Tuesday Morning, November 30, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 2*x through:

4 x 25 breast pull w/free kick drill @ :35

4 x 75 @ 1:20- 50 choice primary stroke drill, 25 kick on back w/arms towards ceiling

*in 2nd set, 25's drill are choice breast drill; 75's are 50 breast pull dolph kick, last 25 is FAST UDK

Check HR after 2nd set, then take fins off...

16 x 50 (odds & evens) as follows:

odds- swim free br3 FAST TURN @ :45

evens- swim/kick by 25's primary stroke (NO FREE) @ :55, desc 1-8 to RESTAURANT QUALITY

Check HR after #16, then 1:00 rest

JrG- LONG SWIM

5x through...

150 swim free br3, desc 3 x 50, and desc the 150 1-5 to what you can

100- swim/kick on back (by 50's), NO FREE- fast turns & UDK's throughout

100 swim IM- start smooth & strong, desc 1-5 to all out giddyup!

Check HR after 5th time through, then get water

Finish up with...

3 x 50 swim at 200 GP @ 1:00 (50 drill)

4 x 50 swim at 200 GP @ :55 (50 drill)

5 x 50 swim at 200 GP @ :50 (100 drill/choice by 50's)

4 x 50 swim at 200 GP @ :10 rest

Check HR then 150 drill/kick by 25's before you get out

SENIORS-

3 times through:

6 x 100-

1-2, 25 swim FAST primary (NO FREE), 75 swim choice @ 1:35*

3-4, swim STRONG neg split free br3 @ 1:25*- really get your legs into the 2nd 50

5-6, swim choice, last 25 kick on back (focus on FAST UDK's) @ 1:35*

:20 extra rest after each round to get shnorkel for...

1 x 300 pull free w/shnorkel & choice equip- get time & desc 1-3 to something JUICY

1:00 rest between rounds

*intervals for the 6 x 100 get :05 faster by round (last round @ 1:25/1:15/1:25- by2's)

Check HR & get water after 3rd set; then finish up with...

With fins:

8 x 25 free/3 x 150 swim desc @ 2:40- free

8 x 25 fly/3 x 75 swim desc @ 1:40- IM (25 drill after #3)

8 x 25 primary stroke NO FREE/6 x 50 UDK-LB/swim by 25's @ 1:00 desc 1-3's- primary stroke

All 25's are done as:

odds- drill @ :40

evens- swim FAST @ :20

Warmdown a bit before you get out. Do an excellent job in school today- and with DRYLANDS! Get excited to race this coming weekend. Have a great day!

Monday Morning, November 29, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 100 @ 1:45- dr/sw/dr/FAST UDK by 25's

6 x 25 kick w/boards (middle round on back, focus on UDK's) as follows:

1&2- 15y FAST 10y easy @ :40

#3- all kick FAST @ :25*

:30 rest between rounds, check HR

*3rd & 6th 25's @ :20 in 2nd set; @ :15 in 3rd set

After 3rd set, get water, then continue right into...

1 x 450 (3 x 150's consecutively)-

50 kick FAST on back (4 UDK's), 25 drill; then 50 swim RACE PACE TURN, 25 drill

go free/primary stroke NO FREE/choice by 150's

Check HR, then 1:00 rest

8 x 75 @ 1:30- 1 swim FAST, 1 easy (can be drill, bank the rest)

150 drill/choice by 25's, last 25 is skulling

1:00 rest

8 x 75 @ 1:45- 2 swim FAST, 1 easy (can be drill, bank the rest)

150 drill/choice by 25's, last 25 skulling

1:00 rest

Your choice (same stroke as 75's)-

1 x 100 RACE from a dive;

or...

1 x BROKEN 100 (25/50/25, all @ :10 rest)

Finish up with...

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

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend, be sure to check the website for warmup times, etc...Have a great day!

Sunday Morning, November 28, 2021-written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

300- 50 ra2 la2 free drill/50 choice drill NO FREE

3 x 100 @ 1:50- swim/kick by 50's, all same stroke (can be free), desc 1-3

300- by 25's, dr/sw/dr/k, build the swim to a fast turn

6 x 50 swim, odds free @ :45 (long & strong), evens NO FREE @ 1:00, build to fast

Check HR, then 1:00 rest

2 sets of 8 x 150 as follows:

odds- 50 long & strong free, 50 STRONG choice (no free), 50 drill- all @ 2:40

evens- 50 swim @ 200 GP (get time), 50 drill, :20 rest, last 50 FASTER than GP, all @ 3:30

1:00 rest after #8; if the first set is really, REALLY good- we'll go 4 x 150 in the 2nd round

Finish up with...

DISTANCE-

3 rounds:

1 x 300 @ 5:00- 100 long & strong, 50 drill, 100 swim Goal Pace (get time), 50 drill

1 x 400 pull w/shnorkel & choice equip, get time & desc 1-3 to what you can

Check HR after each round, not more than 1:00 rest between rounds

STROKE GROUPS-

With fins, AMRAP:

1 x 50 @ 1:00- 25m FAST UDK on stomach, 25m drill

1 x 50 @ 1:00- all swim FAST for time (same stroke as drill on 1st 50)

After every 4th round (8 x 50), change strokes

Warmdown a bit before you get out, be sure to take all your equipment with you. Regular schedule this week through Thursday, then we race at GMU starting on Friday- get excited! Have a great day!

Friday Morning, November 26, 2021- written for SCY for anybody who can get a swim in today

1 x 600- 300/200/100

1:00 rest

4 x 125 @ :10 rest- 50 ra2 la2 free drill, 75 drill/kick/drill NO FREE (last 25 drill should be breast pull w/free kick)

6 x 75 @ 1:20 (odds) & 1:10 (evens)- go @ :10 rest if no pace clock:

odds- 25 swim free build to FAST TURN, last 50 kick on back w/FAST TURN & UDK's

evens- in primary stroke NO FREE, swim/drill/swim (faster than 1st 25 swim) by 25's; FAST TURN on 1st 25

Check HR, then...

3 x 100 @ 1:40- choice stroke:

50 swim (build 1st 25 to FAST TURN, then 2nd 25 is giddyup)

25 drill- hand touch to check time

last 25 swim FAST- get time

Check HR then 1:00 rest after #3

21 x 100 in 3 sets of 7 as follows:

1-3, 25 swim primary stroke build to FAST TURN, 75 swim choice @ 1:30 (@ 1:40 if necessary)

#4- all kick on back, FAST backstroke turns & UDK's, @ 1:30 (@ 1:40 if necessary)

5-7, swim 75 free br3, last 25 kick on back FAST UDK's @ 1:20 (@ 1:30 if necessary)

1:00 rest, check HR

Finish up with (until you have to get out):

EVERYTHING IS @ :40...

3 x out&backs (to halfway)- go UDK on stomach to 1/2way, fwd ss at midpool, then swim back FAST

1 x 50 kick all out FAST for time

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

Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today, and do some HW as well. We're back to our regular schedule tomorrow, I'm looking forward to seeing everybody this weekend. Have a great day!

Wednesday Morning, November 24, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

2 x 200 @ :15 rest- 100 drill/swim by 25's, then 100 kick on back, focus on FAST UDK's

4 rounds of:

2 x 25 breast pull w/free kick drill @ :35

1 x 100 @ 1:45- 25 swim breaststroke build, 50 drill (primary), 25 FAST UDK

No rest between rounds, check HR after 4th round, then 1:00 rest

2 rounds of:

7 x 50 swim/kick by 25's @ :55, desc 1-6 (#5 is a 75 swim free br3 @ :55)

8 x 25 in primary stroke-

odds- kick FAST on back @ :40

evens- from a DIVE, 15y swim/fwd ss/10y kick free head out- all @ :30, all FAST (#5 is a 75 swim free @ :55)

6 x 75 swim IM (by 25's, no free) @ 1:10 desc 1-5 (#5 is a 75 swim free br3 @ :55); in 2nd round, do these 75's in a different order (NOT fly/back/breast- can be breast/free/fly, etc...)

Check HR after 1st round, then 1:00 rest. After 2nd round...

3 x 300 swim free or back desc 1-3 to what you can @ 4:30, #3 should be JUICY!

6 times through:

1 x 125 swim free br3 @ 1:30 (or @ 1:40)

1 x 100 @ 1:45* (or @ 1:55*) as follows: 25 swim fly build, 75 kick w/boards

Check HR after 6th time through

*interval for the 100 gets :05 FASTER by round (last round the 100 is @ 1:20)

After 6th round, finish up with...

3 x 175 swim IM (skip last 25 freestyle) @ 3:40 desc 1-3 to all out FAST, #3 is from a DIVE

Warmdown with 6 x 50 choice/drill by 25's @ :10 rest before you get out. 

Enjoy your time off, be sure to say thanks to everybody in your life who's making all the nice things in your life possible, and keep up with your DRYLANDS. Regular workout schedule resumes on Saturday. Have a great day!

Tuesday Morning, November 23, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

1 x 75 @ 1:15- 50 drill, 25 FAST UDK

1 x 100 @ 1:45- 25 choice fly drill, 50 kick (UDK/arms up on back), 25 choice breast drill

4 x 25 odds/evens: odds swim build @ :35, evens FAST UDK on stomach @ :20

:30 rest between rounds, check HR

After 3rd take off fins

The following set ("3x kick set" then either "stroke group" or "distance") is done twice:

3 rounds of:

1 x 225 @ 4:00- by 75's, go free (long & strong)/IM kick on back/free (faster)

3 x 75 swim/kick/swim by 25's @ 1:20, desc 1-3 to something JUICY!

No rest between sets. For the 75's go 1 round each of fly, back & breast

Check HR after 3rd round, then 1:00 rest

3 rounds of:

5 x 25 kick all FAST w/boards-

odds @ :40- free kick/fwd ss @ midpool/dolph kick to the end

evens @ :20

1 x 75 @ 1:20- 25 kick FAST w/boards, 50 kick FAST on back (4 FAST UDK's)

1 x 75 @ 1:20- 50 swim FAST, 25 kick FAST 

No rest between sets. Check HR after 3rd set, then 1:00 rest

STROKE GROUPS-

8 x 50 @ :45 (even 50's @ :50 if needed)-

odd 50- swim free w/FAST TURN

even 50- swim 2 x 25 swim FAST @ :10 rest

1:00 rest after #8, check HR immediately & OML

DISTANCE- 

3 x 350 swim free (1 can be pull with shnorkel & choice equip)-

1 @ 4:50, 1 @ 4:30, 1 @ 4:10

Check HR immediately & OML

After 2nd set, finish up with...

50's kick @ :55- 1 FAST w/boards, 1 easy on back

Before you get out, go 4 x 50 drill/skulling by 25's @ :10 rest

Do an excellent job in school today- and with your DRYLANDS. Remember, our schedule for the rest of the week is as follows:

Wednesday, regular workouts (AM), no PM workouts;

Thursday & Friday- OFF

Saturday & Sunday, regular workout schedule at all three sites

Have a great day!

Monday Morning, November 22, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Congrats on all the great swims at the meet!

12 x 75 @ 1:20- drill free/kick choice/drill choice by 25's

4 free, 4 NO FREE, 4 all choice

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

Finish up with the usual (24 x 25 @ :40 in sets of 4) w/fins

Talk about the meet ("best/least best/what can I do differently or better" talk)

Do an excellent job in school today- and with your DRYLANDS. Regular schedule this week, except Thursday and Friday are OFF. Have a great day!

Thursday Morning, November 18, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

5 x 150 @ 2:40- 50 drill, 25 kick on back build (2x); except, #3&5 are 50 swim, 25 kick @ 2:20

Check HR, get fins

With fins:

24 x 25 in sets of 6 (4x)-

1-2, fly pull free kick @ :40

#3- swim fly build @ :20

4-5, choice drill (same drill) @ :40

#6- FAST UDK @ :20 (on stomach)

Check HR after #24, then take fins off, then get right into...

12 x 50 @ :55-

odds- swim free br3, long & strong

evens- swim NO FREE, fast turn & breakout

1:00 rest, check HR again

SPEED SET-

16 x 50 @ 2:00- go 20y swim FAST/30y drill (#1), then 30/20 (2), all FAST (3) & all drill (4)

Change strokes after 2 rounds of 4

DISTANCE-

6 x 250 @ :20 rest as follows:

odds- cruise br3

evens- choice pull or swim (with shnorkel), desc 1-3 to what you can

Check HR

Everybody finish up with:

(Your choice)

the usual (swim) with fins

the usual (kick), NO FINS

Warmdown a bit before you get out, get excited to race this weekend! Make sure you know about any schedule changes & positive check-in deadlines for the weekend. Regular schedule next week through Wednesday. Bring some schoolwork to the meet this weekend so you're not too far behind heading into the Thanksgiving holiday. Have a great day!

Wednesday Morning, November 17, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :15 rest as follows:

100 drill, 100 kick on back- desc 100 kick to what you can

Check HR, then...

3 rounds of:

2 x 50 drill/kick by 25's @ :55- focus on 4 FAST UDK's on the kick

2 x out & backs @ :40- all FAST UDK on stomach, fwd ss at 12yds

2 x 75 kick (25)/swim (50) @ 1:20, desc 1-2 to FAST

Check HR after each round. Go free/primary/choice by round

24 x 50 @ 1:00, swim desc 1-3 to FAST, then #4 is swim DPS/drill by 25's (right after 3rd 50)

1:00 rest, check HR

DISTANCE- LONG SWIM

4 times through:

300 swim free br3, desc 100's 1-3

200 NO FREE(100 dr/k by 25's, then 2 x 50 swim @ :10 rest, desc 1-2)

100 swim IM, get time & desc 1-4 to what you can

Check HR after 4th time through

Finish up with...

A) 24 x 25 @ :40- the usual, with fins; 

or...

B) 9 x 150 swim @ 2:40 desc 1-3's to all out FAST (change stroke by rounds of 3)

DUDES-

2 times through:

3x {2 x 25 swim (200 setup) @ :35

     {1 x 50 drill @ 1:00

     {2 x 50 swim at 200 GP @ 1:00

     {2 x 25 swim all out FAST @ :10 rest

      Check HR after each round, then go 1 x 50 drill right away

      After 3rd round, go 1 x 300 pull free w/shnorkel & choice equip, desc 100's 1-3

Change strokes for 2nd set (of 3x 2 x 25/1 x 50 drill/2 x 50 GP, etc...)

Finish up with...

24 x 25 w/fins @ :40- the usual, in sets of 4

LADIES-

6 times through:

3 x 100 @ 1:40- 25 swim primary build to FAST TURN/50 long & strong free/25 drill primary

2 x 50 swim at 200 GP @ 1:00- in primary stroke

Check HR after each round, then 50 drill

After 3rd & 6th round, get right into...

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

Finish up with...

24 x 25 @ :40- the usual, in sets of 4

Warmdown a bit before you get out. Do an excellent job in school today- and with DRYLANDS. Get excited to race this weekend & have a great day!

Tuesday Morning, November 16, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 100 drill/kick by 25's, last 50 swim FAST TURN

3 x 100 @ 1:50- 75 dr/sw/dr, last 25 is easy skulling

3 x 50 @ 1:00- swim/kick by 25's, same stroke as 100's above; desc 1-3 to FAST

Check HR, then continue right into...

1 x 250-

odd 50's, primary stroke drill

even 50's, kick on back w/FAST TURN & UDK's

1:00 rest, check HR

4 sets of:

4 x 25 as follows-

1- drill @ :40

2&4, swim build to RACE PACE @ :30

3- FAST UDK @ :20

1 x 75- swim free br3 @ :55

1 x 75- same stroke as 25's above:

25 build/:10 rest/25 swim FAST TURN/25 swim DPS, try to hold your speed

Check HR, then 1:00 rest between rounds

Odd rounds free, even rounds NO FREE

JrG- LONG SWIM

4 times through:

100 drill/kick on back by 25's, NO FREE

150 swim free (odd 25's long & strong, even 25's add BIG KICK, giddyup here!)

100 swim IM- last 25 is kick free on back; desc this 100 1-4 to FAST

Check HR after 4th time through

Until 7a, with fins, finish up with...

6 x 25- odds build to FAST FINISH @ :40, evens all swim FAST @ :20

1x 50 swim FAST for time @ 1:00 (same stroke as 25's)

No rest between rounds; go 2 rounds free, 2 rounds NO FREE

DISTANCE-

3 times through:

4 x 400 swim negative split free br3 @ 6:00- except, go 425 @ #2, and go 450 @ #4, same interval)

7 x 25 as follows:

odds- 15y swim FAST/10y drill, all @ :40

evens- 10y FAST UDK/15y swim FAST FINISH @ :30

1 x 150 IM- go swim/kick by 25's (NO FREE), descend this 150 1-3 to FAST

Check HR after each round, then 1:00 rest

Finish up with the usual with fins (all @ :40)

STROKE GROUPS--

24 x 50 swim @ 1:00 as follows:

swim 1-3 descend to FAST; get time for #3, then get right into...

#4 is swim DPS/drill by 25's (bank the rest) after #4

Check HR when you can, change strokes after rounds of 8

Finish up with the usual with fins (all @ :40)- except, go 1 x 50 swim for time after every 8 x 25

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule through Thursday, but check the Team Feed on the club website (www.snowswimming.org) for schedule changes during the meet (Fri-Sun). Have a great day!

Monday Morning, November 15, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

1 x 200 @ 3:30- drill/swim/drill/UDK by 25's; 100 free, 100 NO FREE

1 x 50 @ 1:00- all kick FAST for time on back, focus on 4 FAST UDK's

1 x 150 @ 2:30- swim (build to FAST TURN)/drill by 25's

2 x 50 kick all out FAST FOR TIME w/boards @ :10 rest (all @ 2:00), get time

1 x 100 @ 2:00- kick on back (build to FAST TURN & UDK's)/choice by 25's

MYSTERY SET:

We finished the warmup with 1 x 100 kick FAST on back, trying to be faster then their broken 100 kick time above

Get time, check HR then 100 easy choice/kick on back by 25's

1:00 rest

2 rounds of:

"Who says?" kicking set

4 x 25 PARTNER KICK w/boards RACE @ :50

The winner of each 25 gets to pick what kick to do on the next 25, but the they have to start :02 AFTER their partner for the next 25

Whoever wins the majority of the 4 x 25's kick gets to pick something FAST from a dive (only up to  150 in one of the four strokes or IM) for their partner. IF each partner wins 2 x 25, the coach gets to pick something from a dive for BOTH partners. 

After 2nd round...

1 x 250 drill (odd 50's)/swim FAST TURNS (even 50's)

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

3 x 100 @ 1:40- swim choice (same stroke for all 3) desc 1-3 to FAST, get your time (that's important!)

1:00 rest

6 rounds of:

All @ 1:30...

Push off to kick FAST w/boards for as long as your fastest 100 swim above (ex, you descended your 100's free to 54 above, so you'll kick all FAST for :54 w/boards, then rest for :36. Repeat for 6 rounds

Check HR, then get right into...

1 x 450 swim freestyle w/shnorkel, desc 150's 1-3 to giddyup (hand touch at 300 to get last 150 time)

:30 rest, check HR, then...

1 x 450 PULL freestyle w/shnorkel, desc 150's 1-3 to FASTER than your 3rd 150 swim above (hand touch at 300 to get time)

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

Finish up with...

24 x 25 @ :45, the usual in sets of 4, all KICK (2 rounds w/boards, 1 round on back)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend and look for an email from Teresa with schedule changes due to the meet. Have a great day!

Sunday Afternoon, November 14, 2021- written for SCY @ CM (St. James group @ CM, 4:30p)

1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:45- dr/sw/dr/kick by 25's, build the kick to FAST

1-3, free

4-6, NO FREE

Check HR & put on fins for...

12 x 25 @ :40- drill in primary stroke, except #'s 3, 5, 8=9 & 11 are FAST UDK @ :20

Check HR, take fins off

100 easy choice, last 25 skulling

1:00 rest

8 x 75, odds & evens as follows:

odds- swim free br3 @ :55

evens- in primary stroke: swim (build)/drill/swim (200 setup) @ 1:20

Check HR, 1:00 rest

1 x 100 swim IM @ 1:35

1 x 300 swim freestyle @ 4:30, get time

1 x 100 swim IM @ 1:25

1 x 300 swim freestyle @ 4:30, faster

1 x 100 swim IM @ 1:15

1 x 300 swim freestyle, fastest of the day

Check HR, then 1:00 rest

Two options today:

A, PACE SET-

1 x 150 swim long&strong @ 2:15

3 x 50 swim at 200 GP @ :10 rest

Check HR after 50's GP, then 1:00 rest between rounds

After 5-6 rounds, your choice of fin sets (set listed, or the usual)

B, FIN SET-

6 rounds, odd rds free, even rds NO FREE

4 x 25 as follows-

1- swim build @ :40

2- drill @ :40

3- all swim FAST @ :40

4- all FAST UDK @ :20

1 x 50 swim FAST for time @ 1:00

Finish up...

6 x 15y sprints from a dive, breaking out FAST & sprinting to the 15y marker

Warmdown a bit before you breakout. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Regular schedule this week, except for Friday-Sunday (Swim & Rock). Get excited to RACE next weekend. Have a great day!

Friday Morning, November 12, 2021- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

Today we went three separate sets:

SPRINTERS-

3 rounds of...

3 x 50 RACE from a dive @ 3:00 (one group every 1:00)

BROKEN 150 from a dive:

1st round, 75/3 x 25, all @ :10 rest

2nd round, 3 x 50 @ :10 rest

3rd round- straight 125 from a dive, can you be faster than your best Broken 150?

STROKE GROUPS (200 swimmers)-

6 x 175 RACE from a dive @ 6:00, hold faster than 200 goal time (or else it doesn't count)

DISTANCE GROUP-

4 rounds of:

3 x 75 swim at Goal Pace @ 1:40 (even rounds @ 1:20)

1 x 75 drill, same interval

1 x 300 RACE from a dive

Entire set is @ 15:00

Warmdown appropriately between rounds, stay hydrated. Regular schedule this weekend, except the St. James group is swimming Sunday PM at CM (4:30-6:30pm). Do an excellent job in school today- and with your DRYLANDS. Have a great day!

Thursday Morning, November 11, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Thank a Veteran today...

2 rounds of:

2 x 100 @ 1:45- 75 dr/sw/dr, last 25 is FAST UDK on stomach

  2x through: 3 x "out&backs" kick w/boards, all @ :45 as follows-

                      1- free kick/fwd ss/dolph kick, out to 10y & back

                      1- same as above to 15y

                      1- same as above to 20y, you'll have to hustle here!

After 2nd round of the 3 x out & backs, repeat the set one more time, different stroke on the drilling

1:00 rest after 2nd round, check HR, then...

15 x 50 in sets of 3-

1&2, swim IM order by 25's (NO FREE) w/FAST TURNS @ :50*

#3- always swim freestyle @ :35, make the interval

*in 3rd & 5th rounds, the 50's IM are @ :45

1:00 rest after 5th round, check HR & get water

4 rounds of:

2 x 150 swim @ 2:00- 25 in primary stroke (build) NO FREE, last 125 all free br3

1 x 175 swim free br3 @ 2:00

2 x 150 @ 2:15- as above, except last 25 is kick on back, focus on 4 FAST UDK's

1 x 200 swim free br3 @ 2:15

1:00 rest after 1st & 3rd set, check HR

DISTANCE OPTION- for anybody who didn't get to do the Long Swim yesterday (3k, 500x6)

Everybody else...

With fins, finish up with...

6 x 25-

odds- 15y swim FAST/10y drill @ :40

evens- all FAST UDK on stomach @ :20

1 x 50 drill @ 1:00

Change strokes by rounds (even rounds NO FREE)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited for RACE DAY tomorrow, then regular schedule for the weekend (except for the St. James group). Have a great day!

Wednesday Morning, November 10, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

3 x 50 drill/kick by 25's @ :50- FAST UDK to 10y

1 x 25 all FAST UDK on stomach @ :30

Odd rounds are free drill, even rounds are NO FREE drill

Check HR after 4th round, take off fins & continue right into:

1 x 200- dr/k/dr/skulling by 25's

1:00 rest

6 rounds of (2 free, 2 NO FREE (same stroke), 2 choice (same stroke)):

1 x 25 swim FAST @ :30- get time

1 x 50 swim FAST @ 1:00- goal is 25 time (x2) + half second

1 x 25 drill perfect

Get out for...

1 x 75 RACE from a dive- how close can you come to your 25&50 added together?

100 easy after even rounds

Get water after 6th round and look at the next set

Two options today:

DISTANCE- LONG SWIM

5 times through:

200- 150 swim cruise/50 drill

200- 150 swim long&strong/50 drill

200- 150 swim closing speed/50 drill

Odd rounds are free, even rounds are NO FREE

1:00 rest, check HR, then warmdown

STROKE GROUPS- IM 25's

2 times through:

4 x 25 swim FAST @ :35, IM order by 25's, except #3 is kick FAST breaststroke w/boards

4 x 25 swim FAST @ :25, IM order by 25's, except #2 is kick FAST freestyle 

4 x 50 swim @ :50- IM order by 25's, FAST TURNS throughout

Check HR after each round, then 1:00 rest

After 2nd round, finish up with...

1 x 600 pull w/shnorkel & choice equip, desc 150's 1-2 and 3-4 to something smoking FAST

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS! Regular schedule the rest of this week; aerobic tomorrow, RACE DAY on Friday. Have a great day!

Tuesday Morning, November 9, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 200 @ 3:30- 50 drill/100 swim-kick by 25's/50 drill

6 x 25 @ :35- 15y swim FAST, 10y drill- except #4 is always FAST UDK on stomach @ :20

No rest between sets; after 2nd set, check HR & put fins on

With fins, 2 sets of:

3 x 75 drill @ 1:15 (last 25 is FAST UDK)

3 x 25 @ :35, all FAST (10y UDK, 15y swim

No rest between sets.

Drills are as follows:

Breaststroke- go breast pull w/dolph kick & flip turns

Backstroke- go 1st 25 of 75's sit&spin back drill, 2nd 25 is choice back drill

Butterfly- 1st 25 of 75's is fly pull w/free kick, 2nd 25 is choice fly drill

Check HR after 2nd set & take fins off

1:00 rest

Pick a set from the following: distance/backstroke/fly-breaststroke...once you know the set figure out your lanes and get started with:

1 x 300- 100 dr/sw/dr/skulling by 25's- middle 100 is kick on back, focus on UDK's

:30 rest so everybody can start together, then get to it!

DISTANCE-

3* rounds of:

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

1 x 600 pull with shnorkel & choice equipment, desc 200's 1-3; except, middle 200 is always IM

*After 3rd round, finish the set with one last round of 4 x 100's Goal Pace @ 1:30

Take 1:00 rest between rounds, check HR & get water

BACKSTROKE-

2 rounds of:

6 x 200 as follows:

1 x 125 @ 2:00- 50yds can be drill & 75 yds is swim- 75 has to be consecutive, keep it long & strong

1 x 75 @ 1:30, BROKEN: 25 swim at 200 setup/:10 rest/50 swim FAST

Check HR when you can; after 6th 200...

3 x 125* swim back desc 1-3@ 2:00 to something SMOKING FAST- empty the tank here!

*in 2nd round, 3 x 125 can be 1 x 150 FAST (get out swim), but if you don't make it, the 125's are BROKEN 150's (you can swim the 125's straight desc if you'd like, just like the 1st set)

FLY/BREASTSTROKE-

2 sets of:

3 x 250's as follows-

  1 x 100 swim free br3 @ 1:15

  4 x 25 swim FAST @ :45* (3rd 25 is always @ :25)

  1 x 50 drill (fly or breast) @ 1:15

  *25's in 2nd set are @ :35 (#3 still @ :25), 25's in 3rd set are ALL @ :25

After 3rd 250, check HR & get right into 1 x 150 drill/choice by 25's, then 1:00 rest

Finish each set with...

4 x 50 swim at 200 GP @ 1:00 (2nd set these are @ :10 rest)

Warmdown with 50's kick/drill by 25's @ :10 rest until your legs feel fresh. Do an excellent job in school today- and with your DRYLANDS! Regular schedule through the end of the week, but the St. James group is late Sunday at CM (look for the email). Have a great day!

Monday Morning, November 8, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 rounds, everything @ 2:00

2 x 125- 50 fist free drill/75 dr-k-dr by 25's, NO FREE on 75

1 x 150 swim neg split- NO FREE in 3rd round

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

18 x 25 in sets of 3's as follows:

1- swim 15y FAST, 10y drill @ :35

2- all swim at 200 setup @ :25

3- all swim FAST @ :15

Go 2 rounds free, 2 rounds primary NO FREE, 2 rounds choice (same stroke for last 2 sets)

After each set of 6, check HR & take :30 rest

4 rounds of:

1 x 75 @ 1:10- 25 kick FAST w/boards, 50 swim choice FAST TURN

1 x 50 kick FAST for time time with boards @ :50

Go 2 rounds free, 2 rounds NO FREE

No rest between rounds, check HR after 4th round, then continue into...

1 x 100 drill/choice by 25's

1:00 rest

Two options-

A)

2 rounds of (Distance group, go 1 round, then move to Lane 10):

3 x 150 @ 2:30- 

#1- 50 kick FAST wboards/100 swim

#2- 100 kick FAST wboards/50 swim

#3- all kick FAST w/boards

3 x 100 @ 2:30- all kick w/boards, BEST AVERAGE

Check HR & then 100 easy before starting 2nd round (different kick in 2nd round)

OR...

B)

Same "4 rounds of" above (75 & 50), except with SHNORKELS, followed by...

3 x 100 kick @ 2:30- BEST AVERAGE

DISTANCE GROUP-

2 sets of:

6 x 250's swim, odd 50's free, even 50's NO FREE, desc 1-2's

2 @ 3:30

2 @ 3:20

2 @ 3:10

Check HR after 1st round, then 50 easy choice

Everybody else, finish up with...

2* rounds (may not finish 2nd round, so hustle to get started):

4 x 50 swim @ :45- #3 is all kick with boards

4 x 50 swim @ :45- #'s 1&3 are all kick with boards

4 x 50 @ :45, all kick with boards, except #2 is swim

4 x 50 swim/kick by 25's @ :50, desc 1-4 to something JUICY!

1:00 rest between rounds, not more than that

*in 2nd round, all 50's are @ :40, except last round (swim/kick) is @ :55 desc 1-4 to smoking FAST

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Tomorrow morning we'll warm up quickly and get to some fast swimming in your primary stroke, be ready. Have a great day!

Sunday Morning, November 7, 2021- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

With fins:

9 x 100 in 3's

1- drill/kick by 50's @ 1:50

2- drill/kick by 50's @ 1:40

3- swim/kick by 50's @ 1:30 (build turn to FAST)

Check HR/:30 rest to take off fins, then...

1 x 300- swim free build/choice NO FREE, by 50's

Check HR again, then 1:00 rest

6 rounds:

1 x 100 swim free br3 @ 1:30- "long & strong" here, put a good stroke on this

2 x "out&backs" to 15M mark @ :40- swim/fwd ss/kick- these are FAST

3 x 50 swim at 200 Goal Pace @ 1:10*- in primary stroke (go free by "special dispensation" only- as in, you can go a 400 IM for time at the end of the workout if you want to go free on the Goal Pace 50's)

Check HR after each round, get water, but stay on the interval for the 50's

*50's Goal Pace get :05 faster down to :50, last round @ :10 rest

Check HR after last round, then 100 easy choice

(Distance Group, after 4th round, slide over for separate Distance set)

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to FAST (go free/primary NO FREE/choice by round of 3)

DISTANCE GROUP:

After 4th round of Goal Pace set, get into (all @ 1:30 per 100)...

3 x 400 swim/pull free desc 1-3 to giddyup

3 x 300 swim/pull- if you pulled 400's, then swim the 300's (and vice versa), desc 1-3

3 x 200 swim/pull (different equip than first round of pulling), desc 1-3

HERE'S THE CATCH: #2 in each round is NO FREE, add 1:00 to the interval (1:30 for 400, ok)

Check HR & warmdown a bit before you get out.

Do an excellent job with your HW today (and with your DRYLANDS!), make sure you're ready for the week ahead at school. Regular schedule this week, get excited to race at Swim & Rock. Have a great day!

Friday Morning, November 5, 2021- written for SCY @ CM (special schedule for RACE DAY @ CM)

Meet Warmup, then...

RACE DAY!!

Today we went:

4 x 175 RACE IM (skip last 25 free) in heats, :10 apart

Goal: be :05 faster (or better) than your 200y IM goal time!

Warmdown a bit before you leave. Remember, we're going to Panera for breakfast after workout. SCHEDULE REMINDER: no workouts this weekend due to the meet (except, the St. James group will meet at St. James, regular time for LCM). Enjoy the time off, do a great job with your HW- and with your DRYLANDS. Regular schedule resumes on Monday, 11/8. Have a great day!

Thursday Morning, November 4, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

1 x 300- 50 drill/25 swim build to FAST/25 skulling- 3 times through, change strokes by 100

1:00 rest

15 x 50 in sets of 5 as follows:

1-2, swim primary/free by 25's

#3- swim/kick primary 

#4- all swim free br3 @ :35 (always @ :35)

#5- all kick, make interval!

1st round of 5 @ :50

2nd round of 5 @ :45

Check HR/:30 rest 

3rd round of 5 @ :40

Check HR after 3rd round, then 1:00 rest

1 x 150 drill/choice by 25's to get ready, then...

9 x 100 as follows:

2 x 100 swim free/NO FREE by 50's @ 1:35, FAST TURNS throughout

1 x 100 swim free br3 @ 1:10 (or @ 1:15)

2 x 100 swim/kick choice by 50's NO FREE @ 1:40, desc 1-2

1 x 100 swim free br3 @ 1:10 (or @ 1:15)

2 x 100 swim IM @ 1:35, desc 1-2

1 x 100 swim free br3 @ 1:10 (or @ 1:15)

Check HR/:30 rest, then...

3 x 300 swim @ 5:00 desc 1-3 to something JUICY! Can be free, back or IM

Check HR/:30 rest, then...

9 x 100 as above, except everything is @ :05 FASTER intervals

Check HR/1:00 rest

Finish up with...

75's swim (50 free/25 NO FREE) in sets of 4, @ the same interval* as 100's free (1st round) above, except...

#3 is always last 25 KICK on back

Check HR after each round of 4, then :30 rest

*interval gets :05 FASTER by round

Warmdown a bit before you get out. Enjoy your time off today, but be sure to do some HW & use your time wisely. REMEMBER: RACE DAY tomorrow morning is regular time, but up at CM. Have a great day!

Wednesday, November 3, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

4 rounds of:

2 x 50 drill @ 1:00

2 x out&backs, all kick w/boards- 1st @ :35, 2nd @ :25; these are FAST

2 x 25 swim (same as 25's drill) @ :30- 1st is 200 setup, 2nd is giddyup

No rest between sets, go free for 1st 2 rounds, NO FREE for last 2 rounds

Check HR after 4th round, then...

9 x 100 @ 1:45-

1- 25 swim FAST, 50 choice, 25 kick, 4 FAST UDK's

2- 50 swim FAST, 25 choice, 25 kick, 4 FAST UDK's

3- 75 swim FAST, 25 kick, 4 FAST UDK's

Change strokes by rounds of 3, no rest between rounds

1:00 rest after #9, check HR

DISTANCE-

LONG SWIM:

1  x 3000 by 500's

500 IM (100 IM+25 kick on back, 4x, desc 1-4)

500 free pull or swim (w/shnorkel, choice equip if pull- all 3 cannot be the same)

1:00 rest after 3rd time through, check HR

Finish with sprint set (25's), 2 or 3 rounds, change up the strokes by round

STROKE GROUPS-

1 (or 2, if needed) rounds of sprint set, then 4 x Broken 200's (3 rounds):

1- 75 swim FAST/125 drill-choice by 25's

2- 75 swim FAST/:10 rest/50 swim FAST/75 drill

3- 75/50/75 swim FAST, all @ :15 rest

4- 50 drill/175 straight swim for time from a dive, goal is to be FASTER than 200 Goal Time

150 drill/choice between rounds; go primary stroke for 1st 2 rounds, your choice for 3rd round

SPRINTERS-

4 rounds of (then finish with 1 round of the Broken 200's):

12 x 25 (in sets of 4/2 and 4/2)

1-4, odds & evens...

odds- swim 15y FAST/10y drill @ :35

evens- swim all FAST @ :20

5-6, all FAST UDK (can go @ stomach) @ :40/:20 by 25's

7-10, as above (for #'s 1-4), then...

:20 extra rest

11-12, BROKEN 50: 25 FAST UDK/:10 rest/25 swim FAST

Get time for last 2 x 25's (broken 50), goal is to be within .5 of your 50 SCY best time

Check HR after each round, then go 100 drill/choice by 25's

Even rounds are with fins

1st 2 rounds are free, last 2 rounds are choice- but same stroke for both rounds

Warmdown a bit before you get out. Do some HW today & make the most of your time off. Be sure to stay on top of your DRYLANDS this week as well. Remember, regular schedule for the rest of the week (Thursday), but Friday RACE DAY will be up at CM (regular time). Have a great day!

Tuesday, November 2, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

4 rounds of:

1 x 25 choice fly drill @ :45

1 x 25 fly pull free kick drill @ :35

1 x 25 swim fly build to FAST @ :25

1 x 25 FAST UDK @ :30 (on stomach)

1 x 100 drill/kick by 25's in primary stroke NO FREE, @ 1:40

No extra rest between rounds

Check HR after 4th round, then 1:00 rest

3 times through:

5 x 50 @ :50 (3rd round @ :45) as follows:

1&3, swim fly/free by 25's

2&5, swim primary/choice by 25's

#4- all swim free @ :35

1 x 5:00 swim- every 3rd 25 is swim primary stroke NO FREE build to RACE PACE TURN

Check HR after each 5:00 swim, then 1:00 rest

STROKE GROUPS-

2 times through

8 x 75 @ 1:30, 1 FAST/1 easy- keep track of FAST 75's

MYSTERY SET (3 x 100 best average @ 3:00)- we did not get to these as we started the 8 x 75 over (2x)

After we started over the 2nd time, we finished with 9 x 150 swim with fins desc 1-3's @ 2:40

DISTANCE GROUP-

3 rounds of:

400's @ 5:40 as follows:

150 FAST/250 easy

250 FAST/150 easy

400* FAST

*400 wound up being 4 x 100 swim best average @ :20 rest in 2nd/3rd sets

Finished up with the usual (24 x 25 w/fins in 4's, all @ :40)

Warmdown a bit before you get out. Do some HW today & don't waste your time off. Regular schedule the rest of the week, except Friday RACE DAY is at CM (regular time). Have a great day!

Monday, November 1, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

3 x 75 breast pull w/dolph kick & FLIP TURNS @ 1:15/1:05/:55- by 75

1 x 25 FAST UDK on stomach @ :20

:30 rest after 1st round, NO REST between 2nd & 3rd round

Check HR after 3rd round, then...

18 x 25 in 3 sets of 6:

1-2 @ :40, breast pull free kick drill

#3- FAST UDK on back @ :40

4-5 @ :40 choice drill (same drill for both 25's)

#6- FAST UDK on stomach @ :20

No rest between rounds of 6, check HR after 3rd round, then 1:00 rest

3* rounds of (50's easy on back, focus on UDK):

1 x 50 kick FAST/1 x 50 kick easy

2 x 50 kick FAST/1 x 50 kick easy

3 x 50 kick FAST/1 x 50 kick easy

2 x 50 kick FAST/1 x 50 kick easy

1 x 50 kick FAST- check HR, then...

2 x 100 @ 1:40 desc 1-2, 25 swim primary stroke NO FREE FAST TURN, 75 kick on back

Check HR after 2nd 100, then 1:00 rest

*all FAST 50's w/boards;

1st round all 50's @ 1:10, easy 50's @ 1:00

2nd round all 50's @ 1:00, easy 50's @ 1:00

3rd round all 50's @ :55, easy 50's @ 1:00

After 3rd round, get right into...

1 x 600 pull w/shnorkel & choice equip, desc 200's 1-3 (hand touch @ 400, ok)

1:00 rest, check HR again

With fins, finish up with...

24 x 25 @ :40- the usual in sets of 4 (odd rounds of 4 are swim choice, even rounds of 4 are KICK)

Warmdown a bit before you get out. Enjoy your time off today, but be productive with that time, and don't wait until the weekend to get to your schoolwork. Regular schedule this week, except Friday RACE DAY will be at CM (regular time). Have a great day!