Friday Morning, July 30, 2021- written for SCY (for wherever you can get in)

1 x 600- 300/200/100

1:00 rest

With fins, all @ :10 rest (if there's a pace clock, go @ :35):

18 x 25 in 3 sets of 6:

1-2, choice drill

#3, FAST UDK on stomach

#4, choice drill (same stroke as #'s 1-2)

#5, FAST UDK out & back to halfway

#6, swim FAST (same stroke as drilling)

1st round of 6 is free, 2nd round of 6 is primary stroke NO FREE, 3rd round is choice (all the same stroke for the 3rd round)

After #18, check HR & take off fins; then...

LONG SWIM- 

3 times through:

250 IM- 125 IM (100 IM swim, then 25 kick on back), 2 times, desc 1-2

150 swim free or back, desc 50's 1-3 to FAST

Check HR after 3rd time through, then 1:00 rest

Finish up with, AMRAP...

1 x 75 swim/kick/swim by 25's @ 1:10 (@ 1:15 if needed), NO FREE

3 x 50 as follows:

1- swim/kick @ :50 (@ :55, okay)

2- swim free FAST TURN @ :35 (@ :40 if needed)

3- swim/kick by 25's same stroke as #1, FASTER, @ :50 (@ :55 if needed)

1 x 100 swim IM FAST for time @ 2:00, make these FAST

Check HR after each round, try to get at least 5 or 6 rounds in

Warmdown a bit before you get out. Drink plenty of water this weekend, wear your sunscreen & get excited to race next week. Have a great day!

Thursday Morning, July 29, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With boards where noted, 2 sets of:

2 x 100 drill/kick on back @ 2:00- all free, focus on 4 FAST UDK's (NO FREE in 2nd set) 

6 x 50 as follows:

1-2, free drill, free kick on back- by 50's @ 1:00

3-4, all free kick w/boards @ 1:10 desc 1-2 to FAST (NO FREE in 2nd set)

5-6, drill/kick on back by 50's NO FREE @ 1:00

1 x 300 as follows:

odd 100's are swim/kick by 50's NO FREE, desc these 100's 1-2;

2nd 100 is swim freestyle- "long & strong," focus on steady head position, full hip rotation, finish stroke

Check HR, then 1:00 rest between 1st & 2nd set

15 x 50 pull free w/choice equipment @ :55- keep it smooth & long, make interval; can adjust interval for last 6 (ex, 3 @ :50 and then 3 @ :45)

1:00 rest, check HR

Finish up with AMRAP...

With fins:

3 x out & backs @ :40- odds are all UDK, #2 is w/boards- these are all FAST

2 x 50 swim desc 1-2 to all out FAST @ 1:10 (PS, who can go 26.3 on free to celebrate Bobby Finke's last 50 in her Gold-medal winning 800 Free?) These 50's are free in odd rounds, NO FREE in even rounds

Warmdown a bit before you get out to help with the lanelines. Stay active over the break and get excited for the upcoming SCY season. Have a great day!

Wednesday Morning, July 28, 2021- written for SCY (on your own, wherever you can swim)

1 x 600- 300/200/100

1:00 rest

All @ :10 rest-

4 x 75- 50 fist free br3, 25 breast kick on your back

2 x 125- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE

9 x 100 as follows (3 sets of 3):

#1- 50 drill, 25 swim build to FAST TURN, 25 kick (4 FAST UDK's

#2- swim build/drill/swim FAST/kick by 25's

#3- 25 swim at 200 setup, 25 kick (4 FAST UDK's), :10 rest at the 50, then 50 swim FAST

Change strokes for each round of  3 x 100

Check HR after each round of 3, then take 1:00 rest

3 rounds of (1 set free, 1 set primary stroke NO FREE, 1 set choice):

4 x 50 swim at 200 GP @ 1:10

1 x 50 drill @ 1:30

1 x 75 swim FAST for time @ 2:00

100 drill/choice by 25's @ 2:00

3 x 50 swim at GP @ :10 rest

1 x 100 drill/choice by 25's @ :30 rest

1 x 75 swim FAST for time

Check HR, then 1 x 200 drill/swim/drill/kick by 50's

1:00 rest between rounds

Tuesday Morning, July 27, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 drill @ 1:00- all one stroke can be free

3 x 100 @ 2:00- 25 drill, 25 swim (same stroke for drill & swim), build swim to FAST TURN, then 50 kick on back- descend the 50 kick 1-3, focus on 4 FAST UDK's

2 x 200 @ 3:30- 1st 50 is always breast pull with free kick, then last 150 is drill/swim/drill by 50's (choice stroke for last 150, but all the same stroke)

Check HR, then take fins off

18 x 50 in sets of 6-

1-6, 2 swim free @ :50, 1 swim NO FREE build to FAST FINISH @ :55 (go @ :55 & 1:00 if needed)

7-12, 1 swim IM order :50 (#1 is fly, #3 is back and #5 is breast), evens are always swim free(smooth & long) @ 1:00

13-18, all @ 1:00- odds are swim choice, evens are kick on back- focus on 4 FAST UDK's, then hustle to make the interval!

1:00 rest, check HR, then get water.

Finish up with...

AMRAP:

2 x 150 @ 3:30- all swim, 100 in primary stroke (50 at 200 setup, :10 rest, then 50 FAST- same storke for both 50's), then last 50 swim smooth & long free

2 x 50 @ 1:30 swim FAST, 1st 50 is fly or free (don't go free in every round, get some fast fly in there for your IM), then 2nd 50 is from a running dive (stay straight on your entry into the water!); 2nd 50 is always in your primary stroke, NO FREE)

Take a minute rest between rounds, have some water. Do a good job with your strokes here (nothing sloppy!), and make sure the fast stuff is FAST!

Warmdown a bit before you help take out the lanelines. Wear your sunscreen today and drink plenty of water throughout the day. Have a great day!

Monday Morning, July 26, 2021- written for SCY (at whatever pool you can get to)

1 x 600- 300/200/100

1:00 rest

4 x 200 @ :15 rest as follows:

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

2- 100 drill, except 3rd 25 is swim (build), then 100 kick on back (4 FAST UDK's) neg split

3- 50 choice drill, 150 kick desc 50's 1-3 (middle 50 is kick w/boards)

4- entire 200 is swim/kick by 25's, build to FAST TURNS; 100 free, 1 NO FREE

Check HR, then...

8 x 75 @ 1:15 (or @ :10 rest if there is no clock)- 25 kick FAST w/boards (dolph kick for odds), then 50 swim FAST TURN; go 1-4 free, 5-8 NO FREE on the swim

Check HR, then 1:00 rest

5 rounds of:

4 x 100 @ 1:45-

odds- 25 kick FAST w/boards, 75 kick on back FAST TURNS, focus on 4 FAST UDK's

evens- 25 swim at 200 setup, :10 rest, 75 kick FAST w/boards

Check HR after #4, then take extra :20 rest...

1 x 125 kick FAST for time with boards

1:00 rest between rounds, check HR

Odd rounds, the kick is free (and swim); even rounds the kick is primary stroke NO FREE (and swim); 5th round is your choice

Finish up with 75's pull in sets of 4, desc 1-3/hold for #4, all @ 1:15, or @ :10 rest if no clock; mix up equipment from round to round.

Warmdown a bit before you get out. Wear your sunscreen today & drink plenty of water. Tomorrow's workout is at Broadlands from 6-8a for the athletes going to Zones & anybody who wants to train- it's not social hour, keep that in mind before you decide to show up. Have a great day!

Sunday, July 25, 2021- written for LCM at Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 50 @ 1:00 drill, 1st 15M is FAST UDK

1 x 100 @ 2:00- swim/kick by 50's, build the swim to FAST TURN

Go free/primary (NO FREE)/choice by round

Check HR & take fins off after 3rd round, go 200 easy drill/kick/drill/choice by 50's

1:00 rest

4 times through:

7 x 50 as follows:

1-2, swim IM order by 50's @ :55

3-5, pull free br3 (or 4/2) @ :45

6-7, swim IM order by 50's @ :55

*2 x 150's swim/drill/swim by 50's @ 2:45 (@ 3:00 if needed)- go 200 set up on 1st 50, swim FAST on 3rd 50

Check HR & get water after each round

*DISTANCE- instead of 150's, go 1 x 250 pull free desc 1-4 to something legit!

Finish up with...

150's swim with fins desc 1-3's @ 2:40- every 3rd 150 is smoking fast!

Warmdown a bit before you get out. Drink plenty of water today, wear your sunscreen & get excited to race this week in St. Pete's. Have a great day!

Friday Morning, July 23, 2021- written for LCM @ CM (Black/Black+)

Meet Warmup, then...

RACE DAY!!

Today we went two rounds of the following:

4 x 50 RACE from a dive @ 3:00- get times, figure avg time per 50 (multiply by 3)

8 minutes to warmdown

1 x 150 RACE from a dive- same stroke as the 50's, how close can you get to avg time/x3 from 50's?

8 minutes to warmdown

1st round is primary stroke NO FREE

2nd round is choice

DISTANCE-

Two options...

A) 5 x 800 @ :30 rest, odds are swim or pull desc 1-3 to FAST (#5 FAD), evens are swim/kick IM order @ 1:45 or swim NO FREE/free by 50's @ 1:35

B) 6 x 350 RACE (FAD) @ 6:00 best average- target your best 400M time or faster

Warmdown a bit before you get out. Wear your sunscreen this weekend & drink plenty of water each day. Sunday Morning at Broadlands, 6-8a. Have a great day!

Thursday Morning, July 22, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 150 @ 3:00- drill/kick (build)/drill by 50's

1 x 150 @ 3:00- swim/kick (FAST)/swim by 50's

Focus on FAST UDK to 10M;

1st round free

2nd round primary stroke NO FREE

3rd round choice (same stroke for both 150's)

3 times through:

5 x 50 @ :55 swim (odd 50's are IM order; even 50's are swim free, long&strong)

1* x 100 swim free br3 @ 1:25 or 1:35 (pick an interval & stick with it throughout)

No rest between rounds;

*add 2 x 100 in each round

Check HR when you can throughout the set

1:00 rest after 3rd round, check HR again

Until 7a, finish up with...

All with shnorkel & choice equipment:

200's @ 3:20 (odds) or 3:00 (evens)- 100 pull, 100 kick (kick is with shnorkel!!)

Warmdown a bit before you get out. Tomorrow morning is at CM, last RACE DAY of the LCM season. Wear your sunscreen today and drink plenty of water. Have a great day!

Wednesday Morning, July 21, 2021- written for SCY @ The D (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds of:

3 x 25 fly pull free kick @ :35 (even rounds are choice drill, NO FLY)

1 x 75 swim build fly/FAST UDK/swim FAST fly - by 25's, @ 1:30 (even rounds same as 25's drill)

No rest between rounds; check HR after 5th round, then take fins off.

9 x 100- odds & evens as follows:

odds @ 1:30- 25 swim fly build to FAST TURN

evens @ 1:40- all kick descend 1-4 to FAST

Check HR, then break into groups

DISTANCE- LONG SWIM

2400 (3 x 800)

1st 800- swim or pull, negative split (hand touch to get times, okay)

2nd 800- swim/kick by 50's NO FREE or swim IM (pick one), straight descend 1-8

3rd 800- swim or pull (whichever you didn't do for 1st 800), bigger negative split than 1st 800 (get times)

Check HR

Finish up with...

2 sets of:

4 x 50 drill @ 1:00

1 x 75 swim @ 1:00

4 x 50 swim FAST TURN @ :55

1 x 75 swim @ :55

4 x 50 swim strong neg split @ :50

1 x 75 swim @ :50

Check HR, then 1:00 rest before 2nd set. One round can be pull w/shnorkel & choice equip

STROKE GROUPS-

6 rounds of:

3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00 (every 3rd round @ :10 rest)

1 x 100 @ 2:00- 25 swim FAST/50 drill/25 FAST UDK

Get out for...

1 x 100 RACE from a dive, :10 apart (2 groups if necessary)

Go 3 rounds primary stroke, 3 rounds choice (but all the same stroke)

200 easy drill/choice by 50's after 3rd round & 6th round

Warmdown a bit before you get out. First ones to IHOP please tell them that you're a part of the group of 25 that called earlier this morning. Wear your sunscreen today & drink plenty of water. Have a great day!

Tuesday Morning, July 20, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 200 d/k/d/s by 50's @ 3:15

3 x 50 @ 1:00- 1/2 swim (build) 1/2 drill

1 x 200- as above, kick is FASTER

5 x 50 @ 1:00- odds swim (desc 1-3), evens kick on back FAST, UDK to 15M

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

1:00 rest after 2nd round, get water.

STROKE GROUPS-

8 rounds of:

1 x 150 @ 3:00- dr/sw/dr by 50's

3 x 50 swim @ 1:10 as follows:

1- 200 set up

2- 200 Goal Pace

3- FASTER than 200 GP

No rest between rounds, check HR after last 50 in each round (3rd 50 can be from running dive)

DISTANCE-

2 rounds of:

1 x 250 swim free @ 3:20- long & strong, make interval

3 x 150 desc 1-3 @ 2:20 by 50's as follows:

#1- NF/free/NF

#2- free/NF/free

#3- NF/free/NF

2 x 400 desc @ :20 rest (desc 100's 1-4, then desc 100's again, to FASTER

1 round can be pull, 1 round is swim

1:00 rest; check HR then...

3 x 100 swim at GP @ 1:40/1 x 100 drill @ 2:00 (drill is always @ 2:00)

4 GP/1 drill

5 GP/1 drill

In 2nd round, 100's swim at GP are @ 1:30

Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today & drink plenty of water. Have a great day!

Monday Morning, July 19, 2021- written for SCY @ CM (Black/Black+)

1 x 600- 300/200/100

1:00 rest

12 x 75 @ 1:15 in sets of 3-

1&2, drill/kick/drill- FAST UDK to 10y

1- all kick, get time & desc 1-4 to something FAST

Check HR after #12

Anybody who raced this weekend-

30/20/10, all @ 2:00 rest

Check HR after each; finish up with...

6 x 150 @ :20 rest, drill/swim/drill by 50's (swim is smooth & long, count strokes)

Odds- free

Evens- NO FREE

Check HR again before you get out

Everybody else:

7 x 100 as follows:

Odds- 25 swim NO FREE build, 75 swim choice @ 1:25

Evens- 25 kick w/boards, 50 swim neg split with FAST TURN, 25 kick w/boards @ 1:35

1:00 rest, check HR; then...

12 rounds of:

1 x 25 kick FAST w/boards @ :35

1 x 50 kick on back with FAST TURN @ :55

1 x 75 kick w/boards FAST FOR TIME @ 1:30

After 6th & 12th round...

3 x 100 pull @ 1:30 w/choice equip, desc 1-3

Check HR & 1:00 rest after 100's pull

Finish up with:

18 x 150 in 3's as follows:

Option A- all @ 1:50 (2 neg split; 1- for time, desc 1-3/4-6)

Option B- all @ 2:00 (2 neg split free, 1 swim NO FREE, get time & desc 1-3/4-6)

Warmdown a bit before you get out. Do an excellent job with your drylands today, wear your sunscreen & drink plenty of water all day long. Have a great day!

Sunday Morning, July 18, 2021- written for LCM @ Broadlands (Black/Black+ and Teal/Teal+)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 150 drill @ 3:00- small FAST UDK to 15M off each wall

3 x 50  @ 1:00- odds are swim desc 1-2; #2 is kick on back build to FAST, focus on UDK to 15M

No rest between rounds, go free/primary (NO FREE)/choice by rounds

Check HR after 3rd round

3 x 100 (AMRAP) as follows:

1- swim negative split free (or back) @ 1:30

2- swim/kick by 50's in primary stroke NO FREE- build swim to FAST TURN @ 2:00

3- all kick @ 2:30- straight descend through the set

Check HR after each 100 kick, but stay on interval (no additional rest)

Help with the lanelines before you get out.

Regular schedule coming up this week. Drink plenty of water this week & stay out of the sun if possible. Get excited to race at ISCA & have a great day!

Friday Morning, July 16, 2021- written for SCY @ Claude Moore (Black/Black+ and Teal/Teal+)

Meet Warmup, then...

RACE DAY!!

Today we went...

6 x 100 RACE from a dive @ 4:00- same stroke for first 4 x 100, then can change strokes.

Warmdown a bit before you get out & do an excellent job with your drylands at home. Wear your sunscreen & drink plenty of water today- it's going to be another day hot as blazes. Have a great day & enjoy your day off tomorrow!

Thursday Morning, July 15, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

2 x 150 @ 3:15- drill/kick/drill choice by 50's- 2nd 150 NO FREE

18 x 50 in sets of 6 as follows:

1-3 @ 1:00- 2 drill, 1 swim build to FAST

4-6, all kick @ 1:00, desc 1-3; focus on 4 FAST UDK's; in 2nd set of 6 these are @ :55, and in 3rd set of 6 these are @ :50

Check HR after #18, then

1 x 200- swim (build)/choice drill- kick or skulling, by 25's

1:00 rest, check HR again

4 rounds of:

5 x 50 swim odds & evens-

odds build to RACE PACE, NO FREE @ 1:00

evens- @ :50 cruise choice

1* x 150 swim free @ 2:10- desc 3 x 50 to FAST

*in 2nd set, go 2 x 150 @ 2:20, desc 1-2

in 3rd set, go 3 x 150 @ 2:30 desc 1-3

in 4th set, go 4 x 150 desc 1-3/hold for 4 @ 2:40

If there is time...

"out & back" relays with kickboards.

Warmdown a bit before you get out. Do an excellent job with your drylands today (at home, no DL's at CM today), and be sure to wear your sunscreen & drink plenty of water today. Get excited to race the next couple of weeks & have a great day!

Wednesday Morning, July 14, 2021- written for SCY at the D (Black/Black+)

1 x 600- 300/200/100

1:00 rest

12 x 75 @ 1:15-

odds- 50 fist free br3, 25 breast kick on back (1/2 way FAST UDK)

evens- drill/swim/drill by 25's in primary stroke- build swim to FAST TURN

Check HR, then 1:00 rest

DISTANCE-

4 rounds of:

4 x 100 swim at Goal Pace @ 1:30

1 x 250* drill/choice by 50's

:20 rest

3* x 50 swim at GP @ :10 rest

1 x 400 pull free w/shnorkel & choice equip, get time & desc 1-4 to smoking FAST

Check your HR after each round, then go 100 choice, last 25 skulling

Check HR again, then 1:00 rest

*in even rounds, the 250 is a 150 (drill/choice/drill by 50's), then 5 x 50 swim at Goal Pace @ :10 rest

STROKE GROUPS-

4 rounds of:

3 x 75 swim desc 1-3 to all out FAST @ 1:30 (get time for #3)

1 x 75 drill @ 1:30

1 x 150 RACE from a dive (go 3 groups per heat, :10 apart)

Not more than 1:00 rest after the 150 FAD before you get into the next round

Go odd rounds free, even rounds NO FREE

Everybody finish up with:

AMRAP of...

3 x 50 swim free desc 1-3 @ :50, except #2 is always @ :40

3 x 25 FAST UDK @ :40, except #2 is swim FAST in primary stroke @ :20

After every 3rd round, check HR, then...

1 x 300 pull free with shnorkel & choice equip, desc 100's 1-3 to what you can

Warmdown a bit before you get out. Wear your sunscreen today & drink plenty of water, get excited to race this weekend. Be sure to check your email for any schedule changes (for workouts Thursday through Sunday) or updates from the Meet Director. Have a great day!

Tuesday Morning, July 13, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

Drilling with fins (15 x 50 in sets of 3)

Work on breast pull w/dolph kick

6 rounds of:

1 x 150 @ 3:00- drill/swim free (long&strong)/drill

5 x 50 @ 1:00 as follows:

odds- from a running start, go 200 set up (#1), 200 GP (#3) and faster than GP (#%)

evens- always drill, bank the rest from odd 50's

Go 2 rounds primary stroke NO FREE, 2 rounds free, 2 rounds choice, but same stroke

Check HR after each round; after even rounds, get right into...

1 x 300 pull with shnorkel & choice equip, desc 3 x 100 to something JUICY

Warmdown a bit before you get out. Wear your sunscreen today & drink plenty of water; check your email for updates to warmup times, lane assignments, etc...for the meets this weekend. Get excited to race and have a great day!

Monday Morning, July 12, 2021- written for LCM @ CM (Black/Black+)

1 x 600- 300/200/100

1:00 rest

3 sets of:

2 x 75 @ 1:15- dr/k/dr by 25's

1* x 50 swim/kick by 25's @ :55

*in 2nd round go 2 x 50 @ :50, in 3rd round go 3 x 50 @ :45

Check HR after 3rd round, then finish up with...

1 x 200 kick FAST/easy by 25's

1:00 rest, check HR again

"Dirty Thirty"

30 x 100 as follows:

odds- kick FAST for time (get time), right into...

evens- swim free (or back) with a big, fat, JUICY negative split- really unload on the 2nd 50!

All @ 3:30 (every 3:30 go another 100 kick FFT)

Check HR after #30, then 1:00 rest

With shnorkel & choice equipment...

12 x 50 pull free (desc 2 rounds of 6) as follows:

1 each @ 1:00/:55/:50/:45/:40/:35, then descend again @ :40/:45/:50/:55/1:00/1:05

Check HR, then 1:00 rest

24 x 25 kick @ :45- "the usual" in sets of 4, odd rounds of 4 w/boards; even rounds of 4 on back (focus on 4 FAST UDK's throughout!)

1:00 rest, check HR

Finish up with...

1 x 150 kick FAST for time w/boards, goal is FASTER than your 200 Free best time

Warmdown a bit before you get out. Wear your sunscreen today and drink plenty of water. Get excited to race this weekend & have a great day!

Sunday Morning, July 11, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

2 x 100 @ 1:45- choice drill/breast pull dolph kick by 50's); 3rd round breast drill is free kick

1 x out & back @ :40- all FAST UDK

1 x 50 kick FAST @ :50, focus on 4 FAST UDK's

1 x out & back @ :30- all  FAST UDK

No rest between sets, check HR after 3rd round, then fins off

3 rounds of:

9 x 50 (odds & evens) @ :50/:40 or @ :55/:45

odds, swim build to race pace in primary stroke

evens, swim long & strong free, make interval

1 x 150 swim free or back desc 50's 1-3 (in 2nd round go 300, desc 100's 1-3; in 3rd round go 450, desc 150's 1-3)

With shnorkel & buoys, finish up with with 50's choice pulling desc sets of 3 @ 1:00 (odd rounds) or @ :10 rest (even rounds)

Warmdown a bit before you help with the lanelines. Wear your sunscreen today and drink plenty of water. Be on the lookout mid-week for an update on schedule changes at the end of the week due to the PVS meets. Have a great day!

Friday Morning, July 9, 2021- written for CY @ CM (Black/Black+)

Meet Warmup, then...

RACE DAY!!

Today went through the following:

4 x 50 from a dive @ 3:00 (one group of two heats every 1:30)

8:00 warmdown

Broken 200: 75/50/75, all @ :15 rest (1st 75 is from a dive)

8:00 warmdown

1 x 175 from a dive- 

10 minutes warmdown

Finish up with...

Celebrity Death Match 75's- 2 at a time, decide what you're going to race (everybody does at least 1)

Warmdown a bit before you go. Wear your sunscreen today & drink plenty of water. Get excited to race next weekend & keep up with your drylands. Sunday Morning at Broadlands at 6a. Have a great day!

Thursday Morning, July 8, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50 @ 1:00-

odds- choice drill, NO FREE after #5

evens- 1/2 fly pull free kick drill, 1/2 FAST UDK

Take off fins after #12 & check HR, then

1 x 100 easy choice

1:00 rest

3 rounds of:

1* x 100 swim long & strong free (BIG negative by 50's) @ 1:25 (@ 1:35, okay)

9 x 50 in sets of 3 (NO FREE for 1&2)

1- fly/back by 25's @ :55

2- back/breast by 25's @ :55

3- swim free (long & strong) @ :40- make interval

No rest between sets of 9

*go 3 x 100 to start 2nd round and 5 x 100 to start the 3rd round (anybody up for 7 after 3rd round?)

Check HR after last round, then 1:00 rest

Finish up with 150's pull free @ 2:30, desc 1-3's with shorkel & choice equip

Wear your sunscreen & drink plenty of water today. Be sure to check your email after 2p regarding drylands. Get excited to race next week & have a great day!

Wednesday Morning, July 7, 2021- written for SCY at The D (Black/Black+)

1 x 600- 300/200/100

1:00 rest

2 sets of:

3 x 75 @ 1:15- drill/drill/UDK by 25's

1 x 125- alternate drill/swim by 25's, but last 25 is skulling

1st round free, 2nd round is NO FREE

1:00 rest, check HR, then...

13 x 50 as follows:

odds- always kick, 1st 25 is always FAST; #1 is @ 1:05, then :05 faster by odd 50 (#13 @ :35!)

evens- swim/drill by 25's, build the swim to FAST TURN

1:00 rest, check HR again

DISTANCE- 

4 rounds of:

4 x 100 swim at Goal Pace @ 1:30

 *{1 x 250 drill/choice by 50's

   {3 x 50 swim at GP @ :10 rest

1 x 400 pull w/shnorkels & choice equip, get time & desc 1-4 to FAST

*in even rounds, go 1 x 150 drill/choice by 50's, and then 5 x 50 swim at GP @ :10 rest

PRIMARY STROKE-

3 rounds of:

3 x 100 @ 2:00-

#1- 25 swim FAST/75 drill

#2- 50/50

#3- 75/25

Add up fast times for 150 total

100 easy drill

BROKEN 150 from a dive (3 x 50 @ :10 rest in 1st round; 75/50/25 in 2nd round; 25/50/75 in 3rd round)

250 choice/drill by 50's

Warmdown a bit before you get out. Wear your sunscreen today and drink plenty of water- even if you're not outside during the day! Tomorrow morning at Broadlands, regular time. Have a great day!

Tuesday Morning, July 6, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 150 @ 3:00- dr/kick/drill by 50's

3 x 50 @ 1:00 (same stroke as 150) swim (build), last 15M is drill

Go free/primary/choice by round.

After 3rd round, finish up with...

3 x 100 swim/kick by 50's @ 2:15, desc 1-3 to all out FAST!

1:00 rest, check HR

DISTANCE-

3 rounds of (one round can be pull):

6 x 250's free, desc 1-3 and 4-6 as follows:

1-3 @ 3:40/3:20/3:00- get time, then right into...

4-6 @ 3:20/3:40/4:00- FAST for time, get HR then 1:00 rest

STROKE GROUPS-

4 rounds of:

5 x 50 swim at 200 Goal Pace as follows:

1 @ 1:10

2 @ :10 rest

3 @ 1:10 (bank the rest, okay)

4- all drill @ 1:10

5- swim FASTER than 200 GP- get time & check HR, then...

1 x 150 dr-swim-dr by 50's- swim is at 200 setup

Check HR again, then 1:00 rest

2 rounds primary stroke, 2 rounds free

With fins, finish up with...

150's swim desc 1-3's @ 2:40 to all out FAST (change strokes after each round of 3

Warmdown with 50's @ :10 rest, skulling/drill/swim DPS by 1/3's

Wear your sunscreen & drink plenty of water today, don't forget DRYLANDS at CM @ 3:30p. No bad weather today, so everybody should be there. Have a great day!

Monday Morning, July 5, 2021- written for SCY @ CM (Black/Black+)

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:10- 50 fist free br3, 75 dr-k-dr by 25's in primary stroke

Check HR, then...

3 sets of:

2 x 75 @ 1:20- dr/kick FAST (1/2 UDK)/dr

3 x 100 swim/kick @ 1:35* (same stroke as the 75's)

*100's in 2nd round are swim IM @ 1:25

*100's in 3rd round are swim free br3 @ 1:15

Check HR after each round

2 rounds of:

3 x 100 kick @ 1:40- 25 dolph kick wbds/50 kick on back/25 kick breast wbds, desc 1-3 to JUICY

2x: {1 x 50 kick @ :50- FAST between the flags

      {1 x 50 swim @ :40- FAST TURN

      {1 x 50 kick @ :50- FAST between the flags

      {1 x 50 drill choice @ 1:00

      {1 x 50 kick @ :40- make interval

      {1 x 50 swim @ :50 FAST TURN

      {1 x 50 kick @ :40- make interval

       Check HR, 50 easy

3 x 100 kick @ 2:30, all FAST as follows- 

50 FAST w/boards, 25 swim free br3, 25 kick on back (these are primary stroke in 2nd round)

Check HR, go 150 drill/kick by 25's, then check HR again

1:00 rest between rounds, check HR

Warmdown with 7 x 50 @ :10 rest, odds are drill/skulling; evens are kick choice FAST turn

Wear your sunscreen today and drink plenty of water. Only two weeks left, stay focused and get a great job done each day. Have a great day!

Sunday Morning, July 4, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

With fins, four rounds of:

4 x 50 drill @ 1:00- 1st 2 x 50 are breast pull w/dolphin kick, last 2 x 50 are choice in primary stroke

3 x out & backs (all FAST UDK) to 15M, @ :45/:35/:25 by 25's

No rest between sets, check HR after 4th round, then take fins off for...

1 x 200 drill/swim/kick/swim by 25's- FAST TURNS on the 25 swim

1:00 rest, check HR

3 rounds of:

15 x 50 (odds/evens) as follows:

odds- 35M swim FAST/15M drill- can desc 35M swim for 1/3/5, then all FAST, @ 1:00

evens- all swim long&strong free br3 @ :50

Check HR after #15, then get out...

1 x 150 swim free from a running start- desc the 3 x 50's from long&strong to build to FAST

Check HR after each 150

1:00 rest between rounds.

If there is time...

"reverse balls" (which is "reverse" or opposite of "bucket of balls," meaning, 1 ball- whomever gets it is OUT, done for the day)

Warmdown a bit before you leave. Be sure to wear your sunscreen today & drink plenty of water. Celebrate tonight responsibly, we're all proud to be Americans, we shouldn't be embarrassed tomorrow morning with the way we celebrate our patriotism. Regular workouts tomorrow morning, have a great day! 

Saturday Morning, July 3, 2021- written for SCY for anybody who can get a swim in this weekend

1 x 600-300/200/100

1:00 rest

12 x 75 @ :10 rest-

odds- drill/kick/drill by 25's @ 1:20- sharp drilling here, nothing sloppy

evens- kick/swim/kick by 25's @ 1:10- focus on FAST UDK's, build swim to FAST TURN

3 x 300 swim @ :15 rest as follows:

odds- swim IM/primary stroke (NO FREE)/IM by 100's

#2- swim primary stroke (NO FREE)/IM/primary stroke (NO FREE) by 100's

The 100's primary stroke are swim/kick by 50's

The 100's IM swim are descend 1-5

Check HR, then 1:00 rest

Go a pyramid to finish up, all @ :10 rest on the way up, then on :15 rest on the way down...

Odd swims are all swim/kick in primary stroke (odd 50's swim/even 50's kick focus on UDK's

Even swims (meaning, the2nd 250, 2nd 350, etc...) are all straight swim free or back (pull free if you have equip), desc 50's in each to what you can

2 x 250

2 x 350

2 x 450

2 x 550

2 x 450

2 x 350

2 x 250

You can change strokes for the odd swims (swim/kick by 50's), but NO FREE

Warmdown a bit before you get out. Wear your sunscreen & drink plenty of water, celebrate the 4th of July responsibly. Have a great day!

Friday Morning, July 2, 2021- written for SCY @ CM (Black/Black+)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

4 x 100 RACE from a dive @ 6:00 (one group every 2:00)

10 minutes to warmdown

(figure avg time from 4 x 100, and divide in half for 50 time)

BROKEN 150- 3 x 50 RACE @ :10 rest (1st 50 from a dive, others from a push)

10 minutes to warmdown (were you faster on ALL 3 x 50's than half your avg time from 4 x 100's?)

PMI, what could you have done to be better today?

10 minutes to work on stroke, turns, etc...

Finish up with...

1 x 175 RACE from a dive, goal is to be FASTER than your 200 Goal Time

 

Warmdown a bit before you go. Wear your sunscreen this weekend & be sure to drink plenty of water each day. Sunday Morning back at Broadlands, 6-8a. Have a great day!

Thursday Morning, July 1, 2021- written for LCM @ Broadlands (Black/Black+)

1 x 600- 300/200/100

1:00 rest

6 rounds of:

1 x 150 drill/swim/drill by 50's @ 3:00

1 x 100 swim/kick by 50's @ 2:00 (same stroke as 150), get time & desc 1-2's

No rest between rounds

Go 2 rounds free, 2 rounds primary, 2 rounds choice

Check HR after even rounds

3 rounds of:

18* x 50 in sets of 3 as follows:

2- swim free cruise/build (by 50's) @ :50

1- swim IM order by 25's (NO FREE) @ :50

2 x 300 pull free w/shnorkel & choice equip @ 4:30 (distance) or 5:00, desc 1-2 (paddles for only 1 x 300)

Check HR after each round

*In 2nd round, the 18 x 50 are: 2 swim/kick NO FREE @ :55, and then 1 swim free br3 @ :50/:45/:40

In 3rd round, go 2 swim primary desc 1-2 @ :55, and then 1 swim free br3 @ :40

Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today & drink plenty of water; and be sure to check your email this afternoon BEFORE you leave for drylands. Have a great day!

Wednesday Morning, June 30, 2021- written for SCY @ The D (Black/Black+)

1 x 600- 300/200/100

1:00 rest

13 x 75 as follows:

1-5 @ 1:15, 50 fist free br3, 25 bpk

6-10 @ 1:10, drill/swim/drill in primary stroke NO FREE, build swim to FAST TURN

11-13, all kick @ 1:20 desc 1-3 to FAST; kick is choice, but 1st 25 is always with your board

Check HR, then...

10 minutes of whatever you need to do to get ready...

DISTANCE- 

4 x 1200 @ not more than 1:30 rest

1&2, alternate 400 IM (75 swim/25 drill) with 400 swim/kick by 50's (desc 100's 1-4)

#3- swim 12 x 100 at Goal Pace @ 1:30

#4- pull w/choice equipment (shnorkel throughout) desc 400's 1-3 

Warmdown before you go

Fly/Breast-

AMRAP:

3 x 100 swim/50 drill/swim @ 1:40- swim is build to RACE PACE, drill is PERFECT

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

1 x 100 @ 2:00- drill/choice/drill/skulling by 25's

No additional rest between rounds, except...

After every 3rd round go 2 x 200 pull free choice equip @ 3:00, desc 1-2

Warmdown before you go

BACKSTROKE-

AMRAP:

3 x 75 swim back @ 1:10 (@ 1:20 if needed) desc 1-3 to RACE PACE; focus on tempo & UDK's

1* x 150 swim FAST for time @ 3:00 (*add 1 x 150 each round, BAE)

100 easy dill @ 2:00- mix it up, can be another stroke

After every 3rd round go 2 x 200 @ 3:00- 150 pull (choice equip)/50 drill

No additional rest between rounds

Warmdown before you go

SPRINTERS-

AMRAP:

3 x 100 @ 1:40- 25 kick FAST, 75 dr/sw/drill- swim is build to FAST TURN

5 x 25 swim FAST @ :45* except #3 is always @ :20 *these 4 x 25 get :05 FASTER by rd to :20)

Check HR after every round; after every 3rd round...

1 x 300 drill/kick/drill by100's @ 5:00

No additional rest between rounds

Warmdown before you go.

Be sure to wear your susncreen today and drink PLENTY of water. Have a great day!