back or stomach, but NO BOARD (focus on UDK's)

Check HR, then 1:00 rest between rounds

Goa three rounds free, three rounds primary stroke (NO FREE) & three rounds choice

Rotate 1 spot after even rounds

If there is time, finish up with...

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

DISTANCE- 

3 times through:

6 x 100 @ 1:40-

odds are swim/kick NO FREE desc 1-3

evens are 75 swim IM/50 kick make the interval (same interval, 1:40)

1 x 400 swim free @ 4:40*

1 x 425 swim free @ 4:40*

:30 rest between sets is okay, but not more than that

*400/425 gets :10 faster by round, so last round @ 4:20/4:20- giddyup!

One round of the 400/425 can be pull with choice equipment

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 this weekend (tomorrow is LCM at the JIMBO), but there will likely be some changes next week for the meet; be sure to check the website and your email for those changes. Get excited to race this month & have a great day!

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

Meet Warmup, then...

RACE DAY!!

Today we went the following:

3 rounds of:

2 x 100 RACE from a dive @ 6:00- get times, add together

1 x BROKEN 200  (75/50/75*, all @ :15 rest)- goal is to be faster than your 2 x 100's added together

*in 2nd round, the BROKEN 200 is 4 x 50 @ :10 rest

*in 3rd round, the BROKEN 200 is instead a straight 175 RACE from a dive

If there is time...

4 x 50 RACE from a dive @ 2:00- your choice of stroke, can be IM

DISTANCE-

3 rounds of:

2 x 150 RACE from a dive @ 6:00- add up times

3 x 100* RACE @ :20 rest- goal is to be faster than your 2 x 150's

In 2nd round, the 2 x 150 are 1 x 300 straight RACE from a dive

In 3rd round, it's your choice (3 x 100 or 1 x 300)

CoGr (NO RACE DAY SET today)-

After warmup (can be Meet Warmup if you'd like):

25 x 100 in sets of 5 as follows-

1-3, choice @ 1:20- swim/kick, swim free/NO FREE, maybe IM??? Your choice...

#4- swim free strong & smooth @ 1:10

#5- kick FAST for time, keep it @ 1:30

Check HR after #25

Until 8:30a...

150's odds/evens as follows:

odds- free/NO FREE/free by 50's @ 2:10

evens- pull free br3 @ 1:50

Check HR after every 6 x 150, then intervals get :05 faster

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

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

1 x 600- 300/200-100

1:00 rest

4 times through:

2 x 50 drill @ 1:00 (same stroke for both, can change from round to round)

2 x out & backs @ :40* all kick, FAST w/boards (even rounds are UDK, FAST

No rest between rounds, check HR after 4th round then rotate 1 spot

*interval gets :05 faster in each round

With fins, 3 rounds of:

2 x 75 @ 1:20- breast pull w/dolphin kick & flip turns

1 x 100 @ 1:20- first 75 is breast pull w/dolph kick & flip turns, last 25 is kick free on back w/arms pointed towards the ceiling

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

6 rounds of:

4 x 150 @ 2:10- swim IM (25/50ba/50br/25 free)- desc to something JUICY, except...

#3 is swim free br3 @ 1:50

After even rounds, check HR & get up for...

BROKEN 175 IM swim (after round 4- BROKEN 200 IM; after round 6, straight 175 IM swim)

DISTANCE- IM set, but intervals are :05 faster by round

Until 8a, finish up with...

3 x 50 choice @ 1:00

1 x 75 swim free or back @ 1:00

Interval gets :05 faster by round (down to :45)

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 month- not everybody is racing this Spring. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

3 x 300 @ :20 rest- by 300's: drill/kick by 50's, swim/kick by 50's, then all swim on #3, desc 100's

Check HR, then everybody together...

6 x 50 kick with boards @ 1:00, desc 1-3/4-6 to FAST- get times on 3&6, figure avg time

1:00 rest, check HR & rotate 1 spot

One time through...

2 x 75 @ 1:20- drill/kick/drill by 25's

3 x 50 kick @ 1:00- hold avg time from 50's kick above

3 x 100 @ 1;30- swim choice, but 3rd 25 is primary stroke NO FREE

3 x 50 kick @ :55- hold avg time from 50's above

2 x 75 swim IM @ 1:10 (NO FREE)

3 x 50 kick @ :10 rest- hold avg time from 50's above

1:00 rest, check HR & rotate 1 spot

JrG- LONG SWIM

4 times through:

200 free by 50's- drill/swim at 200 setup/kick FAST/swim FAST turn

100 swim, desc 1-4 (swim "IM style")

100 swim/kick by 50's in primary stroke NO FREE, desc 1-4

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

Until 7a, finish up with...

5 x 50 swim free at distance GP @ :55

100 easy drill (last 25 skulling) @ 2:00

5 x 50 swim in primary stroke at 200 GP @ :55

100 easy drill

1:00 rest between sets; last round the 50's GP @ :50

SENIOR's/DISTANCE- LONG SWIM

3 times through:

150 pull free (choice equip)- desc 50's 1-3, get time

100 IM swim (25 fly, 25 back, 50 breast)

150 pull as above, faster than 1st 150

100 IM swim (25 fly, 50 back, 25 breast)

150 pull as above, fastest of the 3

100 swim IM (50 fly, 25 back, 25 breast)

Please Note: IM's are all "IM style," and 150's desc in each round 1-3 (NOT total 1-9)

DISTANCE- 150's pull are 250's desc in 2nd round and 350's pull in 3rd round (desc in each round)

Check HR after 3rd time through, then rotate 1 spot

With fins, finish up with...

4 x 25 drill @ :40

1 x 50 swim FAST @ :50

6 x 25 @ :30- odds drill, evens swim FAST (#$ is UDK!)

2 x 50 swim FAST @ 1:00

8 x 25 odds drill @ :35, evens FAST @ :25 (#2&4 are UDK!)

3 x 50 swim FAST @ 1:10

Check HR

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

Tuesday Morning, March 2, 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:

3 x 100 @ 1:40- drill/kick on back by 50's in 1st round; swim/kick in 2nd round FAST UDK's!

8 x 25- 1/2 swim FAST 1/2 drill, except #'s 3/6 are all FAST UDK! @ :20

Check HR after each round, rotate 1 spot

JrG- LONG SWIM

4x through:

200 free- by 50's, go drill/swim @ 200 setup/kick FAST/swim FAST

100 swim IM ("IM style")

100 swim/kick by 50's in primary stroke, desc 1-4 to something juicy!

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

Until 7a, finish up with...

5 x 50 swim at distance free GP @ :55

1 x 150 drill/choice by 25's @ :30 rest

5 x 50 swim primary stroke NO FREE @ 200 GP @ :55

Check HR and rotate 1 spot after each round, then 100 drill prep for next round

DISTANCE-

3 times through:

6 x 100 @ 1:30 (@ 1:40- okay)- 75 swim at GP/25 drill

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

6 x 100 @ 1:30 (@ 1:40- okay) swim (straight) at GP

250 drill (odd 50's)/kick (even 50's)

Check HR after each round of GP; then, until 8a, finish up with...

With fins, 25's @ :40- "the usual"

SENIOR's- 2 options:

A) 

3 times through-

6 x 100 @ 2:00, 75 swim FAST/25 drill

1 x 250 drill (odd 50's)/kick (even 50's)

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

B)

12 rounds of-

1 x 75 swim FAST for time @ 1:00

2 x 50 swim choice @ :50- make interval

3 x 25 swim FAST @ :10 rest, same stroke as 75 (should be FASTER than straight 75)

100 drill/choice by 50's after each round

Go a 250 drill/kick by 50's after every 4th round (change strokes)

Wear your masks all the way to the car, do an excellent job in school today & get excited to RACE this month. Be sure you're keeping up with your DRYLANDS! Regular schedule this week, and regular LCM at the JIMBO on Sunday (for all invited). Have a great day!

Monday Morning, March 1, 2021- written for SCY at the D (SrG, AM JrG, AM SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of (last 2 rounds WITHOUT fins):

3 x 25 drill @ :40

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

1 x 25 swim FAST @ :20

Check HR & rotate 1 spot after even rounds

2 rounds free, 2 rounds NO FREE, last 2 rounds choice (NO FINS)

3 x 175 as follows:

100 @ 1:45- 25 drill/50 kick on back w/FAST BACKSTROKE TURN/25 drill

75  @ 1:15- 50 swim with FAST TURN, last 25 kick free head out

Check HR after 3rd round, rotate 1 spot

3 times through...

5 x 50 kick @ :50- 2nd 25 is always FAST (#3 is ALL FAST)

1 x 150 swim free/back or IM- BIG negative split, @ 2:40

5 x 50 @ :50- swim w/FAST TURNS, except #3 is all KICK

1 x 150 kick FAST-

1st round, go free/NO FREE/free by 50's, all FAST

2nd round is BROKEN (3 x 50 kick @ :10 rest)

3rd round is straight FAST for time, pick one kick

Check HR after each round & rotate 1 spot

Until 8a, finish up with...

With fins:

3 x 150 swim desc 1-3 (free or back), #3 is all out FAST

3 x 100 swim IM (dolph kick/breast) @ 1:40 desc 1-3

3 x 50 @ 1:10- dolphin kick LUNGBUSTER/swim by 25's- desc 1-3

Check HR after each round

DISTANCE- 

As many rounds as possible...

3 x 125 swim free br3 @ 1:40/1:30/1:20 (can go 1st round @ 1:25)- by 125

1 x 400 pull free w/choice equip- get time & HR, desc 1-3's to what you can

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, get excited to race this month. Have a great day!