Saturday Morning, May 29, 2021- written for SCY (for anybody who wants to get a swim in over the holiday weekend)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 25 @ 1:15- 50 choice drill NO FREE, 25 kick free on back w/arms toward ceiling

12 x 25-

2 choice drill @ :35

1- FAST UDK on stomach @ :20

3 x 100 @ 1:40-50 breast pull w/dolphin kick, 50 choice drill

Check HR & take off fins

AMRAP (As many rounds as possible):

9 x 50- 

2 swim/kick (by 25's) primary stroke stroke NO FREE, desc 1-2 @ :50

1- swim breast/free (by 25's) @ :40

1 x 450 swim (or pull, choice equip- but with shnorkel) desc 150's 1-3 to something juicy

Check HR after each 450 & :30 rest

Warmdown a 150 drill/choice by 25's before you have to get out. Do an excellent job with your HW this weekend- and with your DRYLANDS! Wear your sunscreen & get excited for LCM training next week. Have a great day!

Friday Morning, May 28, 2021- written for SDCY (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

4 x 100 RACE from a dive @ 6:00, one of each stroke- 75 swim, 25 kick on back; add 4 times together

10 minutes warmdown; then...

1 x 400 IM RACE from a dive; goal is to be as close as possible (or faster) to your time from the 4 x 100 add-up

10 minutes warmdown

Finish up with...

6 x 50 RACE from a dive @ 3:00, change strokes after 3

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Enjoy the weekend off & be sure to learn the schedule for the next three weeks (all on the club website). Have a great day!

Thursday Afternoon, May 27, 2021- written for SCY (SrS PM & JrG PM)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- drill/kick/drill by 50's, kick is on back w/4 FAST UDK's & FAST TURN (#3 is breast drill)

With fins:

9 x 75 @ 1:15- drill/drill/kick by 25's as follows:
1-3, drill is choice in primary stroke, kick is on back with arms pointed towards ceiling

4-6, drill is breast pull with free kick, kick is FAST UDK on stomach

7-9, all breast pull with dolph kick & flip turns, desc 1-3 to something giddyup

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

2 rounds of:

2 x 75 swim 25 back/50 breast @ 1:15 (@ 1:20, okay), desc 1-2

1 x 50 swim free br3 @ :35 (@ :40, okay)

2 x 75 swim 50 back/25 breast @ 1:10 (@ 1:15, okay)

1 x 150 swim by 50's) back/breast/free FAST

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

Two options for today (choose ONE):

AMRAP:

3 x 125 swim free desc 1-3 @ 1:45/1:35/1:45 (by 125's)

8 x 25 swim FAST @ :45 (3&5 are FAST UDK @ :25)

1 x 125 drill/swim DPS by 25's @ 2:00

5 x 50 swim at 2nd 50 split @ 100 Goal Time @ 1:10 (interval gets :05 faster by round)

DISTANCE- LONG SWIM

300/300/200 (4x)

300 swim IM (100's, desc 1-3)

300 swim/kick by 50's choice, middle 100 NO FREE

200 swim or pull free (choice equip)- get time & desc 1-4 to something RESTAURANT QUALITY

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Start learning the schedule for the next three weeks & get excited to swim OUTSIDE. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- drill/kick/drill by 50's, kick is on back w/4 FAST UDK's & FAST TURN (#3 is breast drill)

With fins:

9 x 75 @ 1:15- drill/drill/kick by 25's as follows:
1-3, drill is choice in primary stroke, kick is on back with arms pointed towards ceiling

4-6, drill is breast pull with free kick, kick is FAST UDK on stomach

7-9, all breast pull with dolph kick & flip turns, desc 1-3 to something giddyup

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

4 rounds of:

2 x 75 swim 25 back/50 breast @ 1:10 (@ 1:15, okay), desc 1-2

1 x 50 swim free br3 @ :35 (@ :40, okay)

2 x 75 swim 25 back/50 breast @ 1:05 (@ 1:10, okay)

1 x 150 swim back/breast/free FAST

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

SENIOR's/JrG/CoGr-

AMRAP:

3 x 125 swim free desc 1-3 @ 1:40/1:30/1:40

8 x 25 swim FAST @ :35 (3&5 are FAST UDK @ :25)

1 x 125 drill/swim DPS by 25's @ 2:00

5 x 50 swim at 2nd 50 split @ 100 Goal Time @ 1:10 (interval gets :05 faster by round)

DISTANCE- LONG SWIM

300/300/200 (4x)

300 swim IM (100's, desc 1-3)

300 swim/kick by 50's choice, middle 100 NO FREE

200 swim or pull free (choice equip)- get time & desc 1-4 to something RESTAURANT QUALITY

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Start learning the schedule for the next three weeks & get excited to swim OUTSIDE. Have a great day!

Wednesday Morning, May 26, 2021- written for SCY (SrG, PM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 50 drill @ 1:00- odds free, evens NO FREE

4 x 200 @ 3:45 as follows:

1- 150 drill/swim by 25's, last 50 kick FAST on back (4 UDK's!)

2- 100 drill/swim by 25's different stroke, 50 kick FAST on back/50 kick FAST wboards

3- 50 choice, 150 kick FAST (wboards/on back/wboards- by 50's)

4- all kick FAST for time- 100 w/boards, 3rd 50 on back, last 50 with boards

1:00 rest, check HR

JrG- LONG SWIM

4 times through:

150 swim/kick by 25's in primary stroke (NO FREE)

50 choice drill NO FREE

150 swim IM (NO FREE)- each 50 is easy FAST by 25's

50 kick all out FAST w/boards

Check HR after 4th time through, then finish up with...

50 swim at distance freestyle GP as follows:

5 @ :55/75 drill-kick-drill by 25's @ 1:30

4 @ :50/75 d-k-d @ 1:30

3 @ :45/75 d-k-d @ 1:30

2 @ :10 rest/75 d-k-d

SENIORS-

12 x 75 asfollows:

odds drill by 25's @ 1:20

evens- swim desc 1-6 @ 1:10

1:00 rest, then...

LONG SWIM-

6 rounds of:

150 swim/drill/swim (faster) by 50's)

100 swim NO FREE, all smooth & strong, except 3rd 25 kick on back

50 kick choice FAST w/boards

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

4 x 125 swim free desc 1-3 @ 1:35, except #3 is @ 1:25

10 x 25 swim- odds @ :35 (15/10), evens @ :20

DISTANCE

15 x 75 as follows-

odds drill by 25's @ 1:20

evens swim desc 1-7 @ 1:10

Check HR, get water; then...

Alternating 600's:

Odds- swim by 200's, perfect/strong/FAST

Evens- swim 100's at Goal Pace, you pick the interval (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! Get excited to swim outside next week & have a great day!

Tuesday Morning, May 25, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 50 ra2 la2 free drill @ 1:00

4 x 75 @ 1:20- 25 dolph kick w/boards, 50 2 kicks 1 pull breast drill (wide pull, full kick)

24 x 25 in sets of 8 as follows:

1-4, breast pull with free kick @ :35, except #3 is FAST UDK @ :25

5-6, kick FAST with boards @ :25 (2nd 25 kick is breaststroke)

7-8,  swim breaststroke FAST @ :30

Check HR & rotate 1 spot after each round of 8

JrG- LONG SWIM

4 times through:

150 swim/kick by 25's in primary stroke (NO FREE)

50 choice drill NO FREE

150 swim IM (NO FREE)- each 50 is easy FAST by 25's

50 kick all out FAST w/boards

Check HR after 4th time through, then finish up with...

50 swim at distance freestyle GP as follows:

5 @ :55/75 drill-kick-drill by 25's @ 1:30

4 @ :50/75 d-k-d @ 1:30

3 @ :45/75 d-k-d @ 1:30

2 @ :10 rest/75 d-k-d

DISTANCE

2 sets of:

9 x 50 swim IM order by 25's (1-2), but every 3rd is swim/kick breast; go 3* @ :55, 3 @ :50, 3 @ :45

6 x 100 swim @ 1:20 (@ 1:25, okay)- odds are 25 fly/75 free; evens are free w/3rd 25 breaststroke

3 x 300* swim free desc 1-3 @ 3:40 or 3:50 (4:00 or 4:10, okay)

Check HR after each set & rotate 1 spot

*Mystery Set in 2nd round

After 2nd round, finish up with...

Alternating 600's:

Odds- swim by 200's, perfect/strong/FAST

Evens- swim 100's at Goal Pace, you pick the interval (can be different from round to round)

SENIOR's-

12 x BROKEN 200's, change strokes after each round of 3

100 swim free or back @ 1:10

2 x 50 swim at 200 GP @ :10 rest

50 drill (same stroke as 50's GP)

1:00 rest after 50 drill

Rotate 1 spot if needed after each round of 3

Finish up with a MYSTERY SET

Wear your mask all the way to the car, do an excellent job in school today (and with your DRYLANDS!) & get excited to train OUTSIDE next week. Be sure to check the schedule ahead of time so you know which pool to go to. Have a great day!

Monday Morning, May 24, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 50 @ 1:00, 6ks backstroke drill

3 x 125 @ 2:00- 25 ra backstroke, 25 la backstroke, 25 kick free head out, 50 choice drill NO BACKSTROKE

9 x 25 in 3's-

1&2 @ :40, sit & spin backstroke drill

#3- @ :25- FAST UDK to halfway, then smooth & strong backstroke swim

Check HR & rotate 1 spot

6 x 100 @ 1:40 odds & evens-

odds- 50 fist free drill br3, 25 swim free build to FAST TURN, 25 kick FAST UDK on back

evens- 50 choice backstroke drill, 50 swim backstroke- build to FAST turn, then hold that speed to the end

Check HR & rotate 1 spot

15 x 75 @ 1:30 kick as follows:

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

2- 50 kick FAST on back (FAST TURN), 25 breats kick with boards

3- all kick FAST WITH BOARDS

Check HR after #15 rotate 1 spot & get right into...

3 x 250 pull choice desc 1-3 @ 3:30

8 x 75 @ 2:00 choice kick as follows:
odds- 3 x 25 kick all FAST with boards @ :10 rest (get time)

evens- FAST for time (25 w/boards, 50 on back- try to be FASTER than time from odds)

Check HR & rotate 1 spot.

Finish up with (AMRAP)...

2x:

{2 x 125 swim choice @ 1:35 (@ 1:45, okay)- can be pull w/choice equip

{3 x 50 swim/kick (by 25's) IM order by 50's @ :55 (2nd time through, these 50's are :05 faster)

After even rounds, :30 rest to check HR & get pulling equip; then...

1 x 450 pull free with choice equip, desc the 3 x 150 to RESTAURANT QUALITY

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

Sunday Morning, May 23, 2021- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins:

2 x 100 @ 1:40- ra2 la2 free drill/kick on back (halfway UDK)

2 x 100 @ 1:40- as above, but NO FREE

12 x 50 as follows:

odds- 1/2 swim 1/2 UDK, all FAST @ 1:00

evens- 1/2 UDK, 1/2 swim- all FAST @ :40

Change strokes every 4 x 50

Check HR & take off fins

3 rounds of:

2 x 100 swim free br3 @ 1:20 desc 1-2 (@ 1:30, okay)

2 x 100 swim/kick NO FREE desc 1-2 @ 2:00

Check HR after each round

DISTANCE- 

4 rounds:

4 x 100 swim at pace @ 1:45 (even rounds @ 1:30)

1 x 400 swim free desc 1-4 to smoking FAST

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

STROKE-

AMRAP:

2 x 50 drill @ 1:10

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

1 x 50 swim free br3 @ :40

1 x 50 swim FASTER than GP @ 1:00

Check HR

After even rounds...

200 choice- drilling, kicking- mix it up, but be productive & keep it moving

At 12:50p...

1 x 400 pull w/choice equipment, desc the 4 x 100's to something JUICY!

Wear your mask all the way to the car, do an excellent job with your HW today- make sure you're ready for the week ahead at school. Last week for our regular schedule, get excited to swim OUTSIDE. Have a great day!

Sunday Morning, May 23, 2021- written for SCY

1 x 600- 300/200/100

1:00 rest

2 rounds of:

4 x 75 @ 1:20- 25 body position kick on stomach, 50 ra2 la2 free drill (head still/roll hips), go fly pull free kick in 2nd round

3 x 100 @ 1:45- 25 FAST UDK, 75 swim/drill/swim- build the swim to FAST FINISH (1st round free, 2nd round fly)

4 x 50 swim/kick by 25's desc 1-3 @ :55, except #3 is always swim free br3 @ :40 (1st round 50's swim/kick are free; 2nd round 50's swim/kick are fly

Check HR & rotate 1 spot after each round

5 rounds of:

3 x 75 @ 1:10 desc (@ 1:20, okay), swim IM- except the 1st 25 (fly) is always FAST

1 x 100 swim free br3 @ 1:15 or 1:20 make interval (go 2 x 50 swim FAST in primary stroke @ :10 rest in even rounds @ 2:00)

1 x 75 kick FAST for time (25 on back w/4 FAST UDK's, 50 kick choice/breast by 25's with boards)

Check HR & rotate 1 spot after even rounds, except...

After1st, 3rd & 5th rounds...

1 x 300 swim free br3 desc 1-3 to something JUICY!

Check HR & rotate 1 spot after each round

MYSTERY SET???

(if there is time)

Finish with AMRAP of:

2 x 25 @ :10 rest (odds are FAST UDK, evens are choice drill), all @ 1:10

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Last week of the Spring Session next week, get excited to swim OUTDOORS after Memorial Day. Have a great day!

Saturday Afternoon, May 22, 20211- written for SCY (CM SrG/SrS)

WELCOME KRISTIN! We're so excited to have you here to visit us!

1 x 600- 300/200/100

1:00 rest

1 time through...

4 x 75 @ 1:20- 25 body position kick on stomach, 50 ra2 la2 free drill (head still/roll hips)

3 x 100 @ 1:40- 25 FAST UDK, 75 swim/drill/swim- build the swim to FAST FINISH (odd 100's are fly, #2 is choice)

4 x 50 swim/kick by 25's desc 1-3 @ :55, except #3 is always swim free br3 @ :40, others are fly

Check HR & rotate 1 spot

5 rounds of:

3 x 75 @ 1:10 desc (@ 1:20, okay), swim IM- except 25 fly is always FAST

1 x 100 swim free br3 @ 1:10 (2 x 50 swim FAST in primary stroke @ :10 rest in even rounds @ 2:00)

1 x 75 kick FAST for time (25 on back w/4 FAST UDK's, 50 choice/breast with boards)

Check HR & rotate 1 spot after even rounds, except...

After1st, 3rd & 5th rounds...

1 x 300 swim free br3 desc 1-3, #3 should be JUICY!

MYSTERY SET???

(if there is time)

Finish with AMRAP of:

2 x 25 @ :10 rest (odds are FAST UDK, evens are choice drill), all @ 1:10

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Last week of the Spring Session next week, get excited to swim OUTDOORS after Memorial Day. Have a great day!

Saturday Morning, May 22, 2021- written for SCY (AM JrG, SrG)

1 x 600- 300/200/100

1:00 rest

2* rounds of:

4 x 75 @ 1:20- 25 body position kick on stomach, 50 ra2 la2 free drill (head still/roll hips)

3 x 100 @ 1:40- 25 FAST UDK, 75 swim/drill/swim- build the swim to FAST FINISH

4 x 50 swim/kick by 25's desc 1-3 @ :55, except #3 is always swim free br3 @ :40

Check HR & rotate 1 spot after each round

*1st round drill & swim is free; 2nd round drill & swim is FLY

5 rounds of:

3 x 75 @ 1:10 desc (@ 1:20, okay), swim IM- except 25 fly is always FAST

1 x 100 swim free br3 @ 1:10 (2 x 50 swim FAST in primary stroke @ :10 rest in even rounds @ 2:00)

1 x 75 kick FAST for time (25 on back w/4 FAST UDK's, 50 choice/breast with boards)

Check HR & rotate 1 spot after even rounds, except...

After1st, 3rd & 5th rounds...

1 x 300 pull free with shnorkel & choice equip: #3 should be JUICY!

MYSTERY SET???

With fins, finish up with...

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

3 x 100 swim IM desc 1-3 @ 1:40

9 x 50 @ 1:00 desc 1-3's in primary stroke, dolphin kick LUNGBUSTER/swim 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! Last week of the Spring Session next week, get excited to swim OUTDOORS after Memorial Day. Have a great day!

Friday Morning, May 21, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today wen went the following:

4 x 100 from a dive @ 6:00

*after #3, figure avg time and then go 1 x 75 kick for time; if 75 is faster than avg time, warmdown for 10:00 (you can go 3 x 100 in next round). If not...BROKEN 200 (same stroke as first 3 x 100)

4 x 100 from a dive @ 6:00 (different stroke); go 3 x 100 if your 75 kick was faster than avg time

*after #3, 75 kick again, same bargain is in play. BUT, if you make it in this round, you go 2 x 100 in next round. If you DON'T make it, BROKEN 200, this time kick

4 x 75 kick w/boards @ 4:00- all one kick

*after #3, figure avg, then get up for...

1 x 100 swim for time (same stroke as 75's kick). If you're faster than your avg time from 3 x 75's warmdown for10:00 & you're done for the day. If NOT...BROKEN 200 IM

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 updates for this weekend (CM); remember, next week is our last week of the Spring Session (after Memorial Day, the schedule changes for all year round groups when we move outside). Have a great day!

Thursday Afternoon, May 20, 2021- written for SCY (PM JrG, PM SrS)

1 x 600- 300/200/100

1:00 rest

With boards where noted:

4 x 50 ra2 la2 free drill @ 1:00

4 x 75 @ 1:20- 25 dolph kick w/boards, 50 2 kicks 1 pull breast drill (wide pull, full kick)

24 x 25 in sets of 8 as follows:

1-4, breast pull with free kick @ :35, except #3 is FAST UDK @ :25

5-6, kick FAST with boards @ :25 (2nd 25 kick is breaststroke)

7-8,  swim breaststroke FAST @ :30

Check HR & rotate 1 spot after each round of 8

9 x 50 swim IM order by 25's (1-2), but every 3rd is swim/kick breast; go 3* @ 1:00, 3 @ :55, 3 @ :50

6 x 100 swim @ 1:25 (@ 1:30, okay)- odds are 25 fly/75 free; evens are free w/3rd 25 breaststroke

3 x 300* swim free desc 1-3 @ 4:00 or 4:15

Check HR after each set & rotate 1 spot

*Mystery set in 2nd round

Finish up with 6 rounds of...

6 x 25 @ :35 drill in primary stroke, except #3&5 are FAST UDK @ :25

4 x 50 swim at 200 GP @ 1:00* (keep track of times)

Check HR after each round of 50's

*1st two rounds as written; next two rounds 50's GP @ :50; last two rounds @ :10 rest

After even rounds...

MYSTERY SET

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 website for any schedule changes this weekend (at CM). Have a great day!

Thursday Morning, May 20, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With boards where noted:

4 x 50 ra2 la2 free drill @ 1:00

4 x 75 @ 1:20- 25 dolph kick w/boards, 50 2 kicks 1 pull breast drill (wide pull, full kick)

24 x 25 in sets of 8 as follows:

1-4, breast pull with free kick @ :35, except #3 is FAST UDK @ :25

5-6, kick FAST with boards @ :25 (2nd 25 kick is breaststroke)

7-8,  swim breaststroke FAST @ :30

Check HR & rotate 1 spot after each round of 8

2 sets of:

9 x 50 swim IM order by 25's (1-2), but every 3rd is swim/kick breast; go 3* @ :55, 3 @ :50, 3 @ :45

6 x 100 swim @ 1:20 (@ 1:25, okay)- odds are 25 fly/75 free; evens are free w/3rd 25 breaststroke

3 x 300* swim free desc 1-3 @ 3:50 or 4:00

Check HR after each set & rotate 1 spot

*Mystery set in 2nd round

Finish up with 6 rounds of...

6 x 25 @ :35 drill in primary stroke, except #3&5 are FAST UDK @ :25

4 x 50 swim at 200 GP @ 1:00* (keep track of times)

Check HR after each round of 50's

*1st two rounds as written; next two rounds 50's GP @ :50; last two rounds @ :10 rest

After even rounds...

MYSTERY SET

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 website (and ready your emails) for any schedule adjustments this weekend. REMINDER: be sure to drink plenty of water each day & wear your sunscreen as it starts to get hot. Have a great day!

Wednesday Morning, May 19, 2021- written for SCY (SrG, PM JrG, AM SrS)

1 x 600- 300/200/100

1:00 rest

3 rounds of: 

3 x 50 choice drill @ 1:00 (ra2 la2 free in 1st round, primary in 2nd round, choice in 3rd)

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

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

1 x 75 swim/kick FAST for time (same stroke as 50's drill above)- 50 swim, 25 kick FAST w/boards

Check HR & rotate 1 spot after each round

SENIORS-

Two options today...

LONG SWIM

4 times through:

300 free (150 swim, desc 50's cruise/strong/FAST- get time, get equip; 150 pull FASTER)

100 swim IM, 100 choice kick (get time for 200, desc 1-4)

Check HR after 4th time through

Finish with AMRAP of:

2 x 125 choice pull or swim, desc @ 1:35

1 x 100 swim at Goal Pace @ 1:30

OR....

AMRAP of:

6 x 75 swim smooth & strong free @ 1:05, except 3&5 @ :50

4 x 25 swim (odds FAST @ :20, evens 15/10 @ :35)

4 x 50 swim at 200 Goal Pace @ 1:00* 

*gets :05 faster by round down to :45 (next round @ :10 rest, then back up by :05 per round)

JrG- LONG SWIM

6 times through:

150 IM (50 of each, NO FREE)- go swim (build)/drill by 25's

100 kick on back/wboards by 50- 2nd 25 of each 50 is FAST

Check HR after 6th time through; finish up with 50's GP @ :50 (free distance; go 5 at a time, then 75 d/k/d)

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to move outside at the end of the month & have a great day!

Tuesday Morning, May 18, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 150- odds & evens:

odds @ 2:40- 50 drill/25 kick choice, focus on 4 FAST UDK's off the wall

evens @ 2:20- 50 swim FAST TURN, 25 kick on back (same 4 FAST UDK's)

Check HR & rotate 1 spot

7 x 100 as follows:

odds- 25 breast pull w/free kick, 25 swim breast build to FAST, then 50 drill in primary stroke @ 1:45

evens- swim/kick by 50's in primary stroke @ 1:35, desc 1-3 to JUICY

Check HR & rotate 1 spot, then finish up with...

9 x 50 @ :50-

1-2, swim/kick breast by 25's, desc 1-2

#3- swim breast/free by 25's @ :40

1:00 rest, check HR

JrG- LONG SWIM

6 times through:

150 IM (50 of each, NO FREE)- go swim (build)/drill by 25's

100 kick on back/wboards by 50- 2nd 25 of each 50 is FAST

Check HR after 6th time through; finish up with 50's GP @ :50 (free distance)

SENIOR'S

6 rounds of:

200 drill/swim/drill/choice by 50's @ 3:40

2 x 100- 75 swim FAST for time, 25 drill @ 1:40

1 x 100 RACE from a dive (same stroke as 75's)

Change stroke after even rounds

DISTANCE

3 rounds of:

4 x 100 @ 1:40- 25 swim NO FREE, 50 swim free, 25 kick on back; EXCEPT, #3 is all swim free @ 1:10

1 x 400 swim free br3 @ 4:30- get time & desc 1-3 if possible

After 3rd round, finish up with...

12 x 100 @ 1:30- 75 swim at Goal Pace, 25 drill

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

Monday Afternoon, May 17, 2021- written for SCY (JrG PM, SrS PM)

1 x 600- 300/200/100

1:00 rest

15 x 50 in sets of 3 as follows:

1-2, drill/kick by 25's @ 1:00- focus on 4 FAST UDK's to the breakout

#3- swim/kick by 25's (same stroke as drill/kick 50's above) @ :55*, desc through the set

*gets :05 faster by round

Check HR after #15 & rotate 1 spot, put on fins

With fins:

16 x 25 in sets of 4:

1&2, fly pull free kick drill- head down before your hands come around @ :40

#3- swim fly build to FAST @ :30

#4- all FAST UDK @ :20

After #16, check HR & take fins off, rotate 1 spot

1 x 200 drill/kick by 25's, build kick to FAST (focus on 4 UDK's)

:30 rest when everybody is finished, then...

12 x 100 in sets of 3:

1- 25 kick w/boards fly, 50 kick on back free, 25 kick w/boards breast @ 1:45

2- 25 kick on back free, 50 swim cruise/ FAST, 25 kick on back free @ 1:45

3- kick FAST for time w/boards @ 2:00

After #12, :30 rest to rotate 1 spot; then...

3 x 150 @ 3:00 as follows:

1- 50 kick FAST, 100 choice

2- 100 kick FAST, 50 choice

3- all kick FAST for time

After 2nd round, rotate 1 spot and finish up with...

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

After every 4 x 25...

1 x 75 swim FAST for time @ 1:40

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

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

1 x 600- 300/200/100

1:00 rest

15 x 50 in sets of 3 as follows:

1-2, drill/kick by 25's @ 1:00- focus on 4 FAST UDK's to the breakout

#3- swim/kick by 25's (same stroke as drill/kick 50's above) @ :55*, desc through the set

*gets :05 faster by round

Check HR after #15 & rotate 1 spot, put on fins

With fins:

16 x 25 @ :40-

odds, fly pull free kick drill- head down before your hands come around

#2- swim fly build to FAST

#4- all FAST UDK

After #16, check HR & take fins off, rotate 1 spot

1 x 200 drill/kick by 25's, build kick to FAST (focus on 4 UDK's)

:30 rest when everybody is finished, then...

2 sets of:

12 x 100 in sets of 3:

1- 25 kick w/boards fly, 50 kick on back free, 25 kick w/boards breast @ 1:40

2- 25 kick on back free, 50 swim cruise/ FAST, 25 kick on back free @ 1:40

3- kick FAST for time w/boards

After #12, :30 rest to rotate 1 spot; then...

3 x 150 @ 3:00 as follows:

1- 50 kick FAST, 100 choice

2- 100 kick FAST, 50 choice

3- all kick FAST for time

After 2nd round, rotate 1 spot and finish up with...

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

After every 4 x 25...

1 x 75 swim FAST for time @ 1:40

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

Sunday Morning, May 16, 2021- written for SCY (JrG PM & JrS)

1 x 600- 300/200/100

1:00 rest

15 x 50 in sets of 3 as follows:

1-2, drill/kick by 25's @ 1:00- focus on 4 FAST UDK's to the breakout

#3- swim/kick by 25's (same stroke as drill/kick 50's above) @ :50, desc through the set

Check HR after #15 & rotate 1 spot, put on fins

With fins:

16 x 25 @ :40-

odds, fly pull free kick drill- head down before your hands come around

#2- swim fly build to FAST

#4- all FAST UDK

After #16, check HR & take fins off, rotate 1 spot

3 rounds:

5 x 100 swim @ 1:35* (*gets :05 faster by round, start @ 1:40 if needed)- each 100 is swim 25 fly, 75 free; except, #4 is always STRONG negative split free @ 1:20

3 x 50 kick w/boards @ :55, desc 1-3 to FAST

1 x 250 pull free w/choice equipment- get time & desc 1-3 to something JUICY!

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

Finish with...

25's in sets of 4 as follows:

1-4 in stroke:

1- drill @ :40

2- swim FAST @ :40

3- small FAST UDK @ :30

4- swim FAST @ :20

5-8, all kick FAST with boards @ :35, except #3 is always TOMBSTONE KICK

Mix up the strokes by rounds of 8

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

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

1 x 600- 300/200/100

2 rounds of:

3 x 50 drill @ 1:00

4 x 25 kick FAST w/boards choice @ :35- #3 is breaststroke

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

4 x 25 kick FAST w/boards @ :25 free, except #3 is dolphin kick

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

1 x 100 kick FAST for time on back- get time

Check HR & rotate 1 spot after each round

After 2nd set...

5 x 200 as follows-

odds, kick desc 1-3 @ 3:30 (1&5 are with boards, #3 is on back, focus on 4 UDK's)

evens- swim STRONG neg split free or back @ 2:40 (@ 3:00, okay)

Check HR after #5, rotate 1 spot; then...

YOUR CHOICE:

A)

12 x 300 in sets of 3:

1- swim free/IM/free by 100's @ 4:30

2- swim IM/kick on back/IM by 100's @ 4:30

3- swim free FAST for time (can be pull if you'd like)

:30 rest after each round of 3, check HR

B)

AMRAP:

4 x 25 drill @ :35- except #3 is FAST UDK @ :20

3 x 50 swim choice FAST TURN @ :50

4 x 25 swim FAST @ :50*- except #3 is always FAST UDK (same interval)

Check HR & rotate 1 spot after each round

* 2nd round, 25's swim are @ :40

3rd round, 25's swim are @ :30

4th round, 25's swim are @ :10 rest

Friday Morning, May 14, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went a quick set of 150's swim free (or back) before getting to our race day set. It looked like this:

4 x 150 swim free (or back), make the interval. 4 options:

4 @ 1:55

4 @ 1:50

4 @ 1:45

4 @ 1:50

If you choose (and make) the 4 @ 1:55, afterwards you get to race a 400 IM;

If you go @ 1:50 (and make them), you get to race a 300 IM;

For the 150's @ 1:45, it's a 200 IM;

And, if you can make 4 @ 1:40, you get to race a single 100 IM for time

After everybody has raced their respective IM, we'll get into Round two, which is 3 x 150's swim free (or back) on the same interval, except the very first 25 of each 150 is swim NO FREE. If they make all 3 x 150's they'll race the following:

3 x 150's @ 1:55- BROKEN 200 in primary stroke

3 x 150's @ 1:50- BROKEN 150 in primary stroke

3 x 150's @ 1:45- BROKEN 100 in primary stroke

3 x 150's @ 1:40- single 50 RACE in primary stroke

After everybody has raced their respective broken swims in primary stroke, we'll get into Round three, which is 2 x 150's swim free (or back) on the same interval, except the last 25 of each 150 is kick on your back. If they make both 150's, they'll race the following:

2 x 150's @ 1:55- 125 kick FAST for time with boards

2 x 150's @ 1:50- 100 kick FAST for time w/bds

2 x 150's @ 1:45- 75 kick FAST for time

2 x 150's @ 1:40-  single 50 kick FAST for time

Warmdown before you get out with the following:

2 x 75 pull free br3 @ 1:10

1 x 100 swim choice @ 1:10

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular workout schedule this weekend, then just two more weeks until we move outside. Have a great day!

Thursday Afternoon, May 13, 2021- written for SCY (SrS PM & JrG PM)

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's NO FREE

4 x 75 @ 1:20- 25 swim free br3 build to FAST TURN, 50 breaststroke drill (2k1p)

Check HR & rotate 1 spot, then...

3 rounds of:

2 x out & backs, all FAST UDK @ :30

3 x 25 in primary stroke @ :45- 15 yards swim FAST, last 10 yards FAST UDK on stomach

Check HR after 3rd round, then rotate 1 spot

2 times through:

6 x 100 in 2 sets of 3-

1- swim free br3 @ 1:15- BIG KICK on 3rd 25 (@ 1:20, okay)

2- swim IM @ 1:25 (@ 1:30, okay)

3- all FAST @ 1:35 (@ 1:40, okay)- 3rd 25 is always breaststroke

After #6, continue right into...

1 x 250 swim free br3 @ 3:10- smooth & strong, make interval

2 x 75(+) swim/kick/swim by 25's in primary stroke @ 1:15, desc 1-2

4 x 50 kick as follows:

1-3 on back , desc 1-3 to something JUICY @ :55*

#4- always FAST for time with boards @ :40

NOTE:

+ 2 x 75 in even rounds are breaststroke @ 1:20

*3 x 50 kick on back desc 1-3 @ :55 get :05 faster by round

After each round, check HR & rotate 1 spot;

After 3rd round, get pulling equipment & continue right into...

1 x 800 as follows:

150 pull free w/ shnorkels & choice equip (neg split)

50 kick with shnorkels & boards- all FAST

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

25's "over/unders" @ :50 (start end is "over" (swim FAST), turn end is "under" (FAST UDK on stomach), change strokes after every round of 6 x 25

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Have a great day!

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

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's NO FREE

4 x 75 @ 1:15- 25 swim free br3 build to FAST TURN, 50 breaststroke drill (2k1p)

Check HR & rotate 1 spot, then...

3 rounds of:

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

2 x 25 in primary stroke @ :45- 15 yards swim FAST, last 10 yards FAST UDK on stomach

Check HR after 3rd round, then rotate 1 spot

3 times through:

6 x 100 in 2 sets of 3-

1- swim free br3 @ 1:15- BIG KICK on 3rd 25 (@ 1:20, okay)

2- swim IM @ 1:25 (@ 1:30, okay)

3- all FAST @ 1:35 (@ 1:40, okay)- 3rd 25 is always breaststroke

After #6, continue right into...

1 x 250 swim free br3 @ 3:10- smooth & strong, make interval

2 x 75(+) swim/kick/swim by 25's in primary stroke @ 1:10, desc 1-2

4 x 50 kick as follows:

1-3 on back , desc 1-3 to something JUICY @ :55*

#4- always FAST for time with boards @ :40

NOTE:

+ 2 x 75 in even rounds are breaststroke @ 1:15

*3 x 50 kick on back desc 1-3 @ :55 get :05 faster by round

After each round, check HR & rotate 1 spot;

After 3rd round, get pulling equipment & continue right into...

1 x 1000 as follows:

200 pull free w/ shnorkels & choice equip (neg split)

50 kick with shnorkels & boards- all FAST

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

25's "over/unders" @ :50 (start end is "over" (swim FAST), turn end is "under" (FAST UDK on stomach), change strokes after every round of 6 x 25

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

Wednesday Morning, May 12, 2021- written for SCY (SrG, PM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

6 x 25 @ :35- ra2 la2 free drill, except #4&6 are swim free build to FAST

2 x 75 @ 1:15- drill/kick/drill by 25's, NO FREE

3 x 50 swim/kick by 25's @ :55 (same stroke as 75's above), desc 1-3

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

With fins,

9 x 75 @ 1:20- breast pull w/dolphin kick & flip turns, desc 1-3 to what you can; focus on wide press, keep head down until hands are outside shoulders. Can wear paddles if you'd like for middle 3 x 75

Check HR, take off equipment & rotate 1 spot

JrG- LONG SWIM

2 times through:

250 IM (odd 50's are swim/drill by 25's IM order by 50's), even 50's are kick on back

150 swim swim choice free or back STRONG negative split

400 IM- swim/kick (last 25 of each 100), desc 1-2)

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

Finish with 50's swim freestyle at distance Goal Pace @ :55 (3 @ GP/50 drill, then 4/1, then 5/1, 4/1, 3/1)

SENIORS-

4 rounds of:

150 drill/drill/skulling by 50's @ 3:00

3 x 75 swim free/NO FREE (primary)/free by 25's @ 1:05

1 x 50* swim free FAST TURN @ :35

1 x 75 as above @ 1:05

1 x 450- 300 swim free or back/100 swim IM/50 kick choice; crank it up here, desc to 500 SCY best time

*this 50 moves in the even rounds to AFTER the 4 x 75

Check HR after each round & rotate 1 spot

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

Tuesday Morning, May 11, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

1 x 200 @ 3:30- drill/kick/drill/skulling by 50's

6 x 25 body position kick on stomach @ :45, except #3 & 5 are FAST UDK @ :20

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

1 x 100 25 swim build to FAST TURN/50 kick on back FAST (4 UDK's)/25 swim FAST FINISH

Check HR & rotate 1 spot

Change strokes between rounds

After 2nd round...

12 x 75, odds & evens-

odds @ 1:20- 25 fly pull free kick drill/50 choice drill

evens @ 1:10- 25 swim fly build to FAST, 50 kick on back- hustle to make the interval

Check HR & rotate 1 spot

3 rounds of:

3 x 50 @ :50swim/kick by 25's NO FREE

1 x 150 swim free (or back) @ 1:50- BIG kick on 2nd 75

3 x 50 swim free/NO FREE @ :50

1 x 150 kick FAST, get time, add for 450 total

Check HR after each round, rotate 1 spot

After 3rd round...

12 x 25, odds & evens-

odds choice drill @ :40

evens- FAST UDK on stomach @ :20

MYSTERY SET

If there is time...

100's @ 1:25 (until you have to get out)-

odds swim neg split free

evens- swim 50 free, 3rd 25 kick on back, last 25 swim NO FREE

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

Monday Afternoon, May 10, 2021- written for SCY (PM JrG, PM SrS)

1 x 600- 300/200/100

1:00 rest

Great job at the meet this weekend!

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

8 x 25 @ :40- odds are UDK for 1/2 way, then body position pick; evens are choice drill NO FREE

Check HR & rotate 1 spot

All@ 1:00 rest-

20 min swim

12 min pull (choice equip, but paddles only for 200 at a time)

8 min kick (100 w/boards, 50 on back with 4 FAST UDK's)

Check HR after each & rotate 1 spot

Talk about the meet (best swim, least best swim, what can you do to improve?)

If there is time, finish up with...

3 x 75 swim free br3/5/7 by 25's @ 1:10

1 x 125 @ 2:30 kick- choice kick on back, but #2&4 are FAST UDK

Check HR & rotate1 spot after even rounds

Do an excellent job with your HW tonight- and with your DRYLANDS! Regular schedule this week. Start getting excited to swim outside later this month & have a great day!

Monday Morning, May 10, 2021- written for SCT (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

Great job at the meet this weekend!

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

8 x 25 @ :40- odds are UDK for 1/2 way, then body position pick; evens are choice drill NO FREE

Check HR & rotate 1 spot

All@ 1:00 rest-

30 min swim

20 min pull (choice equip, but paddles only for 200 at a time)

10 min kick (100 w/boards, 50 on back with 4 FAST UDK's)

Check HR after each & rotate 1 spot

Talk about the meet

If there is time, finish up with...

3 x 75 swim free br3/5/7 by 25's @ 1:10

1 x 125 @ 2:30 kick- choice kick on back, but #2&4 are FAST UDK

Check HR & rotate1 spot after even rounds

Do an excellent job in school today- and with your DRYLANDS! Regular schedule this week. Start getting excited to swim outside later this month & have a great day!

Thursday Morning, May 6, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

Speedset!!

16 x 50 in sets of 4 as follows:

1- 20y swim FAST from a dive, then 30y drill

2- 30y swim FAST from a dive, then 20y drill

3- all swim FAST from a dive

4- all drill

Change strokes after each round of 4; all 50's @ 2:00

For anybody who'd like to do a little more, after the 16 x 50 you can do The Usual (24 x 25 @ :40 in sets of 4)

For anybody who'd like to do more than that...

50 x 50 @ :50, all your choice, but change things up in sets of 10 x 50;

OR...

All @ :20 rest, swim (your choice) until you think you're good to go:

1 x 11/10/9/8/7/6/5/3/2/1- smooth & long stroke, explosive kick off each wall

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS (if you choose to do them before the meet). Get excited to RACE today- and all weekend! REMEMBER, NO WORKOUT ANYWHERE TOMORROW MORNING. Have a great day!

Wednesday Morning, May 5, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

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

3 x 50 @ 1:00- drill/kick FAST on back (4 UDK's) in primary stroke

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

4 x 50 swim/drill by 25's @ 1:00 in primary stroke, build to FAST TURN

3 x out & backs all kick FAST w/boards @ :35- #2 is @ :20

Check HR & rotate 1 spot

JrG- LONG SWIM

3 rounds of:

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

200 swim/kick by 50's in primary stroke, desc 100's 1-2

150 swim free or back- STRONG NEG SPLIT, focus on 4 FAST UDK's & big kick on 2nd 75

Check HR after 3rd time through & rotate 1 spot for 50's pace

Until 7a, finish up with...

50's swim (200 GP) in primary stroke- 4 @ 1:00/4@ :50/4 @ :10 rest (100 drill in between)

SENIOR'S

2 sets of (1 round is Primary Stroke, 1 round is choice):

3 x 100 @ 1:45- 25 swim build to FAST turn, 25 drill (hand touch), 50 swim FAST (2nd 50 split)

2 x 125 swim free br3 @ 1:30 desc 1-2

Check HR, then take :20 extra rest before...

3 x 100 @ 2:00- 75 swim FAST (get time), 25 drill

Check HR & rotate 1 spot after each round

After 2nd set...

MYSTERY SET (2 parts today!)

DISTANCE- LONG SWIM

4 times through:

350 swim free (middle 50 drill, desc 150's)

150 swim IM- neg split each 50

50 kick FAST for time with boards

Check HR after 4th round