Sunday Morning, March 7, 2021- written for SCY (modified DISTANCE for AC)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

5 x 25 @ :40 drill (same drill for all), except #2&4 are FAST UDK @ :20

1 x 75 @ 1:20- 25 swim build (same stroke as 25's drill above), 25 FAST UDK, 25 choice drill

No rest between rounds, check HR after 75.

Go one round free, 1 round fly, 1 round choice

Take fins off & rotate 1 spot after 3rd round & get right into...

1 x 300 as follows:

50 fist free drill br3

25 choice drill in primary stroke, NO FREE

1:00 rest

DISTANCE- 

3 times through:

6 x 100 @ 1:50-

odds are swim/kick NO FREE desc 1-3

evens are 75 swim IM/50 kick make the interval (same interval, 1:40)

1 x 400 swim free @ 5:15*

1 x 425 swim free @ 5:15*

:30 rest between sets is okay, but not more than that

*400/425 gets :10 faster by round, so last round @ 4:55- giddyup!

One round of the 400/425 can be pull with choice equipment

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Regular workout schedule this weekend, but there will likely be some changes next week for the meet; be sure to check the website and your email for those changes. Get excited to race this month & have a great day!

Saturday Morning, March 6, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

5 x 25 @ :40 drill (same drill for all), except #2&4 are FAST UDK @ :20

1 x 75 @ 1:20- 25 swim build (same stroke as 25's drill above), 25 FAST UDK, 25 choice drill

No rest between rounds, check HR after 75.

Go one round free, 1 round fly, 1 round choice

Take fins off & rotate 1 spot after 3rd round & get right into...

1 x 300 as follows:

50 fist free drill br3

25 choice drill in primary stroke, NO FREE

1:00 rest

9 rounds of:

1 x 75 drill/swim @ 200 setup/drill by 25's @ 1:20

2 x 75 swim @ 1:10- 50 free br3, 25 primary NO FREE (same stroke as 1st 75)

2 x 50 swim at 200 Goal Pace @ 1:00 (even rounds are @ :10 rest

1 x 25 kick FAST on back or stomach, but NO BOARD (focus on UDK's)

Check HR, then 1:00 rest between rounds

Goa three rounds free, three rounds primary stroke (NO FREE) & three rounds choice

Rotate 1 spot after even rounds

If there is time, finish up with...

25's w/fins @ :40- "the usual" in sets of 4

DISTANCE- 

3 times through:

6 x 100 @ 1:40-

odds are swim/kick NO FREE desc 1-3

evens are 75 swim IM/50 kick make the interval (same interval, 1:40)

1 x 400 swim free @ 4:40*

1 x 425 swim free @ 4:40*

:30 rest between sets is okay, but not more than that

*400/425 gets :10 faster by round, so last round @ 4:20/4:20- giddyup!

One round of the 400/425 can be pull with choice equipment

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Regular workout schedule this weekend (tomorrow is LCM at the JIMBO), but there will likely be some changes next week for the meet; be sure to check the website and your email for those changes. Get excited to race this month & have a great day!

Friday Morning, March 5, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

3 rounds of:

2 x 100 RACE from a dive @ 6:00- get times, add together

1 x BROKEN 200  (75/50/75*, all @ :15 rest)- goal is to be faster than your 2 x 100's added together

*in 2nd round, the BROKEN 200 is 4 x 50 @ :10 rest

*in 3rd round, the BROKEN 200 is instead a straight 175 RACE from a dive

If there is time...

4 x 50 RACE from a dive @ 2:00- your choice of stroke, can be IM

DISTANCE-

3 rounds of:

2 x 150 RACE from a dive @ 6:00- add up times

3 x 100* RACE @ :20 rest- goal is to be faster than your 2 x 150's

In 2nd round, the 2 x 150 are 1 x 300 straight RACE from a dive

In 3rd round, it's your choice (3 x 100 or 1 x 300)

CoGr (NO RACE DAY SET today)-

After warmup (can be Meet Warmup if you'd like):

25 x 100 in sets of 5 as follows-

1-3, choice @ 1:20- swim/kick, swim free/NO FREE, maybe IM??? Your choice...

#4- swim free strong & smooth @ 1:10

#5- kick FAST for time, keep it @ 1:30

Check HR after #25

Until 8:30a...

150's odds/evens as follows:

odds- free/NO FREE/free by 50's @ 2:10

evens- pull free br3 @ 1:50

Check HR after every 6 x 150, then intervals get :05 faster

Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS! Regular schedule this weekend (including LCM at the JIMBO). Have a great day!

Thursday Morning, March 4, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200-100

1:00 rest

4 times through:

2 x 50 drill @ 1:00 (same stroke for both, can change from round to round)

2 x out & backs @ :40* all kick, FAST w/boards (even rounds are UDK, FAST

No rest between rounds, check HR after 4th round then rotate 1 spot

*interval gets :05 faster in each round

With fins, 3 rounds of:

2 x 75 @ 1:20- breast pull w/dolphin kick & flip turns

1 x 100 @ 1:20- first 75 is breast pull w/dolph kick & flip turns, last 25 is kick free on back w/arms pointed towards the ceiling

No rest between rounds, check HR after 3rd round & then take off fins- rotate 1 spot

6 rounds of:

4 x 150 @ 2:10- swim IM (25/50ba/50br/25 free)- desc to something JUICY, except...

#3 is swim free br3 @ 1:50

After even rounds, check HR & get up for...

BROKEN 175 IM swim (after round 4- BROKEN 200 IM; after round 6, straight 175 IM swim)

DISTANCE- IM set, but intervals are :05 faster by round

Until 8a, finish up with...

3 x 50 choice @ 1:00

1 x 75 swim free or back @ 1:00

Interval gets :05 faster by round (down to :45)

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- not everybody is racing this Spring. Have a great day!

Wednesday Morning, March 3, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 300 @ :20 rest- by 300's: drill/kick by 50's, swim/kick by 50's, then all swim on #3, desc 100's

Check HR, then everybody together...

6 x 50 kick with boards @ 1:00, desc 1-3/4-6 to FAST- get times on 3&6, figure avg time

1:00 rest, check HR & rotate 1 spot

One time through...

2 x 75 @ 1:20- drill/kick/drill by 25's

3 x 50 kick @ 1:00- hold avg time from 50's kick above

3 x 100 @ 1;30- swim choice, but 3rd 25 is primary stroke NO FREE

3 x 50 kick @ :55- hold avg time from 50's above

2 x 75 swim IM @ 1:10 (NO FREE)

3 x 50 kick @ :10 rest- hold avg time from 50's above

1:00 rest, check HR & rotate 1 spot

JrG- LONG SWIM

4 times through:

200 free by 50's- drill/swim at 200 setup/kick FAST/swim FAST turn

100 swim, desc 1-4 (swim "IM style")

100 swim/kick by 50's in primary stroke NO FREE, desc 1-4

Check HR after 4th time through, then rotate 1 spot

Until 7a, finish up with...

5 x 50 swim free at distance GP @ :55

100 easy drill (last 25 skulling) @ 2:00

5 x 50 swim in primary stroke at 200 GP @ :55

100 easy drill

1:00 rest between sets; last round the 50's GP @ :50

SENIOR's/DISTANCE- LONG SWIM

3 times through:

150 pull free (choice equip)- desc 50's 1-3, get time

100 IM swim (25 fly, 25 back, 50 breast)

150 pull as above, faster than 1st 150

100 IM swim (25 fly, 50 back, 25 breast)

150 pull as above, fastest of the 3

100 swim IM (50 fly, 25 back, 25 breast)

Please Note: IM's are all "IM style," and 150's desc in each round 1-3 (NOT total 1-9)

DISTANCE- 150's pull are 250's desc in 2nd round and 350's pull in 3rd round (desc in each round)

Check HR after 3rd time through, then rotate 1 spot

With fins, finish up with...

4 x 25 drill @ :40

1 x 50 swim FAST @ :50

6 x 25 @ :30- odds drill, evens swim FAST (#$ is UDK!)

2 x 50 swim FAST @ 1:00

8 x 25 odds drill @ :35, evens FAST @ :25 (#2&4 are UDK!)

3 x 50 swim FAST @ 1:10

Check HR

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

Tuesday Morning, March 2, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

3 x 100 @ 1:40- drill/kick on back by 50's in 1st round; swim/kick in 2nd round FAST UDK's!

8 x 25- 1/2 swim FAST 1/2 drill, except #'s 3/6 are all FAST UDK! @ :20

Check HR after each round, rotate 1 spot

JrG- LONG SWIM

4x through:

200 free- by 50's, go drill/swim @ 200 setup/kick FAST/swim FAST

100 swim IM ("IM style")

100 swim/kick by 50's in primary stroke, desc 1-4 to something juicy!

Check HR after 4th time through, then rotate 1 spot.

Until 7a, finish up with...

5 x 50 swim at distance free GP @ :55

1 x 150 drill/choice by 25's @ :30 rest

5 x 50 swim primary stroke NO FREE @ 200 GP @ :55

Check HR and rotate 1 spot after each round, then 100 drill prep for next round

DISTANCE-

3 times through:

6 x 100 @ 1:30 (@ 1:40- okay)- 75 swim at GP/25 drill

150 drill/choice by 25's @ 1:00 rest

6 x 100 @ 1:30 (@ 1:40- okay) swim (straight) at GP

250 drill (odd 50's)/kick (even 50's)

Check HR after each round of GP; then, until 8a, finish up with...

With fins, 25's @ :40- "the usual"

SENIOR's- 2 options:

A) 

3 times through-

6 x 100 @ 2:00, 75 swim FAST/25 drill

1 x 250 drill (odd 50's)/kick (even 50's)

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

B)

12 rounds of-

1 x 75 swim FAST for time @ 1:00

2 x 50 swim choice @ :50- make interval

3 x 25 swim FAST @ :10 rest, same stroke as 75 (should be FASTER than straight 75)

100 drill/choice by 50's after each round

Go a 250 drill/kick by 50's after every 4th round (change strokes)

Wear your masks all the way to the car, do an excellent job in school today & get excited to RACE this month. Be sure you're keeping up with your DRYLANDS! Regular schedule this week, and regular LCM at the JIMBO on Sunday (for all invited). Have a great day!

Monday Morning, March 1, 2021- written for SCY at the D (SrG, AM JrG, AM SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of (last 2 rounds WITHOUT fins):

3 x 25 drill @ :40

2 x out & backs @ :30- all UDK, all FAST

1 x 25 swim FAST @ :20

Check HR & rotate 1 spot after even rounds

2 rounds free, 2 rounds NO FREE, last 2 rounds choice (NO FINS)

3 x 175 as follows:

100 @ 1:45- 25 drill/50 kick on back w/FAST BACKSTROKE TURN/25 drill

75  @ 1:15- 50 swim with FAST TURN, last 25 kick free head out

Check HR after 3rd round, rotate 1 spot

3 times through...

5 x 50 kick @ :50- 2nd 25 is always FAST (#3 is ALL FAST)

1 x 150 swim free/back or IM- BIG negative split, @ 2:40

5 x 50 @ :50- swim w/FAST TURNS, except #3 is all KICK

1 x 150 kick FAST-

1st round, go free/NO FREE/free by 50's, all FAST

2nd round is BROKEN (3 x 50 kick @ :10 rest)

3rd round is straight FAST for time, pick one kick

Check HR after each round & rotate 1 spot

Until 8a, finish up with...

With fins:

3 x 150 swim desc 1-3 (free or back), #3 is all out FAST

3 x 100 swim IM (dolph kick/breast) @ 1:40 desc 1-3

3 x 50 @ 1:10- dolphin kick LUNGBUSTER/swim by 25's- desc 1-3

Check HR after each round

DISTANCE- 

As many rounds as possible...

3 x 125 swim free br3 @ 1:40/1:30/1:20 (can go 1st round @ 1:25)- by 125

1 x 400 pull free w/choice equip- get time & HR, desc 1-3's to what you can

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