Tuesday Morning, June 30, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, 9 x 100 in sets of 3's:

1- drill/kick by 50's

2- swim/kick by 50's

3- 25 kick/50 swim FAST TURN/25 kick FAST

Go 3 free, 3 primary NO FREE, 3 choice

Check HR & take off fins after #9, then 1:00 rest

15 x 50 swim @ :50 in 3's

1-2, swim free br3 (cruise), desc 1-2 as you get into the set

3- swim primary/choice by 25's, build primary stroke to FAST

Check HR again, then 1:00 rest, get water

DISTANCE-

3 rounds of 

3 x 450 @ 6:30 (or @ 7:00 if needed) as follows:

1- 150 drill/swim/drill by 50's, middle 150 swim FAST, last 150 drill/choice by 25's

2- 300 swim FAST, 150 drill/choice/drill by 50's

3- all swim FAST- get time & check HR

If there is time (until 7a), with fins, finish with: 

2 x 50 swim desc 1-2 to FAST @ 1:00

2 x out & backs- all FAST UDK @ :40, 2nd O&B @ :30

STROKE GROUPS:

3 rounds of:

3 x BROKEN 100's from a running start @ 3:00- 25/50/25, all @ :15 rest

1 x 50 drill @ 1:30- get fins

1 x 50 drill w/fins @ 1:30- get ready

1 x 100 swim FAST FOR TIME, should be faster than 100 Broken time

Take off fins

Monday Morning, June 28, 2021- written for SCY @ CM (Black/Black+)

1 x 600- 300/200/100

1:00 rest

3 times through:

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

1 x 225 @ 4:00- broken up by 75's as follows-

1st 75, drill/kick/drill

2nd 75, swim/kick/swim

3rd 75- all kick, middle 25 all FAST UDK

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

Check HR then get right into...

9 x 50 in sets of 3:

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

4-6, swim IM order by 25's (NO FREE) @ :50

7-9, all swim free br3 @ :45 desc 1-3 to what you can

Check HR, then 1:00 rest

3 rounds of:

6 x 100 @ 2:00- all kick, 75 FAST FOR TIME, last 25 easy kick choice (#4 is all on back, still FAST)

3 x 75 desc @ 1:45, 50 kick (25 w/boards, 25 on back), last 25 swim- 3rd 75 should be FASTER than 100 SCY Goal Time! 

Until 7:25a, finish up with...

150's swim @ 2:00 (@ 2:10, okay)- 1st 25 swim NO FREE

At 7:25a, check HR, then...

4 x 50 drill/choice by 25's @ :10 rest

Be sure to wear your sunscreen today and drink plenty of water. Regular schedule for the rest of this week- including DRYLANDS! Be sure your entries for July PVS Champs are done. Have a great day!

Sunday Morning, June 27, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, 6 sets of:

1 x 50 drill @ 1:00

2 x out & backs- all FAST UDK, @ :40, #2 @ :30

No rest between rounds of 6; go the 50 drill free (1-3) and then primary NO FREE (4-6)

Check HR after #6, then take off fins & go 1 x 200 drill/choice/drill/skulling by 25's

1:00 rest

3 rounds of:

1 x 150 drill/kick(FAST UDK-easy on surface-FAST UDK)/drill @ 3:00

5* x 50 swim NO FREE @ :50/free @ :40 (o/e)

2 x 150 swim free desc 1-2 @ 2:30*

Check HR after each round

*5 x 50 in 2nd round is 7, in 3rd round go 9

*150's @ 2:20 in 2nd round, @ 2:10 in 3rd round (DISTANCE- go @ 2:20/2:10/2:00)

Check HR after each round & get water

Until 8a, finish with 50's @ 1:20/1:00- odds drill, evens running start swim at 200 setup; go 6 free, 6 primary stroke NO FREE, 6 choice (all one stroke)

Wear your sunscreen today & drink plenty of water. Be sure to keep up with your drylands each day as well. We continue our regular schedule this week; be sure to check your ISCA cuts so we can get that in, and do your entries for the PVS July meet that you'll be swimming in as well. Have a great day!

Friday Morning, June 25, 2021- written for SCY @ CM (Black/Black+ groups)

Meet Warmup, then...

RACE DAY!!

Today we went the following (all in primary stroke), in two groups, :10 apart:

1 x 150 RACE from a dive- get time

10 minutes warmdown

1 x BROKEN 150: 75 from a dive/25 from a push/50 from a push, all @ :15 rest- get time

10 minutes warmdown (add both 150 times together for 300 total)

3 x 100 RACE from a dive @ 3:00, best average ever! GOAL: 3 x 100 add up to FASTER than your 150's

Warmdown until it's time to get out

Wear your mask all the way to the car, enjoy your day off tomorrow- wear your sunscreen & drink plenty of water. Sunday Morning at 6a at Broadlands. Have a great day!

Thursday Morning, June24, 2021- written for LCM (Black, Black+)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 150 @ 3:00- drill/kick/drill (odds), or drill/swim/kick (even); go 4 free, 4 primary NO FREE

Check HR, take fins off

8 x 50 swim- odds cruise free, evens swim FAST primary stroke NO FREE

Check HR again

DISTANCE-

3 rounds of:

3 x 150 swim choice/NO FREE/choice by 50's @ 2:30 desc 1-3

1 x 250 swim smooth & strong free, get time

:30 rest

2 x 150 swim- as above @ 2:20

1 x 250, faster than #1

:30 rest

1 x 150 swim as above @ 2:15

1 x 250, fastest of the bunch! 

300 pull free with choice equipment (change up from round to round), desc 100's 1-3 in each 300

1:00 rest after each 300

STROKE GROUPS:

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

1 x 150 swim free smooth & strong- BIG KICK on middle 50, @ 2:15

1 x 50 swim FAST in primary stroke @ 1:00 (free in rounds 4-6, choice after that)

1 x 50 swim free br 3 @ :45

1 x 150 swim FAST in primary stroke @ 3:00 (free in rounds 4-6, choice after that)

After every 3 rounds...

200 drill/kick/drill/skulling by 50's

1:00 rest after each 200

Warmdown a bit before you get out, take out the end four lanelines before you go. REMEMBER, drylands today is 3:30-4:30p. Be sure to wear your sunscreen & have your water. Have a great day!

Wednesday Morning, June 23, 2021- written for SCY at The D (Black/Black+ combined)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

3 x 50 drill @ 1:00

1 x 50 kick on back @ :50- FAST turn, focus on 4 FAST UDK's off each wall

1 x 75 sw/k/sw by 25's @ 1:10- same stroke as 50's drill; 4 FAST UDK's throughout

No rest between sets, check HR after 3rd round, then 1:00 rest

12 x 25 fly drill @ :35 (fly pull free kick drill), except #'s 3, 5, 7 & 10 are swim build to FAST

:30 rest, check HR after #12, then continue right into...

15 x 100 in sets of 5 as follows:

1-3, swim 25 fly/75 free br3 desc 1-3 @ 1:25

#4- swim free br3 @ 1:05 (or @ 1:10 if necessary)

#5- swim/kick by 50's FAST, :10 rest at the 50 (same stroke as 1st 25 of the 1st 3 x 100's), all @ 2:30

In 2nd round of 5, 1st 25 of 100's 1-3 is primary stroke NO FREE

In 3rd round of 5, 1st 25 of 100's 1-3 is choice NO FREE (all the same stroke though)

No rest between rounds of 5

Finish up with...

1 x 50 drill @ 1:00

3* x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00 (+ :05 per round)

1 x 150 swim free or back (can be pull free, but then all of them should be pull free)- get time & desc through every round

*add 1 x 50 per round, all at 2nd 50 split of 100 Goal Time

+add :05 per round, so 2nd round all 4 x 50 @ 1:05; 3rd round all 5 x 50 @ 1:10, etc...

Only :30 rest between rounds, check HR

Warmdown a bit before you head over to IHOP for b'fast. I'll try to get to everybody for Best/4th Best/Different or Better; if not today, then tomorrow morning at Broadlands. Wear your sunscreen today & get excited for ISCA. Have a great day!

Tuesday Morning, June 22, 2021- written for LCM @ Broadlands (Black/Black+ combined)

1 x 600- 300/200/100

1:00 rest

With fins, 

8 x 100 @ 1:45 as follows:

1-4, free

5-8, NO FREE

Odd 100's are 25 drill/50 kick FAST TURN/25 drill

Even 100's are 25 drill/50 swim FAST TURN/25 drill

Check HR after #8, take off fins, then...

1 x 300 swim/drill/swim/skulling by 25's

1:00 rest, check HR again

8 rounds (3 free, 3 primary NO FREE, 3 choice):

4 x 50 swim free br3 @ :45 (even rounds go @ :50, except #3 is @ :40)

1 x 50 drill @ 1:15, get out for running start...

3 x 50 swim FAST @ 1:10*, odds from a running start, #2 from a push (3 rds free/primary, 2 rds choice)

*2nd round of 3 for free & primary stroke are @ :15 rest; last round (choice) also @ :15 rest)

Finish up with...

150's pull with shnorkel & choice equipment, desc 1-3 @ :20 rest; then desc 1-2 @ :20 rest, then 1 for time

2 rounds, mix up equipment for 2nd round (still pulling)

Wear your sunscreen today, and remember that DRYLANDS are now at 3:30-4:30p, still at CM. Have a great day!

Monday Morning, June 21, 2021- written for SCY @ CM (Black/Black+)

1 x 600- 300/200/100

1:00 rest

Great job racing at the meet this weekend! Think about a smooth, long stroke as we stretch out from four days of racing. I'll go over the "Best/Least Best/Different or Better" with each of you as we go through the week.

12 x 75 in 3's

1-3 @ 1:20- 50 fist free br3, 25 breast kick on back

4-6 @ 1:20- 50 drill in primary stroke, 25 UDK

7-9 @ 1:10- swim IM (NO FREE)

10-12 @ 1:10- swim/kick/swim by 25's in primary stroke

Check HR 

All @ 2:00 rest-

30 minute swim

20 minute pull with shnorkel & choice equip

10 minute kick- 150 on back/100 on board- focus on 4 FAST UDK's throughout

Finish up with...

Some rather legit kicking, get a partner for a dozen or so rounds of...

"Give & take"

One partner at each end (can go two teams per lane, side by side)

Partner @ deep end has board- kicks FAST to midpool to hand off board, returns UDK to deep end

Partner at bulkhead end kicks FAST UDK to midpool, takes board & kicks FAST back to bulkhead 

Warmdown a bit before you get out. Be sure to wear your mask all the way to the car, wear your sunscreen today & drink plenty of water, and do an excellent job with your DRYLANDS today as well. REMEMBER, our new schedule starts today & is in place for the last five weeks of our Summer training. Plus, we'll go for BREAKFAST after workout on Wednesday Morning (@ IHOP by the D). Have a great day!

Saturday Morning, June 19, 2021- written for SCY

1 x 600- 300/200/100

1:00 rest

4 rounds of, all @ 2:00-

1 x 125- 50 drill, 25 FAST UDK, 50 drill

1 x 150 swim neg split, all your choice (even rounds NO FREE)

Check HR

4 rounds of, all @ 1:50-

1 x 125- 75 swim/drill/swim, 50 kick FAST UDK

1 x 150 swim smooth & strong; if going IM, go 2 x 75, desc

Check HR

4 rounds of, all @ 1:40-

2 x 125- 50 sw neg split, 25 kick FAST UDK, 50 swim faster

1 x 150 swim build the 3 x 50 1-3, try to hold stroke count

Check HR

Warmdown a bit before you get out, check your HR (should be 100 or lower before you get out). Get excited to race tomorrow, have a great day!

Friday Morning, June 18, 2021- written for SCY for anybody NOT racing today

1 x 600- 300/200/100

1:00 rest

18 x 50 in 3's-

1- drill @ 1:00

2- drill/swim @ 1:00

3- swim perfect/skulling @ 1:00

2 rounds of 3 are free, 2 NO FREE, 2 choice

6 x 300 @ :20 rest (check HR after each 300)-

100 kick/drill by 50's

100 swim smooth & strong (can you swim PERFECT for the entire 100)

100 drill/skulling by 25's

AMRAP...

1 x 75 kick 50 w/board, 25 on back

2 x 50 kick w/board FAST-on back by 25's (#2 is on back- w/boards FAST by 25's) @ 1:00

1 x 25 FAST UDK @ :40*

*gets :05 faster by round, right into the next round...

Check HR after every round

Finish up with...

1 x 750 pull w/shnorkel & choice equipment, desc the 150's to what you can.

Warmdown a bit before you get out, stay hydrated today & get excited to race this weekend. Have a great day!

Thursday Morning, June 17, 2021- written for LCM @ Broadlands (Black/Black+)

Let's try what I had planned for Tuesday Morning:

Warmup with fins (strokework) and some fast UDK's, then a set of 100's swim desc 1-3 to FAST (still with fins).

3 rounds (total) of 2 x BROKEN 100's:

1st 100- :20 rest at the 50  (then a 300 warmdown)

2nd 100- :15 rest at the 25M/75M mark (another 300 warmdown)

There were some 50's swim with shnorkel & 150's pull descend planned for the end of workout

DISTANCE:

Wednesday Morning, June 16, 2021- written for SCY @ CM (Black/Black+ groups)

Meet Warmup, then...

SPEEDSET!

Anybody who's NOT racing tomorrow, or who wants to do a different warmup, you can (12 x 75, then 5 x 125). You can still do the Speedset, but finish up with "the usual."

DISTANCE-

After warmup (600/12 x 75/5 x 125), get into the following:

3 x 450 swim free br3 @ :30 rest OVER 500 Free best time; desc 1-3 to what you can

Check HR/300 easy choice

3 x 450 swim free br3 @ :20 rest OVER 500 Free best time, desc 1-3 to faster

Check HR/300 easy choice

3 x 450 swim free br 3 @ :10 rest OVER 500 Free best time, make interval (desc if possible)

Check HR/300 easy choice

Wear your mask all the way to the car, do an excellent job with your DRYLANDS today & get excited to RACE this weekend. Be sure to check the website for the schedule changes. Have a great day!

Tuesday Morning, June 15, 2021- written for LCM @ Broadlands (Black/Black+)

We couldn't get in to train this morning due to the condition of the Broadlands pool; some bad weather went through the area overnight and apparently shut off the filters- the water wasn't moving and there was ZERO chlorine in the pool. To make matters worse, it looked like somebody puked in the pool, as relatively fresh chunkage was floating on the surface in the deep end. We even had a mouse (or three) swimming around in there, nibbling on the aforementioned blob of puke. So, we couldn't get in...

What I had planned was a warmup with fins (strokework) and some fast UDK's, then a set of 100's swim desc 1-3 to FAST (still with fins).

Then I wanted to go some broken 100's from a dive, 3 rounds total:

1st 100- :20 rest at the 50  (then a 300 warmdown)

2nd 100- :15 rest at the 25M/75M mark (another 300 warmdown)

There were some 50's swim with shnorkel & 150's pull descend planned for the end of workout

Some people got over to CM to swim later in the morning (SCY), here's what they went:

1 x 600- 300/200/100

1:00 rest

15 x 50 @ 1:00- drill/kick by 25's- focus on 4 FAST UDK's on the kick; 5, 10 & 15 are all kick FAST

21 x 75 in sets of 7 as follows:

1-6 all @ 1:10- odds are swim IM, evens are swim/kick/swim by 25's in primary stroke

#7 is always swim at RACE PACE in primary stroke @ 1:00

Check HR after each round of 7

Finish up with AMRAP...

2 x 150 swim/drill/swim by 50's @ :15 rest, swim is always STRONG neg split

1 x 250 swim- descend the 50's to all out FAST, get in your wheelhouse for that last 50 & go!

Check HR & take :30 rest between rounds, not more than that.

Hopefully tomorrow is a better day.

Monday Morning, June 14, 2021- written for SCY @ CM (Black/Black+)

1 x 600- 300/200/100

1:00 rest

12 x 50 @ 1:00 drill (25 ra2 la2 free, 25 breast pull free kick- wide press), except #'s 4, 7, 9 & 12 are swim breast/free by 25's @ :50/:45/:40/:35 by 50

Check HR, then :30 rest to get ready...

3 rounds of:

1 x 200 swim 100 back/breaststroke by 50's, 100 swim free- all STRONG @ 3:00- get time

1 x 150 kick free/breast/free by 50's @ 3:00- get time & desc1-3 to something JUICY!

No rest between rounds, check HR after 3rd round

3 rounds of:

1 x 25 kick FFT/1 x 25 easy out & back, all UDK

2 x 25 kick FFT/1 x 25 easy out & back, all UDK

3 x 25 kick FFT/1 x 25 easy out & back, all UDK

4 x 25 kick FFT/1 x 25 easy out & back, all UDK

1 x 100 kick FAST for time- different by round (IM, free, choice, by round)

1st round 25's kick & UDK out&backs are @ :45, 2nd round @ :35, 3rd round @ :25- all kick is FAST

Not more than 1:00 rest between rounds.

If there is time...

25's from a dive race

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

Sunday Morning, June 13, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

15 x 50 @ 1:00 drill, except #'s 5, 10 & 15 are 100's swim/kick @ 2:20- get time & desc 1-3

Check HR, then continue right into...

3 x 200 @ :20 rest- 100 swim, get time, desc 1-3 to something JUICY!, 100 drill (same stroke for all 3)

Check HR again, then 1:00 rest

All 50's are GP, 1st 4 always @ 1:10, 2nd set of 4 always @ :50...

AMRAP:

4 x 50 swim at 200 GP/1 x 200 drill choice, last 50 is skulling

4 x 50 swim at 200 GP/1 x 400- 100 drill/200 swim (desc)/100 drill

1:00 rest between rounds, check HR

If there is time, finish up with...

With fins, 150's swim desc 1-3's @ 2:40

Wear your mask all the way to the car, wear your sunscreen today & drink plenty of water. Get excited to race next weekend & remember our schedule change on June 21. Have a great day!

Friday Morning, June 11, 2021- written for SCY at CM (Black/Black+)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

1 x 100 RACE from a dive in primary stroke, get time

8:00 warmdown, think about what could have been better on your 100

1 x 100 RACE from a dive, same stroke- make it better than the 1st 100

8:00 warmdown, think about how it could have better

1 x 100 RACE from a dive- same stroke, from the BULKHEAD- make it better than the 1st 2 x 100

Warmdown before you get out, wear your mask all the way to the car. REMEMBER, our Sunday workouts will be at Broadlands from this coming Sunday through the end of the Summer- make a note of that. Have a great day & enjoy your day off tomorrow!

Thursday Morning, June 10, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

Maybe we'll see the Ring of Fire eclipse this morning???

9 x 100 @ 2:00 in sets of 2 & 1 as follows:

1-2, 25 drill/50 swim FAST TURN/25 drill

#3- all kick desc 1-3, get time on #9

Check HR, then...

3 x 200 @ :20 rest, 100 swim (desc 1-3 to JUICY), 100 drill, same stroke for all 3

Check HR again, then 1:00 rest

2 sets of:

7 x 50- odds drill @ 1:00, evens free swim @ :40

3 x 150 @ 2:45 as follows:

1- 50 swim primary build/100 swim free

2- 100 swim primary neg split/50 swim free

3- all swim primary stroke desc 50's 1-3 to FAST (hand touch at 100 to check time)

1:00 rest between rounds, check HR

Finish up with AMRAP:

4 x 50 pull free w/shnorkel & choice equip @ :55 desc, except #3 is @ :45

2* x 100 swim FAST/kick by 50's @ 1:45 (@ 2:00, okay);

*add 1 x 100 in each round; 1:00 rest after every 3rd round (start over at 2 x 100 for 4th round)

Help with the lanelines before you get out. Wear your mask all the way to the car, check your email this afternoon in case we have to cancel drylands at CM. Have a great day!

Wednesday Morning, June 9, 2021- written for SCY @ CM (Black/Black+)

1 x 600- 300/200/100

1:00 rest

2 sets of:

2 x 125 @ 2:00- 50 fist free br3, 75 dr/k/dr by 25's in primary stroke NO FREE

3 x 75 @ 1:15- 50 sw primary stroke w/FAST TURN, 25 kick free head out (12y FAST UDK)

Check HR after 2nd round, then :30 rest before continuing right into...

9 x 50 as follows:

1&2- swim IM order by 25's @ :50

#3- all swim free br3 @ :35, FAST TURN

Check HR after #9, then 1:00 rest

AMRAP:

4 x 50 swim/drill @ :55 with FAST TURN (primary or NO FREE), except #3 is 75 swim free @ :55

1 x 100 drill PERFECT @ 1:40- except 2nd 25 is all FAST UDK on stomach

2 x 25 swim FAST @ :10 rest, same stroke as 50's 

Check HR, then get out for...

1 x 50 swim FAST for time from a dive

Not more than 1:00 rest between rounds

DISTANCE-

6 times through:

2 x 75 @ 1:00 desc 1-2, last 25 NO FREE

2 x 125 swim free br3 @ 1:40/#2 @ 1:30*

2 x 75 @ 1:00 desc as above

1 x 250 pull free with shnorkel & choice equip, desc 1-2's

Check HR, :30 rest between rounds

Wear your mask all the way to the car, do an excellent job in school today & get excited for our meet next weekend. REMEMBER, our schedule will change again on Monday, June 21- it's all on the website for you to review, and learn. Have a great day!

Tuesday Morning, June 8, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of (2 free, 2 primary NO FREE, 2 choice):

2 x 50 drill @ 1:00

1* x out & back @ :40 (UDK/fwd ss/swim- all FAST)

*in even rounds, go 2 x out&backs, all @ :40

No rest between rounds

Check HR after last round, then take fins off & go 1 x 200 drill/choice by 50's

1:00 rest

4 rounds of:

1* x 100 swim free or back, STRONG negative split @ 1:30

2 x 50 swim @ :55, desc 1-2 to what you can (should be primary stroke, but 1st round can be choice)

*in even rounds go 2 x 100; interval can be @ 1:40 if needed, but try 1:30 first

No rest between rounds, check HR after 4th round

3 sets of, all 50's @ 1:10...

1 x 50 swim FAST/100 drill @ 2:30

2 x 50 swim FAST/100 drill @ 2:30

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

2 x 50 swim FAST/100 drill @ 2:30

1 x 50 swim FAST/100 drill @ 2:30

Check HR after each round, 1:00 extra rest to get water

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

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

1 x 50 kick 1/2 FAST 1/2 easy @ 1:10

1 x out & back- all kick, go to 15M @ :40

Check HR & take 1:00 rest after every 3rd round

Be sure to help with the lanelines & flags before you leave. Wear your mask all the way to the car, do an excellent job in school today & get excited for DRYLANDS at CM this afternoon. Have a great day!

Monday Morning, June 7, 2021- written for SCY @ CM (Black & Black+)

1 x 600- 300/200/100

1:00 rest

18 x 50 in sets of 3:

1-2, drill/swim by 25's @ 1:00

#3- swim/kick by 25's (same stroke as first 2 x 50) @ :50, desc 1-3 & 4-6

Change stroke after #9; NO FREE for 10-18

Check HR, get pulling equipment

3 x 300 pull free w/shnorkel & choice equip desc 1-3, all @ :20 rest

Finish up with...

SPRINTERS-

AMRAP...

1 x 150 dr-sw-dr by 50's (FAST TURN on 50 swim) @ 2:40

6 x 25 @ :40- all swim FAST, except #4* is drill, then #'s 5-6 are @ :10 rest

Check HR, then 1 x 50 drill; get out...

1 x 50 RACE from a dive

1:00 rest between rounds

*in 2nd round (and 5th), the 4th 25 (drill) is actually done on the 3rd 25, then the last 3 x 25 (4, 5 & 6) are @ :10 rest;

*in 3rd round (and 6th), the 4th 25 (drill) is actually done on the 2nd 25, then the last 4 x 25 (3, 4, 5 & 6) are all done @ :10 rest

Warmdown with 4 x 50 @ :10 rest drill/choice by 25's before you get out

200 & UP-

AMRAP...

2x: {3 x 125 swim free (or back) @ 1:50 (50 sw @ 200 setup, 25 drill, 50 sw @ 200 GP)

      {3 x 75 @ 1:20 (#1 is 25 sw FAST/50 choice; #2 is 50 sw FAST/25 choice; #3 is all sw FAST)

After 2 rounds of the above, check HR, then get right into...

1 x 150 drill/kick/drill by 50's; get out

1 x 150 RACE from a dive

odd rounds are choice, even rounds are NO FREE

Warmdown with 4 x 50 @ :10 rest drill/choice by 25's before you get out

Wear your mask all the way to the car, do an excellent job in school today & get excited for warm water tomorrow morning at Broadlands. Have a great day!

Sunday Morning, June 6, 2021- written for SCY @ CM (St. James Group)

1 x 600- 300/200/100

1:00 rest

3 sets of:

4 x 25 fly pull w/free kick drill @ :35, except #3 is all FAST UDK @ :20

1 x out & back kick w/boards @ :25- this is FAST

1 x 100 swim/kick choice by 50's @ 1:40- same stroke for all three rounds, get time & desc 1-3 to something JUICY!

No rest between rounds

Check HR after 3rd round & go 100 easy drill

6 x 75 kick @ 1:30 desc 1-3 (on back) and 4-6 (w/boards) to all out FAST for time; get avg time for #3&6

Check HR

3 rounds of:

1 x 75 kick FAST for time @ 1:40- should be faster than avg time from above

1 x 100 swim free br3 @ 1:00 (or @ 1:05)- make the interval

:30 rest after each 100

After 3rd round, check HR & go 1 x 200 drill/kick/drill/skulling by 50's

1:00 rest

3 rounds of:

1 x 75 kick FAST for time @ 1:40- as above

1 x 100 swim IM @ 1:10 (or @ 1:15)- make the interval

:30 rest between rounds

After 3rd round, check HR then go 1 x 200, as above

1:00 rest

15 x 50 all kick (choice) @ :55- 1st 25 is always FAST

3 x 150 @ 3:00- drill/swim/drill by 50's, swim is with FAST TURN

1:00 rest

BROKEN 150 kick for time: 75/50/25- all @ :15 rest

Go in 2 groups, race each other!!

Warmdown before you get out. Wear your mask all the way to the car, drink plenty of water today and wear your SUNSCREEN. Have a great day!

Sunday Morning, June 6, 2021- written for LCM @ BL(Teal & Teal+)

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

8 x 50 drill @ 1:00, odds are choice, evens are 2 dolph kicks/breast pull

:20 extra rest after #8

1 x 100 swim/kick by 50's FAST, get time, @ 2:30

1 x 100 kick FAST, try to be faster than your previous 100!

1:00 rest between rounds, check HR

Take off fins after 2nd round, get right into...

1 x 200 drill/kick/drill/skulling by 50's

Check HR again, then 1:00 rest

18 x 50 in sets of 3:

1-2 @ 1:05, swim IM order by 25's (fly/back, then back/breast)

#3- all swim free br3 @ :50

6 x 150 swim- odds are free br3 @ 2:15 (cruise), evens are swim IM (NO FREE) @ 3:00 desc 1-3 to FAST

18 x 50 as above- except the intervals are all :05 FASTER

Check HR, then 1:00 rest

With shnorkels & boards, finish up with...

50's kick w/boards 2 @ 1:10, 2 @ (- :05)

So it's 2 @ 1:10, 1 @ 1:05, 1 @ 1:00; then 2 @ 1:10, 1 @ :55, 1 @ :50; 2 @ 1:10, 1 @ :45, 1 @ :40

Check HR

After 12 x 50, swim a 200 easy before you get out.

Wear your mask all the way to the car, be sure to drink plenty of water today and wear your SUNSCREEN. Have a great day!

Friday Morning, June 4, 2021- written for SCY @ CM

Meet Warmup, then...

RACE DAY!!

Just 90 minutes today, so here's what we went:

After Meet Warmup...

1 x 175 race

300 wamdown

Broken 200 (4 x 50 @ :10 rest)

300 warmdown

1 x 175 race

All 3 are in primary stroke

Wear your mask all the way to the car & do an excellent job in school today. Enjoy the time off tomorrow, and make sure you know the schedule for this SUNDAY. Have a great day!

Thursday Morning, June 3, 2021- written for LCM @ BL

1 x 600- 300/200/100

1:00 rest

18 x 50 in sets of 6 (free, primary NO FREE, choice- by 6's), each round of 6 is as follows:

1-2, all drill @ 1:00

#3- out & back (to :20M)- go UDK/fwd ss/sprint swim- all FAST, @ :50

Check HR after #18, then 1:00 rest

Go 20:00 for each of the following sets (after 20 minutes, switch for the following set):

A)

3 x 100 swim free (or back) @ 1:30 desc 1-3 to what you can; #3 should be JUICY

1 x 150 pull free w/shnorkel & buoy desc the 50's 1-3, all @ 3:00

No rest between rounds, check HR after each 150 pull

B)

3 x 50 kick with boards (every 3rd round all kick is on back) @ 1:20 as follows:

35M all out FAST, 15M easy

1 x 100 kick FAST for time @ 2:30

No rest between rounds, check HR after each 100 kick

C)

 With fins:

3 x 50 swim desc 1-3 to all out smoking FAST @ :55

1 x 150 swim all out FAST @ 3:00

Check HR after each 150; change strokes after each round

At 7a, finish up with...

20M sprints from a dive (running start- okay)- go to the LG stand, then move to the SCY cutout area & FAST UDK back to the start end. Change strokes after every 4

Wear your mask all the way to the car & do an excellent job in school today. Check your email this afternoon in case we have to cancel drylands due to the weather. RACE DAY tomorrow at CM, get excited. Have a great day!

Wednesday Morning, June 1, 2021- written for SCY @ CM (Black & Black+)

1 x 600- 300/200/100

1:00 rest

12 x 75 in 2 sets of 6:

1-6 @ 1:20, 50 fist free br3, 25 kick on back- 1/2 way FAST UDK

7-9 @ 1:10- swim/kick/swim by 25's- build the 25's swim to FAST TURN/FINISH; evens, NO FREE

Check HR

3 rounds of:

4 x 50 swim IM order by 25's @ :45 (or :50), but #3 is all swim free @ :35 (or :40), FAST TURN

1 x 100 swim IM @ 1:30, last 25 is kick free on back; desc 1-3 to something JUICY!

No rest between rounds, check HR after each 100 IM

3 rounds of:

4 x 100 swim/kick by 50's in primary stroke @ 1:40 (or @ 1:50), desc 1-3; 3rd 100 is swim 150 free @ 1:40 (or @ 1:50)- make interval

1 x 100 @ 2:00- kick FAST for time- 50 wbds, 50 on back

No rest between rounds, check HR throughout

From a dive, finish up with...

25's swim FAST to a foot touch; move to outside lane (stay in water), return to start end via FAST UDK!

Wear your mask all the way to the car, do an excellent job in school today & get excited for BROADLANDS tomorrow morning. Have a great day!

Tuesday Morning, June 1, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

All @ :10 rest to keep things moving for you...

9 x 50 in 3's:

1- 20M bpk, 30M drill

2- 15M FAST UDK, 35M drill

3- 35M swim build to FAST, 15M FAST UDK

3 x 150 swim/kick/swim by 50's, go build/FAST for 50's swim (same stroke as 50's)

Check HR throughout

1 round free, 1 round primary, 1 round choice

With shnorkels & choice equip:

6 x 250 swim or pull free desc 1-3's @ :15 rest (if all you can do is :10 rest, that's fine)

Check HR after #3&6

Finish up with...

50's @ :10 rest-

odds swim (desc 1-3), evens kick FAST

Change stroke every 6 x 50's

Thank you for helping to put the lanelines back. Do an excellent job with school today, see you at 5p for DRYLANDS. Have a great day!