1 x 600- 300 swim freestyle, 300 reverse IM- go 50 (drill-swim-drill), 50 kick
1:00 rest
With fins:
12 x 50 in 3's
1-2 drill @ 1:00
#3- all kick, focus on UDK for 25M, then build for 25M
#3 @ :55
#6 @ :50
#9 @ :45
#12 @ :40
Check HR, rotate 1 spot, then...
6 x 100 in primary stroke @ 2:00-
50 drill to a hand touch
50 swim build to FAST
Check HR & take fins off, rotate 1 spot
With buoys where necessary-
3 rounds of:
6 x 50 swim free br 3, 1-2 @ :50 (dps), #3 @ :40
3 x 150 pull free br 3/5/3 @ 2:20, desc 1-3
1 x 250- 50 pull br 3, put buoy up, check clock, then 200 swim strong- get time & desc
With boards where noted, until 1p:
4 x 50 kick @ 1:10, desc 1-3 hold for 4 (even rounds @ back, focus on UDK)
2 x 100 swim/kick by 50's @ 2:00, NO FREE, desc 1-2 to what you can.
Check HR after each round & rotate 1 spot.
Wear your mask all the way to the car. Do an excellent job with your HW today & get excited for our first full week. Have a great day!
Sunday, September 13, 2020
Saturday, September 12, 2020
Saturday Morning, September 12, 2020- written for SCY @ the D (SrG & JrG)
1 x 600- 300 swim freestyle, 200 reverse Im drill, 100 kick on back
1:00 rest
With fins:
4 x 75 @ 1:20- 25 kick free head out, 25 choice drill, 25 kick free arms toward ceiling
8 x 25 @ :35-
sit & spin back drill @ :35, except 3, 5 & 7 are all FAST UDK @ :20
9 x 50 @ :55-
fly pull free kick/UDK by 25's, except 3, 6 & 9 are all FAST KICK @ :40
1:00 rest, check HR & rotate 1 spot. Take off fins
BIG 75's....
8 x 75's as follows:
1-6, "slide IM" @ 1:10, include free (fly/back/breast, then back/breast/free, etc...)
7-8, kick FAST @ 1:15, with boards if you can get it, on your back if you can't
1 x 300 swim freestyle, start at 80-85% effort, desc the 3 x 100 to something juicy
Repeat the set 3 times
If there is time, finish up with...
25's, "over/unders"
Wear your mask all the way to the car, do an excellent job with your drylands today, and be sure to thank your parents for giving you the opportunity to swim. Have a great day!
1:00 rest
With fins:
4 x 75 @ 1:20- 25 kick free head out, 25 choice drill, 25 kick free arms toward ceiling
8 x 25 @ :35-
sit & spin back drill @ :35, except 3, 5 & 7 are all FAST UDK @ :20
9 x 50 @ :55-
fly pull free kick/UDK by 25's, except 3, 6 & 9 are all FAST KICK @ :40
1:00 rest, check HR & rotate 1 spot. Take off fins
BIG 75's....
8 x 75's as follows:
1-6, "slide IM" @ 1:10, include free (fly/back/breast, then back/breast/free, etc...)
7-8, kick FAST @ 1:15, with boards if you can get it, on your back if you can't
1 x 300 swim freestyle, start at 80-85% effort, desc the 3 x 100 to something juicy
Repeat the set 3 times
If there is time, finish up with...
25's, "over/unders"
Wear your mask all the way to the car, do an excellent job with your drylands today, and be sure to thank your parents for giving you the opportunity to swim. Have a great day!
Friday, September 11, 2020
Thursday Morning, September 11, 2020- written for SCY @ the D (SrG, SrS AM, JrG AM & CoGr)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
Rotate 1 spot after #16...
24 x 100 in sets of 4 as follows:
1-4, drill/drill/swim/kick on back @ 1:40
5-8, all kick, 50 on back (4 UDK's!), 50 w/boards- neg split each 50- 2nd 25 is FAST @ 1:45
9-12, 25 drill, 50 swim FAST TURN, 25 skulling @ 1:50
13-16, all kick 50 on back (FAST TURN), 50 with boards FAST (3rd 25 is dolphin kick), @ 1:45
17-20, 25 swim build (think "200 setup"), 50 drill, 25 swim FAST @ 1:40
21-24, all kick FAST with boards, 25 dolphin kick, :10 rest, 75 free/breast/free by 25's, a;; @ 2:00
1:00 rest, check HR
SrG/SrS/JrG...
With fins,
9 x 75 @ 1:20, breast pull w/dolph kick & FLIP TURNS desc 1-3's to something FAST
Check HR then take off fins & rotate 1 spot.
3 sets of:
1 x 150 swim freestyle br3 @ 1:50 (@ 2:00, okay)- good UDK's & long stroke, add kick on 2nd 75
3 x 50 swim/kick breaststroke desc 1-3 @ 1:00* (*gets :05 faster by round)
Check HR after each round, rotate 1 spot after 2nd set.
After 3rd set, check HR & continue right into...
8 x 50 @ 1:00- drill/choice by 25's
1:00 rest, put fins on, rotate 1 spot if 3 or 4 per lane
With fins...
9 x 150 swim @ 2:40 desc 1-3's to all out FAST (1-3 free, 4-6 choice, 7-9 NO FREE)
Check your HR after #9, then 150 drill/skulling by 25's before you get out.
College Group ("CoGr")-
After the 24 x 100, continue with...
With fins:
3 sets of:
3 x 25 drill @ :35
1 x 75 swim (same stroke as 25's drill), desc the 3 x 25 to all out FAST @ 1:15
No rest between sets, NO FREE on 3rd set
3 sets of:
1 x 75 drill/kick UDK FAST/drill by 25's @ 1:20
5 x 25 as follows:
odds- swim FAST @ :40
even 25's- all FAST UDK @ :20
No rest between sets.
Check HR & take fins off after 3rd set, 100 easy choice loosen
Check HR again.
Finish up with...
3 sets of:
5 x 50 @ :40 swim free/NO FREE by 25's
5 x 25 @ :40 swim at 100 RACE PACE (#3 is all drill, bank the rest)
5 x 50 @ :40 all kick, except 2&4 are kick/swim by 25's
Check HR & 1:00 rest after each round.
150 drill/skulling by 25's before you get out. Do an excellent job with your schoolwork today, and your drylands. Enjoy your day off tomorrow & get excited for our first LCM workout onSunday. Have a great day!
1:00 rest
Rotate 1 spot after #16...
24 x 100 in sets of 4 as follows:
1-4, drill/drill/swim/kick on back @ 1:40
5-8, all kick, 50 on back (4 UDK's!), 50 w/boards- neg split each 50- 2nd 25 is FAST @ 1:45
9-12, 25 drill, 50 swim FAST TURN, 25 skulling @ 1:50
13-16, all kick 50 on back (FAST TURN), 50 with boards FAST (3rd 25 is dolphin kick), @ 1:45
17-20, 25 swim build (think "200 setup"), 50 drill, 25 swim FAST @ 1:40
21-24, all kick FAST with boards, 25 dolphin kick, :10 rest, 75 free/breast/free by 25's, a;; @ 2:00
1:00 rest, check HR
SrG/SrS/JrG...
With fins,
9 x 75 @ 1:20, breast pull w/dolph kick & FLIP TURNS desc 1-3's to something FAST
Check HR then take off fins & rotate 1 spot.
3 sets of:
1 x 150 swim freestyle br3 @ 1:50 (@ 2:00, okay)- good UDK's & long stroke, add kick on 2nd 75
3 x 50 swim/kick breaststroke desc 1-3 @ 1:00* (*gets :05 faster by round)
Check HR after each round, rotate 1 spot after 2nd set.
After 3rd set, check HR & continue right into...
8 x 50 @ 1:00- drill/choice by 25's
1:00 rest, put fins on, rotate 1 spot if 3 or 4 per lane
With fins...
9 x 150 swim @ 2:40 desc 1-3's to all out FAST (1-3 free, 4-6 choice, 7-9 NO FREE)
Check your HR after #9, then 150 drill/skulling by 25's before you get out.
College Group ("CoGr")-
After the 24 x 100, continue with...
With fins:
3 sets of:
3 x 25 drill @ :35
1 x 75 swim (same stroke as 25's drill), desc the 3 x 25 to all out FAST @ 1:15
No rest between sets, NO FREE on 3rd set
3 sets of:
1 x 75 drill/kick UDK FAST/drill by 25's @ 1:20
5 x 25 as follows:
odds- swim FAST @ :40
even 25's- all FAST UDK @ :20
No rest between sets.
Check HR & take fins off after 3rd set, 100 easy choice loosen
Check HR again.
Finish up with...
3 sets of:
5 x 50 @ :40 swim free/NO FREE by 25's
5 x 25 @ :40 swim at 100 RACE PACE (#3 is all drill, bank the rest)
5 x 50 @ :40 all kick, except 2&4 are kick/swim by 25's
Check HR & 1:00 rest after each round.
150 drill/skulling by 25's before you get out. Do an excellent job with your schoolwork today, and your drylands. Enjoy your day off tomorrow & get excited for our first LCM workout onSunday. Have a great day!
Thursday, September 10, 2020
Thursday Morning, September 10, 2020- written for SCY @ the D (SrG, SrS AM, JrG & CG)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on 4 small FAST UDK's)
1:00 rest
2 sets of, 1st set with fins (1st set only):
6 x 25 drill @ :40, except #4 is FAST UDK @ :20
3 x 100 @ 1:40- 75 drill/swim/drill by 25's, last 25 kick free on back w/arms toward ceiling
7 x 50- odds are swim/kick @ :50 desc 1-4, evens are kick on back @ :40, make the interval
Check HR after 1st set, then take off fins & 1:00 rest
After 2nd set...
2 sets of:
3 x 100 kick on back free/NO FREE by 50's @ 1:45, desc 1-3
4 x 75 kick IM with boards @ 1:20 desc 1-3/4
5 x 50 kick in primary stroke on back @ 1:00, desc 1-3/4-5
Check HR after 2nd set & rotate 1 spot
After 2nd set...
5 x 450 as follows:
1- swim free, desc the 150's to what you can, :hand touch @ 300, okay
2- swim IM (by 50's, NO FREE), hand touch at 300 okay
3- all kick, last 50 of each 150 can be with boards, first 100 on back)
4- primary stroke NO FREE, hand touch @ 300, okay
5- choice- hand touch at 300, okay
If there is time...
24 x 25 with fins in sets of 4, the usual
Wear your mask, stay well hydrated & do an excellent job in school today. Be sure to stay on top of your drylands as well. Have a great day!
1:00 rest
2 sets of, 1st set with fins (1st set only):
6 x 25 drill @ :40, except #4 is FAST UDK @ :20
3 x 100 @ 1:40- 75 drill/swim/drill by 25's, last 25 kick free on back w/arms toward ceiling
7 x 50- odds are swim/kick @ :50 desc 1-4, evens are kick on back @ :40, make the interval
Check HR after 1st set, then take off fins & 1:00 rest
After 2nd set...
2 sets of:
3 x 100 kick on back free/NO FREE by 50's @ 1:45, desc 1-3
4 x 75 kick IM with boards @ 1:20 desc 1-3/4
5 x 50 kick in primary stroke on back @ 1:00, desc 1-3/4-5
Check HR after 2nd set & rotate 1 spot
After 2nd set...
5 x 450 as follows:
1- swim free, desc the 150's to what you can, :hand touch @ 300, okay
2- swim IM (by 50's, NO FREE), hand touch at 300 okay
3- all kick, last 50 of each 150 can be with boards, first 100 on back)
4- primary stroke NO FREE, hand touch @ 300, okay
5- choice- hand touch at 300, okay
If there is time...
24 x 25 with fins in sets of 4, the usual
Wear your mask, stay well hydrated & do an excellent job in school today. Be sure to stay on top of your drylands as well. Have a great day!
Wednesday, September 9, 2020
Wednesday Morning, September 9, 2020- written for SCY @ the D (SrG, JrG PM & CoGr)
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest
3 x 200 @ 3:30- 150 drill/swim by 25's, last 50 kick on back desc 1-3, focus on 4 UDK's
15 x 50 @ 1:00 (odds @ :55 for SrG & CoGr)-
odds- swim (build to FAST TURN)/kick- go UDK as far as you can off the turn, desc 1-8
evens- drill/kick by 25's
Check HR, rotate one spot after #15
1:00 rest
5 rounds of:
2 x out & backs, all fast @ :45/:25
1 x 150 swim neg split free br3 (can be back, 5th round is IM, no free) @ 2:00 (1:50 CoGr, 2:10JrS)
8 x 25 kick as follows:
1-4 with boards @ :45 (15/10)/:25 (all FAST)
5-6 on back @ :30, desc 1-2 to FAST (focus on 4 small FAST UDK's)
7-8, with boards, as above
1 x 100 @ 1:10 swim free (JrS @ 1:20)- add 1 x 100 on this interval in odd rounds)
Check HR, rotate 1 spot
1;00 rest after each round
Finish up with...
4 x 75 pull free br 3/5/3 by 25's @ 1:10, #4 is @ 1:00
4 x 75 pull free br 3/5/3 by 25's @ 1:05, #4 is @ :55
4 x 75 pull free br 3/5/3 by 25's @ 1:00, #4 is @ :50
Check HR...
1 x 150 drill/skulling by 25's
Check HR again before you get out.
Do an excellent job with school today, stay well hydrated & work hard on your drylands. Have a great day!
1:00 rest
3 x 200 @ 3:30- 150 drill/swim by 25's, last 50 kick on back desc 1-3, focus on 4 UDK's
15 x 50 @ 1:00 (odds @ :55 for SrG & CoGr)-
odds- swim (build to FAST TURN)/kick- go UDK as far as you can off the turn, desc 1-8
evens- drill/kick by 25's
Check HR, rotate one spot after #15
1:00 rest
5 rounds of:
2 x out & backs, all fast @ :45/:25
1 x 150 swim neg split free br3 (can be back, 5th round is IM, no free) @ 2:00 (1:50 CoGr, 2:10JrS)
8 x 25 kick as follows:
1-4 with boards @ :45 (15/10)/:25 (all FAST)
5-6 on back @ :30, desc 1-2 to FAST (focus on 4 small FAST UDK's)
7-8, with boards, as above
1 x 100 @ 1:10 swim free (JrS @ 1:20)- add 1 x 100 on this interval in odd rounds)
Check HR, rotate 1 spot
1;00 rest after each round
Finish up with...
4 x 75 pull free br 3/5/3 by 25's @ 1:10, #4 is @ 1:00
4 x 75 pull free br 3/5/3 by 25's @ 1:05, #4 is @ :55
4 x 75 pull free br 3/5/3 by 25's @ 1:00, #4 is @ :50
Check HR...
1 x 150 drill/skulling by 25's
Check HR again before you get out.
Do an excellent job with school today, stay well hydrated & work hard on your drylands. Have a great day!
Tuesday, September 8, 2020
Tuesday Morning, September 8, 2020- written for SCY @ The D (SrG, SrS, JrG, College Group)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back)
1:00 rest
18 x 25 in sets of 6 as follows:
2- drill choice @ :40
1- kick on back, 4 FAST UDK's, @ :40
1- easy skulling @ :40
2- kick (1st is regular 25 all FAST @ :40; 2nd is out&back @ :20)
1st set free, 2nd set is primary NO FREE, 3rd set of 6 is choice
Check HR after #18, rotate 1 spot
12 x 75 in odds & evens-
odds- kick/drill/kick by 25's @ 1:25
evens- kick/swim/kick by 25's @ 1:15
Middle 4 NO FREE
Check HR after #12, rotate 1 spot
3 sets of:
2 x 200 @ 3:30 (@ 3:40 if necessary)-
100 drill/swim (build) by 25's), 50 kick FAST on back (4 UDK's!), last 50 drill
3 x 150 @ 2:40-
1st 50 is out&back, FAST, then last 100 is swim/kick by 50's, desc that from 1-3
Rotate 1 spot after 2nd set, check HR
Finish up with 18 x 50 in 3's
2- swim/kick @ :55 (@ :50, CoGr)
1- swim @ :40 (CoGr @ :35 is okay)
Check HR before you get out. Wear your mask today, stay well hydrated & do an excellent job with school. Have a great day!
1:00 rest
18 x 25 in sets of 6 as follows:
2- drill choice @ :40
1- kick on back, 4 FAST UDK's, @ :40
1- easy skulling @ :40
2- kick (1st is regular 25 all FAST @ :40; 2nd is out&back @ :20)
1st set free, 2nd set is primary NO FREE, 3rd set of 6 is choice
Check HR after #18, rotate 1 spot
12 x 75 in odds & evens-
odds- kick/drill/kick by 25's @ 1:25
evens- kick/swim/kick by 25's @ 1:15
Middle 4 NO FREE
Check HR after #12, rotate 1 spot
3 sets of:
2 x 200 @ 3:30 (@ 3:40 if necessary)-
100 drill/swim (build) by 25's), 50 kick FAST on back (4 UDK's!), last 50 drill
3 x 150 @ 2:40-
1st 50 is out&back, FAST, then last 100 is swim/kick by 50's, desc that from 1-3
Rotate 1 spot after 2nd set, check HR
Finish up with 18 x 50 in 3's
2- swim/kick @ :55 (@ :50, CoGr)
1- swim @ :40 (CoGr @ :35 is okay)
Check HR before you get out. Wear your mask today, stay well hydrated & do an excellent job with school. Have a great day!
Thursday, September 3, 2020
Thursday, September 3, 2020- written for SCY, for Omar, Yusef, etc...Kaitlyn, Melodie, Elena, etc...)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 25 in 2 sets of 6:
1-2, catchup free drill @ :40
3-4, breast pull with free kick @ :40
5-6, FAST UDK @ :30
Check HR after #12, then...
5 sets of:
5 x 50* swim/kick free by 25's @ :55, focus on 4 small FAST UDK's off each wall; *except #4 is swim all free @ :40
1 x 75 kick FAST for time on back, focus on 4 small FAST UDK's off each wall
After 1st, 3rd & 5th rounds, go 1 x 200 swim free br3, desc 1-3 @ 3:30 (can be backstroke or IM)
Check HR after each 200, no additional rest between sets.
Finish up with...
15 x 50 @ 1:00, odds kick FAST choice, evens are swim/kick by 25's NO FREE
Wear your mask, stay well hydrated & do an excellent job with your drylands. Get excited for September 8 & have a great day!
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