Sunday Afternoon, February 20, 2022- written for SCY at CM (St. James Group)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:20- 50 choice drill, 25 kick on back arms toward ceiling

8 x 25 @ :35- choice drill in primary stroke (NO FREE), #3's 3/5/7 are FAST UDK @ :20

4 x 50 @ :50- breast pull free kick drill/FAST UDK by 25's

3 x 100 @ 1:40 as follows:

50- drill/swim FAST by 25's (same stroke for both)

50- drill/kick FAST by 25's

1:00 rest, check HR then take off fins for...

1 x 200 drill/kick/drill/choice by 50's

1:00 rest

6 times through:

1 x 75 RACE from a dive, get time/25 drill back to starting end @ 2:00

3 x 100 swim free cruise @ 1:30

Same stroke for 3 rounds on 75/25, then...

200 drill/choice by 50's

Change strokes for last 3 rounds if you'd like (same stroke for those 3 rounds)

200 drill/choice again after 6th round, then...

TEAM TALK

Do an excellent job with your HR tonight, make sure you're ready for the week ahead at school. Remember, the SPRING SCHEDULE begins tomorrow, make sure you know where you should be for each workout. Have a great day!

Saturday Morning, February 19, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

2 x 50 drill choice @ 1:00

2 x 50 kick @ :50- 1/2 of each 25 is FAST UDK

4 x 25 choice backstroke drill @ :35 (go sit & spin backstroke drill in 2nd round)

No rest between sets.

After 2nd set, check HR, then take off fins and continue right into...

1 x 350 backstroke as follows:

odd 50's- swim backstroke w/FAST TURNS

even 50's- choice backstroke drill

1:00 rest, check HR again

3 rounds of:

6 x 50 swim @ :55*

Odd 50's are neg split backstroke

Even 50's are swim back/breast by 25's

1 x 75 swim back/breast/free by 25's @ 1:10

1 x 75 swim 50 backstroke/25 breaststroke @ 1:10

1 x 75 swim all backstroke FAST for time- get time, check HR

1:00 rest after each round, come back to starting end if you'd like

NOTE: 75's stay on the same 1:10 throughout all three sets; 50's get :05 faster by round (you can go a 4th round @ :40 if you're feeling DARING).

Alternate intervals: you can start the 50's @ 1:00 (and get :05 faster by round) and then go 75's @ 1:15 if needed.

Finish up with...

AMRAP:

1 x 250 @ 4:00 (@ 4:30 if needed)-

100 swim IM, smooth & long

50 drill (fly, back or breast only)

100 IM swim FAST

5 x 50 swim/kick by 25's NO FREE @ :50, desc 1-4 to giddyup! (#4 is swim all free @ :35, JMI)

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

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with your DRYLANDS. Remember, workout tomorrow for the St. James group is at CM, 4:30-6:30p. Have a great day!

Friday Morning, February 18, 2022- written for SCY at the D

Meet Warmup, then...

RACE DAY!!

Today we went three rounds of the following:

150 kick FAST for time w/boards, get time

100 easy choice

175 RACE from a dive IM (skip last 25 free)- get time, goal is faster than your 150 kick

8 minutes active recovery

BROKEN 200 IM (75/:10 rest/50/:15 rest/75)- goal is faster than 175 time

8 minutes active recovery

If the first 2 rounds are exceptional, the 3rd round could be your choice

Big warmdown before you get out.

Do an excellent job in school today- and with your DRYLANDS. Remember, check the club website for the schedule changes for this weekend; AND, the St. James group is at CM this weekend on Sunday Afternoon, 4:30-6:30p. Have a great day!

Thursday Morning, February 17, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

3 times through:

1 x 100 kick @ 1:45- 50 w/boards, 3rd 25 is drill, then last 25 is FAST UDK

2 x 50 drill/swim by 25's @ :55- build the swim into the finish

1 x 75 @ 1:20- kick/swim (build to FAST TURN)/kick by 25's

No rest between sets, check HR after 3rd round

Go free/primary NO FREE/choice by round

1:00 rest after 3rd round, then...

9 x 100 in sets of 3:

1- 25 swim primary stroke (NO FREE) build, then 75 choice

2- 25 swim fly build, 75 swim choice

3-75 swim IM, last 25 kick free on back

No rest between rounds of 3

Go @ 1:30/1:25/1:20 by rounds of 3 (can start @ 1:35 and get :05 faster to 1:25 if needed)

1:00 rest after #9, check HR

1 x 200- dr/k/dr/skulling by 25's (100 free, 100 primary stroke NO FREE) @ 3:30, then...

3 sets of:

6 x 75 swim @ 1:05* as follows:

odds- 25 swim NO FREE, 50 swim free br3

evens- 25 swim choice, 50 swim free br3

1 x 200 swim free br3 @ 2:15 (can go @ 2:25 if needed)- giddyup here!

1 x 50 kick FAST for time @ 1:00 (w/boards)

No rest between rounds, check HR after each 50 kick

*75's get :05 faster by round

With fins, finish up with AMRAP of...

3 x 150 swim desc 1-3 to all out FAST @ 2:40

3 x 50 @ 1:00- UDK LUNGBUSTER/swim FAST by 25's- hold your best possible average time

Go free/primary NO FREE/choice by round.

No rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS.

RACE DAY tomorrow, then the special schedule for the weekend (check the club website for details). Good luck to everybody racing this weekend, and have a great day!

Wednesday Morning, February 16, 2022- written for SCY @ the D

1 x 600- 300/200/100

1:00 rest

12 x 50 in 4 sets of 3:

1-2 @ 1:00, swim free/fist free drill by 25's- count strokes & see how close you can get them

#3- swim/kick free by 25's @ :50, desc 1-4

Check HR, then...

4 sets of:

2 x 75 @ 1:20- 25 kick w/boards, then 50 swim/drill by 25's back or breast (build swim), desc 1-2

1 x 50 swim free br3 @ :35, make interval

No rest between rounds, check HR after 4th round. Then...

3 x 200 @ :20 rest- each 100 is dr/sw/dr/k by 25's (kick is FAST), go 100 free/100 NO FREE

Check HR

6 x 350 as follows:

150 swim long&strong, 50 drill (hand touch to check time), 150 giddyup

Odds- free br3 @ 5:00

Evens- IM (back/breast/free by 50's, drill is back or breast) @ 5:30

Check HR after #6

Finish up with...

Racing on Friday:

With fins, AMRAP of...

8 x 25 @ :40 (odds build to FAST/evens half FAST half drill), then 1 x 50 FAST @ 1:00

Go odd rounds free, even rounds NO FREE

Everybody else:

AMRAP...

100's RACE (75 swim FAST, get time, 25 drill) IM @ 2:00- go back/breast/free by 25's, then 25 drill

Get avg time for 75 ba/br/free after every 3, then...

1 x 75 RACE fly/ba/br by 25's- how close can you get to your time from the ba/br/fr 75's???

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule through the end of the week here at DS, then there are some changes for the weekend (check your email or the Team Feed on the club website). Have a great day!

Tuesday Morning, February 15, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 50 drill @ 1:00 (same drill for both 50's, change by round if you'd like)

4 x 25 @ :35- kick w/boards 1/2 FAST 1/2 easy (one round can by on back, UDK's are FAST)

2 x 75 @ 1:20- 25 kick w/boards, 50 swim (same stroke as 50's drill), desc 1-2 to what you can

Check HR after each round, no rest until after 3rd round

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

4 times through:

1 x 75 @ 1:20- 25* swim FAST/50 drill (same stroke for both)

1 x 100 @ 1:40- 25 drill (same stroke as 75), 75 kick- get time for kick & desc 1-3

No rest between rounds

NOTE:

In 2nd rd, the 75 is 50 swim FAST/25 drill; the 100 is the same

In 3rd rd, the 75 is all swim FAST; the 100 is the same

In 4th rd, the 75 is all KICK FAST, then the 100 is all drill

Check HR after 75 kick fast in 4th round, then 1:00 rest after the 100 drill. Then...

3 x 100 swim free br3 @ 1:30 desc 1-3 to all out giddyup!

1:00 rest

Two options today:

STROKE GROUPS:

6* rounds of:

1 x 100 swim free br3 @ 1:10 (@ 1:15- ok if necessary, but try 1:10 first)

2 x 50 swim at 200 Goal Pace @ :50

Check HR, then right into...

1 x 50 stroke drill (same stroke as 50's GP)

1:00 rest between rounds, check HR again

Change strokes after 3rd round if you'd like

*In 3rd & 6th rounds:

Instead of 2 x 50 @ :50 and then a 50 drill, go 3 x 50 @ :10r at 200 GP, then a 200 drill/choice by 50's

After 6th round, your choice of:

One round time through the above (3 rounds of the 100/2 x 50 GP/50 drill), or...

3 x 100 RACE from a dive @ 3:00- BEST AVERAGE!!

DISTANCE-

2* times through:

300 pull w/shnorkel & choice equip- get time

3 x 100 swim at GP @ 1:45

300 pull- as above, faster than 1st 300

3 x 100 swim at GP @ 1:30

300 pull- as above, fastest of the day

3 x 100 swim at GP @ :10 rest

Check HR

NOTE:

In 2nd round, the 300's are IM, go swim/drill/swim by 100's, desc the 100's swim (100's IM)

The 3 x 100 swim at GP are 5 x 100 swim at GP, same intervals

Check HR after 2nd round, then warmdown.

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule the rest of the week, have a great day!

Monday Morning, February 14, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ 1:00- dolph kick on side/choice drill, by 25's

6 x 25 @ :35- choice primary stroke drill, except #'s 3/5 are UDK

4 x 75 @ 1:15- 25 fly pull free kick, 50 choice drill

6 x 25 @ :35- choice fly drill, except #'s 3/5 are UDK @ :20

4 x 50 swim/kick fly (by 25's) @ :50*

*interval gets :05 faster by 50, so #4 is @ :35

Check HR, then take fins off

3 rounds of:

5 x 50 swim choice @ :50, except...

even 50's are swim fly/free by 25's

#5 is always swim free br3 @ :35

No rest between rounds of 5; go 2nd round of 5 @ :45, 3rd round of 5 @ :40

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

6 times through:

3 x 75 @ 1:20- 25 kick w/boards (dolph k/odd rds, breast k/even rds), 50 kick choice on back; desc 1-3 to FAST

1 x 125 kick w/bds FAST for time- giddyup here!

After 3rd round, 1 x 300 pull free w/shnorkel & choice equip, desc 100's 1-3 (hand touch at 200)

After 6th round, 2 x 300 as above @ :30 rest

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

"Get out" sprints: 25's race @ 1:00 as follows-

Swim to halfway, backwards ss at midpool, then kick free head out- all FAST

Race side by side, whoever wins each 25 doesn't have to do the next one

Change strokes after every 4 x 25

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule this week- last week of the WINTER SESSION schedule. Have a great day!

Sunday Morning, February 13, 2022- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50 in 4 sets of 3:

1-2, all drill

#3- swim build to 25m, then last 25m is FAST UDK

Mix up the strokes by 3's if you'd like

Go 6 @ 1:00, 6 @ :50

Check HR & take fins off, continue right into...

300- 150 drill/kick/drill, then last 150 is swim DPS, but with FAST TURNS

Check HR again, then 1:00 rest

5 rounds of:

2 x 100 swim free br3, long & strong into the turn, then BIG KICK on the 2nd half; @ 1:35, gets :05 faster by round, last round @ 1:15

4 x 50 swim in primary stroke @ 1:00- swim desc 1-3 to FAST (#3 from a dive), #4 is kick FAST for time

Check HR

After odd rounds....

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

1:00 rest after odd rounds

With fins, finish up with AMRAP of...

1 x 50 @ 1:00- 15m swim FAST/35m drill

1 x 50 @ 1:00- 35m swim FAST/15m drill

1 x "out & back" to 15m- all FAST UDK @ :30

1 x 50 swim all FAST for time @ 1:00

No rets between sets

Odd rounds free, even rounds NO FREE

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. Good luck to everybody racing at the DISTANCE MEET today. Regular schedule all this week, including DRYLANDS. Have a great day!

Saturday Morning, February 12, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

6 x 25 @ :35- breast pull free kick, except 3-4 are choice drill

2 x 50 @ :50* breast pull w/dolph kick & flip turns, desc 1-2

No rest between rounds

*2nd rd, 50's are @ :45

3rd rd, 50's are @ :40

After 3rd round, check HR & take fins off, then 1:00 rest

15 x 50 in 3 sets of 5:

1-3, swim breast/free br3 by 25's @ :50*, desc to what you can

#4- swim all free br3 @ :35

#5- all kick FAST w/bds @ 1:00

No rest between sets, check HR after each 50 kick

*50's get :05 faster by round

1:00 rest after 3rd round

Two options today:

SPRINTERS:

9 x 250 as follows:

100 swim long & strong, FAST TURNS; right into...

50 drill (same stroke)

:20 rest (make sure your lanemates are ready...)

4 x 25 swim FAST (same stroke as 100/50) @ :45*, except 3rd 25 is @ :25

1:00 rest between rounds, but no more than that

*25's in 2nd rd are @ :40 (#3 @ :20), and in 3rd rd are @ :35 (#3 @ :15)

100 easy drill after every 3rd round

Change strokes if you'd like after every 3rd round

DISTANCE-

8 x 650 as follows:

300 swim w/shnorkel neg split (can be pull); check time then get right into...

50 drill

:20 rest, make sure everybody is ready

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

Check HR after each round; 300 in even rounds can be choice (sw/k, IM, primary stroke, your choice)

Warmdown with...

6 x 50 @ 1:00- 15y swim FAST/35y drill

Do an excellent job with your HW today- and with your DRYLANDS. Good luck to everybody racing today & tomorrow! Regular schedule for all groups tomorrow, but check your email before leaving for workout in case we have to change things up due to the weather. Have a great day!

Friday Morning, February 11, 2022- written for SCY at the D

Meet Warmup, then...

RACE DAY!!

Today we had three options:

Anybody racing today- Meet Warmup, then your choice until you feel ready to go;

Anybody racing tomorrow- Meet Warmup then the Speedset (Distance can go pulling set);

Anybody NOT racing today or tomorrow goes three sets of the following:

1 x 200- 100 drill/choice by 25's, then 100 swim- 50 dps then 50 FAST, get time for last 50

BROKEN 200: 75/50/75 @ :10 rest (after 1st 75) and :15 rest (after the 50)

8 minutes active recovery

1 x 175 RACE from a dive

Go free/primary/choice by round

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Remember, all workouts tomorrow morning are here at the D. Good look to everybody racing this weekend, have a great day!

Thursday Morning, February 10, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- drill/kick/drill by 25's (3 free, 3 NO FREE)

6 x 50 @ :55- swim/kick by 25's

6 x 50 @ :45- swim/kick by 25's

:30 rest, check HR, then...

9 x 75 in 3 sets of 3:

1-3, @ 1:10/1:05/1:00

4-6, @ 1:05/1:00/:55

7-9, @ 1:00/:55/:50

Check HR, then 1:00 rest

4 times through (make the fast stuff, FAST):

3 x 100 swim free br3 @ 1:15 (or @ 1:20 if needed)

5 x 25 swim in primary stroke at RACE PACE @ :35

3 x 100 swim free br3 @ 1:15 (or @ 1:20 if needed)

5 x 50 swim in primary stroke at 200 Goal Pace @ 1:00

3 x 150 swim choice desc 1-3 @ 2:00 (or @ 2:10 if needed)

Check HR after each round, then 1:00 rest

NOTE:

In even rounds, go 4 x 100, not 3

In every round, the 3rd 100 is 25 swim fly/75 swim free br3

In even rounds, the 50's at 200 Goal Pace are @ :50

In the even rounds, the 150's are swim @ 1:50 (or @ 2:00 if needed)

If there is time...

Finish up with 24 x 25 @ :40 w/fins- 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 for RACE DAY tomorrow (Meet Warmup only if you're racing on Saturday), then Saturday Morning is here at the D, and the St. James group is Sunday morning at the St. James. Have a great day!

Wednesday Morning, February 9, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

9 x 100 @ 1:45-

1- 25 kick choice/75 drill

2- 50 kick neg split/50 drill

3- 75 kick desc 25/25 swim build to giddyup

No rest between rounds

Go 3 free, 3 NO FREE, 3 choice (all the same stroke)

1:00 rest after #9, then...

2 sets of:

4 x 25 kick 1/2 FAST 1/2 easy with boards @ :35

3 x 50 kick desc 1-3 @ :55 (@ :50 in 2nd round)

1 x 150 swim choice desc 50's 1-3 to giddyup, hand touch at 100 to check time

Check HR & then 1:00 rest between rounds.

LONG SWIM-

1 x 1800:

600 sw/k by 100's NO FREE desc 200's 1-3

600- pull free w/shnorkel & choice equip, desc 200's 1-3

600 swim IM (6 x 100's IM) desc 1-6, except...ONE 25 of the 100 is kick (same 25 each 100)

Check HR, then 1:00 rest, get fins

With fins, until 7a, finish up with...

AMRAP:

8 x 25 @ :40- 2 sets of the usual, same stroke for all 8

1 x 75 swim FAST for time @ 1:40- get time (same stroke as 25's)

1 x 75 same stroke, 50 swim/25 kick- goal is to be just as fast as 1st 75, @ 1:40

No rest between rounds, change stroke after each round, but...

Odd rounds are the same stroke as you KICKED on the IM's in the long swim

Check HR after each round. 

At 6:58a go 1 x 150 drill/choice by 25's before you get out.

DISTANCE-

Until 7:30a, finish up with...

100's swim at Goal Pace, go 3 each @ 1:40/1:30/1:20 (2x through), 150 choice drill after 1st round

Check HR after each round & warmdown a bit before you getting out.

Do an excellent job in school today- and with your DRYLANDS! Regular schedule through the week, but Saturday will be here at the D for anybody who has workout that morning. Sunday St. James group is ON for this weekend. Have a great day!

Tuesday Morning, February 8, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 75 @ 1:20- 50 choice drill, 25 FAST UDK; change drill after 4 x 75

Take off fins

4 x 50 swim/kick by 25's @ :55, desc 1-4

4 x 50 as above @ :50

4 x 50 @ :45- as above

4 x 50 @ :40- as above

If you miss the interval, finish that round of 4 as best you can, take :30 rest, then swim 4 x 50 @ the next fastest interval

1:00 rest, check HR

Three options today:

DISTANCE-

2 times through..

3 x 600 swim desc 1-3 to giddyup @ 8:00- get time for #3 (can be pull in 2nd round)

3 x 200 swim @ :20 rest- hold FASTER than avg time from 3rd 600

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

FLY/BREAST-

Add 1 x 75 per round up to 4 x 75 (if there is time, then back down to 1 x 75)

3 x 25 swim at RACE PACE @ :35

1 x 25 drill (same stroke as 25's above) @ 1:00

1* x 75 RACE from a dive- get time, then 25 drill back to starting end (75's @ 2:00)

100 drill after 2nd & 3rd round

200 drill/kick/drill/choice by 50's after 4th set

BACKSTROKE-

2 times through (*3rd 75 is a 125 swim backstroke):

4 x 75* swim desc @ 1:15/3rd 75 is 125 swim backstroke @ 1:55

4 x 75* swim desc @ 1:10/3rd 75 is 125 swim backstroke @ 1:50

4 x 75* swim desc @ 1:05/125 backstroke @ 1:45

4 x 75* swim desc @ 1:00/125 backstroke @ 1:40

Check HR, then go 200 drill/choice by 50's

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS.

Regular schedule for the rest of the week, have a great day!

Monday Morning, February 7, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

6 x 25 @ :35- choice drill, #3 is FAST UDK

2 x 50 sw/k by 25's @ :50 (same stroke as 25's)

6 x 25 @ :35- choice drill, #3/5 are FAST UDK

2 x 50 sw/k by 25's @ :50 (same stroke as 25's)

3 x 100 swim/kick by 50's @ 1:40, desc 1-3

Check HR after #3, then continue right into...

1 x 250- odd 50's choice swim FAST TURNS, even 50's choice drill (same stroke as 50's swim)

1:00 rest, check HR & rotate 1 spot

4 x 75 @ 1:20 as follows:

1-2, 25 dolph kick w/bds, 50 kick on back

3-4, 25 FAST UDK, 50 kick on back

1 x 300 cruise free or back @ 4:30, desc 100's 1-3 to what you can

3 x 100 swim free desc 1-3 @ :10 rest (all @ 5:00)

Check HR & continue right into...

6 x 75 @ 1:15- as above (1-4), then...

5-6 all kick w/boards @ 1:15

1 x 300 cruise free or back- as above @ 4:30

3 x 100 swim IM @ :10 rest, desc 1-3 (all @ 5:00)

Check HR & continue right into...

8 x 75 @ 1:15- as above (1-4), then...

5-8 all kick w/boards @ 1:15

1 x 300 cruise free or back- as above @ 4:30

3 x 100 swim/kick by 50's in primary stroke (NO FREE) @ :10, desc 1-3 

Check HR, then 1:00 rest

12 x 100 @ 2:00- BEST AVERAGE

25 swim primary stroke (NO FREE)/75 kick (last 50 w/boards)

Keep track of times, random 100's will be ALL KICK

Check HR

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule all this week. Have a great day!

Friday Morning, February 4, 2022- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

Today we had three options:

Anybody racing TODAY: Meet warmup, then you can go (can do additional 20 mins if needed to feel ready to race today);

Anybody racing TOMORROW: Meet Warmup, then the SPEEDSET (can finish w/the Usual if you'd like), then you can go;

Anybody racing SUNDAY: Meet Warmup, then either...

SPEEDSET and the Usual;

OR...

6 x 150 @ 6:00- odds straight swim, evens BROKEN (75/50/25 @ :10 rest), then finish with the Usual.

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 good luck to everybody! Have a great day!

Thursday Morning, February 3, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins, 4 sets of:

4 x 50 drill/UDK by 25's @ 1:00

1 x 100 swim/kick by 50's @ 1:40- desc 1-4

No rest between sets

After 4th set, check HR, take off fins & rotate 1 spot

2 sets of:

3 x 75 @ 1:20- kick/swim/kick by 25's- FAST TURN on the swim

2 x 100 @ 1:20- swim choice, except 3rd 25 is primary stroke FAST TURN

1 x 125 swim free br3 @ 1:20

Check HR after each set, rotate 1 spot

4 times through:

5 x 25 @ :35-

odds- swim at 200 set up

evens- swim 1/2 RACE PACE, 1/2 drill

4 x 50 swim/kick by 25's @ :50 (even rounds @ :45), same stroke as 25's; 3rd 50 is all kick w/bds

4 x 100 swim @ 1:15 - 25 primary stroke FAST, 75 choice (can go @ 1:20 if necessary)

3 x 75 swim free br3 @ 1:05/1:05*/1:05- desc these 1-3 to something JUICY!

*2nd 75 gets :05 faster by round, so in 2nd round the 2nd 75 is @ 1:00, 3rd rd @ :55, last rd @ :50

Check HR & rotate 1 spot after each round

PLEASE NOTE:

75's free are always desc 1-3

3rd 50 (of the 4 x 50) is always ALL KICK w/bds

25's don't change

25's and 50's and 1st 25 of the 100's are all the same stroke

If there is time, finish up with...

AMRAP:

4 x 1/2 pool sprints @ :40 (focus on explosive breakout or fast finish)

1 x 30 swim from a dive- FAST THROUGH THE TURN

Change strokes after even rounds

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited for RACE DAY tomorrow (Meet Warmup and speedset for anybody racing on Saturday. Good luck to anybody racing tomorrow. Have a great day!

Wednesday Morning, February 2, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 50 drill @ 1:00 (same drill)

2 x out&backs, all FAST UDK, 1 @ :30, 2nd one @ :20

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

No rest between rounds

*add 1 x 50 in each round, interval gets :05 faster by round

Check HR after 3rd round & rotate 1 spot

After 3rd round...

1 x 450 swim

150 choice

150 IM- NO FREE, go sw/k by 25's

150 choice

Check HR & rotate 1 spot, then 1:00 rest

STROKE GROUPS- 

21 x 100 in sets of 3-

1- swim choice @ 1:20, JMI

2- swim choice cruise @ 1:30

3- swim FAST for time in primary stroke (fly/breast can go 75 swim FAST/25 drill), @ 1:40

Can go @ 1:30/1:40/1:50 if necessary

After last 100...

4 x 50 drill/choice by 25's @ 1:00, then...

BROKEN 200 from a dive: 75/50/75 @ :10 rest/:15 rest

DISTANCE-

4 x 450 @ 6:30 (@ 7:00 if needed, but try 6:30 first)-

odds 450's, middle 150 is swim IM (2 x 75's NO FREE)

even 450's, middle 150 is kick on back

3 x 250 pull free w/shnorkel & choice equipment @ :20 rest, desc 1-3 to what you can

1 x 900 swim free- either 400/450 (get time for 400/try to match it on the 450) or desc 300's to giddyup!

Check HR

With fins, finish up with...

AMRAP:

6 x 25-

odds- swim FAST @ :20

evens- swim 15y FAST/10y drill

1 x 50 swim FAST for time @ 1:00

Change strokes after even rounds.

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

Tuesday Morning, February 1, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With boards, 3 rounds of:

4 x 75 @ 1:20- 50 2k1p breast drill, 25 dolph kick w/bds

4 x 75 @ 1:00-drill primary stroke/UDK on stomach, by 25's

4 x 25 @ :35- swim at Race Pace (#4 is drill)

3 x 100 swim @ 1:20- 25 primary stroke build to FAST TURN, 75 choice

1 x 150 swim free or back @ 1:40*

*add 1 x 150 in each round, same stroke & interval

:30 rest between rounds, check HR

BACKSTROKE SET for Kaitlyn/Avery/Charlotte-

3 rounds of:

6 x 75 @ 1:10*

1-2, 25 build to FAST TURN/25 carry speed/25 dist per stroke

#3- swim w/good tempo, desc 1-2

1 x 300 swim backstroke, get time & desc 1-3

Check HR & then get right into...

150 drill/choice by 25's

:30 rest between rounds

*75's in 2nd round @ 1:05

75's in 3rd round @ 1:00

SPRINTERS/STROKE GROUPS-

9 total rounds of:

4 x 25 swim at RACE PACE @ :35, except #3 is @ :20, and #4 is drill @ 1:00

2 x 50 swim FAST @ :10 rest, 1st 50 can be from a dive- target your 100 SCY Goal Time

Check HR, then 100 drill/choice by 25's

1:00 rest between rounds. 

After every 3rd round...

3 x 100 swim choice @ 1:30

With fins, 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 your DRYLANDS. Regular schedule the rest of the week, get excited to race this weekend. Have a great day!

Monday Morning, January 31, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins:

15 x 25- 1&2 are breast pull w/dolph kick @ :35, #3 is FAST UDK @ :20

Take off fins, check HR & rotate 1 spot

2 rounds of:

1 x 100 @ 1:45- dr/k/dr/choice by 25's

4x {1 x 50 sw/k choice @ :50

     {1 x 50 sw/k breast @ :50

     {1 x 50 sw/k choice @ :50

     {6 x 25 swim breaststroke: 

       1-2 @ :35 (1 sw build, 2 is drill); 3-4 swim FAST @ :35; 5-6 sw FAST @ :10r (all @ 1:10)

2 x 150 swim IM by 50's (NO FLY) desc 1-2 @ 2:30 (@ 2:40 if needed)

Check HR after each round & rotate 1 spot

After 2nd round continue right into...

2 x 200 @ 3:30- 100 dr/sw by 25's (FAST TURN on swim), 100 kick desc 50's 1-2

3x: 

3 x 50 sw/k by 25's @ :50 desc

1 x 50 kick FAST w/bds @ :50

1 x 150 swim BIG negative split, really bring your legs into it here! Get time & HR

1:00 rest between rounds, rotate 1 spot

6 x 125 as follows:

50 sw/k by 25's @ :45

75 kick w/bds @ 1:15

Check HR after #4, rotate 1 spot

4 x 200-

odds- 

150 swim @ 2:00- BIG kick on middle 50

50 kick FAST for time @ :45

evens-

50 swim choice FAST TURN @ :35

150 kick FAST FOR TIME @ 2:20

Check HR after #4, rotate 1 spot

MYSTERY SET- guess it, and you STILL get to do it...

200 kick FAST for time in heats, race somebody going the same kick as you.

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS! Regular schedule this week, except for Sunday with our meet. Have a great day!

Sunday Morning, January 30, 2022- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

With fins:

16 x 50 in sets of 4:

1- drill @ 1:00

2- 1/2 UDK on stomach, 1/2 drill @ 1:00

3- 1/2 UDK (choice, stomach or back), 1/2 swim build @ :50

4- all kick on back @ :40

Check HR after #16, then fins off and right into...

1 x 300- by 100's, go 50 drill/50 kick, 100 swim FAST TURN, 50 drill/50 skulling

Check HR again, then 1:00 rest

4 rounds of:

1 x 150 swim choice, desc 50's 1-3 to what you can @ 2:30

1 x 250 @ 4:30- 

150 swim (by 50's) primary/choice/primary (faster); 50 kick FAST, last 50 drill

5 x 50 swim at Goal Pace in primary stroke-

odd rounds @ 1:10

even rounds @ :10 rest

Check HR after each round, can go a 50 easy drill

With fins, finish up with:

50's swim descend 1-3's @ 1:00, change up the stroke after each set of 3

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.

Friday Morning, January 28, 2022- written for SCY at The D

Meet Warmup, then...

RACE DAY!!

Today we went:

6* x 125 @ 6:00 from a dive as follows:

3- modified IM (50 breaststroke instead of 25)

2- primary stroke, NO FREE

1- your choice

*you can go a challenge swim after #4 if you'd like (175 for time from a dive, primary stroke)- if you're faster than/equal to the time I give you, you can skip the last 2 x 125, and instead go to the shallow end and finish up with 24 x 25 @ :40- the usual in sets of 4

DISTANCE- 

Finish up with 350's free (pull or swim) desc @ :20 rest; pick one piece of equipment that you'll keep on throughout, mix up the other equipment as you go.

Warmdown a bit before you get out. Do an excellent job in school today- and with DRYLANDS. Regular schedule this week, including the St. James on Sunday (8-10a). Have a great day & enjoy the snow!

Thursday Morning, January 27, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ 1:00- ra2 la2 free drill

6 x 25-

odds choice drill @ :35

evens- FAST UDK @ :25

4 x 75 @ 1:20- 50 primary stroke drill, 25 sit & spin backstroke drill

8 x 25-

odds swim FAST @ :25

evens FAST UDK @ :35

Check HR, then take fins off & rotate 1 spot

3 rounds of:

4 x 75 (odds & evens) as follows:

odds- 25 kick on back, 50 swim choice FAST TURN

evens- 50 swim build to FAST TURN, hold speed, last 25 is FAST UDK

Go 4 @ 1:20/1:15/1:10

No rest between sets; check HR after #12, then rotate 1 spot

8 x 100 @ 1:30 (last 4 @ 1:25)-

odds- 25 dolph kick w/boards, 75 swim backstroke (focus on 4 FAST UDK's)

evens- 75 swim IM, 25 kick free w/boards

4 x 125 @ 1:40- 100 swim/25 kick on back; EXCEPT, #3 is all swim free br3 @ 1:30

Check HR, then rotate 1 spot

8 x 100 @ 1:30-

swim free br3/NO FREE by 50's desc to giddyup! Except...

#'s 3/5/7 are swim IM, all FAST

4* x 125 all kick, 75 w/boards, last 50 on back (4 FAST UDK's!)

*go @ 2:00/1:55/1:50/1:45 by 125's

Check HR, then rotate 1 spot

If there is time...

8 x 100-

odds- swim free or back @ 1:10 (make interval)

evens- swim 25 in primary stroke build to FAST TURN, last 75 is choice, but last 25 is 4th best stroke, all @ 1:20

4* x 125 as follows:

50 swim primary stroke (200 set up), 25 kick w/boards, 50 swim primary stroke FASTER

*By 125, go @ 2:00/1:55/1:50/1:45

Check HR & warmdown with...

6 x 50 @ 1:10- 15y swim FAST/35y drill PERFECT

Do an excellent job in school today- and with your DRYLANDS. Get excited for RACE DAY tomorrow, the regular schedule for the weekend (including the St. James group). Have a great day!

Wednesday Morning, January 26, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

W/fins, 3 times through:

6 x 25 @ :35 as follows:

1-2, choice drill

#3- all FAST UDK on stomach @ :20

4-6, breast pull w/free kick drill

3 x 50 kick @ :40*- kick on back, except #2 is an out & back, ALL FAST UDK

*interval on the 3 x 50 gets :05 faster by round.

No rest between sets

Check HR after 3rd round, then take fins off

2 rounds of:

4 x 25 @ :35- swim FAST breakout & 2 stroke cycles (primary stroke), then drill (same stroke)

3 x 100 swim @ 1:30*- 1st 25 is same stroke as 25's above (build to turn), then 75 swim choice

*100's are @ 1:20 in 2nd round

No rest between rounds

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

Two options today:

LONG SWIM-

2 times through:

3 x 350- 100 swim IM/75 kick on back, then 175 swim free (desc 1-3 to FAST)

After 3rd 350...

2 x 300 pull w/shnorkel & choice equip @ :10 rest, desc these to what you can...

After 2nd time through, check HR, then warmdown

STROKE GROUPS- 

AMRAP:

6 x 25 @ :35 (middle 2 x 25 @ :25)- start end of the pool is always FAST, turn end is drill

200- by 75/50/75 as follows:

75 swim at 200 setup, check time, then right into...

50 drill (same stroke)

:20 rest, get out...

75 from a dive FAST for time

Change strokes after every 3 rounds (25's & 200 are the same stroke)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Please remind your parents to be on the ZOOM tonight, we'll go over the meets for the next couple of months. Have a great day!

Tuesday Morning, January 25, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 125 @ 2:00- odd 25's are drill, even 25's are kick on back build (4 FAST UDK's)

1* x 75 @ 1:20- sw/k/sw by 25's; add 1 x 75 per round, and the interval gets :05 faster

No rest between rounds

Check HR after 3rd round, then rotate 1 spot

4 times through:

1 x 75 kick/swim/kick by 25's @ 1:20- last 25 is FAST UDK

2 x 50 swim in primary stroke-

odd rounds @ :50- FAST TURNS

2nd round @ :45- desc to RACE PACE

4th round @ :40- make the interval

No rest between rounds, check HR after 4th round, then rotate 1 spot

DISTANCE-

400 swim long & strong @ 5:30- get time

4 x 100 swim @ 1:15, #3 at Goal Pace

425 swim, better effort than 400, still @ 5:30

4 x 100 swim @ 1:15- odds at Goal Pace

450 swim, better effort than 425, still @ 5:30

4 x 100 swim @ 1:15, all swim at Goal Pace, except #2 is cruise

475 swim free, better effort than 450- goal is your 500 Free Goal Time

Check HR, then get fins

Finish up with...

9 x 150 swim @ 2:40, desc 1-3's to FAST; change stroke after each round of 3

STROKE GROUPS-

6 times through:

4 x 25 swim at RACE PACE @ :40

4 x 50 @ :50, desc 1-4 to giddyup

4 x 25 swim at RACE PACE @ :25

BROKEN 100- 2 x 50 swim @ :10 rest, 1st 50 from a dive, 2nd 50 from a push

100 drill/kick/drill/skull by 25's between rounds

Go 2 rounds primary stroke, 1 round choice

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to FAST; change strokes after each round of 3

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

Monday Morning, January 24, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- 50 drill, 25 swim, build the swim

3 rounds of:

3 x 50 drill/kick by 25's @ 1:00- kick is halfway UDK on back

2 x 25 swim build to 200 setup @ :35- same stroke as 50's drill above

2 x out & backs- all FAST UDK @ :35 (#2 is @ :25)

1* x 50 swim FAST TURN @ :40, same stroke as 50's drill & 25's swim

No rest between rounds

*add 1 x 50 in each round

1:00 rest after 3rd round, rotate 1 spot, then get right into...

19 x 50 @ :50-

odds are kick w/boards, desc 1-10 to something JUICY!

evens- swim choice, FAST TURNS

Check HR again, then 1:00 rest

4 x 100 kick w/boards @ 1:40- #3 is on back, focus on FAST UDK's; desc 1-4

1 x 175 swim long & strong free br3 (or back)- get time

:20 rest

1 x 200 swim- same stroke as 175, equal to or faster than the time you went on the 175

1:00 rest, check HR

4 x 100 kick @ 1:35- as above

1 x 150 swim long & strong free br3 (or back)- get time

:20 rest

1 x 175 swim- same stroke as 150, equal to or faster than your time from the 150

1:00 rest, check HR

4 x 100 kick @ 1:30- as above (go 50 kick w/boards, 25 swim, 25 kick on back if missing interval)

1 x 100 swim IM- good effort, FAST turns- get time

:20 rest
1 x 125 swim free br3 (or back)- equal to or faster than your 100 IM time

Check HR, get fins

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to giddyup!

Warmdown a bit before you get out. Do an excellent job in school today-and with your DRYLANDS. Regular schedule this week; make sure you get in to the club website and commit to our meet on February 6. Have a great day!

Sunday Afternoon, January 23, 2022- written for SCY at Claude Moore (St. James Group- no LCM available at StJ today)

1 x 600- 300/200/100

1:00 rest

7 x 100 @ 1:45- all drill, except #'s 3/5/7 are swim/kick by 50's @ 1:30

18 x 50 in 3 sets of 6:

1-2, swim IM order (NO FREE) by 25's @ :50

#3- swim free br3 w/FAST TURN @ :35

4-5, swim/kick by 25's NO FREE @ :50

#6- swim free br3 w/FAST TURN @ :35 

Check HR after #18, then 1:00 rest- rotate 1 spot

2 rounds of:

1 x 100 choice @ 2:00- can be drill, kick, whatever you need to get ready...

8 x 25 swim at RACE PACE @ :40- keep track of times

1 x 300 swim free (or back) desc 100's 1-3 to what you can

6 x 25 swim at RACE PACE @ :25- same great effort, less rest; keep track of times

Check HR, then...

MYSTERY SET after each round

After 1st round, 1 x 75 RACE from a dive

After 2nd round, 1 BROKEN 100 RACE (1st 50 from a dive, :10 rest, 2nd 50 from a push)

Finish up with...

4 x 50 swim NO FREE/choice by 25's @ :55

1 x 75 swim free br3 @ :55

4 x 50 swim- as above, @ :50

1 x 75 swim free br3 @ :50

4 x 50 swim- as above, @ :45

1 x 75 swim free br3 @ :45

Check HR

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

Saturday Morning, January 22, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 100 @ 1:40- 75 breast pull w/dolph kick & flip turns, last 25 is FAST UDK on stomach

Take fins off...

15 x 25 in sets of 3:

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

#3, FAST UDK dolphin kick @ :35* (*gets :05 FASTER by round, so last 25 is @ :15!!)

Check HR, :30 rest, then...

1 x 75 swim breaststroke, desc the 3 x 25's to FAST

Check HR again, then 1:00 rest

2 sets of:

3 x 100 swim free br3 @ 1:25- 3rd 25 is always breaststroke, except 2nd 100 is swim IM @ 1:35

3 x 50 swim/kick breast by 25's @ :55, desc 1-3 to what you can

1 x 100 swim/kick w/boards (by 50's) FAST for time @ 1:45

3 x 100- as above, except all 3 are @ 1:25

3 x 50- as above

1 x 100- as above, FASTER than 1st 100

Check HR, then :30 rest, then...

2 x 250 swim or pull free w/shnorkel @ 3:30 desc 1-2 to what you can, giddyup on #2

Check HR, 1:00 rest between rounds

Warmdown a bit before you get out. If you're staying for the clinic, get out & get something to drink before we get started (open turns today). Regular schedule tomorrow, except the St. James group is at CM, 4:30-6:30p. Have a great day!

Friday Morning, January 21, 2022- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

STROKE GROUPS:

2 rounds of:

3 x 200 race FAD @ 6:00

8 minutes active recovery

BROKEN 200:

75 FAD (from a dive)

:10 rest

50 fap

:15 rest

75 fap

8 minutes active recovery

1 x 175 race FAD

Warmdown with 8 x 50 @ 1:00- 15y swim FAST/35y drill

Can go different stroke in 2nd round (can be IM)

DISTANCE-

3 rounds of:

2 x 475 swim desc 1-2 @ 7:00

Goal Pace:

1st round, 5 x 100 swim at GP @ 1:40

2nd round, 6 x 75 swim at GP @ 1:20

3rd round, 8 x 50 swim at GP @ :10 rest

1 x 475 race FAD, should be faster than #2- goal is to be faster than 500y Goal Time

8 minutes active recovery between rounds, mix up the strokes

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule this weekend (including the Clinic tomorrow morning), except the St. James Group will meet on Sunday at CM from 4:30-6:30p. Have a great day!

Thursday Morning, January 20, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins:

9 x 75 breast pull w/dolph kick & FLIP TURNS, desc 1-3 (3 @ 1:20, 3 @ 1:10, 3 @ 1:00)

9 x 25- 2 drill (breast pull w/free kick OR fly pull w/free kick) @ :35, 1 FAST UDK @ :20

Check HR & take off fins, then get right into...

2 x 200 @ 3:30-

#1- kick/drill by 25's, desc 25's kick to FAST

#2- swim/drill by 25's, desc 25's swim to FAST

1:00rest, check HR

15 x 100-

2 @ 1:25- swim fly or breast (build)

1- swim free br 3 @ 1:15- long & strong

Check HR

15 x 100 (5 rounds of 3)-

1- 25 swim 4th best stroke, 75 swim free br3 or back @ 1:30

1- swim IM @ 1:20

1- swim free br3 @ 1:10- giddyup here!

Check HR

15 x 100 (5 rounds of 3)-

1- 25 kick w/boards, 75 swim choice @ 1:25

1- 75 swim IM, 25 kick w/boards @ 1:25

1- 25 swim primary FAST (NO FREE), 75 swim free br3 @ 1:15

Check HR

Finish up with...

8 x 50 @ :10 rest, 15y swim FAST, 35y drill (change strokes after 4)

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

Wednesday Morning, January 19, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 100 @ 1:45- dr/dr/k/dr by 25's

4 x 50 kick on back @ :55* (#3 is kick w/boards)

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

Go 2 rounds primary stroke, 1 round your choice

Check HR after 3rd round, then...

1 x 250- swim odd 50's desc 1-3; even 50's are drill

1:00 rest, check HR again

2 options today:

LONG SWIM-

3 times through:

300 swim desc 100's by effort (middle 100 is backstroke), 3rd 100 should be giddyup

150 IM- swim 100 IM, then 50 kick on back

After 3rd time through, get pulling equip & finish with...

450 pull free w/shnorkel & choice equip, desc 150's to all out FAST

Check HR

Finish up with...

AMRAP:

8 x 25 @ :40- two rounds of the usual

1 x 50 swim FAST for time @ :40

Change strokes after every 2 rounds

STROKE GROUPS:

4x through:

1 x 50 drill @ 1:00

5 x 50 sw/k by 25's @ :50, desc 1-4 (#4 is all kick)

1 x 75 swim free br3 @ :50

5 x 50 all kick @ :50, desc 1-4 (#4 is all swim choice @ :35)

1 x 100 swim choice @ 1:00- make interval

Check HR, then 1:00 rest

If there is time, finish up with:

AMRAP:

8 x 25 @ :40- two rounds of the usual

1 x 50 swim FAST for time @ :40

Change strokes after every 2 rounds

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Check your email tomorrow morning just in case the weather changes our plans for workout. Have a great day!

Tuesday Morning, January 18, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 100 @ 1:45- drill/kick on back by 50's

4 x 75 @ 1:30- 25 kick w/boards, 25 kick on back, 25 choice skulling

3 x 100 @ 1:40- 25 choice fly drill, 75 swim free or back- focus on firm hands out the back on the fly drill

12 x 25-

odds @ :20- FAST UDK, can be on stomach

evens @ :40- swim FAST, get :05 faster by (even) 25

Check HR after #12, then 1:00 rest

9 x 50 sw/kick by 25's @ :50, desc 1-2, every 3rd is all kick w/boards

1 x 300 swim free br3 @ 4:00- get time

9 x 50 sw/k by 25's as above, @ :45, every 3rd 50 is kick w/boards

3 x 100 swim IM @ 1:30 desc 1-3 to something JUICY

9 x 50 all kick @ :45- 2 on back, 1 w/boards

:30 rest, check HR

3 x 100 swim/kick by 50's in primary stroke BEST AVERAGE, @ 2:00

Check HR, then 1:00 rest & rotate 1 spot

One time through:

4 x 75 kick @ 1:15- 25 dolph kick w/boards, 25 on back, 25 UDK

4 x 100-

#1- all kick FAST, BROKEN (2 x 50 @ :10 rest), all @ 2:00

2-4, swim strong free br3 or back @ 1:25, last 25 is OVERKICK

4 x 75 kick @ 1:15- as above, except #3 is all FAST for time w/boards

4 x 100- as above, except:

1st 100 is 75/25 @ :10 rest

2-4 are swim @ 1:20

4 x 75 kick- as above, except # 1&3 are all FAST for time w/boards

4 x 100- as above, except

1st 100 is 25/75 @ :10 rest

2-4 are swim @ 1:15

4 x 75 kick- as above, except #2 is IM kick by 25's FAST w/boards

2-4 are swim @ 1:10

Check HR

Until you have to get out, finish up with:

50 @ 1:00- 15y swim FAST, 35 drill

Do an excellent job in school today- and with your DRYLANDS. Regular schedule this week, could be a change to the weekend schedule, stay tuned. Have a great day!

Friday Morning, January 14, 2022- written for SCY @ CM

Meet Warmup, then...

RACE DAY!!

Anybody racing today goes Meet Warmup only, then get out.

Anybody racing tomorrow can do the Meet Warmup, then "the usual" in sets of 4, NO FINS; or...

Warmup "as you feel" and then get into 50 x 50 @ :50, break it up in sets of 10, work FAST TURNS in the even sets of 10

Warmdown a bit before you get out & get excited to race this weekend. Be sure to bring your HW with you to the meet so you aren't wasting any time there. REMEMBER, no workout on Monday Morning at the D- anybody racing at MAKO can go to CM on Monday Morning for their 30/20/10 swimdown.

Have a great day!

Thursday Morning, January 13, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

8 x 25 drill in primary stroke @ :35- #'s 3/5/7 are FAST UDK

3 x 200 @ 3:30- 

50 drill primary stroke

50 swim same stroke as drill, build

50 swim choice FAST TURN

50 kick all FAST, can be with boards

7 x 100 @ 1:45- swim/kick by 50's in primary stroke, except...

#3 @ 1:20 free or back, neg split

#5 @ 1:15 free or back, make the interval

#7 @ 1:10- giddyup!

Check HR, then rotate 1 spot

Two options today...

DISTANCE-

2 times through:

3 x 150 swim free or back desc 1-3 @ 1:55/2:05/1:55 by 150

1 x 200 swim free or back long&strong @ 2:30, 3rd 50 NO FREE (2nd round @ 2:40, 2nd 100 is IM)

3 x 150 swim free or back @ 2:05/1:55/1:45 by 150

8 x 75 swim at GP @ 1:30

Check HR after each round; after 2nd round, finish up with...

1 x 600 pull free w/shnorkel & choice equip desc 100's 1-3 to all out FAST

STROKE GROUPS-

8*x through:

1 x 75 @ 1:15- 25 dolph kick w/boards, 50 swim back/breast by 25's

1 x 100 @ 1:30**- 25 kick on back (4 FAST UDK's), 75 swim free or back

*After 3rd & 6th rounds...

4 x 125 as follows- 

swim odd 25's, desc 1-3 to FAST (even 25's drill) @ 1:50, except #3 swim free @ 1:35

Check HR after each round of 4 x 125, then rotate 1 spot

**the 100's in 4th/5th/6th round are @ 1:25, then in round 7&8 @ 1:20

With fins (everybody together), finish up with...

24 x 25 @ :40- the usual in sets of 4 (change strokes after #8 & #16)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Remember, workout tomorrow morning is CM, and then no workouts this weekend (check schedule in your email, it went out last week). Get excited to race this weekend & safe travels to the meet. Have a great day!

Wednesday Morning, January 12, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 50 drill @ 1:00

2 x out & backs @ :40 (2nd @ :25)- all FAST UDK

2 x 75 sw-k-sw by 25's @ 1:20, desc 1-2

1 x 200 swim, STRONG neg split (100 long & strong, add kick for 2nd 100)

Check HR & rotate 1 spot after each round

2 rounds of:

1 x 125 swim free br3 @ 1:45 (@ 1:35 in 2nd round)

1 x 75 swim IM @ 1:15

2x: {1 x 50 swim free br3 @ :50/:45 (@ :45/:40 in 2nd round)

      {1 x 50 swim primary stroke NO FREE @ :50/:45 (@ :45/:40 in 2nd round)

      {1 x 50 kick w/boards @ :50/:45 (@ :45/:40 in 2nd round)

Check HR & rotate one spot after each round

DISTANCE- LONG SWIM

3 times through:

250 swim/drill by 50's, NO FREE- desc the 50's swim (even 50's are drill)

600 pull free w/shnorkel & choice equip, get time & desc 1-3

Check HR after 3rd round

STROKE GROUPS-

8 rounds of:

2 x 50 swim choice @ :50

1 x 75 swim primary stroke @ 1:20- get time, desc 1-8

No rest between rounds, check HR after he 75 as you go through the 8 rounds

With fins (everybody), finish up with:

9 x 150 swim desc 1-3's to FAST (free/primary NO FREE/choice, by 3's)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Remember, workout is at CM on Friday, and no workouts this weekend, because everybody is racing. Have a great day! 

Tuesday Morning, January 11, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 times through:

1 x 150 drill/kick by 25's- focus on 4 FAST UDK's on kick, @ 2:40

2 x 50 swim/kick by 25's desc 1-2 @ :55

No rest between sets, check HR after 3rd set & rotate 1 spot

1 round free, 1 round 4th best stroke (NO FREE), 1 round choice

2 rounds of:

4 x 25 swim FAST @ :40- except #3 is 1 x 50 swim @ :40, FAST TURN/BO

1 x 50 drill @ 1:00

4 x 25 @ :40- as above (#3 is 50 @ :40)

1 x 150 swim free br3 @ 2:10- STRONG negative split

1 x 150 swim primary stroke (NO FREE) desc 50's 1-3 to FAST

Check HR after 1st round, rotate 1 spot

After 2d round, 1:00 rest

1 x 150 drill/skulling by 25's, then...

DISTANCE-

4x:

4 x 75 swim choice desc 1-3 @ 1:15 (3rd 75 is 100 swim free br3 @ 1:15)

1 x 200 IM swim/kick by 25's, desc 1-4

:20 rest

4 x 50 swim at GP @ :10 rest (go 6 x 50 in even rounds)

Get pulling equipment...

1 x 250 pull free w/shnorkel & choice equip, get time & desc 1-4 to giddyup!

Check HR & 1:00 rest between rounds

STROKE GROUPS-

2x:

1 x 75 swim long & strong ("L&S") @ 1:15*

1 x 50 swim FAST in primary stroke @ 1:00

1 x 75 L&S/2 x 50 as above

1 x 75/3 x 50

1 x 75/2 x 50

1 x 75/1 x 50

Check HR, then 150 drill/choice by 25's

1:00 rest between rounds, check HR

In 2nd round, 75 is always @ 1:05 (50's can be different stroke in 2nd round, but all the same stroke)

With fins, 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 your DRYLANDS. Have a great day!

Monday Morning, January 10, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Anybody who raced the mile yesterday can get out after the "3 sets of 75/2 x 50/3 x 25" set

With fins:

8 x 25- 

odds- UDK on stomach @ :40

evens- choice drill @ :30

8 x 75 @ 1:15-

25 fly pull free kick drill, 50 choice drill in primary stroke NO FREE

Take fins off, go 1 x 150 drill/skulling by 25's

1:00 rest

3 sets of:

1 x 75 swim free br3 or back @ 1:05- long & strong

2 x 50 kick on back @ :55* desc 1-2 to giddyup

3 x 25 swim in primary stroke @ :40/:30/:20

No rest between rounds

*50's kick on back get :05 FASTER by round

25's in primary stroke are as follows:

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

2- swim at 200 set up (good tempo, easy on the kick) @ :30

3- all swim FAST @ :20

3 times through:

8 x 25 kick w/boards all FAST @ :40, except #3/5/7 are @ :25

2 x 100 kick on back @ 2:00*- both 100's are all out FAST (2nd set @ 1:50, 3rd set @ 1:40)

8 x 25 kick w/boards all FAST @ :25, except #3/5/7 are @ :40

1 x 50 kick w/boards all FAST for time @ 1:00

1 x 300 swim free br3 or back (same stroke for all 3 rounds), get time & desc 1-3 to FAST

1:00 rest between rounds, check HR

With fins, until you have to get out, finish up with...

8 x 25-

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

evens- all swim FAST @ :15

After #8, :40 extra rest, then...

1 x 75 swim FAST for time

Change strokes after even rounds

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule this week, but some changes this weekend with the meets. Have a great day!

Sunday Afternoon, January 9, 2022- written for SCY @ CM (StJ group and SrS)

1 x 600- 300/200/100

1:00 rest

12 x 100 in sets of 3:

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

#3- 25 swim primary stroke build to FAST, 50 swim free br3, 25 kick UDK on stomach

Check HR & rotate 1 spot...

21 x 50 in 3's as follows:

1-2, swim/kick by 25's @ :50, desc 1-2 to something legit

#3- swim free br3 or back @ :40- FAST TURN/BO

No rest between rounds of 3, check HR after #21

Check HR & rotate 1 spot

With fins,

9 x 150 swim @ 2:40- desc 1-3's to FAST

3 free, 3 NO FREE, 3 choice

Get time & check HR after every 3rd 150

Finish up with...

8 x 50 @ 1:00- 25 swim FAST, 25 drill (change strokes after 3 & 6

Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Back to regular schedule tomorrow, but there will be some changes for next weekend due to the meets. Have a great day!

Saturday Morning, January 8, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of (fins for 1st set only):

4 x 100 @ 1:40- 25 bpk, 50 breast pull w/dolph kick, 25 FAST UDK on stomach

8 x 25 @ :40- 

odds, breast pull free kick drill

evens, choice drill in primary stroke NO FREE

Check HR after 1st round, then take fins off for 2nd round

After 2nd round, check HR, then get right into...

3 x 200 swim @ :20 rest-

desc 50's 1-3 to what you can, last 50 drill

These should be primary stroke, except last 200 can be choice (but all one stroke)

1:00 rest, check HR & get water

3 options today:

A)

3 rounds of:

1 x 75 sw/k/sw by 25's @ 1:15

3 x 25 @ :35- 15y swim FAST, 10y drill (EXCEPT, #2 is all swim FAST @ :20)

1* x 50 @ 1:00- swim FAST from a dive (FAD)

*in 2nd set, go 2 x 50 @ :10 rest (1st 50 FAD)

*in 3rd set, go 3 x 50 @ :10 rest (1st 50 FAD)

After 3rd round, put on fins & finish up with...

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

B)

50 x 50 @ :50- your choice, but break them up in sets of 10 

ex: 10 swim free br3/5 by 25's, 10 swim/kick by 25's, 10 swim IM order, etc...

Check HR after #50, then...

With fins, finish up with:

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

C)

DISTANCE (racing the mile tomorrow)-

Can go Meet Warmup, fin set (usual) or the following:

Until you feel ready for tomorrow-

1 x 75 sw-k-sw by 25's NO FREE @ 1:15

1 x 100 swim free br3 @ 1:30- get time & descend 

After 5th & 10th rounds...

2 x 300 pull @ :20 rest w/shnorkel & choice equip, desc 1-2

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with your DRYLANDS. Good luck to everybody racing the mile tomorrow. REMEMBER, the St. James group and the SrS workouts tomorrow are at CM, 4:30-6:30p. Have a great day!

Thursday Morning, January 6, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

1 x 150 @ 2:40- 50 drill, 25 kick

1 x 150 @ 2:30- sw/k by 25's, desc 50's 1-3

8 x 25 kick as follows:

1-2 @ :35 w/boards, desc 1-2

3-6 @ :30 on back, go 12 yds FAST UDK, rest of the way choice on back

7-8 @ :25 w/boards, FAST

15 x 50 sw/k by 25's as follows:

1-3 @ :55, IM order by 50's

4-6 @ :45, free

7-9 @ :55, all kick w/boards easy/FAST by 25's

10-15 @ :50- primary stroke NO FREE, straight desc 1-6 to what you can

Check HR, then 1:00 rest

Two options today:

4000 IM

or...

STROKE GROUPS

The 4000 IM group does the following:

With fins, 5 x 150 as follows-

1-2 @ 2:40, breast pull w/dolphin kick & flip turns desc 1-2

#3- @ 2:30- drill/kick FAST UDK by 25's

4-5 @ 2:20- breast pull w/dolphin kick & flip turns desc 1-2

Check HR, then take fins off & get water

4000 IM swim as follows

800 fly (can use fins), go 75 swim/25 drill

1200 swim backstroke- focus on FAST UDK's off each turn, keep tempo up

800 swim breaststroke- 75 swim/25 drill

1200 free- start long & strong, build kick in the 2nd 400, then let 'er rip for the last 400!

Check HR immediately & OML

Warmdown with 50's @ 1:00- swim 15yds FAST, then drill the rest of the way

STROKE GROUPS-

1 x 200- 50 swim/25 drill/50 swim/25 drill/50 swim; desc 50's drill (all in primary stroke), check HR

Then, everybody together:

6 rounds of:

1 x 75 swim long & strong free or back @ 1:05 (always @ 1:05)

1* x 25 swim at RACE PACE in primary stroke (not free) @ :35*

No rest between rounds.

NOTE: 

in 2nd round, go 2 x 25 @ :30

in 3rd round, go 3 x 25 @ :25

in 4th round, go 3 x 25 @ :20

in 5th round, go 2 x 25 @ :15

in 6th round, go 1 x 25 @ :10- from a dive maybe??

Check HR, then 1:00 rest

4 rounds of (no free for primary stroke here):

1 x 150 @ 2:30- sw/k/sw by 50's in primary stroke

1 x 150 @ 2:20- 25 swim primary stroke, 100 swim free or back, 25 swim primary stroke

1 x 150 @ 2:10- swim primary/choice/primary by 50's

1 x 200* swim free (or back) @ 2:15

No rest after odd rounds (continue right into 2nd or 4th round);

In 2nd & 4th round, the 200 free (or back) @ 2:15 is 1 x 175 swim FAST in primary stroke, the goal is to be FASTER on that 175 than your 200 Goal Time in that event

Check your HR after the 175, then head back to the start end

Warmdown with (until you have to get out):

50's @ 1:00- 15yds swim FAST, then drill the rest of the way.

Do an excellent job in school today- and with your DRYLANDS. Be sure to check your email tomorrow morning before you leave the house in case we have to cancel workout. Have a great day!

Wednesday Morning, January 5, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 choice fly drill @ :40- all fly drill, can change drill after #4

11 x 50 @ 1:00- go choice fly drill/choice drill NO FLY by 25's, except...

#'s 4, 7, 9 & 11 are swim/kick fly (by 25's) @ :40

Check HR after #11, then take fins off & get right into...

100-drill/kick/drill by 25's, last 25 is choice easy skulling

1:00 rest, check HR again

1x through...

4 x 75 @ 1:15, 25 swim fly build, 50 swim back (IM tempo), desc 1-4 to giddyup

4 x 25 choice drill in primary stroke (NO FREE) @ :35, except #3 is FAST UDK @ :20

3 x 75 @ 1:05- as above, desc to what you can

4 x 24 in primary stroke (NO FREE) @ :35 swim at RACE PACE, except #3 is FAST UDK @ :20

2 x 75 @ :55- as above, make interval, but swum the same way as above

Check HR, then 1:00 rest

LONG SWIM-

NOTE:

150's IM are always swim/kick by 25's, NO FREE

The 150/200/250/300 (etc...) free or back is always desc the 50's 1-whatever, but they get faster as you go through the swim; go to a hand touch before the last 50 so you get your time for the last 50.

150 swim free br3 or back, desc 50's 1-3, w/hand touch at 100 to get time for last 50

150 IM- swim/kick by 25's

200 swim free or back, desc 50's as above

150 IM- as above

250 swim free or back

150 IM- as above

300 swim free/back

150 IM

350 swim free/back

150 IM

400 swim free/back

150 IM

450 swim free or back

Check HR, then figure avg time for last 50's from the free or back swims above

1:00 rest

Finish up with...

50's swim/drill by 25's @ 1:00- 1st 25 needs to be FASTER than avg time from fastest 50's above (so, if you averaged 32's for the last 50's of all the above swims, your 1st 25 needs to be faster than :16)

Warmdown a bit before you get out. Do an excellent job in school today-and with your DRYLANDS. Regular schedule through the end of this week, but check your email before leaving the house Friday Morning, as more snow is forecast late Thursday Night. Have a great day!

Tuesday Morning, January 4, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

One time through:

2 x 100 @ 1:45- 50 backstroke drill, 50 kick w/boards

2 x 100 @ 1:45- 50 swim backstroke- full rotation, 50 choice drill (no backstroke)

12 x 25 as follows:

1- choice drill primary stroke @ :45

1- swim build in primary stroke @ :35

1- FAST UDK on stomach @ :25

Check HR after #12, then put fins on

With fins, 4 rounds of (all in PRIMARY stroke):

25 swim build @ :35

25 swim FAST @ :25

25 FAST UDK @ :15

50 kick FAST for time on back @ :40

No rest between rounds, check HR after 4th round, then take fins off & get right into...

1 x 150 drill/skulling by 25's

1:00 rest

4 times through (in primary stroke):

6 x 25 swim at RACE PACE @ :35 (#4 is FAST UDK @ :20)

1* x 50 RACE from a dive @ 1:30

*in 2nd set, 2 x 50 RACE @ :10r (1st 50 from a dive)

*in 3rd set, 3 x 50 RACE from a dive @ 1:00 (then 1 x 150 drill/choice by 25's)

*in 4th set, 4 x 50 RACE @ :10 rest (1st 50 from a dive)

Check HR after each round

Warmdown with...

3 x 200 swim choice @ 3:00, smooth long stroke, nothing sloppy (can be free, back or IM)

Backstrokers can go 150's swim @ :15 rest desc 1-3's to what you can until 7:20a

DISTANCE-

One time through:

400 pull free w/shnorkel & choice equip, get time

:20 rest, check HR

4 x 100 swim at GP @ 1:40

400 pull free as above, faster

:20 rest, check HR

4 x 100 swim at GP @ 1:30

400 pull free as above, faster

:20 rest, check HR

4 x 100 swim at GP @ 1:20

400 pull free as above, fastest of the day

Check HR

(NOTE: pace work can be 4 x 100 @ 1:40/6 x 75 @ 1:10/8 x 50 @ :10 rest instead of 12 x 100's)

Warmdown with 4 x 75 drill/kick/drill by 25's @ :10 rest

Do an excellent job with your DRYLANDS today, enjoy the extra time off, but don't waste it. Make sure you're on top of your schoolwork, as your teachers will want to "make up for lost time" once you're back in school. Regular schedule again tomorrow & through the weekend. Have a great day!

Monday Morning, January 3, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 2 times through:

7 x 25 @ :35- odds are breast pull w/free kick drill; evens are FAST UDK on stomach

1 x 75 breast pull w/dolph kick & flipturns, desc 25's 1-3

Check HR, when everybody is finished we'll start the 2nd round

After 2nd round, check HR & take fins off; then...

3 x 200 @ 3:30- 75 swim backstroke (tempo), 125 breast (odd 25's swim desc 1-3, even 25's drill)

1:00 rest, check HR again

2 rounds of:

5 x 50 sw/k by 25's @ :50, except #4 is all kick (NO FREE in 2nd round)

12 x 50 all kick @ :55 in 3's:

1- FAST/easy by 25's

2- easy/FAST by 25's

3- all FAST

After #6...

BROKEN 200 KICK w/boards (1st round, 75/50 on back/75; 2nd round, 4 x 50- all @ :10 rest)

After #12...

MYSTERY SET-

At the end of the 1st round, we went 1 x 175 straight kick trying to beat your Broken 200 time;

After the 2nd round, we went a straight 150 kick, trying to be within :02 of your avg time/50 (x3)

Warmdown a bit before you get out. If you're driving this morning, text me when you get home. Be sure to thank your parents for bringing you to workout in the bad weather this morning. Enjoy your time off today, be sure to do your HW. Have a great day!

Sunday Morning, January 2, 2021- written for SCY (wherever you can get a swim in)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20-

odds- 50 ra2 la2 free drill, 25 breast kick on back

evens- 50 choice drill NO FREE, 25 FAST UDK on stomach

2 x 250 @ :15 rest

#1- swim/drill by 50's, desc 50's swim 1-3

#2- kick/drill by 50's, desc 50's kick to what you can

1:00 rest, check HR

3 rounds of:

5 x 75 @ 1:15-

odds swim/kick/swim by 25's, choice stroke desc 1-3

evens- swim IM, smooth & strong (NO FREE)

1 x 125 swim free br3 @ 1:40- get time, desc 1-3 to giddyup

No rest between rounds, check HR when you can & after 3rd round, then 1:00 rest

(At least) 6 rounds of:

1 x 50 @ :40- swim free br3 w/FAST TURN

1 x 100 @ 1:40 in primary stroke, go 25 drill/50 swim race pace/25 drill

1 x 50 @ :40- as above

1 x 100 @ 1:50 (same stroke as first 100), swim FAST for time, get time

1 x 50 @ :40- as above

1 x 100 @ 2:00- (same stroke as 1st 2 x 100's) BROKEN, 2 x 50 @ :10 rest

Check HR & get right into 50 easy choice @ 1:00 (bank the rest, okay)

I originally wrote up 9 rounds, not sure how much time you'll have, so go 3 rounds primary stroke, 2 rounds choice (different stroke than primary) and 1 round free. 

(If anybody can go 3 rounds each of primary/choice/free, let me know how it goes)

After rounds 3 & 5 (or, if doing 9 rounds, after 3 & 6), go a 150 drill/skulling by 25's

Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today, and make sure you're all squared away for the week ahead at school. Back to regular schedule at each site tomorrow. Have a great day!