Friday Morning, November 6, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today, we went a modified version of the Speedset (4 rounds of 4 x 50 @ 1:30) as follows:

People racing this weekend @ WARF-

Three rounds of 3 x 50 in heats as follows:

1) 20y swim FAST from a dive ("FAD")/30y drill

2) 30y swim FAST FAD/20y drill

3) all swim FAST FAD

Anybody NOT racing this weekend, does these 3 x 50 all FAST;

Then, in the 2nd round, those NOT racing this weekend go 2 x 75's all FAST in heats (immediately following the 50's for those who are racing this weekend), add those times together; for the 3rd x 75, instead they go...

BROKEN 150 FAD (3 x 50 @ :10 rest), trying to be faster than their time from the 2 x 75's added together

Then in the 3rd round, those NOT racing this weekend go 2 x 100's all FAST in heats (immediately following the 50's for those who are racing this weekend), add times together; for the 3rd x 100, instead they go...

1 x 175 straight swim FAST FAD- trying to be faster than their 2 x 100's added together

Warmdown as needed before you go.

College Group (and anybody who is NOT racing this weekend who would like to get a little extra swimming in) goes the following:

1 x 600- 300/200/100

8 x 50 @ :10 rest, drill/choice by 25's (4 free, 4 NO FREE)

1:00 rest

8 sets of (all @ :10 rest):

1 x 75- drill/drill/skulling by 25's

1 x 125- first 75 is drill/swim/drill by 25's (build swim), then last 50 is kick on back, focus on UDK's & desc the 50 kick 1-8

1:00 rest, get water

3 rounds of:

2 x 150 swim free br3 neg split @ 1:50

1 x 175 swim free br3 @ 1:50

2 x 150 swim free @ 1:50- as above

1 x 175 swim free @ 1:50- as above

Make the intervals and focus on holding your stroke count; immediately after the 2nd 175, get right into...

After 1st round, 1 x 200- 100 cruise free, 100 swim at pace

After 2nd round, 1 x 400- odd 100's cruise free, even 100's swim at pace

After 3rd round, 1 x 600- odd 100's cruise free, even 100's swim at pace

Check HR after 3rd round, then finish up with...

6-8 x 50's choice drilling, loosen up a bit & make sure your stroke feels good, then...

1 x 800 pull free for time, goal is better than your 800M best time, while trying to hold your stroke count. Check HR immediately after finishing and OML.

Warmdown as needed.

Wear your mask all the way to the car, do an excellent job with school today- and with DRYLANDS. Those of you racing this weekend, GOOD LUCK, be aggressive and have fun at the meet. Have a great day!

Thursday Morning, November 5, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & DISTANCE)

1 x 600- 300/200/100

1:00 rest

With fins:

9 x 50 as follows:

1- all drill @ 1:00

2- swim/kick by 25's @ :50

3- all kick @ :40

Rotate after #9, then...

9 x 50 as follows:

1-all drill @ :50

2- swim/kick by 25's @ :40

3- all kick @ :30

Rotate 1 spot, take off fins

7 x 150 as follows:

odds- 50 swim FAST TURN/BO, 50 kick easy/FAST by 25's, 50 swim FAST TURN/BO, @ 2:40

evens- swim free br3: #2 @ 2:00, #4 @ 1:50, #6 @ 1:40

Check HR, rotate 1 spot

DISTANCE-

50 x 50 @ :50 break it up in sets of 10 or 8 or 5 (20 of these 50's should be at Goal Pace)

5 x 450 choice @ :20 rest desc 1-5 to something JUICY (can be pull or swim), #5 should be at 500 Free Goal Time

JrG-

Until 7a...

1 x 100 drill swim by 50's @ 2:00

4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00

Rotate after each round, should get four-five rounds in

SrG/SrS-

Until 8a, 25's are in primary stroke

1 x 75 drill/swim/drill @ 1:40/3 x 25 swim all out FAST @ :40

1 x 75 drill/swim/drill @ 1:40/3 x 25 swim all out FAST @ :10 rest

After 3 rounds of the above, get right into...

3 x 150 swim free desc 1-3 @ 2:30

With fins, finish with...

6 x 25 @ :40 (odds 15/10, evens all FAST)

1 x 100 swim 75 FAST/25 kick- goal is to be faster than 100 Goal Time

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Have a great day!

Wednesday Morning, November 4, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

7 x 50 @ 1:00- odds drill, evens kick on back desc 1-3, focus on UDK's

7 x 50 @ :50- odds swim (FAST TURNS/BO), evens kick desc 1-3, focus on UDK's

7 x 50 @ :40- odds swim free FAST TURNS/BO, evens swim free/NO FREE by 25's

7 x 50 @ 1:00- all kick as follows:

odds- FAST for time with boards, get time, then right into...

evens- on back, focus on UDK's (2nd 25 is as far as you can go UDK on your back

Check HR & rotate 1 spot after 2nd & 4th set of 7 x 50, then...

3 sets of:

3 x 25 drill in primary stroke @ :40

3 x out&backs @ :40 (@ :30 in 2nd set, @ :25 in 3rd set) w/boards, #2 all UDK

Check HR & rotate 1 spot after 3rd set

JrG-

LONG SWIM & fin set from JrG/AM (Tues, 11/4)

DISTANCE/CoGr-

All @ :20 rest...

350 IM or pull/250

350 IM or pull/200

350 IM or pull/150

350 IM or pull/2 x 200 faster

350 IM or pull/2 x 250 FASTEST

SENIORS-

2nd 50 split always @ 1:00-

8 rounds of:

1 x 50 drill @ 1:00/1 x 50 swim at 2nd 50 split (add 1 x 50 each round up to 8 x 50)

Rotate after even rounds

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Have a great day!

Tuesday Morning, November 3, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 50 @ 1:00- 25 dolph kick on side, 25 blow it out the back fly drill

8 x 25 @ :35 fly pull free kick, except 3, 5 & 7 are FAST UDK @ :20

Take off fins & rotate 1 spot

2 x 300 @ :15 rest-

25 choice fly drill, 50 ra2 la2 back drill- except last 75 is swim 25 fly/50 back

Check HR & rotate 1 spot again

JrG-

LONG SWIM

One time through (focus on small FAST UDK's throughout):

3 x 100 swim IM desc 1-3, 25 free is always kick on back

150 swim free br3, strong neg split

3 x 200 swim IM desc 1-3, 50 free is always kick on back

150 swim free br3, strong neg split

3 x 300 swim IM desc 1-3, 75 of each stroke (swim free)- hand touch before last 300, get time

1:00 rest, check HR & rotate 1 spot

With fins, finish up with...

3 rounds of:

3 x 75 swim desc 1-3 @ 1:30, #3 should be juicy

3 x 75 swim (50)/kick (25) @ 1:40 desc 1-3, how close can you come on #3 to your time on #3 above?

1 round free, 1 round NO FREE, 1 round choice

Sr's-

3 sets of:

6 x 75 @ 1:10 swim 25 fly/50 back (build fly, good tempo on backstroke)- focus on 4 UDK's

2 x 100 @ 1:40- drill/kick on back by 50's in primary stroke

6 x 100 as follows, all in primary stroke:

odds- 25 swim build, 50 swim STRONG, 25 drill @ 1:40

evens- 25 swim at 200 setup, :10 rest, 50 swim FAST, get time, last 25 kick FAST on back (UDK's)

CoGr-

After 2 x 300's...

50 x 50 @ :50- break it up as you'd like, check HR sporadically; then...

5 x 500 @ :20 rest-

Either pull odds & swim evens @ stroke count; or...swim odds, pull evens

Wear your mask all the way to the car, do an excellent job in school today- and with your drylands. Get excited for November 21. Have a great day!

Monday Morning, November 2, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :20 rest-

1- 150 drill/swim by 25's, then 50 kick on back focus on 4 small FAST UDK's

2- 100 drill/swim by 25's, then 100 kick on back, desc 50's 1-2 & focus on small FAST UDK's

3- 50 drill, then 150 kick on back desc 50's 1-3 to FAST, focus on 4 small FAST UDK's

3 x 150 @ 2:30- kick/swim/kick by 50's, focus on UDK's

3 x 150 all kick @ 3:00, middle 50 on back, 1st & 3rd with boards, desc 1-3 to all out SMOKING FAST

1:00 rest, check HR & rotate 1 spot

3 times through:

2 x out&backs (all UDK) @ :40, #2 @ :25

4 x 25 kick with boards- odds (15/10) dolphin kick @ :40, evens- all free kick @ :25

2 x out&backs (all UDK) @ :35, #2 @ :20

1 x 250 @ 4:00 as follows:

100 swim FAST free br3

50 kick FAST with boards

100 swim free br3 FASTER than 1st 100 (who can break 1:00? break :58? :56?!?)

3 x 50 kick all out FAST w/boards @ :10 rest- who can break 2:10? 2:05?!?

1:00 rest between sets, check HR & rotate 1 spot

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS. Get excited to race on November 21...Have a great day!

Sunday Morning, November 1, 2020- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

7 x 100 as follows:

odds- all kick on back, desc 1-4 @ 2:00

evens- @ 1:45, 25 drill, 50 swim FAST tune, 25 drill

Check HR

8 x 50 @ 1:00, odds fist free drill br3; evens choice drill in primary stroke, NO FREE

3 rounds of:

4 x 50 @ 1:00 swim at 200 Goal Pace, except #3 is all drill

1 x 300 pull free w/choice equip @ 5:00, desc 100's 1-3 to what you can

4 x 50 swim all 200 Goal Pace @ :10 rest, except #3 is all drill

1 x 300 pull free w/choice equip @ 5:00, desc 100's 1-3 to what you can

4 x 50 swim at 200 GP, all @ :10 rest

Check HR, then 1:00 rest between sets.

1 round free, 1 round primary stroke NO FREE, 1 round choice

Until 1p, finish up with...

With fins:

3 x 100 swim desc 1-3 to all out FAST @ 1:40 (target 100M goal time)

1 x 100 kick FAST for time @ 1:20- focus on small FAST UDK's

Odd rounds free, even rounds NO FREE

Wear your mask all the way to the car, do an excellent job with your HW today, make sure you're ready for the week ahead at school; and do a great job with your DRYLANDS. Have a great day!

Saturday Morning, October 31, 2020- written for SCY at the D (SrG, AM JrG)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :20 rest- 

100 (25 drill, 50 swim FAST TURN, 25 drill), 50 kick on back desc 1-3 (4 FAST UDK's), 50 choice

Check HR & rotate 1 spot

16 x 50 in sets of 4-

1- swim 25 fly/25 choice @ :50*

2- all swim free br3 @ :40

3- all kick w/boards @ :50*

4- all choice @ :50*

Rotate 1 spot after 2nd round of 4

*in 3rd round these are @ :45; in 4th round, all 4 x 50 @ :40

Check HR, rotate 1 spot after 4th round

From a dive in heats:

1 x 100 RACE from a dive- get time

1 x 100 RACE from a dive, get time & average the two times

Easy 200 drill, then...

4 x 75 kick with boards all out FAST for time in heats; once you get 3 of the 75's faster than your average time from the 2 x 100's, you're done. If after 4 x 75's you have NOT gone 3 of them faster than your average time from the 2 x 100's, then you have to go...

1 x 175 RACE from a dive, 150 swim, 25 kick FAST for time- the goal is to be FASTER than your 2 x 100's added together.

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYTLANDS. Lay low for the Halloween festivities this year, no point taking any chances with trick or treating with the Corona still running rampant. Have a great day!