Thursday Morning, August 6, 2020- DISTANCE, written for SCY @ CM (SO & SP)

1 x 400- 200 swim free/200 rev IM drill

1:00 rest

6 x 75 @ :10 rest- 25 skulling, 50 choice drill (odds free, evens NO FREE)

15 x 50 in sets of 5:

1-2, choice free drill/catchup free drill build kick @ 1:00

3-4, swim free build to FAST TURN/choice drill NO FREE by 25's @ :50

#5- swim/kick choice NO FREE by 25's @ :50

Check HR after #15, then 1:00 rest

2 sets of (one set can be pull):

4 x 100-

odds- swim free, except 3rd 25 is kick free on back @ 1:25

evens- swim IM, except last 25 is kick on back @ 1:25 (you'll have to hustle here)

2 x 125 swim free br3 @ 1:40 desc 1-2

1 x 150 swim free br3 @ 1:40

2 x 125 swim free br3 @ 1:40 desc 1-2 (faster)

1 x 150 swim free br3 @ 1:40- get time & check HR

:30 rest...

8 x 100 swim at Goal Pace @ 1:30-

1st set, go 75 swim at pace/25 drill

2nd set, go all 8 at pace, but @ 1:40

Check HR after #8, then...

2 x 350 @ follows:

1- odd 50's kick FAST (can be with boards or on back), even 50's swim IM order smooth & strong

:20 rest

2- swim for time (remember, one set can be pull) 

Check HR between sets & take 1:00 rest before starting the 2nd set.

Wear your mask all the way to the car...or, all the way to AUBURN, Quattro! Have a safe trip & know that we'll miss having you here with SNOW. Represent the men well on the The Plains!

Wednesday Afternoon, August 5, 2020- written for SCY @ CM (JrG)

1 x 400- 200 swim freestyle, 200 reverse IM drill

1:00 rest

12 x 75 in sets of 4 as follows:

1-2, drill/kick/drill by 25's, build the kick to FAST, all @ 1:20

3- 25 skulling (don't rush), 50 swim (same stroke as drill above) with FAST TURN/BO @ 1:30

4- all kick FAST for time on back: 50 choice, 25 kick free with arms toward ceiling, @ 1:30

Change strokes after every 4 x 75, check HR after #4, 8 & 12

Rotate 1 spot after #12

2 sets of:

9 x 25 as follows:

1-3 dolph kick on stomach as far as you can UDK, small FAST kicks off the wall @ :40

4-6, breast pull with free kick @ :35

7-8, swim breaststroke build to FAST, desc 1-2 @ :30

#9- kick FAST for time on back, 4 small FAST UDK's off the wall

Check HR after #9 & rotate 1 spot if 3 or 4 per lane

1:00 rest after #18

If 3 per lane, rotate 1 spot after each "longer swim"...

 9 x 50 in sets of 3-

1-2, swim/kick by 25's in primary stroke @ :55 desc 1-2

#3- swim free br3 @ :40 (#9 is @ :35!!)

1 x 350 swim free or back br3 5 @ 5:30, check HR

9 x 50 in sets of 3:

1-2, swim/kick by 25's in 4th best stroke @ :55, desc 1-2

#3- swim IM order by 25's @ :40

1 x 300 swim free or back br3 @ 5:00, check HR (should be FASTER per 50 than 350)

9 x 50 odds & evens as follows:

odds- kick on back @ :50, focus on 4 small FAST UDK's off each wall

evens- swim choice (if free, br3) @ :40

1 x 250 swim free or back br3, fastest time per 50 of the day

1:00 rest, check HR

Wear your mask all the way to the car, stay hydrated today and use your sunscreen if you have to be outside this afternoon. As always, be sure to keep up with your drylands, because "stronger OUT of the water means stronger IN the water." Have a great day!

Wednesday, August 5, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200

1:00 rest

12 x 75 @ 1:25-

1-2, drill/kick/drill, build to FAST on kick

3- skulling, 50 swim with FAST TURN/BO

4- all kick, focus on 4 FAST UDK's off each wall, get time & desc 1-4

Change stroke after every 4 x 75, Check HR after #12 & rotate 1 spot

Hopefully the water is a wee bit cooler this morning...

6 rounds of:

4 x 50 swim/kick by 25's @ :55 (odd rounds, NO FREE) or :50 (even rounds, free)

4 x 25 swim @ :35, same stroke as 50's above (200 set up, 2/3 all FAST, 4 all kick FAST)

1 x 150 pull free br 3/5/7 if no shnorkel @ 2:50

1 x 100 BROKEN KICK odd rounds on back (UDK's!), even rounds with boards

1st 2 rounds are 75/25, @ :15 rest

Check HR after the kick & rotate 1 spot after even rounds.

If there is time, finish up with...

MYSTERY SET- guess it and you don't have to do it!

Wear your mask all the way to the car, stay hydrated today & use your sunscreen. CONTINUE TO DO AN EXCELLENT JOB WITH YOUR DRYLANDS, they're so important...Have a great day!

Monday Morning, August 3, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200
1:00 rest

16 x 50 in sets of 8-
All drill/kick by 25's @ 1:00- build the kick to FAST, except 3,5 & 7 are kick FAST/skulling by 25's @ 1:20
1-8 are free, 9-16 are NO FREE

5 rounds (rotate 1 spot after 2nd & 4th rounds):
3 x 150-
1- swim/drill by 25's in primary stroke (NO FREE) build the 25 swim to FAST, @ 2:45
2- 50 swim in primary stroke (same stroke as 1st 150) @ 200 GP to hand touch, then 100 swim free cruise @ 2:15
3- all kick, 50 on back smooth & strong, get time (4 UDK's), 50 w/boards FASTER, :10 rest, 50 all out FAST, all @ 3:15
7 x 50
odds- swim IM order by 25's (NO FREE) @ :55, except in even rounds go swim/kick primary
evens are swim free br3 @ :40
Rotate 1 spot after 2nd & 4th rounds

Wear your mask all the way to the care, use your sunscreen today, stay hydrated & do a great job with your drylands (they're IMPORTANT!. Have a great day!

Sunday Morning, August 2, 2020- written for SCM @ CCF (SrG)

1 x 400- 200 swim free/200 rev IM drill
1:00 rest

6 x 75 @ 1:25- breast pull free kick/choice drill (primary)/kick build (1/2 way UDK)
6 x 25 choice fly drill @ :40
8 x 50 @ 1:00 (odds) & :50 (evens)-
odds- kick build to FAST backstroke turn/drill (choice breaststroke drill)
evens- swim/kick by 25's breaststroke
1:00 rest, check HR & rotate 1 spot

5 rounds of:
4 x 100-
odds- 25 dolph kick FAST, 75 swim "slide" IM @ 1:40
evens- 25 swim fly build to FAST, 75 kick IM by 25's @ 1:40
1 x 100 swim free br3 @ 1:15 (or @ 1:25)
BROKEN 100 KICK- different by round- get time & check HR
Rotate1 spot after each round

Finish up with...
24 x 25 kick @ :45 (odds) & :30 (evens)- sets of 4, the USUAL.

Wear your mask all the way to the car, use your sunscreen if you have to be outside & stay hydrated today. Do a great job with your drylands as well, it's so important, and a part of your workout routine. Have a great day!

Saturday Morning, August 1, 2020- written for SCM @ CCF (JrG)

1 x 400- 200 swim freestyle, 200 rev IM drill
1:00 rest

20 x 25 in sets of 5 (rotate after every 5):
1-2, @ :40, catchup free drill
#3 @ :25, all kick FAST, focus on 4 small FAST UDK's off the wall
4-5, choice drill in primary stroke NO FREE @ :40
Check HR

15 x 50 as follows:
1-2, kick on back desc 1-2 @ 1:10
3-4, swim kick desc 1-2 in primary stroke @ 1:00
#5: 2 x 25 all kick UDK as out&backs @ :30, these are FAST
Rotate after every 5 x 50. Check HR after #15

12 x 75 as follows:
1- swim IM @ 1:15
2- swim 25 in primary stroke (NO FREE), 50 kick focus on 4 small FAST UDK's
3- all kick @ 1:20 FAST for time
Rotate 1 spot after #6 & 12

9 x 50 swim 1 FAST 1 easy @ 1:00
3 free, 3 primary stroke, 3 choice

Wear your mask all the way to the car, stay hydrated & do an excellent job with your drylands today. Have a great day!

Friday Morning, July 31, 2020- written for SCY @ CM (SrG)

1 x 400- 200 swim free, 200 reverse IM drill
1:00 rest

9 x 50 @ 1:00- 2 drill/kick (build), 1 all kick, get time & desc 1-3 to something juicy!

4 sets of:
3 x 75 swim @ :55 (or @ 1:00), odds choice, #2 is swim IM
1 x 125 all kick @ 2:15 (or @ 1:00), desc 1-2
Focus on UDK's & rotate 1 spot after 2nd set. Then...

4 sets of:
3 x 75 kick @ 1:05 (or @ 1:15), #2 is IM; focus on 4 small FAST UDK's off each wall
1 x 225 swim @ 3:00 (or @ 3:20), desc 1-2
Hold a good stroke together through the 225, and rotate 1 spot after the 2nd set. Then...

15 x 50 kick @ 1:00, 1 FAST 1 easy; who can average under :35 for the FAST 50's? Under :38?

From a dive, finish up with...
1 x 175 RACE, who can be faster than last week's 175?!?

Wear your mask all the way to the car, stay hydrated today & do an excellent job with your drylands. Have a great day!