Monday Morning, September 27, 2021- written for SCY @ The D

1x 600- 300/200/100

1:00 rest

One time through:

8 x 75-

4 @ 1:30- 50 ra2 la2 free/25 BPK

4 @ 1:20- w/shnorkels, 50 fist free drill/25 BPK

8 x 50 @ 1:00- fly pull free kick/FAST UDK by 25's

8 x 25- focus on 4 FAST UDK's throughout

odds- choice fly drill @ :40

evens- swim fly build to FAST

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

6 x 100 @ 1:45 as follows:

1-3, 25 drill NO FREE/75 swim long&strong free br3, desc 75 free to what you can

4-6, 25 swim build to FAST TURN (same stroke as 25 drill in 1-3), then 75 kick choice, except middle 25 is all UDK on stomach, desc 75 kick to something JUICY!

:30 extra rest after last 100 to check HR, then 

3 x 150 as follows, in odd/even rounds (odd round of 3 x 150, then an even round of 3 x 150)-

Odd rounds (of 3 x 150's) all @ 3:30 (start each of the 3 x 150's every 3:30)

4 x 25 kick FAST w/boards @ :45*- except #3 is always @ :20 (*gets :10 FASTER by round)

1 x BROKEN 50- 25 FAST UDK on stomach/:10 rest/25 swim FAST

Check HR after each 50; after 3rd 150 get into...

Even rounds (of 3 x 150's):

The 1st time through, each 150 was 100 pull/50 kick FAST w/boards- all with shnorkels @ 2:30

The 2nd time through, each 150 was 50 pull/100 kick FAST- all with shnorkels & boards @ 2:45

The 3rd time through was all kick with shnorkels & boards @ 3:00 as follows:

#1, BROKEN 3 x 50 @ :10 rest

#2- BROKEN, 75/25/50- all @ :10 rest

#3- all kick FAST for time

Warmdown with 6 x 75 @ :15 rest, FAST breakout, then drill to 50yds, then last 25 is choice kick

Do an excellent job in school today, be sure to remind your parents about breakfast & Goal Talks on Wednesday Morning at IHOP. Have a great day!

Sunday Morning, September 26, 2021- written for LCM @ The St. James

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of (last 2 rounds- NO FINS):

2 x 50 drill @ 1:00 (same stroke for both)

1 x out & back @ 1:00- all FAST to 15M (not 10 or 12M, 15M!) as follows-

FAST UDK on stomach off the wall to 15M, forward ss, then SWIM FAST back to the wall (same stroke for drill & swim)

After 4th round, take 1:00 rest to check HR & take off fins, then last two rounds WITHOUT fins

Check HR after 6th round, then continue into...

1 x 600 (as 150, 4x consecutively)-

Each 150 is drill/swim/kick by 50's- drill is perfect, swim is build to 200 setup, kick is 1/2 FAST 1/2easy

Change strokes after the 300 if you'd like

Check HR after 600, then 1:00 rest

BIG set of 100's...

10 x 100-

odds long & strong free br3 with FAST TURN @ 1:30

evens- swim/kick by 50's in primary stroke NO FREE @ 2:00- desc 1-5 to something JUICY!

1 x 200 pull free w/shnorkel, get time

1:00 rest

10 x 100-

odds- as above @ 1:30

evens- @ 2:00 swim IM (NO FREE, go 33M each of fly/back/breast)- get time & desc 1-5

1 x 200 pull free- faster than 1st 200

1:00 rest

5 rounds of:

1 x 100 swim free- as above, except it's negative split @ 1:45; then get pulling equip (QUICKLY!)

1 x 150 pull free w/shnorkel, get time & desc 1-5 to FAST! All 150's @ 2:45

Check HR after last 150 pull free, then...

150 drill choice before you get out.

Do an excellent job with your HW today, thank your parents for getting you out to the St. James this morning. Make sure you're ready for the week ahead at school, and get excited to race at our JP Popovich meet in two weeks. Have a great day!

Friday Morning, September 24, 2021- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

Today we'll go 2* rounds of:

4 x 50 RACE from a dive @ 4:00 (one group every 2:00, 2 heats per group)

8 minutes of active recovery (drill/kick/swim/skulling...but NO jabber jawing!)

Get avg time per 50, x3...then:

BROKEN 150 RACE (same stroke): 75/50/25, all @ :10 rest

8 minutes of active recovery (as above)

*DISTANCE GROUP- after 1 round of the above (on other side of bulkhead), 2 rounds of:

3 x 300 swim free desc to all out FAST @ 5:30 - get avg time per 100 from #3

8 minutes active recovery

3 x 100 race @ 1:30- goal is to hold your avg time from 3rd 100 (3:15 = 1:05, hold 1:05's or faster)

8 minutes active recovery between rounds

Wamdown a bit before you get out, thank Kristy for the workout. Do an excellent job in school today, get excited to race in two weeks at JPP Meet. Regular schedule this weekend. Have a great day!

Thursday Afternoon, September 23, 2021- written for SCY @ The D (PM JrG)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 150 drill/kick by 25's, build kick to fast & desc 1-3, all @ 3:00

4 x 25 swim (same stroke as drilled above) @ :35 (desc1-3), except 3rd 25 is FAST UDK @ :25

No rest between rounds; go free, primary NO FREE, choice by 25's

Check HR after 3rd round, then...

15 x 50 in sets of 3 as follows:

1&2- swim IM order by 25's @ :55, desc 1-2 (same order for both; 1&2 are fly/back, etc...)

#3- all swim free br3 FAST TURN @ :45

Adjust intervals to 1:00 & :50 if necessary

2 times through:

6 x 75 as follows (all 75's are IM's by 25's, NO FREE):

odd rounds- swim/kick/swim by 25's @ 1:30 (or 1:35), desc to FAST

even rounds- 50 kick w/boards, 25 swim @ 1:35 (or 1:40) desc to FAST

EXCEPT...

#3 is 100 swim free @ same interval; (even rounds go 25 swim primary/75 swim free same interval)

#6 is 100 swim IM FAST for time

Check HR after every round, then...

After odd rounds: 2 x 150 pull w/shnorkel desc 1-2 to FAST @ 3:00

After even rounds: 7 x 50 kick @ :10 rest desc to all out FAST

1:00 rest between rounds, check HR

After 2nd round...

1 x 200- drill/choice by 25's, check HR again, then finish up with...

100's swim free br3 @ 1:25- as many as you can go; good turns & UDK's, keep it long&strong @ 1:35 if necessary)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!

Thursday Morning, September 23, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 150 drill/kick by 25's, build kick to fast & desc 1-3, all @ 2:45

4 x 25 swim (same stroke as drilled above) @ :35 (desc1-3), except 3rd 25 is FAST UDK @ :25

No rest between rounds; go free, primary NO FREE, choice by 25's

Check HR after 3rd round, then...

15 x 50 in sets of 3 as follows:

1&2- swim IM order by 25's @ :50, desc 1-2 (same order for both; 1&2 are fly/back, etc...)

#3- all swim free br3 FAST TURN @ :40

4 times through:

6 x 75 as follows (all 75's are IM's by 25's, NO FREE):

odd rounds- swim/kick/swim by 25's @ 1:10 (or 1:15), desc to FAST

even rounds- 50 kick w/boards, 25 swim @ 1:15 (or 1:20) desc to FAST

EXCEPT...

#3 is 100 swim free @ same interval; (even rounds go 25 swim primary/75 swim free same interval)

#6 is 100 swim IM FAST for time

Check HR after every round, then...

After odd rounds: 2 x 250 pull w/shnorkel desc 1-2 to FAST @ 4:00

After even rounds: 7 x 50 kick @ :10 rest desc to all out FAST

1:00 rest between rounds, check HR

After 4th round...

1 x 200- drill/choice by 25's, check HR again, then finish up with...

100's swim free br3 @ 1:15- as many as you can go; good turns & UDK's, keep it long&strong

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!

Wednesday Morning, September 22, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

5 x 25 drill @ :35- except #'s 3 & 5 are FAST UDK on stomach @ :20

1 x 75 @ 1:00- 25 swim build to FAST TURN (same stroke as 25's drill above), 50 kick on back

No rest between rounds, change strokes from round to round

After 3rd round, check HR then take fins off

5 x 200 @ 3:30- 

100 drill/swim by 25's, build swim to FAST TURN

50 kick w/boards, desc 1-5 to giddyup

50 choice drill in 4th best stroke (NO FREE)

3 rounds of:

3 x 50 swim 4th best/choice by 25's (NO FREE on 1st 25)- go @ :55/:50/:45 by 50

3 x 75's swim free br3 @ :55/:50/:45- by 75 (can go @ 1:05/:55/:45 if needed)

Check HR after each round, then 1:00 rest

LONG SWIM-

3 times through:

150 swim IM (50 of each, NO FREE)- get time

150 kick (FAST)/drill by25's

150 swim IM- as above, but faster

150 swim free br3- desc the 50's from cruise to long&strong to giddyup!

After 3rd time through, check HR, then get water

GOAL TALKS- we can start one or two before you get into the LONG SWIM; otherwise, plan on warming down after the LONG SWIM before it's your turn. Do an excellent job in school today & get excited for RACE DAY on Friday Morning. Have a great day!

Tuesday Afternoon, September 21, 2021- written for SCY at the D (PM JrG)

 1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:50 (@ 2:00 if needed)

odds- 50 fist free br3, 50 choice drill in primary stroke NO FREE

evens- swim/kick on back by 50's in primary stroke (same stroke as 2nd 50 drill above), get time & desc 1-4  to something JUICY!

Check HR after #8, then...

6x:

1 x out&back @ :40- all FAST UDK

1 x 25 drill @ :40- nothing sloppy here

Check HR after last time through, then :30 rest, then...

4x:

1 x 25 swim at 200 setup (primary stroke, NO FREE) @ :40

1 x 25 swim FAST same stroke as 1st 25, @ :40

1 x 50 swim free long&strong @ :50, get time

1 x 50 swim free faster than previous 50, @ 1:00

No extra rest between sets, do a good job with those 2 x 50's free!

Check HR after 4th time through, then...

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

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

4 rounds of:

4 x 25 swim 15y FAST/10y drill @ :40, except #3 is all swim FAST @ :20

1 x 75 kick/drill/drill by 25's @ 1:40- kick is on back, focus on 4 FAST UDK's & breakout

1 x 75 swim FAST for time- same stroke as 25's, get time; then right into...

1 x 50 drill PERFECT @ 1:00- same stroke as 25's/75

After even rounds...

2 x 150 pull free w/shnorkle & choice equip, desc 1-2 @ 3:00

DISTANCE-

4 rounds of:

2 x 150 swim neg split free br3 @ 2:30

1 x 350 swim free br3 @ 5:00

2nd & 5th rounds are pull w/shnorkels (can add :10 to intervals)

After 3rd & 6th rounds...

5 x 100 swim IM, last 25 kick on back- all @ 2:00 desc 1-5 to something smoking FAST!

Warmdown a bit before you get out. Do an excellent job with your HW tonight, don't forget about workout tomorrow morning. Have a great day!

Tuesday Morning, September 21, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

8 x 100 @ 1:45-

odds- 50 fist free br3, 50 choice drill in primary stroke NO FREE

evens- swim/kick on back by 50's in primary stroke (same stroke as 2nd 50 drill above), get time & desc 1-4  to something JUICY!

Check HR after #8, then...

6x:

1 x out&back @ :30- all FAST UDK

1 x 25 drill @ :30- nothing sloppy here

Check HR after last time through, then :30 rest, then...

4x:

1 x 25 swim at 200 setup (primary stroke, NO FREE) @ :35

1 x 25 swim FAST same stroke as 1st 25, @ :35

1 x 50 swim free long&strong @ :40, get time

1 x 50 swim free faster than previous 50, @ :50

No extra rest between sets, do a good job with those 2 x 50's free!

Check HR after 4th time through, then...

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

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

6 rounds of:

4 x 25 swim 15y FAST/10y drill @ :35, except #3 is all swim FAST @ :20

1 x 75 kick/drill/drill by 25's @ 1:30- kick is on back, focus on 4 FAST UDK's & breakout

1 x 75 swim FAST for time- same stroke as 25's, get time; then right into...

1 x 50 drill PERFECT @ 1:00- same stroke as 25's/75

After even rounds...

2 x 150 pull free w/shnorkle & choice equip, desc 1-2 @ 2:30

DISTANCE-

6 rounds of:

2 x 150 swim neg split free br3 @ 2:10

1 x 350 swim free br3 @ 4:20

2nd & 5th rounds are pull w/shnorkels (can add :10 to intervals)

After 3rd & 6th rounds...

5 x 100 swim IM, last 25 kick on back- all @ 1:40 desc 1-5 to something smoking FAST!

Warmdown a bit before you get out. Do an excellent job in school today, be ready to talk about your SCY goals tomorrow morning. Have a great day!

Monday Afternoon, September 20, 2021- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

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

5 x 25 kick-

1, 4 & 5 all @ back @ :30- FAST UDK's & breakout!

2&3 w/boards FAST @ :45

No rest between rounds, check HR after 3rd round

12 x 75 @ 1:20 in 4's

1-2, 25 kick FAST w/boards, 50 swim free FAST TURN

3-4, 25 kick FAST on back (4UDK's), 50 swim back/breast by 25's

Check HR, then 1:00 rest

6 x 300 as follows:

3 x 50 kick FAST/easy by 25's @ 1:05, except #2 is FAST FOR TIME (get time) @ :50

1 x 150 swim @ 3:00- 50 FAST/100 drill-kick (2nd round is 100 swim FAST/50 drill; 3rd round is all swim FAST

Rounds 4-6 are primary stroke NO FREE

If there is time, finish up with...

50's kick (AMRAP)as follows in sets of 3:

1-2 on back neg split @ 1:05

#3 FAST FOR TIME w/boards @ :50

1:00 rest after every 5th round, check HR

Do an excellent job with your HW tonight, don't forget about morning workout on Wednesday Morning. Have a great day!

Monday Morning, September 20, 2021- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 125 @ 2:00-50 fist free br3, 75 drill/kick/drill by 25's NO FREE

5 x 25 kick-

1, 4 & 5 all @ back @ :25- FAST UDK's & breakout!

2&3 w/boards FAST @ :35

No rest between rounds, check HR after 3rd round

12 x 75 @ 1:10 in 4's

1-2, 25 kick FAST w/boards, 50 swim free FAST TURN

3-4, 25 kick FAST on back (4UDK's), 50 swim back/breast by 25's

Check HR, then 1:00 rest

6 x 300 as follows:

3 x 50 kick FAST/easy by 25's @ :55, except #2 is FAST FOR TIME (get time) @ :45

1 x 150 swim @ 2:45- 50 FAST/100 drill-kick (2nd round is 100 swim FAST/50 drill; 3rd round is all swim FAST

Rounds 4-6 are primary stroke NO FREE

MYSTERY SET- guess it and you STILL have to do it!

Figure out your avg time for the 50's kick FAST @ :45, then x3 for a 150 total; then...

BROKEN 150 kick: 3 x 50 all kick FAST with boards @ :10 rest

Finish up with...

50's kick (AMRAP)as follows in sets of 3:

1-2 on back neg split @ :55

#3 FAST FOR TIME w/boards @ :40

1:00 rest after every 5th round, check HR

Do an excellent job in school today, be ready to talk about SCY goals on Wednesday Morning. Have a great day!

Sunday Morning, September 19, 2021- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

First day back at LCM, warmup well so you're ready to swim fast at the end

With fins:

15 x 50 in sets of 3:

1-2, choice drill @ 1:00 (change drill from round to round)

1- kick on back FAST @ :55*

*gets :05 faster by round

Check HR after #15, then get right into...

1 x 150 drill/swim/drill by 50's

1:00 rest, take off fins

4 rounds of:

2 x 100 swim/kick by 50's @ 2:00, desc 1-2 to what you can, #2 should be JUICY!

3 x 50 swim long&strong free @ :50- good stroke here, br3 & desc if you can

Change strokes for the 100's from round to round (first round can be free)

Check HR after each round, then get right into...

1 x 100 drill/choice by 50's (should be stroke you're doing on swim/kick in next round) @ 2:30

No extra rest between rounds

With fins, finish up with....

AMRAP:

3 x 50's swim desc 1-3's (swim) @ 1:00

1 x 50 kick FAST @ :40- giddyup here!

Extra 1:00 rest after every 3rd round

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule this week at all three sites. Have a great day!

Friday Morning, September 17, 2021- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

Today we went with:

In two heats...

2 x BROKEN 150's IM as follows:

3 x 50 @ :10 rest (IM order by 25's)- get times, add together for 300 total

10 minutes active recovery- keep it moving with drills, kicking, skulling, etc...

In same two heats...

3 x 100 swim IM @ 6:00 (one group every 3:00, two heats, :10 apart)

Add times for 300 total- which was faster???

10 minutes active recovery- keep it moving

Finish up with:

A) 4 x 50 from a dive @ 3:00 in primary stroke (one stroke, NO FREE)

Or...

B) DISTANCE Group-

4 x 250 from a dive @ 6:00- goal is to add up to best 1000 SCY time

Warmdown another 10 minutes of active recovery before you get out. Do an excellent job in school today & take good care of yourself away from the pool this weekend. Have a great day!

Thursday Afternoon, September 16, 2021- written for SCY @ The D (PM JrG)

1 x 600- 300/200/100

1:00 rest

Focus on FAST UDK's, sharp drilling & turns...

3 x 75 @ 1:15- 50 ra2 la2 free drill, 25 choice drill NO FREE

1 x 125 @ 2:10- 50 fist free drill br3, 75 drill-kick(UDK!)-drill (same as 75's above)

3 x 75 @ 1:15- 50 choice drill in primary stroke (NO FREE), 25 FAST UDK on stomach

2 x 125 @ 2:00- 50 swim free br3 FAST TURNS, 75 kick-swim-kick in primary (same as 75's)

3 x 75 @ 1:15- 25 fly pull free kick drill, 50 swim/kick NO FREE, FAST TURN/10y UDK

3 x 125 @ 2:00- 25 swim fly giddyup ("IM setup," w/FAST UDK's, reg breathing), then 100's swim/kick by 25's, 2nd 50 faster than the 1st 50 (focus on kick & UDK's off the wall

Check HR, then 1:00 rest

3 rounds of:

4 x 25 drill @ :40 (last* 25 is swim FAST BREAKOUT @ :30)

3 x 50 swim backstroke @ :55* focus on turns/UDK's (*gets :05 faster by round)

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

*in 2nd set, last 2 x 25's are swim FAST breakout @ :25, and in 3rd round, last 3 x 25 are swim FAST breakout @ :35

NOTE: we wound up going another 3 rounds after the first 3 rounds, with the 25's being another stroke

Check HR after 2nd set of 3rounds, then 100 easy drill

BIG 100's/150...

AMRAP...

4 x 100 @ 1:45 as follows:

25 swim fly build

50 swim long & strong free br3

25 swim primary stroke NO FREE w/FAST FINISH

EXCEPT...

3rd 100 of each round of 4 is 25 swim fly (build), 75 swim backstroke (IM tempo) @ 1:30

After each round of 4 x 100, get right into...

1 x 150 swim free or back (could be IM if you'd like), desc 1-??? Start at about 85% and descend from there (meaning, each 150 should be with excellent technique and a great effort). Who can break 1:30 by the 3rd round? Ladies, who can break 1:35?

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!

Thursday Morning, September 16, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Focus on FAST UDK's, sharp drilling & turns...

3 x 75 @ 1:15- 50 ra2 la2 free drill, 25 choice drill NO FREE

1 x 125 @ 2:10- 50 fist free drill br3, 75 drill-kick(UDK!)-drill (same as 75's above)

3 x 75 @ 1:15- 50 choice drill in primary stroke (NO FREE), 25 FAST UDK on stomach

2 x 125 @ 2:00- 50 swim free br3 FAST TURNS, 75 kick-swim-kick in primary (same as 75's)

3 x 75 @ 1:15- 25 fly pull free kick drill, 50 swim/kick NO FREE, FAST TURN/10y UDK

3 x 125 @ 2:00- 25 swim fly giddyup ("IM setup," w/FAST UDK's, reg breathing), then 100's swim/kick by 25's, 2nd 50 faster than the 1st 50 (focus on kick & UDK's off the wall

Check HR, then 1:00 rest

3 rounds of:

4 x 25 drill @ :35 (last* 25 is swim FAST BREAKOUT @ :25)

3 x 50 swim backstroke @ :55* focus on turns/UDK's (*gets :05 faster by round)

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

*in 2nd set, last 2 x 25's are swim FAST breakout @ :25, and in 3rd round, last 3 x 25 are swim FAST breakout @ :35

NOTE: we wound up going another 3 rounds after the first 3 rounds, with the 25's being another stroke

Check HR after 2nd set of 3rounds, then 100 easy drill

BIG 100's/150...

AMRAP...

4 x 100 @ 1:35 as follows:

25 swim fly build

50 swim long & strong free br3

25 swim primary stroke NO FREE w/FAST FINISH

EXCEPT...

3rd 100 of each round of 4 is 25 swim fly (build), 75 swim backstroke (IM tempo) @ 1:20

After each round of 4 x 100, get right into...

1 x 150 swim free or back (could be IM if you'd like), desc 1-??? Start at about 85% and descend from there (meaning, each 150 should be with excellent technique and a great effort). Who can break 1:30 by the 3rd round? Ladies, who can break 1:35?

DISTANCE SET-

For anybody who wasn't able to be here yesterday:

All @ :20 rest...

300/25/200/150/100/50- straight swim free or back, desc avg time per 50

Check HR after 50, then go 100 easy drill (easy, not sloppy); then...

All @ :20 rest again:

50/100/150/200/250/300- same idea, avg time per 50 gets FASTER

Warmdown a bit before you get out. Enjoy your time off today, use your time wisely & get your HW done. Tomorrow, first RACE DAY of the SCY season. Have a great day!

Wednesday Morning, September 15, 2021- written for SCY @ The D (SrG & PMJrG)

1 x 600- 300/200/100

1:00 rest

24 x 25 in 4 sets of 6 as follows:

1-2, drill @ :45, NO UDK (feels awful, doesn't it?)

3-4, 10y FAST UDK, then swim build to FAST finish @ :35 (you're faster w/UDK's, right?)

5-6, "partner kick" @ :40 as follows:

Go side by side to halfway ("out & back" style);

one person uses kickboard for TOMBSTONE kick

the other does FAST UDK

Both partners go to midpool, hand off the kickboard & go back to the starting end

Change drill & swim (first 4 x 25's) from round to round

Check HR after #24, then...

1 x 200 drill/choice/drill/skulling by 25's (change strokes if you'd like for the 2nd 100)

1:00 rest, check HR

Today's options:

(JrG does LONG SWIM, 3x through)

A)

50 x 50 @ :50- change things up after every 10 x 50 (straight through, no rest between rounds of 10 x 50); at least one round of 10 x 50 needs to be all kick

B)

LONG SWIM-

4 times through:

25 swim fly build

50 swim back good tempo

75 breaststroke (swim build/drill/swim FAST by 25's)

100 free- 50 swim FAST TURNS, 50 kick on back FAST TURNS 

250 pull free w/snorkel- can use paddles on alternating rounds of this 250

Descend the 500's 1-4 to what you can

Any JrG can do 3x through

Check HR after last time through, then get water

C)

Distance Set-

2 times through, all @ :20 rest...

300/250/200/150/100/50

Get avg pace per 50 after each swim; each subsequent swim needs to be FASTER (avg per 50).

1 round can be back (or both, if you'd like)

Check HR & 1:00 rest between rounds

Warmdown a bit before you get out. Talk about SCY Goals before you go. Do an excellent job in school today, get excited for RACE DAY on Friday. Have a great day!

Tuesday Afternoon, September 14, 2021- written for SCY (JrG-PM @ The D)

1 x 600- 300/200/100

1:00 rest

With boards, where noted:

4 x 100 @ 2:00- 25 ra2 la2 freestyle drill, 50 kick (25 arms up/25 FAST UDK), 25 breast drill (2k1p)

6 x 50 @ 1:00- drill/kick by 25's in primary stroke NO FREE; kick is FAST UDK to 10y

3 rounds of:

4 x out&backs w/boards @ :45- except #3 is all FAST UDK; kick is dolph (out)/breast (back)

1 x 150 @ 3:00- 25 swim FAST through the turn/50 kick UDK as far as you can, then breast kick on stomach

No extra rest between sets of 3

Check HR after each round, then...

9 x 100 @ 1:45 in 3's as follows:

25 swim IM order FAST TURN

75 swim free (or back)- 50 long & strong FAST TURN, last 25 swim FAST (BIG KICK)

Go 3- first 25 fly; then 3 first 25 back, then last 3 first 25 breast

1:00 rest, check HR

9 x 125's IM as follows:

Regular 100 IM swim, except last 25 is same as first 25 (3rd 125 of each set of 3, last 25 is kick, SAME INTERVAL)

1-3, 1st & last 25's are fly; 

4-6, 1st & last 25's are back; 

7-9, 1st & last 25's are breast

Each lane picks 1 interval: 1:45, 1:50 or 2:00- stick with it, push each other to stay on the interval

Warmdown a bit before you get out, do an excellent job with your HW tonight & be thinking about your SCY Season goals. Have a great day!

Tuesday Morning, September 14, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With boards, where noted:

4 x 100 @ 2:00- 25 ra2 la2 freestyle drill, 50 kick (25 arms up/25 FAST UDK), 25 breast drill (2k1p)

6 x 50 @ 1:00- drill/kick by 25's in primary stroke NO FREE; kick is FAST UDK to 10y

3 rounds of:

4 x out&backs w/boards @ :40- except #3 is all FAST UDK; kick is dolph (out)/breast (back)

1 x 150 @ 3:00- 25 swim FAST through the turn/50 kick UDK as far as you can, then breast kick on stomach

No extra rest between sets of 3

Check HR after each round, then...

9 x 100 @ 1:40 in 3's as follows:

25 swim IM order FAST TURN

75 swim free (or back)- 50 long & strong FAST TURN, last 25 swim FAST (BIG KICK)

Go 3- first 25 fly; then 3 first 25 back, then last 3 first 25 breast

1:00 rest, check HR

9 x 125's IM as follows:

Regular 100 IM swim, except last 25 is same as first (3rd 125 of each set of 3, last 25 is kick SAME INTERVAL)

3- double up @ fly; 3 double up on back; 3 double up on breast

Each lane picks 1 interval: 1:40, 1:50 or 1:55- stick with it, push each other to stay on the interval

Finish up with...

175's swim free br3 @ best 200 free time (+ :10, + :05, @ PBT by round of 3)

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your SCY season goals. Have a great day!

Monday Afternoon, September 13, 2021- written for SCY @ The D (PM Jr. Gold)

1 x 600- 300/200/100

1:00 rest

ALL UDK TO 10Y...and FAST!

With fins:

4 x 75 @ 1:25- 25 dolph kick on side, 50 ra2 la2 free drill

6 x 75 @ 1:15- 50 2 dolph kicks 1 breast pull (flip turns), 25 FAST UDK

12 x 25 @ :45 breast pull free kick, except 3/5/7 are FAST UDK @ :25

Check HR, then take off fins

15 x 50 as follows:

1-3, drill/kick FAST by 25's @ 1:05

4-5, swim (FAST TURN!)/kick by 25's @ :55

By rounds of 5: Free, choice, choice NO FREE

Check HR

4 rounds of:

8 x 50 kick (various)- different by round; first round is FAST/smooth by 25's @ 1:00 (2nd round smooth/FAST

1 x 100 kick FAST for time @ 2:00- will be different by round

MYSTERY SET after each round

Warmdown a bit before you get out. Do an excellent job with your HW tonight & be thinking about your SCY goals. Have a great day!

Monday Morning, September 13, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

ALL UDK TO 10Y...

With fins:

4 x 75 @ 1:20- 25 dolph kick on side, 50 ra2 la2 free drill

6 x 75 @ 1:15- 50 2 dolph kicks 1 breast pull (flip turns), 25 FAST UDK

8 x 25 @ :35 breast pull free kick, except 3/5/7 are FAST UDK @ :20

Check HR, then take off fins

15 x 50 as follows:

1-3, drill/kick FAST by 25's @ 1:00

4-5, swim (FAST TURN!)/kick by 25's @ :50

By rounds of 5: Free, choice, choice NO FREE

Check HR

4 rounds of:

8 x 50 kick (various)- different by round; first round is FAST/easy by 25's @ 1:00

1 x 100 kick FAST for time @ 2:00- will be different by round

MYSTERY SET after each round

Warmdown a bit before you get out. Doan excellent job in school today & be thinking about your SCY goals. Have a great day!

Saturday Morning, September 11, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins:

Review particular drills, out & backs (UDK's, with w/boards, swim/kicks)

Take fins off for...

3 rounds of:

4 x out & backs (various by round) @ :50 or :40

7 x 50 swim- various by rounds, usually "odds & evens"

1 x 150 swim- different by round

Be sure to stop by the Sport Fair booth for all your equipment & team swag needs for the coming year. REMEMBER, regular schedule at each site begins on Monday, check the club website for details (www.snowswimming.org). Do an excellent job with your HW this weekend & enjoy your day offtomorrow. Get excited for a big year!

Friday Afternoon, September 10, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins, work on butterfly drilling-

Fly pull free kick

3 kicks 1 pull fly

Ra3 La3 fly drill

Work on some UDK's & 50's swim (alternating fly out&back and free long&strong)

Talk about 200's, then finish up with...

AMAP 200's swim (odds free @ 3:30, evens choice NO FREE @ 4:30) as follows:

100 swim smooth & strong

50 swim BIG KICK, really crank it up here!

50 drill

Remember, Sport Fair is here today & tomorrow morning, be sure to get all the equipment & team swag you'll need for the upcoming year. Have a great day!

Thursday Afternoon, September 9, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 drill @ 1:05- odds are ra2 la2 free drill, evens are choice drill NO FREE

4 x "out & backs" @ :50- all FAST UDK, fwd ss at 20M mark

4 x 100 25 drill/50 swim w/FAST TURN&BO/25 kick on back arms toward sky @ 2:00

6 x "out & backs" as above- all FAST, be explosive with these UDK's!

:30 extra rest, then...

1 x 100 kick FAST for time on back

Check HR & take fins off

3 rounds of:

3 x 100 swim free or back @ 1:45, STRONG kick on 2nd 50

6 x 50 swim- odds are choice @ :55, evens are free @ :45

1 x 200 kick- 100 on back, 100 w/boards- get time & desc 1-3

1:00 rest between rounds

Talk about 200's, then finish up with...

AMAP 200's swim (odds free @ 3:30, evens choice NO FREE @ 4:30) as follows:

100 swim smooth & strong

50 swim BIG KICK, really crank it up here!

50 drill

Warmdown a bit before you get out. Be sure to remind your parents that Sport Fair will be here tomorrow and Saturday Morning, so come by and get all your team swag for the year. Do a great job with your HW tonight & have a great day!

Wednesday Afternoon, September 8, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

Talk about backstroke...

*Head still

*Full/even hip rotation

*Hands go in at 11/1 o'clock position

*Hands finish fully extended flush with leg

With fins:

50's drill @ 1:05, going 8 at a time of the following drills:

6ks

3 stroke cycles/6 kicks

Sit & spin drill

Take fins off for...

6 x 150 backstroke as follows:

odds- swim (tempo)/drill/swim (build kick) @ 3:00

evens- swim & get time @ 2:40, desc 1-3 to something JUICY!

Finish up with...

2* sets of:

18 x 50 in sets of 3:

1-2, swim backstroke desc 1-2 @ :55, focus on 4 FAST UDK's off each wall!

#3- swim freestyle @ :45

Alternate set of intervals can be 1&2 @ 1:00, #3 swim free @ :50

*In 2nd set of 18 x 50's, go the sets of 3 50's as follows:

1-2, swim choice desc 1-2 @ :55

#3- swim backstroke @ :45 (focus on 4 FAST UDK's!)

Same alternate set of intervals for the 2nd set of 18 x 50's

Warmdown a bit before you hop out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!

Tuesday Afternoon, September 7, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 @ 1:00- odds drill, evens are 15M FAST UDK, then 35M swim build to FAST (same stroke)

9 x 100 @ 2:00-

1-2, swim/kick by 50's desc 1-2

#3- all kick FAST on back, focus on UDK's

Check HR, take fins off

24 x 50 in sets of 4:

1-3, swim desc to FAST @ 1:10

#4- all drill(same stroke as previous 3) @ 1:30

Odd rounds of 4 are free, even rounds of 4 NO FREE

"Plus 1" set up to FIVE...

1* x 50 kick FAST w/boards@ 1:20

1 x 100 kick choice on back @ 2:00- NOT fast (except for turn & UDK's), but make interval

*Plus 1 x 50 each round up to 5, then back down to 1 (on the way down, 100 kick is swim free neg split)

Friday Morning, September 3, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins:

15 x 50 @ 1:00- 2 drill (choice, but same drill for both), 1 kick desc 1-5; who can break :35? :30?!?

Take fins off, go 1 x 200- drill/choice by 25's

1:00 rest

3 rounds of:

3 x 150 @ 3:00- swim/drill/swim by 50's- last 50 swim FASTER than 1st 50 swim

8 x 50 swim free br3 @ :55 (long & strong), except 3, 5 & 7 are @ :45 (can go @ 1:00 & :50 if necessary). These 50's are @ :50 & :40 in 3rd round (or, @ :55 & :45 if going @ 1:00 & :50 in 1st two rounds)

1 x 250 swim free br3- get time on #1, desc to something JUICY! Giddyup here

Head down to the other end ot help with the lanelines before you leave. No workout this weekend, enjoy your time off. Next week is BOOTCAMP, in the afternoons (Tues-Fri, then Saturday Morning). Have a great day!

Thursday Morning, September 2, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

Finally, a little cooler here...

3 x 200 @ 3:40- drill/swim/drill/kick by 50's- go free, NO FREE, choice by 200

Check HR, then 1:00 rest

3 sets of:

3 x 50 kick desc 1-3 to all out FAST @ 1:10

1* x 100 swim free br3 @ 1:35- STRONG negative split

*add 1 x 100 in each round

Check HR after 3rd round, then...

1 x 300 drill (NO FREE), except swim inside flags, FAST TURNS

1:00 rest, check HR again

3 sets of...

Same 3 x 50 kick/1* x 100 swim, except...

2nd 50 of each 100 is swim NO FREE

Check HR after 3rd round, then...

1 x 100 easy choice

With fins,

9 x 100 swim @ 2:00 desc 1-3's to all out FAST

Go free, primary NO FREE, choice by rounds of 3

Take fins off and go 1 x 100 easy choice drill

Until 7a, finish up with...

50's FAST partner kick- go 2 at a time & RACE, :10 apart, all @ 1:30

Hop out at 7a to help with the lanelines. Do an excellent job in school today, bring something warm to wrap up in tomorrow morning, and be prepared to train a bit more in earnest tomorrow. Have a great day!

Tuesday Morning, August 31, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

Water's still warm...

With fins:

18 x 50 in sets of 3:

1- fly pull free kick drill

2- drill choice

3- swim build to FAST

Every 3rd round of 3 is all fly

All 50's are 15M FAST UDK off the wall

Check HR after #18, take fins off & get right into...

200 drill/swim/drill/skulling by 25's

1:00 rest

6 x 50 as follows:

1- drill @ 1:10

2-6 as follows:

odds are swim (same stroke as 50 drill) @ 1:00 desc 1-3

evens are swim free long & strong @ :50

Check HR after #6, then...

6 x 50 again as above, except the 50's free @ :45, 50's swim desc @ 1:10

Check HR, then 1 x 200 as above (after fin set), then check HR again

After 2nd round of 6 x 50 & 200, repeat entire set with 50's drill & desc in a different stroke

Until 7a, finish up with...

AMRAP:

1 x 25 FAST UDK @ :40

1 x 50 back to the wall/turn/UDK, FAST TURN, all @ 1:00

1 x 25 back to the wall drill

1 x 200 drill/swim/drill/skulling by 25's

Check HR