Friday Afternoon, April 30, 2021- written for SCY (SrS PM, JrG PM)

Meet Warmup, then...

RACE DAY!!

Today we're going 3 rounds of the following:

100 RACE (swim) from a dive @ 2:00- get time

75 RACE (kick w/boards)- same stroke as 100 swim, get time & add to 100 time

After everybody has gone through the 100/75...

1 x BROKEN 200 RACE (swim) as follows:

After 1st round, 75/50/75, all @ :15 rest (1st round, both the 100/75 and Broken 200, go free)

After 2nd round, 4 x 50 all @ :10 rest (2nd round is all in primary stroke NO FREE)

After 3rd round, which is IM, instead of a Broken swim, go a 1 x 175 straight swim IM (skip last 25 free)

Warmdown a bit before you get out. If there is enough time, go 9 x 75 @ :10 rest as follows:

1-2, 50 swim back, 25 swim breaststroke desc 1-2

#3- all swim free br 3/7/3 by 25's

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Be sure to check the club website for the weekend workout schedule, there are some changes. Have a great day! 

Friday Morning, April 30, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went 3 rounds of the following Distance Set is at the bottom):

100 RACE (swim) from a dive @ 2:00- get time

75 RACE (kick w/boards)- get time & add to your 100 time

After everybody has gone, same groups get up for...

1 x BROKEN 200 SWIM as follows:

After the 1st round of 100/75...

BROKEN 200 swim (75/50/75 all @ :15 rest)- all freestyle (whole first round is free)

After the 2nd round of 100/75...

BROKEN 200 swim (4 x 50 all @ :10 rest)- all in primary stroke NO FREE (whole 2nd round is primary)

After 3rd round of 100/75...

1 x 175 straight swim IM (skip last 25 swim free; entire 3rd round should be IM)

The goal of each round is to RACE the 100 and 75 kick, which should be comparable to your 200 time; then, to be FASTER than that time on the Broken 200 (or the straight 175 swim IM in the 3rd round).

DISTANCE SET:

3 rounds of-

3 x 300 swim desc 1-3 to FAST @ 4:00

3 x 100 swim all out FAST @ :20 rest- add up time to FASTER than 3rd 300 above

Check HR & 1:00 rest between rounds.

Warmdown a bit before you get out. Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Be sure to check the club website for the weekend workout schedule, there are some changes. Have a great day!

Thursday Afternoon, April 29, 2021- written for SCY (SrS PM, JrG PM)

1 x 600- 300/200/100

1:00 rest

12 x 50 @ 1:00- 25 kick on back (4 FAST UDK's to the breakout) build, 25 drill primary stroke-except #3, 6, 8 & 11 are a single 25 FAST UDK @ :30

Check HR & rotate 1 spot, then...

6 x 125 as follows:

1-4, 25 drill/50 swim FAST TURN/25 drill (all same stroke), then last 25 is skulling- all @ 2:15

5&6, swim (odd 25's) build to FAST/kick on back (even 25's) choice stroke (different strokes for #5 and #6, all @ 2:00

1:00 rest, check HR & rotate 1 spot

DISTANCE- 4 rounds of (will probably only get 3, but try for 4):

400/350/400- swim the 400's desc 1-2; 350 is swim/kick on back by 50's- NO FREE, desc 50's swim, all @ 5:20

4 x 75 swim at distance free Goal Pace @ 1:20

1 x 300 pull desc 1-4 to FAST (choice equip, can change from round to round)

Check HR after each 300, then 1:00 rest (rotate 1 spot)

Sr's/JrG/CoGr-

3 rounds of:

50's @ 1:00 as follows:

1 FAST/1 easy, then 2/1, then 3/1, then 2/1, then 1/1

200 50 drill/25 kick/50 drill/25 kick/50 choice

1:00 rest, rotate 1 spot

3rd round is @ :50

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

If there is time, until you have to get out, finish up with...

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

1 x 100 swim choice @ 1:05- hustle to make the interval! Who's going to go IM???

Check HR & rotate after every 2 rounds

3rd & 6th rounds, the kick is on your back

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Be sure to check the workout schedule for this weekend, there are some changes. Have a great day!

Thursday Morning, April 29, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

12 x 50 @ 1:00- 25 kick on back (4 FAST UDK's to the breakout) build, 25 drill primary stroke-except #3, 6, 8 & 11 are a single 25 FAST UDK @ :30

Check HR & rotate 1 spot, then...

6 x 125 as follows:

1-4, 25 drill/50 swim FAST TURN/25 drill (all same stroke), then last 25 is skulling- all @ 2:15

5&6, swim (odd 25's) build to FAST/kick on back (even 25's) choice stroke (different strokes for #5 and #6, all @ 2:00

1:00 rest, check HR & rotate 1 spot

DISTANCE- 4 rounds of:

400/350/400- swim the 400's desc 1-2; 350 is swim/kick on back by 50's- NO FREE, desc 50's swim, all @ 5:20

4 x 75 swim at Goal Pace @ 1:20

1 x 300 pull desc 1-4 to FAST (choice equip, can change from round to round)

Check HR after each 300, then 1:00 rest (rotate 1 spot)

Sr's/JrG/CoGr-

3 rounds of:

50's @ 1:00 as follows:

1 FAST/1 easy, then 2/1, then 3/1, then 2/1, then 1/1

200 50 drill/25 kick/50 drill/25 kick/50 choice

1:00 rest, rotate 1 spot

3rd round is @ :50

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

Finish up with...

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

1 x 100 swim choice @ 1:05- hustle to make the interval! Who's going to go IM???

Check HR & rotate after every 2 rounds

3rd & 6th rounds, the kick is on your back

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Be sure to check the workout schedule for this weekend, there are some changes. Have a great day!

Wednesday Morning, April 28, 2021- written for SCY (SrG, AM SrS, JrG PM & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

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

6 x 25 fly pull free kick @ :35- 4 UDK, then break out FAST & get into the drill, except #4 is UDK

3 x 100 @ 2:00- 25 swim fly build to FAST, 25 choice fly drill, 25 swim fly FAST, 25 UDK FAST

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

9 x 75 @ 1:10- 25 swim fly/50 swim back (1-3); 25 swim fly/50 swim back (4-6), 25 swim fly/50 swim breast (7-9)

Check HR again & rotate 1 spot

JrG- LONG SWIM

4 times through:

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

100 swim IM- always FAST

Check HR after 4th round, then rotate for...

Until you have to get out:

50's freestyle GP - go 4 @ :55, 4 @ :50, 4 @ :45, with a 100 drill after each (100 drill @ 1:45)

Rotate 1 spot after 50's @ :45

DISTANCE- 4 rounds of:

3 x 100* pull @ 1:35 desc 1-3, except #2 @ 1:20

1 x 450* swim get time & desc 1-2's

*in even rounds, swim the 100's and pull the 450

Everybody else

3 rounds of:

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

1 x 150 swim STRONG neg split free br3 @ 2:00

1 x 600 pull choice equip, desc 200's 1-3 in each round (can change equip from round to round

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

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check the schedule for this weekend's workout & have a great day!

Tuesday Morning, April 27, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 150 as follows:

1- 100 drill/50 kick on back @ 2:30

2- 50 drill/100 kick- 50 on back, 50 with boards @ 2:40

3- swim/kick on back by 25's, desc 3 x 50's to what you can, @ 2:40

1-3 are free, 4-6 primary NO FREE

Check HR & rotate 1 spot

12 x 50 in sets of 4:

1-2 swim desc 1-2 @ :50, #2 should be close to 200 Goal Pace

3-4, all kick @ :50 desc 1-2, one round is one back, one with boards, one choice

Check HR & rotate 1 spot

JrG- LONG SWIM

4 rounds:

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

100 swim IM- FAST

Check HR after 4th round, then rotate 1 spot

Finish up with...

50's distance free Goal Pace- 4 @ :55 (100 drill)/4 @ :50 (100 drill)/4 @ :45)

9 rounds of:

1 x 125 @ 2:00 as follows:

75 swim FAST for time- get time (double it for 150 total), then immediately get into...

50 drill; then...

3 x 50 swim @ :10, all FAST- goal is to be FASTER than your 75 time (times 2)

Check HR, then 100 easy drill/choice by 25's

After every 3rd round...

200 easy choice/drill by 50's

1:00 rest, rotate 1 spot after each round

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

DISTANCE-

4 rounds of:

4 x 100 @ 1:30 (or 1:40)- 75 swim at GP, 25 drill

3 x 250 pull desc 1-3 @ :20 rest, choice equip

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! 5 weeks until we swim outside, get excited. Have a great day!

Monday Afternoon, April 26, 2021- written for SCY (SrS & JrG)

1 x 600- 300/200/100

1:00 rest

5 x 50 @ 1:00 choice drill, then... 

2 rounds of:

2 x 100 drill/kick by 25's, build kick to FAST @ 1:40

2 x 150 @ 2:40- kick/swim/kick by 50's, swim is with FAST TURN, 50's kick are desc by 150 (1st 50 is on back focus on UDK's, last 50 is with boards

No rest between sets; after 2nd set check HR & rotate 1 spot

6 x 125 as follows:

1st 25 is kick with boards, then swim last 100 choice (can be free, back or IM, but make interval)

2 @ 1:50, 2 @ 1:45, 2 @ 1:40

1:00 rest, check HR & rotate 1 spot

6 rounds of:

3 x 25 kick FAST with boards @ :40

1 x 50 kick FAST for time on back @ 1:30

5 x 25 kick FAST with boards @ :30

1 x 75 kick FAST for time on back @ 1:30

1 x 100 @ 1:05- 75 swim choice/25 kick FAST with boards

Check HR & take 1:00 rest between rounds; rotate 1 spot after even rounds

Until you have to get out, (with choice pulling equipment) finish up with...

3 x 100* pull @ 1:35 desc 1-3, except #2 @ 1:20

1 x 450* swim get time & desc 1-2's

*in even rounds, swim the 100's and pull the 450

:30 rest between rounds- check HR & rotate 1 spot after even rounds

Wear your mask all the way to the pool, do an excellent job with your HW tonight- and with your DRYLANDS! Get excited to swim outside in just FIVE WEEKS. Have a great day!

Monday Morning, April 26, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

5 x 50 @ 1:00 choice drill, then... 

2 rounds of:

2 x 100 drill/kick by 25's, build kick to FAST @ 1:40

2 x 150 @ 2:30- kick/swim/kick by 50's, swim is with FAST TURN, 50's kick are desc by 150 (1st 50 is on back focus on UDK's, last 50 is with boards

No rest between sets; after 2nd set check HR & rotate 1 spot

6 x 125 as follows:

1st 25 is kick with boards, then swim last 100 choice (can be free, back or IM, but make interval)

2 @ 1:40, 2 @ 1:35, 2 @ 1:30 (SrS can go @ 1:45/1:40 & 1:35)

1:00 rest, check HR & rotate 1 spot

6 rounds of:

3 x 25 kick FAST with boards @ :40

1 x 50 kick FAST for time on back @ 1:30

5 x 25 kick FAST with boards @ :30

1 x 75 kick FAST for time on back @ 1:30

1 x 100 @ 1:05- 75 swim choice/25 kick FAST with boards

Check HR & take 1:00 rest between rounds; rotate 1 spot after even rounds

Until you have to get out, (with choice pulling equipment) finish up with...

3 x 100* pull @ 1:35 desc 1-3, except #2 @ 1:20

1 x 450* swim get time & desc 1-2's

*in even rounds, swim the 100's and pull the 450

:30 rest between rounds- check HR & rotate 1 spot after even rounds

Wear your mask all the way to the pool, do an excellent job in school today- and with your DRYLANDS! Get excited to swim outside in just FIVE WEEKS. Have a great day!

Sunday Morning, April 25, 2021- written for SCY at DS

1 x 600- 300/200/100

1:00 rest

3 sets of:

4 x 75 @ 1:20- drill/kick/drill by 25's (free in 1st round, NO FREE in 2nd round; 3rd round is kick/drill/kick by 25's, focus on 4 FAST UDK's, drill is choice)

6 x 25 all kick FAST w/boards @ :35, except middle 2 x 25 are on back @ :25 (focus on 4 FAST UDK's)

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

2 x 300 swim/kick/swim by 100's, desc 50's 1-2 in each 100 (1st 300 primary stroke, 2nd 300 is choice)

1:00 rest, check HR & rotate 1 spot

6 rounds of:

3 x 100 various swim, swim/kick (by 50's) or swim IM (by round), desc 1-3 to something JUICY!

1st & 3rd round these are free @ 1:30; 2nd & 5th round these are primary stroke swim/kick by 50's @ 1:40; 3rd & 6th rounds these are swim IM (last 25 kick free on back) @ 1:40

1 x 100* swim free br3 @ 1:05- fast interval by design- hustle to make the interval (*go 150 free in 3rd & 6th rounds after the IM, @ 1:40)

Check HR & rotate 1 spot between rounds)

If there is time, work on 50's swim/kick by 25's in 4th best stroke NO FREE @ 1:00, desc 1-3's

Wear your mask all the way to the car, do an excellent job with your HW today- and with your DRYLANDS! Regular schedule next week at all sites. Have a great day!

Saturday Morning, April 24, 2021- written for SCY(SrG/SrS/JrG- not at meet)

1 x 600- 300/200/100

1:00 rest

3 x 100 @ 1:40- 25 kick on back build (4 FAST UDK's), then 75 drill/swim/drill free

4 x 75 @ 1:15- drill/kick/drill by 25's in primary stroke NO FREE, 4 FAST UDK's off each wall

15 x 50 in sets of 3 as follows:

1- swim free/primary (NO FREE) by 25's @ :50

2- swim as above, @ :40

3- swim/kick by 25's in primary stroke NO FREE @ :50

Check HR after #15 & rotate 1 spot

With boards where noted (anybody who is racing this weekend, do 1 round of the following)...

2 sets of:

9 x 200-

1-2, swim free br3 STRONG NEGATIVE SPLIT @ 2:35 (@ 2:50, okay), desc 1-2

#3- all kick (100 on back, 100 with boards- choice)- get time, @ 4:00

4-5, swim 100 free, 100 IM @ 2:45 (@ 3:00, okay), desc 1-2

#6- all kick again, but FASTER, @ 3:40

7-8, 100 swim/100 kick in primary stroke desc 1-2 @ 3:00 (@ 3:15, okay)

#9- BROKEN KICK FOR TIME: 75/50/75, all @ :15 rest (go 4 x 50 @ :10 rest in 2nd round), should be FASTEST of the day

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

Anybody racing tomorrow does one set of the 200's and then finishes up with 24 x 25 @ :40- "the usual" in sets of 4.

Everybody else, after the 2nd set, finish up with (until you have to get out)...

4 x 75- 2 pull choice equip @ 1:10*, 2 swim IM )NO FREE) also @ 1:10*

*Interval gets :05 faster after every 8 x 75

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Check the website for any schedule changes or updates this weekend. Have a great day!

Friday Morning, April 23, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

(Modified) RACE DAY!!

Today we'll go the "Sped Set," 16 x 50 @ 2:00 as follows:

1st 50- 20y swim FAST from a dive/30y drill

2nd 50- 30y swim FAST/20y drill

3rd 50- all swim FAST

4th 50- all drill

1st 3 x 50 are from a dive, 4th 50 is from a push

Odd rounds free, even rounds NO FREE

After 4th round, finish up with (until you have to get out):

3 x 75 swim or pull free (or swim back) @ 1:10- smooth & long stroke

2 x 50 drill/kick by 25's @ 1:00- sharp drilling, FAST UDK's to the breakout, then easy kick

Change strokes after even rounds

If you're NOT RACING this weekend, after the Speed Set, get into...

As many rounds as possible:

2 x 300 swim free desc 1-2 @ 4:30

2 x 200 kick desc 1-2 @ 3:30

2 x 100 swim IM desc 1-2 @ 2:00

No rest between rounds, check HR after last 100 IM

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 you check your email for schedule updates for workouts this weekend. Have a great day!

Thursday Afternoon, April 22, 2021- written for SCY (JrG PM & SrS PM)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:30-

odds- 50 ra2 la2 free drill, 50 kick on back (FAST TURN & 4 UDK's)

#2- 25 kick free on stomach build (UDK 1/2 way), 25 drill in primary stroke, 50 swim/drill in primary stroke FAST TURN; no free on primary stroke

Check HR & rotate 1 spot

2 rounds of:

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

1 x 100 drill/swim/drill/skulling by 25's @ 1:50

3 x 50 swim descend 1-3 (same stroke as previous 100) as follows:

1st round @ 1:00

2nd round @ :50

3rd round @ :10 rest

Change strokes if you'd like from round to round, but one round should be free &one round should be primary stroke NO FREE

Check HR & rotate 1 spot after each round

With fins, 3 sets of:

8 x 25 @ :40- "the usual" in sets of 4

:20 extra rest after #8, then...

1 x 75 swim FAST FOR TIME

Check HR after each 75 & rotate 1 spot

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

Take fins off after last 75, then 1:00 rest

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

5 x 50 pull free @ :50- odds br 3, evens br7

2 x 150 swim free or back with STRONG NEG SPLIT @ 2:10- focus on 4 FAST UDK's off each wall

1 x 400 pull free, descend from round to round, choice equip

1:00 rest between rounds, check HR

Wear your mask all the way to the car. Do an excellent job with your HW tonight- and with your DRYLANDS! Get excited to race this weekend and be sure to check the workout schedule for CM and DS. Have a great day!

Thursday Morning, April 22, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 200 @ 3:30-

odds- 50 ra2 la2 free drill, 50 kick on back (FAST TURN & 4 UDK's)

evens- 25 kick free on stomach build (UDK 1/2 way), 25 drill in primary stroke, 50 swim/drill in primary stroke FAST TURN; no free on primary stroke

Check HR & rotate 1 spot

3 rounds of:

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

1 x 100 drill/swim/drill/skulling by 25's @ 1:50

3 x 50 swim descend 1-3 (same stroke as previous 100) as follows:

1st round @ 1:00

2nd round @ :50

3rd round @ :10 rest

Change strokes if you'd like from round to round, but one round should be free &one round should be primary stroke NO FREE

Check HR & rotate 1 spot after each round

With fins...

24 x 25 @ :40- "the usual" in sets of 4, EXCEPT...

After every 8 x 25, go 1 x 75 swim FAST FOR TIME

Check HR after each 75 & rotate 1 spot

Take fins off after last 75, then 1:00 rest

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

5 x 50 pull free @ :50- odds br 3, evens br7

2 x 150 swim free or back with STRONG NEG SPLIT @ 1:50 (lanes 8-9-10 go @ 2:00)

1 x 400 pull free, descend from round to round, choice equip

1:00 rest between rounds, check HR

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 check the workout schedule for CM and DS. Have a great day!

Wednesday Morning, April 21, 2021- written for SCY (SrG, AM SrS, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:10- 50 fist free br3, 75 drill/kick/drill by 25's in primary stroke (NO FREE)

Check HR & rotate 1 spot...

2 sets of:

5 x 50-

odds, swim/kick by 25's @ :55 desc 1-3, evens swim free br3 @ :40 FAST TURN

1 x 150 kick FAST/easy by 25's, can be with boards @ 2:45 (@ 3:00 if needed)

5 x 50- as above, except odds @ :45, evens @ :35 (can go @ :50 & :40 if needed)

Check HR after each round, rotate 1 spot (1:00 rest)

After 2nd round, Jr. Gold gets into...

JrG- LONG SWIM

5 rounds of:

150 swim IM (25 fly, 50 back, 50 breast, 25 free kick on back FAST)

100 swim/kick on back by 50's in 4th best stroke (NO FREE)

50 kick free with boards FAST

Check HR after 5th time through & rotate 1 spot for pacework

Finish up with...

15 x 50 at freestyle Goal Pace (4 swim at pace, 1 drill- drill is always @ 1:00) 4 @ :55, 4 @ :50, 4 @ :45) 

If there is time...

1/2 pool sprints @ :30, 4 in primary stroke, 4 choice

SENIOR's-

2 choices-

DISTANCE

LONG SWIM-

4 times through:

300 swim or pull free (desc 100's)

150 swim IM- 50 of each, NO FREE (desc 1-4 to FAST)

Check HR after 4th time through; then,

Finish up with...

18 x 100 as follows (6 rounds of the following):

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

2 x 100 swim at Goal Pace @ 1:30 (@ 1:40 if needed)

OR...

2 sets of (1st round w/fins, 2nd round NO FINS):

12 x 25 @ :40- the usual

3 x 150 swim desc 1-3 to all out FAST @ 2:40

3 x 100 swim/kick desc 1-3 to all out FAST @ 1:45

6 x 50 LUNGBUSTER/swim by 25's @ 1:20, desc 1-3's to all out FAST

1:00 rest between rounds, rotate 1 spot

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, April 20, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50-

1-2, breast pull w/dolph kick & flip turns @ 1:00

#3- 25 FAST UDK, 25 breast pull free kick @ :50

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

8 x 75, odds & evens

Odds, 50 breast drill (2k1p), 25 catchup free drill w/OVERKICK @ 1:20

Evens- 50 swim breaststroke FAST TURN & BIG KICK on 2nd 25, last 25 kick free on back, @ 1:10

Check HR & rotate 1 spot

JrG- LONG SWIM

5 rounds of:

150 swim IM (25 fly, 50 back, 50 breast, 25 free kick on back FAST)

100 swim/kick on back by 50's in 4th best stroke (NO FREE)

50 kick free with boards FAST

Check HR after 5th time through & rotate 1 spot for pacework

Finish up with...

15 x 50 at freestyle Goal Pace (4 swim at pace, 1 drill- drill is always @ 1:00) 4 @ :55, 4 @ :50, 4 @ :45) 

If there is time...

1/2 pool sprints @ :30, 4 in primary stroke, 4 choice

Seniors-

2 rounds of 12 x 100

3 swim back/breast by 50's @ 1:30 desc 1-3

1- swim free br3, except 3rd 25 is swim breaststroke @ 1:20

After 12, go 150 easy drill/choice by 25's & rotate 1 spot; then, 2nd set of 12 is @ 1:25 & 1:15

After 2nd round of 12, go same 150 drill/choice by 25's, then...

Your choice:

8 x 25 (2 x 4 of the usual)/1 x 75 swim FAST for time

OR...

50's pace as above (4 pace/1 drill) @ :55/1:00, all the way down to :40/1:00 (50 drill always @ 1:00)

Pace 50's can be in primary stroke

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

Monday Afternoon, April 19, 2021- written for SCY (PM SrS, PM JrG)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

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

1 x 50 swim/kick by 25's @ 1:30- build swim to FAST TURN/UDK's

Get time & rotate 1 spot after each 50, but stay on interval

Change strokes by round if you'd like, but last round is fly

Take off fins after 3rd round & rotate 1 spot; then...

1 x 400- 25 drill, 50 swim FAST TURN/BO, last 25 is skulling- change strokes by 100 if you'd like (1st 100 is fly, others are your choice)

1:00 rest, check HR & rotate 1 spot

9 x 100 @ 1:25 (can be @ 1:35 if more appropriate)- go 25 swim fly, 75 swim free br 3/5/3 by 25's; except, every 3rd 100 is 25 swim fly and 75 kick @ 1:35 (or @ 1:45 if going others @ 1:35)

Check HR & rotate 1 spot, then continue right into...

3 rounds of (50's kick are with boards):

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

3 x 50 kick easy/FAST by 25's @ :55

2 x 75 kick on back @ 1:20, desc 1-2 & focus on 4 FAST UDK's

3 x 50 kick all FAST @ :50

1:00 rest, then...

1 x BROKEN 200 kick with boards, 75/50/75, all @ :15 rest

Finish up with...

3 x 450 desc 1-3 @ 6:00 (@ 6:20 if needed), pull free br 3/5/3 by 150's (or use shnorkel)

3 x 350 swim choice swim choice desc 1-3 @ 5:00 (@ 5:30 if needed)

Check HR before you get out

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

Monday Morning, April 19, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

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

1 x 50 swim/kick by 25's @ 1:30- build swim to FAST TURN/UDK's

Get time & rotate 1 spot after each 50, but stay on interval

Change strokes by round if you'd like, but last round is fly

Take off fins after 3rd round & rotate 1 spot; then...

1 x 400- 25 drill, 50 swim FAST TURN/BO, last 25 is skulling- change strokes by 100 if you'd like

1:00 rest, check HR & rotate 1 spot

12 x 150 @ 3:00 (evens can be @ 3:30 if needed) as follows (change strokes after every 4):

Odds- kick/drill/kick by 50's, kick is FAST, get times & add for 100 total (w/boards)

Evens- 25 swim/50 kick, :15 rest, then 50 kick/25 swim; swim is at 200 setup, kick is FAST (grab boards); kick is FAST (on back/wboards by 25's, then wboards/on back by 25's for 2nd 50)

The goal is to be FAST on the 50's kick, smoking fast!

Go 4 free, 4 primary, 4 choice (all one kick for last 4)

Check HR after each round of 4 & rotate 1 spot

After last 150 get into...

12 x 75 @ 1:10, 25 dolph kick w/boards, 50 swim backstroke- good tempo, FAST TURNS

Check HR & rotate 1 spot after #6

Finish up with...

6 x 450 desc 1-3's @ 6:00 (@ 6:20 if needed), 3 are pull free br 3/5/3 by 50's (or shnorkel); 3 swim choice

Check HR before you get out

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

Saturday Morning, April 17, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 50 in sets of 3:

1-2 drill @ 1:00- ra2 la2 free drill, 6ks backstroke drill (by 25's)- keep head still, roll hips evenly

#3- swim/kick by 25's build swim to FAST TURN @ :50

1:00 rest, check HR & rotate 1 spot 

8 x 75 (odds & evens) as follows:

odds- 25 UDK on stomach/50 choice drill in primary stroke @ 1:15

evens- swim/catchup free drill with OVERKICK/swim by 25's @ 1:05- the swim is primary stroke build to FAST TURN (or finish)- odd 25's should be same stroke as the 50 drill in the odd 75's

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

3 rounds of:

3 x 100-

odds- 25 fly pull free kick drill (head down before arms come around), 75 swim free br3 @ 1:30

#2- 25 swim fly build to FAST TURN, 75 kick on back @ 1:40- focus on 4 FAST UDK's off each wall

1 x 450 swim @ 6:00- 150 IM (50 of each, NO FREE), 150 free, 150 IM (same as 1st 150, but FASTER)

:30 rest, check HR then continue right into...

7 x 50 swim/kick by 25's IM order by 50's @ :50* (*3rd round @ :45), except #3/5/7 are all kick

1 x 450 swim free/IM/free by 150's (opposite of 1st 450), desc the 150's free to FAST (check clock at 300 so you get your time for the last 150 free)

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

If there is time, finish up with...

24 x 25 @ :40 in sets of 4- "the usual" except it's ALL KICK (odd rounds on back, even rounds with boards)

Wear your mask all the way to the car & do an excellent job with your HW this weekend- and with your DRYLANDS! Get excited to race next weekend & have a great day!

Friday Morning, April 16, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we'll go the following (one heat at a time):

100 IM swim- RACE somebody your speed!

8 minutes of warmdown

75 kick w/boards freestyle- goal should be your best 100 free SCY time

8 minutes of warmdown

50 swim in primary stroke- RACE somebody your speed!

8 minutes warmdown

Finish up with...

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

If there is time...

100 yard RACE from a dive, your choice of stroke

Wear your mask all the way to the car, do an excellent job with in school today- and with your DRYLANDS! Reminder, NO ST. JAMES this weekend, and return the survey (about next year) to Teresa. Have a great day!

Thursday Afternoon, April 15, 2021- written for SCY (JrG PM, SrS PM)

1 x 600- 300/200/100

1:00 rest

6 x 50 drill @ 1:00- odds are catchup free drill, evens are breaststroke (2k1p)

2 x 125 @ 2:10- 50 swim free br3, smooth & long (except FAST TURN/BO), then 75 drill/drill/kick (build kick to FAST) all breaststroke

Check HR & rotate 1 spot

2 rounds of (rotate 1 spot after each round):

3 x 50 swim free @ :50- odds are FAST turn & breakout; #2 is STRONG neg split

2 x 75 swim back/breast/free by 25's @ 1:10, focus on UDK's & desc 1-2

6 x 25 as follows:

1-2, swim breaststroke desc @ :35

3-4, all kick FAST w/boards @ :35

5, FAST UDK on stomach @ :20

6- swim FAST choice @ :30

1 x 150 swim free br3, big fat FILTHY negative split- really bring the legs into it on the 2nd 75!

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

With fins, 4 times through:

6 x 50 as follows:

1-3, swim desc 1-3 @ 1:00

4- just a single 25 FAST UDK @ :20 (not a full 50)

5- swim FAST FOR TIME @ 1:00

6- all drill @ 1:00, then...

1 x 100 swim FAST for time- same stroke as 50's above, target your SCY best 100 time

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

If there is time, finish up with...

75's pull free br 3/5/7 by 25's as follows (choice equip by rounds):

3 @ 1:10

2 @ 1:05

1 @ 1:00

1 @ 1:10

2 @ 1:05

3 @ 1:00

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

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Be sure to fill out the survey you got by email from Teresa, and check the website for weekend schedule changes. Have a great day!

Thursday Morning, April 15, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

8 x 50 drill @ 1:00- 2 are catchup free drill, 2 are breaststroke (2k1p)

4 x 125 @ 2:10- 50 swim free br3, smooth & long (except FAST TURN/BO), then 75 drill/drill/kick (build kick to FAST) all breaststroke

Check HR & rotate 1 spot

3 rounds of (rotate 1 spot after each round):

3 x 50 swim free @ :50- neg split the odds, #2 is FAST turn

2 x 75 swim back/breast/free by 25's @ 1:10, focus on UDK's & desc 1-2

6 x 25 as follows:

1-2, swim breaststroke desc @ :35

3-4, all kick FAST w/boards @ :35

5, FAST UDK on stomach @ :20

6- swim FAST choice

1 x 150 swim free br3, big fat FILTHY negative split- really bring the legs into it on the 2nd 75

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

With fins, 4 times through:

6 x 50 as follows:

1-3, swim desc 1-3 @ 1:00

4- just a single 25 FAST UDK @ :20

5- FAST FOR TIME, dolphin kick LB/swim by 25's, @ 1:00

6- all drill @ 1:00, then...

1 x 100 swim FAST for time- same stroke as 50's above, target your SCY best 100 time

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

If there is time, finish up with...

75's pull free br 3/5/7 by 25's as follows (choice equip by rounds):

3 @ 1:10

2 @ 1:05

1 @ 1:00

1 @ 1:10

2 @ 1:05

3 @ 1:00

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

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Be sure to fill out the survey you go by email for Teresa, and check the website for weekend schedule changes. Have a great day!

Wednesday Morning, April 14, 2021- written for SCY (SrG, JrG PM, SrS AM, CoGr)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 25 dolph kick on side, 50 choice drill- last 25 is NO FREE

16 x 25 in sets of 4:

1- choice drill in primary stroke @ :35

2-3, fly pull free kick drill @ :35- lift & drop head in one motion to breathe

#4- all FAST UDK @ :20

Check HR after #16, take off fins & rotate 1 spot

2 rounds of:

9 x 50 in sets of 3:

1-2, swim 25 fly (build), 25 back (tempo) @ :50

#3- all kick FAST w/boards @ :50

1 x 450 pull (choice equip), desc the 150's 1-3 to what you can, br 3/5/3 by 150's

Check HR, then everybody together...

2 x 200 kick- 100 on back/100 with boards (2nd 100 is dolphin kick/breast kick by 50's) @ 3:30, desc 1-2

Check HR & rotate 1 spot

6 rounds of:

4 x 25- always @ 3:00 (total)- 

odd rounds: swim FAST @ :40, except #3 is @ :20

even rounds- swim FAST, all @ :10 rest

6 x 50 pull free br3/5/7 by 50's @ :50*

*get :05 faster by round, down to :40, then repeat (50/45/40)

Check HR after each round & rotate 1 spot

With fins, until you have to get out, finish up with,,,

6 x 25 odds/evens-

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

evens- all swim FAST @ :20

:20 rest

1 x 75 swim FAST for time- same stroke as 25's

Go odd rounds free, even rounds NO FREE- every 3rd round can be kick if you'd like (75 kick on back)

Wear your mask all the way to the pool, do an excellent job with your schoolwork today- and with your DRYLANDS! Be sure to ready your email and check the website for schedule changes this weekend. Have a great day! 

Tuesday Afternoon, April 13, 2021- written for SCY (JrG PM, SrS PM)

1 x 600- 300/200/100

1:00 rest

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

2 x 125 @ 2:10- 50 fist free drill br3, 75 drill/kick/drill backstroke

3 x 100 @ 1:40- drill/swim/drill/kick by 25's (build swim to FAST turn, kick is FAST UDK), all backstroke, except #2 is choice

8 x 50 swim @ :50- odds are choice, evens are back/breast by 25's, all swim FAST TURNS

Check HR & rotate 1 spot

6 rounds of:

2 x 75 @ 1:20- drill/kick/drill by 25's, 25 kick is FAST UDK

6 x 25 (2 sets of 3), 4 UDK's throughout-

1- FAST UDK @ :40

2- swim build to FAST @ :30

3- all swim FAST @ :20

1 x 150 swim desc the 3 x 50 to FAST for time (hand touch at 100 to check clock)- same stroke as 25's

Check HR & rotate 1 spot

Go odd rounds free, even rounds NO FREE

Until it's time to get out, finish up with...

2 x 150 swim free or back desc 1-2 @ 2:10, get time for #2

3 x 50 swim @ :10 rest, hold avg time per 50 from 2nd 150 above

Check HR after 50's, 1:00 rest

After every 3rd round, go 1 x 450 pull desc 150's to what you can

Rotate after 450 pull

Wear your mask all the way to the car, do an excellent job with your HW tonight & get excited to race LCM this summer. Check the website for schedule changes this weekend. Have a great day!

Tuesday Morning, April 13, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

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

2 x 125 @ 2:10- 50 fist free drill br3, 75 drill/kick/drill backstroke

3 x 100 @ 1:40- drill/swim/drill/kick by 25's (build swim to FAST turn, kick is FAST UDK), all backstroke, except #2 is choice

8 x 50 swim @ :50- odds are choice, evens are back/breast by 25's, all swim FAST TURNS

Check HR & rotate 1 spot

6 rounds of:

2 x 75 @ 1:20- drill/kick/drill by 25's, 25 kick is FAST UDK

6 x 25 (2 sets of 3), 4 UDK's throughout-

1- FAST UDK @ :40

2- swim build to FAST @ :30

3- all swim FAST @ :20

1 x 150 swim desc the 3 x 50 to FAST for time (hand touch at 100 to check clock)- same stroke as 25's

Check HR & rotate 1 spot

Go odd rounds free, even rounds NO FREE

Until it's time to get out, finish up with...

2 x 150 swim free or back desc 1-2 @ 2:10, get time for #2

3 x 50 swim @ :10 rest, hold avg time per 50 from 2nd 150 above

Check HR after 50's, 1:00 rest

After every 3rd round, go 1 x 450 pull desc 150's to what you can

Rotate after 450 pull

Wear your mask all the way to the car, do an excellent job in school today & get excited to race LCM this summer. Check the website for schedule changes this weekend. Have a great day!

Monday, April 12, 2021- written for SCY (PM JrG, JrS & SrS PM)

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 100 @ 1:45- 25 dolph kick on side, 50 choice drill (NO FREE on #2/4), 25 kick free head out

8 x 50 @ 1:00- 25 choice drill in primary stroke, 25 1/2 UDK 1/2 swim FAST (3, 5 & 7 NO FREE)

Check HR, take off fins & rotate 1 spot

4 rounds of:

5 x 25 kick w/boards- 

  odds are 15y FAST, 10y easy @ :35 

  evens are all FAST @ :20

1 x 75 @ 1:40- 25 kick FAST w/boards, 50 kick FAST on back (4 UDK's)

5 x 50 kick as follows:

  1-3 kick w/boards desc @ :55 to something JUICY

  #4- swim free br3 @ :35

  #5- kick FAST on back @ 1:15

1 x 75 kick @ 2:00-

  25 FAST UDK on stomach

  25 FAST breast kick on back

  25 FAST free kick w/boards

1 x 75 kick all FAST for time with boards- go free/NO FREE/free by 25's

Get time & check HR; then...

After each round...

MYSTERY SET!!

After Rd 1, 1 x 100 IM kick FAST for time w/boards

After Rd 2, 1 x 300 swim free or back- desc 100's 1-3 to all out FAST (hand touch at 200, okay)

After Rd 3, 1 x 100 swim/kick by 50's (50k w/boards)- FAST, different stroke than your 300

After Rd 4, 1 x BROKEN 200 kick (75/50/75)- all @ :15 rest, all FAST, all with boards 

Rotate 1 spot after each round.

If there is time, finish up with...

2 x 75 pull free br 3/5/3 by 25's @ 1:10 (@ 1:15, okay)

2 x 75 swim IM desc 1-2 @ 1:20

2 x 75 kick on back desc 1-2 @ 1:30

Check HR after each round of 6 & rotate 1 spot

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with DRYLANDS! Be sure to check the schedule for any changes to workouts this weekend. Have a great day!

Monday Morning, April 12, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 100 @ 1:45- 25 dolph kick on side, 50 choice drill (NO FREE on #2/4), 25 kick free head out

8 x 50 @ 1:00- 25 choice drill in primary stroke, 25 1/2 UDK 1/2 swim FAST (3, 5 & 7 NO FREE)

Check HR, take off fins & rotate 1 spot

4 rounds of:

5 x 25 kick w/boards- odds are 15y FAST, 10y easy @ :35; evens are all FAST @ :20

1 x 75 @ 1:40- 25 kick FAST w/boards, 50 kick FAST on back (4 UDK's)

5 x 50 kick as follows:

1-3 kick wboards desc @ :55 to something JUICY

#4- swim free br3 @ :35

#5- kick FAST on back @ 1:15

1 x 75 kick @ 2:00-

25 FAST UDK on stomach

25 FAST breast kick on back

25 FAST free kick w/boards

1 x 75 kick all FAST for time with boards- go free/dolph or breast kick/free by 25's

Get time & check HR; then...

After each round...

MYSTERY SET!!

Rotate 1 spot after each round.

Finish up with...

75's in sets of 2 for 6 total in each round:

2- pull free br 3/5/3 by 25's @ 1:10

2- swim IM (NO FREE) desc 1-2 @ 1:10 (@ 1:15 if needed)

2- kick on back, focus on 4 FAST UDK's off each wall @ 1:20

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! Take good care of yourselves away from the pool & get excited to race LCM this summer. Have a great day!

Sunday, April 11, 2021- written for LCM at the St. James (invited only)

1 x 600- 300/200/100

1:00 rest

With fins, 9 x 100 in sets of 3:

1-2, all drill (free/NO FREE by 50's @ 1:50)

#3- all kick on back @ 1:40, desc 1-3 to something juicy!

Check HR after #9, then take off fins & get right into...

1 x 200- dr/k/dr/skulling by 50's

1:00 rest, check HR again

Everything @ :45, 6 rounds of:

1 x out&back to 18M (UDK on stomach/fwd ss/kick on back), all FAST kick

1 x "out" all drill to 20M

1 x 50 swim build to FAST TURN/BO & SPRINT back to midpool

1 x "back" kick FAST UDK back to the wall

No rest between rounds.

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

Until 1p, finish up with...

1 x 50 kick on back build to FAST @ :55

2 x 50 cruise free @ :50- smooth & long here

1 x 50 all drill @ 1:00

1 x 150 swim-

50 swim build to FAST (same stroke as 50 drill @ 1:00)/100 swim backstroke with FAST TURN

Check HR between rounds, check HR

Odd rounds- 50 drill & 1st 50 of 150 is choice

Evens rounds- 50 drill & 1st 50 of 150 is NO FREE

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. Regular schedule through Friday this week, check the website for weekend updates. Have a great day!

Saturday, April 10, 2021- written for LCM (SrG)

1 x 600- 300/200/100

1:00 rest

Kicking in warmup

     - kick/drill, w/fins???

Out&backs from mid-pool (over/unders for one group, kicking for the others???)

50's with fins descend

150's pull to warmdown

Saturday Morning, April 10, 2021- written for SCY at the D (JrG-AM from DS & JrG-PM from CM)

1 x 600- 300/200/100

1:00 rest

With fins-

2 x 150 drill/kick on back arms toward ceiling/drill- by 50's @ 2:40

9 x 50 @ 1:00- breast pull w/dolph kick & flip turns

18 x 25 in sets of 6:

1-6, all drill @ :35 breast pull w/free kick, except #3&5 are FAST UDK @ :20

Middle round of 6, the drill is choice (but all one same stroke), #3&5 are still FAST UDK @ :20

Check HR & take fins off, rotate 1 spot

3 rounds of:

4 x 25 swim build to FAST @ :35, except #3 is all drill (same stroke throughout)

1 x 100 swim free br3 @ 1:10 or 1:15

4 x 50 @ 1:10- 25 swim 200 setup/:10 rest/25 swim all FAST

1 x 100 swim IM for time, FAST

Check HR after each round, rotate 1 spot

After 3rd round...

3 x 300 swim free br3/5/3 by 100's @ 5:00 desc 1-3 to all out JUICY!

Until 10a, finish up with...

25's over/under @ :50 (change strokes every 6 x 25 & rotate 1 spot)

Wear you mask all the way to the car, do an excellent job with your HW this weekend, and with your DRYLANDS! Follow any schedule updates on the club website (www.snowswimming.org) and in your email. Have a great day!

Friday Morning, April 9, 2021- written for SCY at CM/DS groups @ CM (SrG, AM JrG, AM SrS, CoGr)

NO WORKOUT at the D today, all AM groups are @ CM (CM, 5-6:30a, then DS from 6:30-8a)

Meet Warmup, then...

(Modified) RACE DAY!!

Part I

6 x 15y sprints from a dive (drill to the end)- only focus is breaking out FAST & get to 15y, then drill

3 x 150 @ :10 rest (50 drill, 25 breast kick on back)

12 x 50 in sets of 3-

1- swim/drill @ :55

2- swim/kick NO FREE by 25's @ :45

3- all swim free br3 @ :35

Check HR after #12, then hop out for Part II

Part II

6 x 25 RACE from a dive (walk back)- make these count!

2 x 200 @ :15 rest- drill/swim/drill/skulling by 50's

1:00 rest- hop out & get ready for...

Part III

1 x 50 RACE from a dive- one shot deal, make it count

If there is time, finish up with...

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

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Be sure to check the club website (www.snowswimming.org) so you know the workout schedule for the weekend (it's different, due to meets at both pools). Have a great day!

Thursday Afternoon, April 8, 2021- written for SCY (Jr. Gold PM, SrS PM, JrS)

 1 x 600- 300/200/100

1:00 rest

Adjust intervals as needed for JrS (and any other group, as needed)

With boards where noted:

6 x 75 @ 1:20- 25 dolph kick w/boards build, 50 fist free drill br3

4 x 50 @ :55- kick on back build to FAST backstroke turn, then choice drill in primary stroke

3 x 100 @ 1:40- 25 swim free br3 at 200 setup, 75 drill/swim/drill by 25's primary stroke NO FREE

12 x 50 as follows:

odds- 25 breast kick with boards build, 25 breast pull free kick drill @ 1:00

evens- 25 swim breaststroke w/FAST kick, 25 kick FAST breaststroke w/boards @ :50

1:00 rest, check HR & rotate 1 spot

With fins, 2 rounds of:

2 x 125 @ 2:00- odd 25's FAST UDK (can be on back if you'd like), evens are drill

8 x 25 as follows:

odds- 15y swim FAST, 10y drill @ :35

evens- all swim FAST @ :15

2 x 125 @ 2:00- as above

3 x 100 swim @ 2:00- descend 1-3 to all out SMOKING FAST for time

Check HR & rotate 1 spot

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

12 x 50 in sets of 3-

1- swim free br3 w/FAST TURN @ :50

2- swim free/NO FREE by 25's @ :50

3- swim/kick by 25's- same stroke as 2nd 25 on 2nd 50, FAST TURN, also @ :50

Finish up with as many rounds as possible of...

1 x 75 pull free w/choice equip @ 1:10- head still, roll hips, long stroke

1 x 50 body position kick on stomach w/shnorkel if you have it, easy/FAST by 25's, also @ 1:10

*Every 3rd round is @ 1:00 (both 75 and 50)

Check HR then go 1 x 150 drill/skulling by 25's before you get out

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Make sure you check the club website for the workout schedule for the weekend, and get excited to race LCM this summer. Have a great day!

Thursday Morning, April 8, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With boards where noted:

6 x 75 @ 1:20- 25 dolph kick w/boards build, 50 fist free drill br3

4 x 50 @ :55- kick on back build to FAST backstroke turn, then choice drill in primary stroke

3 x 100 @ 1:40- 25 swim free br3 at 200 setup, 75 drill/swim/drill by 25's primary stroke NO FREE

12 x 50 as follows:

odds- 25 breast kick with boards build, 25 breast pull free kick drill @ 1:00

evens- 25 swim breaststroke w/FAST kick, 25 kick FAST breaststroke w/boards @ :50

1:00 rest, check HR & rotate 1 spot

JP- do at least one round of the fin set before you get out. You can skip to the pulling at the end if you'd like

With fins, 3 rounds of:

2 x 125 @ 2:00- odd 25's FAST UDK (can be on back if you'd like), evens are drill

8 x 25 as follows:

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

evens- all swim FAST @ :15

2 x 125 @ 2:00- as above

3 x 100 swim @ 2:00- descend 1-3 to all out SMOKING FAST for time

Check HR & rotate 1 spot

1st round is free, 2nd round is primary stroke NO FREE, 3rd round is choice- NO FINS!

Between 2nd & 3rd rounds, go the following:

12 x 50 in sets of 3-

1- swim free br3 w/FAST TURN @ :50

2- swim free/NO FREE by 25's @ :50

3- swim/kick by 25's- same stroke as 2nd 25 on 2nd 50, FAST TURN, also @ :50

:30 rest after 12 x 50 to rotate 1 spot before getting into 3rd round of "3 rounds of"

Finish up with 12* rounds of...

1 x 75 pull free w/choice equip @ 1:10- head still, roll hips, long stroke

1 x 50 kick on stomach w/shnorkel if you have it, easy/FAST by 25's, also @ 1:10

*Every 3rd round is @ 1:00

Check HR then go 1 x 150 drill/skulling by 25's after 12th round

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Make sure you check the club website for the workout schedule for the weekend, and get excited to race LCM this summer. Have a great day!