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!

Friday Morning, October 30, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we started with 1 x BROKEN 200 (75/50/75) @ :15 rest

Once everybody had their time, we went...

4 x 100 RACE from a dive in heats (quick warmdown after each 100, then masks on)- everybody had to be FASTER than half their Broken 200 time for 3 x 100 (get 4 tries), or they had to go...

1 x 200 straight RACE from a dive

If you made it in 3 x 100, you got to go...

1 x 50 RACE choice from adive

DISTANCE-

Same BROKEN 200, but then...

4 x 175 RACE from a dive, have to be faster than your Broken 200 time for three (in 4 tries), or else you also get to go a straight 200 RACE from a dive

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

Thursday Morning, October 29, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 sets of:

2 x out & backs @ :40- all UDK, all FAST (in even rounds, @ :30)

4 x 50 as follows:

1- swim/k on back by 25's @ :50 in primary stroke, get time

2- swim free br3 @ :40 (or br4/2)

3- swim/k in primary stroke by 25's @ :50, faster than #1

4- all kick with boards @ :40- hustle here!

No rest between rounds, but rotate 1 spot after even rounds (take :45 to rotate, not more than that)

After 6th set, go 1 x 200 (150 drill/choice by 25's, then 50 skulling)

1:00 rest

2 sets of:

8 x 75 @ 2:00-

odds, 25 swim at 200 setup @ :40/50 swim at 200 GP @ 1:20

evens- 25 swim at 200 setup @ :10 rest, then 50 swim at 200 GP- all @ 2:00

1st set is free, 2nd set is primary stroke NO FREE (all one stroke for 8 x 75)

After 1st set, go 3 x 150 @ 2:30 (100 pull free br3, 50 drill- desc 100 pull 1-3)

After 2nd set, put fins on...

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to all out JUICY (1-3 free; 4-6 primary NO FREE; 7-9 choice)

DISTANCE-

(From Wednesday) 3 sets of:

2x {1 x 175 @ 3:00- 100 swim IM, :10 rest, 75 kick FAST for time w/boards

     {1 x 275 @ 3:00- 25 kick FAST w/boards, 250 swim smooth (150)/giddyup (100) 

6 x 100 @ 1:25-

odds- swim free at stroke count, strong 2nd 50

evens- all kick with boards, make the interval

1:00 rest after 6 x 100, check HR

After 3rd round...

3 x 600 @ :20 rest pull w/choice equipment, desc 1-3 (hold stroke count throughout)

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, October 28, 2020- written for SCY at the D (SrG, JrG PM & CoGr)

1 x 600- 300/200/100

1:00 rest

Jr. Gold-

3 x 200 @ 3:40- 

100 primary stroke (25 drill, 50 swim FAST TURN, 25 drill), 50 kick on back desc 1-3, 50 skull

Check HR & rotate 1 spot

3 rounds of:

4 x out& backs with boards w/forward ss @ midpool, all @ :40 (go choice kick/dolphin kick)

1 x 50 @ 1:00 in primary stroke- 25 UDK as far & as FAST as you can go, then swim

1 x 50 @ 1:30 swim FAST TURN & breakout in primary stroke

Check HR & rotate 1 spot, but stay on interval

LONG SWIM-

4 times through:

300 IM (100 swim IM/50 kick on back 2 times through, desc 1-2)

150 swim free br3, desc 50's 1-3 to giddyup!

Check HR after 4th time through

If there is time, finish up with...

25's over/under @ 1:00

DISTANCE-

3 rounds of:

2x{1 x 175- 100 swim IM, :10 rest, 75 kick FAST for time with boards, all @ 3:00 (3:30)

    {1 x 275- 25 kick FAST w/boards, 250 swim free at stroke count, also @ 3:00 (3:30)

6 x 100 @ 1:25, odds swim choice, evens kick make interval (@ 1:35, okay)

Check HR after each round, then 1:00 rest

Finish up with...

3 x 600 pull @ :20 rest desc 1-3 to what you can

Senior Gold-

With fins, 2 sets of (2nd set WITHOUT fins):

1 x 75 drill @ 1:20/1 x 25 swim FAST @ :20

1 x 75 drill @ 1:20/1 x 50 swim FAST @ :40

1 x 75 drill @ 1:20/1 x 75 swim FAST @ 1:00

1 x 75 drill @ 1:20/1 x 100 swim FAST @ 1:20

1 x 75 drill @ 1:20/2 x 75 swim FAST @ 1:20

1 x 75 drill @ 1:20/2 x 50 swim FAST @ 1:00

1 x 75 drill @ 1:20/2 x 25 swim FAST @ :40

Check HR, then 1 x 200- 150 drill/swim by 25's, last 50 is skulling

1:00 rest between sets, rotate 1 spot

Finish up with...

9 rounds of:

3 x 100-

25 from a dive at 200 setup (FAST feeling easy) @ :20

75 drill/swim/drill @ 1:20

After 3rd 100...

1 x 50 swim FAST for time from a dive @ 1:00

No extra rest between sets. After every 3rd round, get right into...

1 x 300 pull br 3/5/3 by 100's, desc 100's 1-3, and desc the 300's from rounds 1-3

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

Tuesday Morning, October 27, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

4 x 25 kick FAST with boards @ :35 (#3 @ :20), IM order by round

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

1 x 100 swim/kick by 50's choice NO FREE @ 2:00- get time & desc 1-3 (kick on back)

Rotate 1 spot after each round, but stay on the interval.

Check HR after 3rd set, then...

4 sets of:

1 x 150 kick on back (2nd 50 w/boards) @ 2:30

6 x 25 all kick with boards @ :35 (odds, IM order by round) or :20 (evens, all free)- these are all FAST

1 x 100 kick all FAST, 50 on back choice, 50 w/boards primary stroke

Rotate 1 spot after each round

JrG- LONG SWIM

4 times through...

300 IM (100 swim IM, 50 kick on back two times through, desc 1-2)

150 swim free br3 desc 50's 1-3 to giddyup)

Check HR after 4th round, rotate 1 spot

DISTANCE-

3 sets of:

4 x 50 fist free br3 @ 1:00 (in sets, go swim/drill & compare stroke counts)

1 x 375 swim free smooth & strong, get time

:20 rest

1 x 400 swim free, faster than 375 time

Check HR

4 x 100 swim at Goal Pace @ 1:40- must hold stroke count

Check HR & take 1:00 rest between rounds

Seniors-

6 rounds of each (rotate & 1:00 rest after every 6 rounds):

1 x 100 swim free br3 @ 1:35/1 x 50 swim FAST for time in primary stroke @ 1:00

1 x 100 swim free br3 @ 1:25/1 x 50 swim FAST for time in primary stroke @ 1:00

1 x 100 swim free br3 @ 1:15/1 x 50 swim FAST for time in primary stroke @ 1:00

100 easy drill

1 x 100 swim free br3 @ 1:05/1 x 50 swim FAST for time in primary stroke @ 1:00

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

Monday, October 26, 2020- written for SCY at the D (PM JrG)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back

1:00 rest

6 sets of:

1 x 150 kick on back @ 2:45, focus on 4 small FAST UDK's off each wall (2nd 50 is with boards)

6 x 25 kick all FAST @ :40, but #3&5 are @ :25

1 x 75 kick FAST for time on back (with boards in even rounds), goal is to be faster than your 100 Free Goal Time

Check HR after each round, rotate 1 spot after even rounds

3 sets of:

6 x 100 as follows-

1 x 100 swim choice @ 1:35 (on #4, it's @ 1:25)

1 x 100 swim free br3 @ 1:15

1 x 100 swim IM, last 25 is kick free on back @ 1:35 (on #6, it's @ 1:25)

1 x 300 pull free br 3/5/3 by 50's, get time & desc 1-3 to something JUICY

Check HR & rotate 1 spot after each round

After 3rd round, finish up with...

25's "Over/Under" @ 1:00- bulkhead end goes UDK (that's the "under") while the starting block end swims FAST (that's the "over")

Wear your mask all the way to the car, do an excellent job with your HW tonight- and DO YOUR DRYLANDS THIS WEEK, it's part of your training. Have a great day!

Monday Morning, October 26, 2020- written for SCY at the D (SrG, AM JrG, AM SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

Quick talk about meet:

A) what was your best swim?

B) what do you need to work on?

C) what would you do differently if you got to race again today?

3 sets of:

4 x 25 kick w/boards FAST @ :45- go IM order by 25's

2 x out&backs @ :35- all UDK, these are FAST

1 x 25 kick FAST @ :25 with boards

1 x 100 kick on back, focus on 4 UDK's off each wall, get time & desc 1-3

Check HR & rotate 1 spot after each round

Choice of "3 sets of (6 x 100/300 pull)" or DISTANCE SET...

3 sets of:

6 x 100 as follows-

1 x 100 swim choice @ 1:35 (on #4, it's @ 1:25)

1 x 100 swim free br3 @ 1:15

1 x 100 swim IM, last 25 is kick free on back @ 1:35 (on #6, it's @ 1:25)

1 x 300 pull free br 3/5/3 by 50's, get time & desc 1-3 to something JUICY

Check HR & rotate 1 spot after each round

After 3rd round, finish up with...

6 sets of:

1 x 150 kick on back @ 2:40, focus on 4 FAST UDK's off each wall (2nd 50 is kick with boards)

6 x 25 kick with boards, all FAST @ :40, except 3&5 are @ :20

1 x 75 kick FAST for time on back (even rounds with boards), goal is to be faster than 100 Free Goal Time

Check HR after each round, rotate 1 spot after even rounds

DISTANCE-

3 sets of:

4 x 50 fist free drill @ 1:00 (go swim free/fist free by 25's in 3rd set, count strokes)

1 x 375 swim free cruise, get time

:20 rest

1 x 400 swim free, get time- FASTER than 375

100 drill/choice by 25's- keep your stroke together here

:20 rest

4 x 100 pace- pick a pace and stick with it, all @ 1:40

Wear your mask all the way to the car, do an excellent job in school today and DO YOUR DRYLANDS, it's part of your training. If I didn't get to talk to you about the meet yet, think about those three questions and be ready to talk about it tomorrow. Have a great day!