Sunday Morning, December 6, 2020- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

3 sets of:

2 x 50 drill choice @ 1:00

2 x 50 kick @ 1:10, desc 1-2 to FAST

1 x 200 pull free br 3/5 by 50's, get time & desc 1-3

Check HR after each round, wait for everybody to finish then start the next round

6 rounds:

3 x 100 primary stroke swim/drill by 50's @ 2:00- build swim to FAST TURN; EXCEPT...

  #2 is swim free br3 @ 1:20

5 x 50 in primary stroke as follows:

odd rounds, all @ 1:00- swim at 200 Goal Pace (#3 can be drill)

even rounds- all 5 x 50 @ 5:00, go @ :10 rest (#3 still drill)

1 x 100 swim/kick FAST in primary stroke, get time & check HR

4th round can be freestyle

DISTANCE- after 4 rounds of 50's Goal Pace, finish up with...

AMRAP-

1 x 250 pull free @ 3:20 cruise

1 x 150 pull free @ 1:50 strong

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. STAY ON TOP OF YOUR DRYLANDS THIS WEEK, it's part of your training. Get excited to race next week & have a great day!

Saturday Morning, December 5, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 dolph kick with breast pull (do FLIP TURNS), 25 kick on back w/arms toward ceiling

12 x 25 in sets of 3's-

1&2- choice drill in primary stroke @ :35

#3- small FAST UDK on stomach @ :20

After #12, check HR & take fins off, rotate 1 spot

3* sets of:

2 x 75 @ 1:20- drill/swim(build to FAST TURN)/kick all FAST on back; no free on 1st 50

3** x 50 swim/kick by 25's @ :50

*#3 is all swim FAST TURN @ :40 (same stroke as 75's

**in 2nd set, go 5 x 50, #3&5 are all swim FAST TURN @ :40 same stroke as 75's

**in 3rd set, go 7 x 50, #3, 5&7 are all swim FAST TURN @ :40 same stroke as 75's

Check HR & rotate 1 spot after each round

DISTANCE- skip the next set

In heats, finish up with (2 heats per group, start at opposite ends of the pool):

1 x 50 @ 1:00- 25 swim FAST, 25 drill

1 x 100 @ 1:50- 50 swim FAST, 50 drill

1 x 150 @ 2:40- 75 swim FAST, 75 drill

1 x 200- 100 kick FAST for time with boards, 100 drill

1 round free, 1 round primary, 1 round all kick

Warmdown a bit before you get out.

College Group/DISTANCE-

8 x 75 @ 1:10- 25 kick build, 50 swim FAST turn, go 2 free, 2 NO FREE

19 x 300 free as follows:

odds- cruise @ 3:30

evens- pull @ 4:00 br 3/5/3 by 100's, desc 1-5 to what you can

Check HR after #10, then...

6 x 50 drill/choice by 25's @ :10 rest

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS. Get excited to race this month & have a great day!

Friday Afternoon, December 4, 2020- written for SCY at the D (PM JrG)

Meet Warmup, then...

RACE DAY!!

Today we we'll go the following:

2 groups (stay on the 2:00 interval for 3 people at a time; 2nd heat can go :10 behind 1st group):

4 x 50 @ 2:00 from a dive RACE in primary stroke, NO FREE- get times, add for 200 total

After a quick warmdown (5:00) and everybody has done their 4 x 50...

1 x BROKEN 200 swim (same stroke as 50's)- go 75/50/75, all @ :15 rest (subtract :30 for time)

After another quick warmdown (5:00), repeat the set in choice stroke, can be free)

If there is time, go a 3rd round...ALL KICK w/boards

Warmdown with 6 x 50 @ :10 rest, drill/kick by 25's before you go 

Wear your mask all the way to the car, do an excellent job with your HW this weekend, and with your DRYLANDS. Get excited to race this month & have a great day!

Friday Morning, December 4, 2020- written for SCY at the D (SrG, AM JrG, SrS AM & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

4 x 75 freestyle RACE from a dive @ 3:00 (2nd group is 1:00 back)-  get times, add for 300 total

After a quick warmdown and everybody has done their 4 x 75...

1 x 300 swim for time with FINS- can you be faster than your 4 x 75 add-up time?

(DISTANCE- go this 300 without fins)

After another brief warmdown...

4 x 50 @ 2:00 from a dive RACE in primary stroke, NO FREE- get times, add for 200 total

After a quick warmdown and everybody has done their 4 x 50...

1 x BROKEN 200 swim (same stroke as 50's)- go 75/50/75, all @ :15 rest (subtract :30 for time)

(DISTANCE- skip the 4 x 50, instead go 6 x 300 @ 5:00, 1 easy 1 FAST for time: goal is to hold FASTER than your 1st 300 on the even 300's)

Warmdown with 8 x 50 @ :10 rest, drill/kick by 25's before you go 

College Group- no Race Day today; instead, go the following on the other side of the bulkhead:

1 x 600- 300/200/100

1:00 rest

18 x 50 in sets of 6 as follows:

1-6, drill/kick by 25's @ 1:00

7-12, swim/kick by 25's @ :55

13-18, all kick @ :50, focus on 4 small FAST UDK's off each wall

1:00 rest, check HR, then...

16 x 100 in sets of 4:

Go 25 swim build in primary stroke NO FREE, then 75 swim free br 3 @ 1:25, desc 1-4, except...

#3 is always swim free br3 @ 1:05 (@ 1:10, okay)

Check HR after #16, then 1:00 rest

Finish up with...

DISTANCE-

10 x 300, odds cruise @ 3:30, evens pull @ 4:00- desc these 1-5 to what you can

Sprinters- AMRAP (as many rounds as possible)-

3 total rounds of:

3 x 100 as follows-

     25 skulling @ :40

     75 @ 1:20-

     50 swim FAST for time- go to hand touch & get time, then get right into...

     25 drill

1 x 200- 150 pull free br 3/5/3 by 50's, then 50 kick FAST/easy by 25's

1:00 rest between sets.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to race later this month & have a great day!

Thursday Morning, December 3, 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 @ 3:40-

100 drill/50 swim FAST TURN/drill, then 3rd 50 kick on back FAST UDK's, last 50 skulling

Check HR & rotate 1 spot, then...

12 x 75's as follows (College Group, go 8 x 75, then get into pacework):

Odds- 25 kick build to FAST, 50 swim FAST TURN @ 1:20

Evens- 25 kick all FAST, 50 swim easy turn, FAST off the breakout & finish, @ 1:10

After #4, 2 x 100 swim BIG neg split free br3 @ 1:20 (check HR & rotate 1 spot)

After #8, 2 x 150 swim BIG neg split free br3 @ 2:00 (check HR & rotate 1 spot)

After #12, 3 x 125 swim free br3 @ 1:30 (@ 1:40 if necessary)

Check HR, then get right into...

15 x 25 in primary stroke as follows:

1, 2 &3 are all drill @ :35

#4 is swim at 200 setup @ :25

#5 is all small FAST UDK's @ 1:00!

Check HR after #5, then rotate 1 spot (STAY ON THE INTERVAL when rotating)

Everybody together:

50's @ Goal Pace as follows:

3 x 150 @ 2:40- go cruise/Goal Pace/drill by 50's

3 x 100 @ 1:45- swim at Goal Pace/drill by 50's

3 x 50 swim at Goal Pace @ :10 rest

Go 2 rounds in primary stroke, 1 round choice

After 3 rounds, go 1 x 300 pull desc 100's 1-3, then repeat set until you have to get out

CoGr- after 8 x 75, get into the pace set as listed, except DISTANCE goes as follows:

3 x 150 @ 2:20 all swim- cruise/at pace/cruise by 50's

3 x 100 swim @ 1:30, all at Goal Pace

3 x 50 swim at Goal Pace @ :10 rest

After 3 rounds, go 2 x 300 pull @ 4:00, desc 1-2, then repeat the set going 6 x 100/6 x 50 pace instead of 3

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Get excited to race this month & have a great day!

Wednesday Morning, December 2, 2020- written for SCY at the D (SrG, AM SrS, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

1 x 125 @ 2:15- 50 fist free br3, 75 drill/kick/drill by 25's NO FREE

3 x 25 @ :35- choice fly drill

1 x 125 @ 2:00- 50 small FAST UDK, 75 drill/swim/drill by 25's

3 x 75 @ 1:20- swim/kick/swim by 25's, desc 1-3, #3 should be JUICY!

Check HR after each round, then rotate 1 spot

1 round free

1 round primary stroke NO FREE

Finish up with...

3 x 100 @ 1:45- 25 swim build (200 setup), 50 drill, 25 all swim FAST

1:00 rest, check HR & rotate 1 spot

JrG- LONG SWIM

5 rounds of:

1 x 150 IM swim- 25 fly/50 back/50 breast/25 kick free on back (swim it like the IM!)

1 x 150 in primary stroke (NO FREE)- 50 at 200 set up/50 drill/50 swim at 200 Goal Pace

1 x 50 kick all out FAST for time, all UDK

After 5th round, check HR & rotate 1 spot for freestyle pace

Until 7a, finish up with...

50's swim at freestyle Goal Pace @ :55 (pick 500 or 1000 pace & stick with it)

Senior's-

1 time through (all swim is in primary stroke):

4 x 100 @ 2:00- 25 kick FAST UDK/50 drill/:10 rest/25 swim FAST

4 x 100 @ 2:00- 50 kick FAST w-boards/25 drill/:10 rest/25 swim FAST

4 x 100 @ 2:00- 75 kick FAST choice/:10 rest/25 swim FAST

Check HR & rotate 1 spot after every 4 x 100

Go 1 x 300 50 drill/25 skulling after last 100, then 1:00 rest

Check HR & rotate

Finish up with...

30/40/50 set:

3 x 25 drill @ :30

2 x 50 swim @ :40 (same stroke as 25's drill)

1 x 75 swim free @ :50 br3 (same stroke as 25/50 in even rounds)

Check HR after each round, rotate 1 spot if necessary

College Group-

After "2 sets of," get right into...

4 x 150 @ 2:40- 25 swim build to FAST turn (200 setup), 50 drill, 50 kick FAST UDK's, 25 swim all FAST

Check HR & rotate 1 spot if necessary

Sprinters- get into the 100's @ 2:00 as above (under "Senior's, 1 time through"); then, work on starts

DISTANCE-

3 x 250 pull desc @ 3:10

3 x 250 pull desc @ 3:20

3 x 250 pull desc @ 3:30

1:00 rest, check HR

3 x 250 swim free desc @ 3:20

3 x 250 swim free desc @ 3:10

3 x 250 swim free desc @ 3:00

Check HR & warmdown as needed

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Get excited to race this month, remember a lot of clubs are out of the water, AGAIN. Have a great day!

Tuesday Morning, December 1, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

16 x 75 in sets of 4 as follows:

1-4, drill/kick/drill by 25's @ 1:20- drill is 6ks

5-8, 50 drill (ra2 la2 back drill), 25 small FAST UDK @ 1:20

9-12, 25 swim backstroke FAST TURN, 50 drill in primary stroke @ 1:20

13-16, swim/kick/swim by 25's in primary stroke @ 1:10

Check HR & rotate 1 spot after #8 and #16; then...

1 x 300 by 75's- 50 kick FAST on back (4 UDK's), 25 choice skulling

Check HR again

JrG- LONG SWIM:

5 times through:

150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back

150 primary stroke- swim 200 setup, drill, swim FAST by 50's

50 kick all FAST, all UDK

Check HR after 5th time through, then rotate 1 spot

After everybody has finished...

50's swim at freestyle Goal Pace @ :55 until 7a

DISTANCE-

Some juicy pacework today...

9 x 100 @ 1:10 swim free- 2 cruise, 1 @ goal pace

10 x 100 @ 1:10 swim free- 1 cruise, 1 @ goal pace

9 x 100 @ 1:10 swim free- 1 cruise, 2 @ goal pace

Check HR after 9/10/9, go 150 drill/choice if you need to between rounds

Finish up with...

3 x 250 pull free desc @ 3:10

3 x 250 pull free desc @ 3:20

3 x 250 pull free desc 1-3 @ 3:30

Check HR after 3, 6 & 9

*Could not go 250's, instead finished with 8 x 75 @ :15 rest, 25 skulling/50 drill

Senior's/CoGr-

BROKEN 200's as follows:

1 x 100 swim free @ 1:10 (make interval)

2 x 50 swim at Goal Pace @ :10 rest

Check HR, then...

50 drill

Go 3 rounds primary stroke, 3 rounds free, 3 rounds choice, 3 rounds kick; rotate after every 3 rounds

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