Wednesday Morning, September 30, 2020- written for SCY @ the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

3 x 75 drill/kick/drill @ 1:20

1 x 125 kick (50) easy/FAST, 75 swim/drill/swim- desc the 25's swim

Check HR & rotate 1 spot after each round

12 x 50 kick @ :55, every 3rd is @ :45

3 x 100 swim IM (last 25 kick), desc 1-3 @ 1:40

12 x 50 kick @ :50, every 3rd is @ :40

3 x 100 swim IM (last 25 kick) @ 1:35

15 x 50 kick, 1 FAST 1 easy @ 1:00

SrG-

5 rounds-

3 x 125's swim neg split (100), last 25 drill @ 1:40

5 x 50 swim at GP (@ @ 1:00, 1 drill, 2 @ :10 rest)

Check HR & rotate 1 spot after even rounds

CoGr/Distance-

3 x 150 desc/1 x 800 neg split

3 x 225 desc/1 x 800 FASTER

3 x 300 @ 3:30 or 3:40 (3:50, okay)/1 x 800 FASTEST of the day

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

Tuesday Morning, September 29, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS, CoGr)

 1 x 600- 300/200/100

1:00 rest

5 sets of:

1 x 75 @ 1:20- 50 drill, 25 FAST UDK on back

1 x 100 @ 1:40- 25 swim at 200 setup, 50 drill, 25 FAST UDK on stomach

2 rounds free, 2 rounds NO FREE, 1 round choice

Check HR & rotate 1 spot after 3rd & 5th rounds.

3 x 450 @ :20 rest as follows:

1&2- 25 swim at 200 setup, 25 drill, 50 swim at 200 GP, 50 kick on back (FAST/ez by 25's)

#1 is free, #2 is primary, rotate 1 spot, then...

#3 is swim odd 50's FAST TURN & BREAKOUT; even 50's all kick FAST on back

Check HR, then 1:00 rest

SrG:

5 rounds of 2 x 150 swim neg split free br3/1 x 175 swim strong free br3 @ 2:15* (gets :05 faster by rd)

Then finish with out&backs/25's set

SrS/JrG:

6 rounds of-

2 x out&backs with boards @ :30- all FAST

4 x 25-

1-2 @ :40 (15/10)- swim

#3 all swim FAST @ :20

#4- all FAST UDK @ :40

Rotate 1 spot after even rounds

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

Monday Afternoon, September 28, 2020- written for SCY @ the D (PM JrG)

 1 x 600- 300/200/100

1:00 rest

9 x 100-

1&2, 50 drill, 50 kick on back- focus on 4 small FAST UDK's off each wall, all @ 1:50

#3- 25 swim (same stroke as drill above) build to FAST turn, 75 kick (last 50 w/boards) @ 1:35

Check HR after #3/6/9 & rotate 1 spot

With boards @ the 25's, several 5 rounds of...

2 x 75 kick, desc 1-2 @ 1:20- focus on the 4 small FAST UDK's

6 x 25 kick @ :35 (15 FAST/10 easy), except #3, 4 & 6 are all FAST @ :20

1 x 100 swim STRONG negative split, go Free in odd rounds, NO FREE in even rounds; if going IM, go 25 fly build, 50 back STRONG neg split, and 25 breast FAST

Check HR & rotate 1 spot after each round

CoGr: went 6th round with 25's kick as follows- 1, 2, 4, 5 & 6 all @ :20, great job!

Finish up with...

MYSTERY SET!

PM JrG, go 3 x 200 kick all out FAST for time @ 4:00 (4:30 if needed), 100 with boards, 100 on back

Today the Mystery Set was 6 x 200 kick @ 4:00- 100 with boards, 100 on back- all FAST!

CoGr got out early on SP's 2:31.1, very impressive!

Wear your mask all the way to the car, do an excellent job with your HW tonight(and with DRYLANDS!) & stay well hydrated. Have a great day!

Monday Morning, September 28, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 100-

1&2, 50 drill, 50 kick on back- focus on 4 small FAST UDK's off each wall, all @ 1:45

#3- 25 swim (same stroke as drill above) build to FAST turn, 75 kick (last 50 w/boards) @ 1:35 (CoGr @ 1:30)

Check HR after #3/6/9 & rotate 1 spot

With boards @ the 25's, several (and then several more) rounds of...

2 x 75 kick, desc 1-2 @ 1:20- focus on the 4 small FAST UDK's

6 x 25 kick @ :35 (15/10), except #3&4&6 are all FAST @ :20

1 x 100 (or maybe something different) swim STRONG negative split, changes by round

Check HR & rotate 1 spot after each round

CoGr: went 6th round with 25's kick as follows- 1, 2, 4, 5 & 6 all @ :20, great job!

Finish up with...

MYSTERY SET!

Today the Mystery Set was 6 x 200 kick @ 4:00- 100 with boards, 100 on back- all FAST!

CoGr got out early on SP's 2:31.1, very impressive!

Wear your mask all the way to the car, do an excellent job in school today (and with DRYLANDS!) & stay well hydrated. Have a great day!

Sunday Morning, September 27, 2020- written for LCM @ the St. James

 1 x 600- 300/200/100

1:00 rest

With fins:

6 rounds of 3 x 50 drill @ 1:00 & 1 x 25 small FAST UDK @ :20 (2nd 50 is 1/2 UDK 1/2 drill)

 Take fins off, check HR

6 sets of:

4 x 50 swim free br 3 @ :45 (#3 @ :35)- 1st set can be @ :50 & :40

3 x 100 swim/kick in primary stroke @ 2:00, desc 1-3 to something juicy

4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (3rd & 6th sets @ :50)

Until 1p, finish up with...

6 x 150 pull free desc 1-3 @ 2:20 (1-3) and 2:10 (4-6)

4 x 250 pull free desc 1-3/4 @ 3:30

3 x 350 pull free desc 1-3 @ 5:30

Wear your mask all the way to the car, stay well hydrated and make sure you're ready for the week ahead at school. Have a great day!

Saturday Morning, September 26, 2020- written for SCY @ the D (SrG & AM JrG)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 UDK (AFAYCG) then dolph kick on side, 25 ra2 la2 free drill

4 x 100 @ 1:45- 25 kick free head out, 75 drill/swim/drill by 25's in primary stroke NO FREE

Check HR, take fins off & rotate 1 spot

3 sets of:

8 x 50 kick @ :55* on back- FAST backstroke turn & UDK's

2 x 75 @ 1:30 kick FAST for time with boards @ 1:40- get times, add together

4 x 25 kick with boards- odds all out FAST @ :20, evens are 15/10 @ :40

4 x 75 swim free br3 @ 1:00* desc 1-4, except #3 is always swim IM (NO FREE)

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

*for 3rd set, 50's kick on back @ :50, 75's swim @ :55

After 3rd set...

1 x 400 kick FAST for time with boards, can you be FASTER than the 75's add-up?!?

If there is time...

100's kick/swim by 50's in 4th best stroke @ 1:50, desc 1-3's

Wear your mask all the way to the car, do an excellent job with your HW this weekend (and with DRYLANDS!!) & get excited for next week's RACE DAY. Have a great day!

Friday Morning, September 25, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS)

 Meet Warmup, then...

RACE DAY!!

Today we went 6 x 100 from a dive @ approximately 10:00 (one heat at a time, exit the pool at the far end after getting your time; only one heat at a time allowed in the warmdown lanes)

1-2, swim straight, #3 is BROKEN (25/50/25, @ :10 rest); change strokes after #3 if you'd like

Distance: 5 x 200 from a dive, #3 also BROKEN (75/50/75, all @ :15 rest)

Warmdown with the following...

18 x 50 in sets of 6 (6 @ :55, 6 @ :50, 6 @ :45)

1-2, swim/kick by 25's desc

#3- all kick

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