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.