Monday Morning, August 30, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

Water's still warm, we'll keep it to short stuff for another few days...

With fins, 18 x 50 @ 1:00-

1- 15M small FAST UDK, then fly pull w/free kick drill

2- choice drill

3- 20M small FAST UDK, then swim build to FAST (same stroke as previous 50 drill)

Check HR after last 50, take fins off

3 rounds of big 50's as follows:

3 x 50 swim @ 1:00 desc 1-3 to what you can (all one stroke)

1 x 50 kick FAST for time @ 1:15

2 x 50 swim desc 1-2 @ 1:00 (one stroke)

2 x 50 kick FAST for time @ 1:15

1 x 50 drill choice @ 1:00

3 x 50 kick FAST for time @ 1:15

Check HR after each round, hop out for a minute to get water between rounds

AMRAP, finish up with...

1 x 25 @ 1:00- 1/2 FAST UDK, 1/2 swim FAST

1 x 50 (back to the deep end wall & out) swim build to FAST TURN, then FAST UDK back to LG stand

1 x 25 @ 1:00 drill

Change strokes after rounds of 2

Saturday Morning, August 28, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins, 8 rounds of:

1 x 50 drill @ 1:00 (odd rounds are freestyle, even rounds are choice NO FREE)

2 x out & backs @ :45- all UDK, fwd ss @ :15M, 2nd o&b is FAST

Check HR after 8th round, then take fins off

1 x 300- 50 swim build to FAST turn, 25 kick FAST, 25 drill (change strokes by 100's)

Check HR again

8 rounds of:

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

1 x 50 swim (same stroke as 150) build to FAST @ 1:00

1 x 50 kick FAST w/boards @ 1:00

No rest between sets; go 2 rounds free, 2 rounds back, 2 rounds breast, 2 rounds fly

Check HR after 8th round, then 1:00 rest

Until 7a, finish up with...

50's swim as follows:

odds are swim free smooth & long @ :50;

evens are swim IM order build @ 1:00

Take extra :30 rest after every 8 x 50 & check HR

Friday Morning, August 27, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

12 x 50 @ 1:05 as follows:

odds- choice free drill

evens- choice drill, back or breast

Check HR, then on the :30...

3 x 100 @ 2:00-

25 drill/50 swim (FAST TURN)/25 drill-kick-or skull

These 3 x 100 are either back or breast

Check HR again, then 1:00 rest

Talk about fly...

With fins, 9* rounds of:

1 x 50 fly drill @ 1:00

1 x "out&back" @ :45

1 x 50 swim fly build to FAST @ 1:00

*every 3rd round, go "2/2/2"

After 6 rounds, check HR, then TAKE OFF FINS for last 3 rounds

1:00 rest after 9th round, check HR

Finish up with...

AMRAP

1 x 200 @ 3:45- drill/choice/drill/skulling by 25's (1st 100 is choice, 2nd 100 is NO FREE)

3 x 100 swim free br3 @ 1:30 (1st round; 2nd & 3rd rounds are swim free/NO FREE by 50's @ 1:45)

:30 extra rest after each round, check HR

Thursday Morning, August 26, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

First day of classes today for most of you; if anybody has to get out early in order to get to school on time, that's fine- but please, don't abuse that policy!

Talk about backstroke:

*body flat

*head still

*roll hips evenly & completely

With fins:

6 x 50 @ 1:00- 6 kicks 1 pull backstroke drill, focus on 4 FAST UDK's & keep head still/rotation

3 x 150 @ 2:40, by 50's...

50- kick, UDK as fast as you can to 12-15M, then kick on back with arms toward sky

50 back sit & spin back drill (25M), choice drill (25M)

50 swim back build to FAST 

18 x 50 (fins off after 9, take extra :30 rest, otherwise stay on interval) in 3's:

1- ra3 la3 back drill @ 1:00

2- 1/2 kick (UDK to 12-15M), 1/2 choice drill @ 1:00

3- swim smooth & strong backstroke @ :55 (6th 50/12th 50/18th 50's all @ :50)

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

1 x 300 by 100's-

50 kick/50

Tuesday Morning, August24, 2021- written for LCM @ Broadlands

Day 2-

*Keep voices down

*Everybody helps with lanelines

*Get in feet first

600- 300/200/100

1:00 rest

Talk about breaststroke

*Get flat at the end of each stroke

*Head looks down until hands are outside your shoulders on the press

*Squeeze feet together to complete the kick

With fins, 6 rounds of:

3 x 50 drill @ 1:00 (all breaststroke drill in odd rounds, #1 is free drill in even rounds)

2 x out & backs @ :50- all FAST, all UDK (fwd somersault @ 15M mark, then on back)

1 x 100 kick @ 1:45 (@ 1:30 in even rounds)- FAST backstroke turn, focus on FAST UDK's

Check HR after odd rounds, & last round

1:00 rest after 6th round, take fins off

Finish up with AMRAP...

6 x 50 swim @ 1:00- 1&2, swim free desc 1-2; #3 is swim breaststroke build; #4 swim free @ :50 (build), #5&6 are swim breaststroke desc 1-2

6 x 50 kick- odds build @ 1:10, evens FAST @ :50 (odd rounds, middle 2 x 50's with boards, others on back; even rounds, middle 2 x 50 on back, others with boards)

1 x 200 pull free after EVEN rounds only

Check HR after even rounds, then 1:00 rest

Everybody helps with the lanelines before they leave. Be sure to drink your water today, wear your sunscreen, and, USE YOUR TIME WISELY ON YOUR DAY OFF TOMORROW. Thursday here again at Broadlands, same time. Have a great day!

Monday Morning, August 23, 2021- written for LCM @ Broadlands (SrG, SrS AM and SrS IL)

Welcome back! I hope everybody enjoyed the break and is excited to be back in the water. Keep in mind the schedule for this week is Monday, Tuesday, Thursday & Friday (Wednesday Morning is OFF), then Saturday morning as well. Let's get to work....

1 x 600- 300 swim easy freestyle, 200 reverse IM drill, 100 kick on back

1:00 rest

2 sets of (1st set is with fins, 2nd time through is without fins):

4 x 50 catchup free drill @ 1:00

1 x 100 swim/kick free by 50's @ 2:00- keep stroke long, head still & roll hips evenly

4 x 50 ra2 la2 free drill @ 1:00

1 x 100 swim/kick free by 50's- as above, still @ 2:00

6 x 50 @ 1:00- odds choice drill, evens are kick on back build, focus on 4 FAST UDK's

3 x 100 swim/kick by 50's @ 2:00- odds are free, #2 is your choice, NO FREE

1:00 rest, check HR, take off fins after 1st set

After 2nd set, check HR, then...

1 x 300 as follows:

Each 100 is 25 drill/50 swim (build into FAST TURN), last 25 meters is skulling. Go a different stroke for each 100

1:00 rest, check HR again

With boards where noted, AMRAP:

2 x out & backs kick with boards @ :50 (go to the 15M mark), free kick out, fwd ss, dolph kick back

1 x 50 kick on back build to FAST @ 1:00 (focus on 4 FAST UDK's off the wall)

1 x 50 kick FAST on back @ 1:30- same FAST 4 UDK's

After even rounds...

1 x 100 25 drill/50 swim FAST TURN/25 drill

1:00 rest, check HR

Finish up with...

4 x 50 choice drill @ :20 rest before you help take out the lanes.

Be sure to wear your sunscreen today, drink plenty of water AND make sure you have any school projects or summer reading assignments all wrapped up- it's important to get off to a good start at school. See you back here tomorrow morning, have a great day!

Sunday Morning, August 1, 2021- written for LCM @ Broadlands (ZONES, plus Ainsley)

1 x 600- 300/200/100

1:00 rest

With fins:

3 x 100 drill/kick on back- by 50's, #3 is NO FREE, all @ 2:00

15 x 50 @ 1:00- 3 drill, 1 swim build, 1 kick FAST (change stroke after 5 & 10)

1 x 150 swim build/drill/swim FAST

Check HR, take fins off, then 1:00 rest

2 rounds (200's get faster):

5 x 100 @ 1:50 (evens @ 2:00)- odds swim IM order by 50's, evens kick on back (4 UDK's)

4 x 50 swim choice @ :55 desc, except #3 is free @ :45

1 x 200 swim free br3- get time, desc 1-2

1:00 rest between rounds, check HR

After 2nd set, finish up with...

With fins:

9 x 150 swim desc 1-3 free/NO FREE/kick by 3's, all @ 2:40