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!