Friday Morning, December 31, 2021- written for SCY for anybody who can get a swim in today

1 x 600- 300/200/100

1:00 rest

For anybody swimming with a teammate, please be sure to keep your distance throughout the workout

12 x 100 in 3's (change strokes by rounds of 3)-

1- drill/kick on back by 50's @ 1:45

2- swim/kick on back by 50's @ 1:45

3- kick w/boards, all FAST @ :35, except #3 is UDK on stomach @ :20

Check HR, then get right into...

1 x 300- 75 swim long & strong, last 25 kick on back- desc 100's 1-3

Check HR, then 1:00 rest

Two options today (plus a DISTANCE SET, so three choices, actually)

A)

6* rounds of 4 x 100 as follows:

1- swim FAST for time, all out effort @ 1:30

2-4, swim choice @ 1:20 (@ 1:30 if necessary)- just make the interval ("JMI")

*NOTE: every 3rd round, the fast 100 is 2 x 50 swim FAST @ :10 rest

Change strokes if you'd like after 3 rounds, but not before that

B)

5 x 125 (3 rounds) as follows-

1&2 @ 2:30- 75 swim long&strong to a hand touch/:10 rest/50 swim FAST (goal pace or faster)

#3- all drill/kick by 25's @ 3:00

4&5 @ 3:00, 50 swim FAST, get time, then right into 25 drill/:10 rest/last 50 swim FAST again

Change strokes after 2nd round of 5 if you'd like

After 3rd round, finish up with...

2 x 450 swim choice @ :20 rest, desc 1-2 (can be IM, can be pull w/shnorkel); Kaitlyn/Avery/Charlotte/Melody/Christian/Cal/Omar go backstroke

DISTANCE-

2 rounds of:

3 x 475 swim @ :20 rest, desc 1-3 to 500 Free Goal Time (in 2nd round, these are @ :10 rest)

Check HR, then

11 x 50 @ :50 (@ :10 rest in 2nd round)- 

odd 50's are swim/kick by 25's NO FREE, descend 1-6 to what you can

even 50's are swim at Goal Pace

After 2nd round, finish up with the 2 x 450's above (can be pull w/shnorkel & choice equip)

Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today & be on top of your HW this weekend. I'll post another workout for Sunday, then we pick things up on Monday with our regular Winter Session schedule. I'm looking forward to 2022 with all of you, have a great day!

Thursday Morning, December 30, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

50's are in 4th best stroke, NO FREE

6 x 50 @ 1:00- drill/kick on back by 25's- focus on 4 FAST UDK's off each wall, good feel for h20

4 rounds of:

1 x 50 @ :50- swim 4th best stroke/free by 25's (NO FREE on 1st 25), build to FAST TURN

1 x 75 @ 1:20- kick/swim/kick by 25's, all in 4th best stroke NO FREE

No rest between rounds, check HR after last round, then get right into...

1 x 150 swim/choice by 25's- build swim to FAST TURN

Check HR again, then 1:00 rest

18 x 50 in sets of 6:

1-6, 2 swim/kick descend NO FREE @ :50, 1 swim free br3 FAST TURN @ ;$0

7-12, 2 swim IM order by 25's NO FREE @ :50, 1 kick FAST w/boards @ :40

:30 rest

13-18, swim NO FREE @ :50, desc 1-4 (because #'s 3 & 5 are swim free br3 @ :35)

Check HR, get water

1:00 rest

3 rounds of:

3 x 150 @ 2:30 (college group can go @ 2:20) in 4th best stroke-

odds- swim/kick by 25's, desc 50's 1-3 to giddyup

#2- 50 swim FAST TURN, 100 kick w/boards

3 x 125 swim free br3 or back @ 1:30 (can go @ 1:40 if entire lane is going @ 1:40)

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

:30 rest after 2nd round, check HR & get water

If there is time, finish up with...

24 x 25's in sets of 4- the usual, except they're all KICK

Odd rounds of 4 @ :45

Even rounds of 4 @ :30

Middle 2 rounds of 4 on back, focus on FAST UDK's

Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today & get excited for our RACE DAY tomorrow morning- last workout until next year, make sure you're ready. Have a great day!

Wednesday Morning, December 29, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

4 x 50 @ 1:00- breast pull free kick/kick on back w arms toward ceiling, by 25's

3 x 75 @ 1:15, breast pull w/dolphin kick & FLIP TURNS, desc 1-3

No rest between sets, check HR after 2nd set, then take fins off, then 150 drill/skulling by 25's

1:00 rest

8 x 100 as follows:

odds- swim free br3 or back @ 1:20- BIG neg split- really get your legs into the 2nd 50

evens- swim 25 back (tempo), 50 breast (kick), 25 free kick on back @ 1:40, desc 1-4

Check HR, then 1:00 rest

6 rounds of:

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

1 x 75* swim IM transition, FAST @ 2:00

*for the 75's,two rounds each of:

50 fly/25 back

50 back/25 breast

50 breast/25 free

PLEASE NOTE: the emphasis here is on the 75 IM, which should be FAST; the 100 free is "just make it," or JMI, so your HR is elevated before you do the 75

NO rest between rounds, get water as needed and check your HR after each round.

After 6th round...

100 choice drill

Get out for...

1 x 175 race IM from a dive: 50 swim fly/back/breast, last 25 is kick free on back

Finish up with...

3 x 150's swim free br3 or backstroke desc 1-3's; go @ 2:10/2:20/2:30 by 150's (start @ 2:10, then the interval gets slower as your time for each 150 gets faster)

DISTANCE- LONG SWIM:

5 times through (if you didn't get your pacework in yesterday, go four times through, then 15 x 100 @ 1:30 at Goal Pace)-

150- swim/kick by 25's NO FREE, desc 50's 1-3

250- swim free br3 or back, desc 1-5 (or 1-4) to giddyup!

Check HR, then finish up with...

A) 15 x 100 @ 1:30 at Goal Pace (if you didn't do pacework yesterday);

or...

B) 150's swim free or back desc 1-3's with the rest of the group

Warmdown a bit before you get out. Do an excellent job with your drylands today and make the most of your time off (translation, be sure to get your HW done, offer to help around the house, etc...). Tomorrow back here at the D, have a great day!

Tuesday Morning, December 28, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

2 sets of:

6 x 25 drill @ :40, except #3 is FAST UDK @ :20

3 x 50 sw/k by 25's @ :55, desc 1-3 to what you can

4 x 25 swim FAST @ :40, except #3 is FAST UDK @ :20

1 x 100 sw/k by 50's FAST for time @ 2:00

Check HR after each round, but no rest between rounds

1st set free, 2nd set is primary stroke NO FREE

After 2nd set...

6* x 100 swim @ 1:20 desc 1-3/4-6, 1st 25 is primary stroke build to a FAST TURN

1:00 rest, check HR & get water

*we only did 3 x 100 so we could get to the following set before 6a...

2 rounds of:

8 x 75 swim FAST for time @ 3:00

2 x 100 drill/choice by 25's @ 1:45

1 x 150 RACE from a dive (same stroke as 75's); in 2nd round this is broken (3 x 50 @ :10r)

1:00 rest

1st round primary stroke NO FREE, 2nd round choice

Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today, take good care of yourselves away from the pool & use your time off wisely. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

6 x 25 @ :35- fly pull w/free kick, except #'s 3&5 are FAST UDK on stomach

1* x 50 kick on back @ :35- you'll have you'll have to hustle here!

*add 1 x 50 kick in each round

No rest between sets; check HR after 3rd round, then take fins off & continue right into...

1 x 300- 25 swim fly build to FAST TURN, 75 dr-k-dr by 25's (choice stroke)

Check HR, then 1:00 rest

4 x 150 kick @ 2:30- w/bds, middle 50 on back

1 x 100 kick FAST for time w/bds

1:00 rest

4 x 150 swim free br3 (or back) on fastest interval you can make (@ 1:40, or @ 1:50, or @ 1:55)

1 x 100 kick FAST for time w/bds

1:00 rest

4 x 150 kick @ 2:30- 100 free, last 50 choice NO FREE

1 x 100 kick FAST for time w/bds

1:00 rest

4 x 150 kick 50 on back, 100 IM w/bds @ 2:30

1 x 100 kick FAST for time w/bds

1:00 rest

Finish up with...

8 x 100 as follows-

odds- swim free br3 or back, BIG neg split @ 1:30

evens- kick w/bds FAST as follows:

2- 75/:10 rest/25

4- 50/:10 rest/50

6- 25/:10 rest/75

8- straight kick FAST for time

Check HR

Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today, and use your time off wisely (as in, do some of your HW each day so you aren't rushing to get it done on Sunday). Have a great day!

Sunday Afternoon, December 26, 2021- written for SCY @ CM

1 x 600- 300/200/100

1:00 rest

2 rounds of:

6 x 75-

odds @ 1:20- dr/k/dr by 25's

evens @ 1:10- all swim, FAST TURNS (same stroke as 1st 75)

1 x 150 swim (same stroke as 75's), desc 50's 1-3 to giddyup!

Check HR after each round, :30 rest between rounds

1st round free, 2nd round primary stroke NO FREE

2 options today:

DISTANCE- 

3 rounds of:

2 x 250 swim (can be pull) desc1-2 @ :20 rest

5 x 50 swim at GP @ :10 rest (pick one pace, stick with it)

Check HR, 1:00 rest between rounds

Finish up with...

AMRAP (3x takes you to 6:25p):

6 x 50 swim/kick by 25's @ :50, NO FREE, desc to what you can

2 x 300 swim free desc 1-2;

300's, go @ 3:40/3:20/:10 rest (@ 4:15/3:50/:10 rest) by round

Work on starts until 6:30p

STROKE GROUPS-

6x through (1st 3 rounds free, 2nd 3 rounds primary stroke NO FREE):

4 x 25 as follows-

1 @ :40- 15y swim FAST/10y drill

2 @ :30- 20y swim FAST/5y drill

3 @ :20- all swim FAST

4- all drill @ :40

4 x 50 swim at 200 GP @ :55 (2nd round @ :45, 3rd round @ :10 rest)

Check HR after each round, then 100 easy choice drill

With fins, finish up with...

9 x 150 swim @ 2:40, desc 1-3's to all out SMOKING FAST for time (go free/NO FREE/choice by 3's)

Work on starts until 6:30p

Warmdown a bit before you have to go. REMEMBER, workouts this week are all at The D (5-7a). Keep up with your DRYLANDS and use your time off wisely. Have a great day!

Friday Morning, December 24, 2021- written for SCY @ CM

Meet Warmup, then...

RACE DAY!!

Today we went three rounds of 10 x 100, with 5:00 of active recovery in between each:

10 x 100 swim/kick by 50's in primary stroke holding Best Average ("BA") @ 2:00

10 x 100 all kick w/boards @ 2:30 holding BA @ 2:30

10 x 100 swim IM, all RACE from a dive holding BA @ 3:00 (one group every 1:30)

BONUS SET:

10 x 100 swim free br3 (or back) @ 1:05 or 1:10

Warmdown a bit before you get out. Be sure to keep up with your DRYLANDS over the weekend, and remember that on Sunday workout for the St. James group is here at CM, 4:30-6:30p. Take good care of yourselves away from the pool this weekend: always wear your mask, wash your hands often & thoroughly, and KEEP YOUR DISTANCE from other people. You can take care of others by taking care of yourself. Have a great weekend!

Thursday Morning, December 23, 2021- written for SCY @ CM

Happy Festivus!

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

8 x 25 choice drill @ :35, EXCEPT #3's 3/5/7 are FAST UDK on stomach @ :20

1 x 50 swim/kick (same stroke as 25's drill) by 25's @ 1:00*, use this to get yourself ready for...

1 x 100 kick on back, same interval as the 50 above- you'll have to hustle here!

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

3 rounds of:

4 x 50 kick w/boards @ :55 (in 3rd round, these are @ :50); except #3 @ :45 (3rd rd @ :40)

2 x 150* swim free br3 (or back) desc 1-2 to what you can @ 2:10

No rest between rounds, check HR at the end of each round

*in 2nd round, 150's are 250's @ 3:20; in 3rd round, 250's are 300's @ 4:30

1:00 rest after 3rd round, get water

Finish up with...

3 x 150 swim free br3 (or back) @ 2:00, desc 1-3 to what you can

1 x 175 swim free br3 (or back) @ 2:00

3 x 175 swim as above @ 2:15

1 x 200 swim as above @ 2:15

3 x 200 swim as above @ 2:30

1 x 225 swim as above @ 2:30

Check HR, then...

1 x 75 drill/drill/choice by 25's

1:00 rest, get out for...

MYSTERY SET-

1 x 400 RACE from a dive

(we wound up going a single 150 race from a dive, time was running out)

Warmdown a bit before you go, be sure to do an excellent job with your DRYLANDS today. In the spirit of the holidays, you should offer to help your parents around the house. Be ready for tomorrow, RACE DAY will have a slightly different format than usual. Have a great day!

Wednesday Morning, December 22, 2021- written for SCY @ CM

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 75 @ 1:20- dr/k/dr by 25's in primary stroke

6 x 25 @ :35- breast pull free kick drill, except #'s 3&5 are FAST UDK on stomach @ :20

1* x 100 @ 1:40- 25 swim breaststroke, 50 swim primary stroke (NO FREE), 25 UDK, get time

*add 1 x 100 in each round, and descend 1-2 and 1-3

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

With fins, 6 times through:

1 x 75 @ 1:20- dr/dr/UDK on stomach

3 x 50 @ 1:00- swim desc 1-3 to FAST (get time), same stroke as 75 drill above

1 x 50 @ 1:00- dolphin kick LUNGBUSTER/swim by 25's- all FAST, trying to equal/better your time from 3rd 50 above

No rest between rounds

Odd rounds are IM order (by round), even rounds are choice, but same stroke throughout

Check HR after each round; take fins off after last round & go 100 easy drill

1:00 rest

LONG SWIM-

5 times through (nonstop, uninterrupted, no breaks, straight through, etc...):

200- swim 150 free, desc 50's 1-3 to 200 setup; then 50 drill choice (not free)

200 swim IM as follows:

1st round, 2 x 100's IM swim, desc 1-2

2nd round, 200 IM swim by 50's/100 IM swim (last 100 is faster than 2nd 100 above)

3rd round, 300 IM swim by 75's (75 of each)/100 swim IM (last 100 IM is faster than last 100 above)

4th round, 200 swim IM by 50's/100 IM swim- last 100 faster than last 100 of previous round

5ht round, 100 IM drill/100 IM swim- last 100 IM swim is fastest of the day!

Check HR, then warmdown

Warmdown a bit before you get out. Do something productive day- and be sure to include your DRYLANDS. Big aerobic tomorrow, then RACE DAY on Friday Morning. Have a great day!

Tuesday Morning, December 21, 2021- written for SCY @ CM

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 75 @ 1:20- 50 dolph kick breast drill, last 25 FAST UDK on stomach

3 x 25 breast pull free kick @ :40/:30/:20 by 25

1 x 50 kick FAST on back @ :40

No rest between sets, check HR after 3rd round, then take fins off & continue right into...

1 x 200- 25 choice skulling, then 75 drill/kick/drill by 25's (2x)

1:00 rest, check HR again

4 x 50 swim breast/free by 25's @ :50, except #3 is swim/kick breast

3 x 100 swim free br3 (3rd 25 is kick on back) @ 1:20; 2nd 100 is kick on back, 3rd 25 swim @ 1:35

4 x 50 swim as above @ :45

3 x 100 swim-as above, except #2 is @ 1:30

4 x 50 swim as above @ :40

Check HR, then 1:00 rest

8 x 25 drill in primary stroke @ :40, except #'s 3/5/7 are swim build to RACE PACE @ :30

3 Options today:

BACK/FREE:

3 rounds of:

3 x 150 swim desc 1-3 to all out FAST @ 2:20

BROKEN 150: 1 x 25/1 x 75/2 x 25 swim FAST, all @ :10 rest (2nd round is 2 x 25/75/25; 3rd round is 3 x 25/75)

Get time/check HR, then g0 50 easy drill

No more than 1:00 rest between rounds

After 3rd round...

1 x 600- 150 cruise/150 drill-choice by 25's

Check HR, then...

3 x 100 swim BEST AVERAGE @ 3:00

FLY/BREAST:

8 rounds of:

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

2 x 50 swim at 200 Goal Pace @ :10 rest

Check HR, then...

50 easy drill (go 150 after 3rd & 6th rounds)

Each round is @ 5:00

After 8th round...

Same 600 as backstroke/freestyle set, then...

3 x 100 swim BEST AVERAGE @ 3:00

DISTANCE-

1 time through:

1 x 475 swim free br3- get time

:20 rest

10 x 50 swim at GP @ :50

1 x 475 swim free br3, faster

:20 rest

10 x 50 swim at GP @ :10 rest

1 x 475 swim free br3, FASTEST of the day

Check HR, then...

1 x 900 pull free w/shnorkel & choice equip, desc 300's to giddyup!

Check HR

Warmdown a bit before you get out. Enjoy your time off today- be productive, do an excellent job with your DRYLANDS, and offer to help around the house. Big day tomorrow, be ready. Have a great day!

Monday Morning, December 20, 2021- written for SCY @ CM (all groups @ CM)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20- drill/swim/drill by 25's, build swim to FAST TURN; go 4 free, 4 NO FREE

Check HR, then...

4 rounds of:

1 x 25 kick FAST @ :40 w/boards

1 x out & back @ :20, all FAST, all UDK

1 x 25 kick FAST @ :30 w/boards

1 x out & back @ :20, all FAST, all UDK

1 x 25 kick FAST @ :20 w/boards

1 x 50 kick FAST for time on back @ 1:00

Go odd rounds free kick, even rounds NO FREE kick

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

6 x 100 @ 1:40 as follows:

odds- 1st & last 25's kick FAST w/boards, middle 50 kick on back- 4 FAST UDK's

evens- all kick FAST for time w/boards

6 x 100 @ 1:30- as above

6 x 100 @ 2:00 as follows:

odds- 1st & last 25's kick w/boards, middle 50 is swim primary stroke; desc these 1-3 to FAST

evens- kick FAST for time w/boards, BROKEN as follows:

#2- 75/25, :10 rest at the 75

#4- 50/50, :10 rest at the 50

#6- 25/75, :10 rest at the 25

Keep track of your times on the even 100's

Check HR after #6, then continue right into...

12 x 50 as follows:

odds- swim/kick by 25's @ :50

evens- swim choice @ :40- FAST TURN

1:00 rest, check HR

MYSTERY SET!

Finish up with...

3 x 150 swim free br3 or back @ 2:00, desc 1-3 to what you can

1 x 175 swim free br3 or back @ 2:00

3 x 175 swim free br3 or back @ 2:15, desc if you can

1 x 200 swim free br3 or back @ 2:15

3 x 200 swim free br3 or back @ 2:30

1 x 225 swim free br3 or back @ 2:30

Check HR immediately & OML

Warmdown a bit before you get out. Be sure to put your mask on immediately after you get out of the pool. Enjoy your time off today, take good care of yourselves away from the pool. Be sure to use your time wisely & keep up with your DRYLANDS. Same schedule here all week, unless we have to make a change. Have a great day!

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

Meet Warmup, then...

RACE DAY!!

1 x 50 race from a dive @ 2:00

1 x 150 kick fast for time w/boards- get boards @ 5:00

1 x 50 race from a dive

10 minutes active recovery

1 x 100 kick fast for time w/boards- get time

1 x 50 race from a dive

1 x 50 kick fast for time w/boards- get time, figure 300 total, avg time per 100

10 minutes active recovery

1 x 50 race from a dive

3 x 100 kick FAST for time w/boards @ 4:00, try to be faster than avg time per 100 from 150/100/50

DISTANCE-

After Meet Warmup, warmup until you feel ready for...

3 rounds of:

1 x 50 swim at GP @ 1:40

1 x 75 swim at GP @ 1:40

1 x 100 swim at GP @ 1:40

1 x 100 swim at GP @ :10 rest

1 x 75 swim at GP @ :10 rest

1 x 50 swim at GP

1 x 350 pull w/choice equip, desc 1-3

1:00 rest between rounds, check HR

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Remember, nothing for any seniors tomorrow (JrG regular here at The D), then regular on Sunday (LCM at St. James on Sunday Morning, 8-10a). The holiday schedule starts next Monday; next week is all at CM, the week after that is back here at The D for everybody. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

7 x 200 @ 3:30 as follows:

100- drill/kick by 25's

50 choice fly drill

50 kick FAST with boards

EXCEPT...

#'s 3/5/7 are @ 3:00- 25 swim fly, 150 swim free br3, last 25 is UDK on stomach desc these 1-3 to FAST

1:00 rest, check HR

6 rounds of:

2 x 75 sw/k/sw by 25's, desc 1-2 to FAST

1 x 100 swim free br3 STRONG neg split (or backstroke)

No rest between sets.

Rounds 1-3, intervals (for both 75's & 100) are 1:20/1:15/1:10- by round

Rounds 4-6, intervals are 1:15/1:10/1:05- giddy up on the end here!

1:00 rest, check HR & get water

AMRAP...(at least 3 rounds, 4 or 5 would be better)

2 x 250 swim-

#1, long & strong free br3 (or back)

#2- 100 swim IM, 150 swim free br3 (or back) w/BIG kick on last 75

1 x 300 swim for time, all 3 should be a quality effort, #3 is from a dive, RACE!

1st round, 250's are @ 3:30

2nd round, 250's are @ 3:20

3rd round, 250's are @ 3:10 (@ 3:15 if needed)

If there is time, finish up with your choice of:

A)

5 x 50's swim IM order by 25's (1-4), and #5 is kick FAST for time- all @ same interval

Start with 5 @ :55, then 5 @ :50, then :45, then :40- if anybody can go 5 @ :35, you get to get out!

B)

With fins, AMRAP...

100's @ 1:40-

25 FAST UDK, 25 swim FAST, 25 drill, 25 swim FAST

Go 3 free, 3 NO FREE

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Remember, RACE DAY tomorrow, and the holiday schedule starts on Monday (next week is at CM each morning). Have a great day!

Wednesday Morning, December 15, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

5 x 25 drill fly @ :40, except...

#4 is FAST UDK @ :20

#5 is swim fly build to FAST, @ :40

1 x 50 swim/kick by 25's @ :40

No rest between rounds

In the 3rd round the 25's drill (and swim) & the 50 swim/kick can be primary stroke

After 3rd round, check HR & then come back to the starting end & take off fins, get right into...

1 x 150- drill/kick/choice by 50's

1:00 rest, check HR again

18 x 100 in sets of 3 as follows:

1- 25 swim fly, 75 swim back- focus on 4 FAST UDK's off each turn

2- 25 kick, 50 swim choice FAST TURN, 25 kick (kick is choice)

3- all kick FAST for time w/boards

No rest between sets of 3

1-6 @ 1:40

7-9 @ 1:30

10-12 @ 1:40

13-18 @ 1:30

1:00 rest, check HR, then get water

DISTANCE- LONG SWIM

7x through:

75 swim IM

75 swim free- long & strong

25 drill free

50 swim free- faster than 75 (change gears for this 50)

Check HR after 7th time through, then get fins

With fins, finish up with...(AMRAP)

125's @ 2:15 as follows:

50 swim FAST, get time

25 drill

50 FASTER- dolphin kick LB/swim by 25's- can you be faster on the 2nd 50 than your 1st 50?

5 mins before you get out take fins off and warmdown a bit before you go 

JR. GOLD- LONG SWIM

7 times through as above, except...

3rd, 5th & 7th rounds are NO FREE on the 75 swim long & strong/25 drill/50 swim (change gears)

Check HR after 7th time through, then get water

Until 7a, finish up with...

50's swim at 200 GP in primary stroke (4 swim, 1 drill, all @ 1:00)

Warmdown a bit before you get out

STROKE GROUPS-

3 rounds of:

1 x 75 dr-k-dr by 25's @ 1:20

3 x 25 swim FAST @ :40- get times, figure avg

1 x 50 drill @ 1:00

7 x 25 swim FAST @ :30*- goal is to hold avg time (from 1st 3 x 25's) or faster

Check HR after #7, then...

25 drill back to start end, @ 1:00

1 x 50 RACE for time from a dive

Check HR, get water between rounds

*in last round, the 7 x 25's are @ :10 rest

If there is time, finish up with...

25's with fins @ :40- "the usual" in sets of 4 (change stroke after each set of 4)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. be sure to get into the club website and declare your events for the Greensboro meet. Big aerobic tomorrow, then RACE DAY on Friday. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

8 x 50 @ 1:00- odds are dr/k, then evens are sw/k FAST TURN (4 free, 4 NO FREE)

3x:

1 x 125 @ 2:00- 75 dr/sw/dr by 25'a in primary stroke, last 50 kick on back, 4 FAST UDK's

3 x 25 swim desc 1-3 to FAST @ :40 (2nd rd @ :30, 3rd rd @ :25)

No rest between sets, check HR after 3rd round, then get right into...

15 x 50 in 3 sets of 5:

1-3, swim/kick desc 1-3's @ :50 (3rd round @ :45)

#4 is swim free br3 @ :35

#5 is kick FAST for time with boards

Check HR after #15, then get water

3 options today:

DISTANCE-

3 rounds of 6 x 250 as follows:

odds @ 4:00- 100 swim at Goal Pace/50 drill/100 swim at Goal Pace

evens @ 3:30 desc 1-3 to something JUICY (one round, these can be pull w/shnorkel)

Middle round of the 3 is NO FREE as follows:

odd 250's are @ 4:00-

#1, 200 swim free neg split, then 50 swim FAST

#3- 150 swim neg split free, 2 x 50 swim FAST @ :10 rest

#5- 100 swim neg split free, 3 x 50 swim FAST @ :10 rest

evens are @ 3:30, straight swim desc 1-3 to FAST

Check HR after each round, then 1:00 rest

Before you get out...

10 x 50 swim at Goal Pace @ :10 rest

Check HR again & warmdown

BACKSTROKE-

3 rounds of 6 x 250 @ 3:40- all 3 rounds are the same as the middle round for the D-group above

Fly/Breaststroke-

6* times through:

1 x 200 swim STRONG negative split free br3 @ 3:00

1 x 150- swim at GP/drill/swim at GP by 50's, :10 rest after 50 drill, all @ 3:00

In 5th & 6th round, the 150 is 3 x 50 swim at 200 GP @ :10 rest

Check HR after each round, then 1:00 rest

Before you get out...

8 x 25 swim @ :45, hold best average

Check HR again, then warmdown

Do an excellent job in school today- and with your DRYLANDS. Remember to get into the club website and declare your events for the Greensboro meet. Regular schedule through this week, next Monday our holiday schedule starts- it's posted on the club website, look it up & know where you're supposed to be over the break. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

Anybody who raced this past weekend at MAKO:

Do the warmup (6 x 100 & "2x through"); 

then get to the 30/20/10, all @ 2:00 rest

After that we can do your "best swim/least best swim/what can I do differently or better" talk, then you can go.

6 x 100 @ 2:00- dr/k/dr/skull by 25's, go 3 free, 3 NO FREE

2 times through:

6 x 25-

odds FAST UDK @ :25

evens- choice drill @ :35 (same stroke for all 3)

3 x 75 @ 1:20- sw/k/sw by 25's, desc 1-3 (2nd round, these are @ 1:10)

NOTE: 25's drill & 75's are the same stroke; change stroke for 2nd round

3 rounds:

4 x 50 @ :50 "DWYW," but nothing sloppy

3x: {2 x 25 kick FAST w/boards @ :40

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

      {2 x 25 kick FAST w/boards @ :10 rest

      {1 x 50 swim FAST TURN @ :40

      After 3rd time through...

1 x 100 swim free br3 @ 1:00, make interval

1:00 rest after 100 free, check HR

Kick should be free for 1st 3 rds, then primary stroke for 2nd 3 rds, then choice for last 3 rds

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

100's @ 1:40 as follows:

odds- 25 kick FAST/50 swim (from a dive) FAST TURN/25 kick FAST

evens- all kick FAST for time

Warmdown a bit before you have to get out. Do an excellent job in school today- and with your DRYLANDS. Be sure to get into the club website and declare your events for the Greensboro meet. Regular schedule for the rest of this week, the holiday schedule kicks in for next week. Have a great day!

Sunday Morning, December 12, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest 

With fins:

18 x 25 in 6's (3x)-

3- fly drill @ :40

2- swim fly (build, then FAST by 25's) @ :20

1- FAST UDK @ :20

Check HR after #18, then take fins off for...

12 x 75 in 3's- all @ 1:10

1- swim fly/50 free

2- fly/back/free by 25's

3- fly/back/breast by 25's

2* times through (intervals can be 2:15 & 1:15 if needed; try 1:10 first):

1 x 150 swim neg split free br3, 1st 25 is always swim primary stroke build to FAST TURN @ 2:10

1 x 100 swim free br3 make interval @ 1:10

1 x 150- as above

2 x 100- as above

1 x 150- as above

3 x 100- as above

Check HR

*In 2nd set, 1st 25 of 150 is 4th best stroke and 1st 25 of 100's is primary stroke, NO FREE

BONUS 3rd set...swum by EW as follows:

150's were 25 swim in 4th best stroke, then 125 swim free br3 @ 2:15

100's were 50 primary stroke NO FREE/50 free, all @ 1:20

2 rounds of:

7 x 125 as follows-

Odds @ 1:50 (or 2:00)- 1st 25 swim primary, last 25 kick on back- always the same

Evens-

Backstrokers go @ 1:50 (#2), @ 1:40 (#4), @ 1:30 (#6)

Breaststroke/flyers go @ 1:40 as follows:

#2- 1st 25 is swim breast or fly, rest is free br 3

#4- 1st & 3rd 25's are swim breast or fly, rest is swim free br3

#6- swim odd 25's breast or fly, evens are swim free br3

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

Until 10a, finish up with...

50's @ 1:00 as follows:

1- 35y swim FAST/15y drill

2- 25y swim FAST/25y drill

3- 15y swim FAST/35y drill

Change stroke after each round of 3

Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Be sure to get onto the website and declare for your Greensboro events. We'll go aerobic through this week before shifting "back to work" next weekend. Have a great day!

Friday Morning, December 10, 2021- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

Today we went in two groups:

MAKO MEET- Speedset (16 x 50 @ 2:00 in sets of 4), then finish with the Usual (NO FINS)

Everybody else...

A)

3 x 300 swim free (or back for backstrokers) desc 1-3 to all out FAST @ 5:00 (#3 is FAD)

Get time on #3, check HR, then...

10 minutes active recovery

B)

CHALLENGE SET: how many 275 swim free (or back) can you go on the time (interval) you went on the 3rd 300 above??? (ex, if you went 3:10 on the 3rd 300, how many 275's can you go @ 3:10?)

Give it a try; if you miss the interval, take a minute rest & try again. If you miss a second time, take another minute rest & then try 250's on the same interval (you better make that interval, and then descend them!)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Be sure you know the schedule for the weekend (Saturday @ CM, Sunday @ The D; no St. James). Good luck to everybody racing this weekend at the MAKO MEET- get excited to tear it up at GMU tomorrow! Be sure to do your health check BEFORE you get to the pool. Have a great day!

Thursday Morning, December 9, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

1x 200- drill/kick on back by 50's

20 x 25 in sets of 5-

1-2, breast pull w/dolph kick @ :40

3-4, kick on back (first 1/2 FAST UDK) @ :30

#5- all FAST UDK out & back @ :20

In last round of 5, drill can be choice

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

1 x 100 swim breast/free by 25's, neg split @ 1:40

1 x 200 swim breast/free by 50's, neg split by 100's @ 3:20

1 x 300 swim "IM," go back/breast/free by 25's, last 25 kick on back & desc 100's 1-3 to FAST

Check HR again, then 1:00 rest

3 total rounds of:

  2 times through-

  2 x 75* @ 1:20, swim/kick/swim by 25's primary stroke NO FREE, desc 1-2

  2 x 100 @ 1:25, swim 25 primary stroke FAST TURN, 50 swim free br3 FAST TURN, last 25 kick

  After 2nd time through continue right into...

1 x 125 swim free br3 @ 1:40+- last 50 is BIG KICK

*In the 2nd (total) round, 75's are a different stroke (same interval); in 3rd (total) round, 75's are swim IM

+in the 2nd (total) round, the 125 is swim free @ 1:30; in the last (total) rd the 125 is swim free @ 1:20

Check HR after last round & then 1:00 rest, get water

With fins, 3 separate options today (plus the Distance set from last Friday):

Backstroke-

3x:

4 x 25 drill @ :35

1* x 50 swim @ :35- RACE PACE tempo here throughout (*add 1 x 50 in each round)

After 3rd round, take fins off for...

3 x 150 @ :20 rest, swim/drill/swim by 50's, working on holding stroke rate on the 50's swim

Repeat more time if you can stay past 7a

Fly-

AMRAP:

1 x 50 swim/kick fly (by 25's) @ :45

1 x 50 sw/k fly @ :40

1 x 50 sw/k fly @ :35

1 x 75 swim fly FAST for time- get time & check HR, then right into...

1 x 25 fly drill

1:00 rest between rounds, get water

Breaststroke-

AMRAP:

1 x 100 swim breast w/dolphin kick @ 1:45, with flip turns

1 x 125 swim breast w/dolphin kick @ 1:45 (flip turns)

1 x 150 swim breast w/dolphin kick @ 1:45- still w/flip turns

:30 rest to check HR after every 3rd round

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited for RACE DAY tomorrow. Have a great day!

Wednesday Morning, December 8, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins:

15 x 25 @ :40- fly pull w/free kick (1&2), then choice fly drill (#3)

3 x 75 @ 1:20, desc 1-3: swim 25 fly, then 50 kick (last 25 kick is UDK on belly

1:00 rest, check HR & take fins off & get right into...

150- skull/drill by 25's

1:00 rest, check HR again

2 times through:

6 x 25 @ :40 fly drill, except #3 is FAST UDK @ :20, #5 is swim fly FAST @ :20

4 x 50 swim IM order by 25's @ :50

2 x 100 swim 25 fly/75 back, desc 1-2 @ 1:35 (@ 1:25 in 2nd set)

Check HR after 2nd 100 in each round, but no rest 1st & 2nd set

Three options today:

LONG SWIM-

3 times through:

250 swim free br3- long & strong

150 swim IM (by 50's), no free

50 kick FAST w/boards

150 swim/kick (by 25's), desc 50's 1-3, NO FREE

250 swim free, faster than 1st 250

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

Finish up with...

100's swim free br3 @ 1:30, desc to what you can (try to get at least 6 or 7, 10 or 12 would be better)

STROKE GROUPS-

Pick one:

50's @ :50 (at least 3 times through, but 4 or 5 would be better)-

5- choice, but NO FREE; FAST TURNS for all 5

1 x 75 swim free (also @ :50, unless going IM, then go @ :55)

5- swim/kick (by 25's) choice stroke, desc 1-5

1 x 75 swim FAST IM

Check HR after each round, but no more than :30 rest between rounds

25's @ :40 (everything is @ :40, AMRAP)-

4 x 25 swim FAST @ :40, except #3 is @ :20 (#4 is drill, same stroke as you swim)

1* x 50 swim FAST TURN @ :40 (choice stroke)

*add 1 x 50 in each round, up to 4 x 50 in 4th round

After 4th & 8th round...

3 x 150 swim neg split & desc to giddyup @ 2:10 (@ 1:55 after 8th round)

Finish up with...

2 x 125 @ :15 rest- drill/kick by 25's, last 25 is skulling

Do an excellent job in school today- and with your DRYLANDS. Regular schedule through the week, but it's different for the weekend (check the website, St. James group is here at The D on Sunday Morning, 8-10a). Have a great day!

Tuesday Morning, December 7, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

It's Pearl Harbor Day today, take a moment to google this day, in 1941, "a day that will live in infamy."

2 sets of:

3 x 125 @ 2:00- 50 fist free drill br3, 75 dr-k-dr by 25's NO FREE

2 x 75 kick on back desc 1-2 to something JUICY @ 1:30

No rest between sets, check HR after 2nd set, then 1:00 rest

3 times through:

1 x 150 @ 2:40- swim/drill by 25's- build the 25 swim to RACE PACE TURN

5 x 50 @ :50 as follows:

1-3, sw/kick by 25's desc 1-3 to giddyup

#4- all swim free br3 @ :35, make the interval

#5- all kick FAST for time w/boards

:30 rest after 1st set, no rest between 2nd & 3rd set

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

Everybody does this together:

5x-

1 x 150 @ 2:45- sw/k by 25's desc the 50's 1-3, NO FREE

1 x 400* swim free br3 @ 5:15^

1 x 250 pull free desc 1-5 to something smoking fast; shnorkel & choice equip, #5 is FAST

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

*400 is 8 x 50 swim neg split@ :45 in even rounds, except #'s 3, 5 & 7 are @ :35

^go @ 5:00 in 3rd round and @ 4:45 in 5th round

Warmdown a bit before you get out & do an excellent job in school today- and with your DRYLANDS! Be sure to check the schedule for the weekend, it's different (MAKO MEET). Have a great day!

Monday Morning, December 6, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

12 x 75 @ 1:20, go dr/k/dr by 25's, kick gets faster by rounds of 4 (go 2 free, 2 NO FREE)

Check HR, then 1:00 rest

SPORT FAIR-

All @ 2:00 rest:

30 min swim

20 min pull (shnorkels throughout, change other equip every 300 yds)

10 min kick- 100 on back, 50 w/boards

Check HR

Before you leave, "best/least best/what can I do differently or better" talk about the meet

Everybody else-

2 times through:

6 x 25 kick-

odds 15y FAST/10y easy @ :40

evens all FAST @ :20

1 x 150 swim choice BIG negative split @ 2:40

6 x 25 swim- same as above

1 x 150 kick desc 50's 1-3 to FAST

Check HR

1 round free, 1 round NO FREE

Finish up with 8 rounds...

4 x 25 kick FAST with boards @ :40*, except #3 is all FAST UDK out & back @ :20

1 x 100 kick for time, 50 on back/50 with boards- desc this 100 straight through 1-8 to FAST!

:30 rest between rounds, get water

*in rounds 4-6, then 25's are @ :35, and in rounds 7-8 the 25's are @ :30- still FAST!

Warmdown a bit before you get out & do an excellent job in school today- and with your DRYLANDS! Regular schedule through the week, but then different on Saturday & Sunday due to the MAKO MEET. Check your email or the club website for the holiday schedule, it's different for December 18-January 2. Have a great day!

Thursday Morning, December 2, 2021- written for SCY @ The D

Meet Warmup, then...

Speedset

Finish up with...

The Usual, 

or...

DISTANCE SET-

One time through:

(@ :20 rest after odd numbered swims, @ :10 rest after even numbered swims)

1 x 350 cruise

1 x 350 swim strong

1 x 250 swim cruise

1 x 450 swim strong

1 x 150 swim cruise

1 x 550 swim strong

Check HR, then 1:00 rest

Finish up with...

50's in sets of 12, odds swim free/NO FREE by 25's, evens swim at GP

1-12 @ :50 (:30 rest, check HR)

13-24 @ :45 (:30 rest)

25-36 @ :40

Check HR immediately & OML, then warmdown

Do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend at SPORT FAIR, be sure to bring some HW with you to the meet. Try to get in on Friday or Saturday if you're not in the meet, and GOOD LUCK to everybody taking the SAT. Have a great day!

Wednesday Morning, December 1, 2021- written for SCY @ The D

1 x 600-300/200/100

1:00 rest

3 rounds of:

4 x 50 @ 1:00- drill/kick by 25's, focus on FAST UDK's

3 x out&backs w/boards @ :35* (#2 is always UDK)

2 x 75 @ 1:20- 25 kick free head out, 50 swim FAST TURN (50 swim is same as drill on 50's above)

No rest between rounds, change stroke by round

*out&backs get :05 faster by round

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

3 times through:

4 x 50 kick @ :55- except #3 is always @ :45

3 x 50 swim/kick by 25's @ :55 desc 1-3 (gets :05 faster by round); change stroke by round

1 x 75 swim choice @ :55 (gets :05 faster by round)

1:00 rest after 2nd round, check HR, then 3rd round before water break

SPRINT SET-

5 times through: all 25's are RACE PACE, same stroke throughout

10 x 25 swim at RACE PACE @ 1:00* (#6 is drill, bank the rest)

*gets :05 faster by round

1:00 rest (50 easy if you'd like) between rounds

DISTANCE- LONG SWIM

3x through:

350- odd 50's swim NO FREE fast turns/even 50's kick FAST UDK's

250- swim free, desc 1-3 to giddyup

Check HR after 3rd time through

Ella, finish with pacework

Ainsley, finish with the usual w/fins

STROKE GROUPS-

AMRAP:

4 x 50 swim at 200 GP @ 1:00*

100 easy choice between rounds

*every 3rd round is 3 x 50 (not 4) swim at 200 GP @ :10 rest

At 7:00a, finish up with...