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!

Monday Afternoon, November 30, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 75 @ 1:20, breast pull with dolph kick AND FLIP TURNS, desc 1-3

3 x 25 @ :40- all kick FAST UDK

1 x 100 kick FAST for time on back, focus on 4 UDK's

Check HR after each round and rotate 1 spot 

After 3rd set, take off fins and get started on...

3 x 150 @ 2:45- 50 2k1p breast drill, 25 breast kick on back (2x)

6 x 50 @ 1:00- 25 swim breast build to FAST TURN, then 25 breast pull with free kick

1:00 rest, check HR & rotate 1 spot, then...

12 x 50 in sets of 3:

1- swim breaststroke

2- swim/kick breaststroke

3- all kick (choice kick, make interval)

Go 3 @ :55, 3 @ :50, 3 @ :45 and last3 @ :40. Then 1:00 rest, check HR

Until you have to get out, finish up with...

6 x 25 kick @ :35/:20 (odds are 15 FAST/10 easy @ :35; evens all FAST @ :20)

1 x 50 kick FAST for time @ 1:00 (75 @ 1:30 kick FAST for time in even rounds)

1 x 150- 25 FAST UDK, then 125 swim free: 50 cruise, then last 75 is BIG FAT FROTHY KICK

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

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

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

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 75 @ 1:20, breast pull with dolph kick AND FLIP TURNS, desc 1-3

3 x 25 @ :40- all kick FAST UDK

1 x 100 kick FAST for time on back, focus on 4 UDK's

Check HR after each round and rotate 1 spot (CoGr, go last round WITHOUT FINS)

CoGr- after 3rd round, get right into...

12 x 50 in sets of 3:

1- swim breaststroke

2- swim/kick breaststroke

3- all kick (choice kick, make interval)

Go 3 @ :55, 3 @ :50, 3 @ :45 and last3 @ :40. Then 1:00 rest, check HR

EVERYBODY ELSE, after 6th round, take off fins and go the following:

3 x 150 @ 2:45- 50 2k1p breast drill, 25 breast kick on back (2x)

6 x 50 @ 1:00- 25 swim breast build to FAST TURN, then 25 breast pull with free kick

1:00 rest, check HR & rotate 1 spot

EVERYBODY GOES THE FOLLOWING:

6 sets of-

6 x 25 kick @ :35/:20 (odds are 15 FAST/10 easy @ :35; evens all FAST @ :20)

1 x 50 kick FAST for time @ 1:00 (75 @ 1:30 kick FAST for time in even rounds)

1 x 150- 25 FAST UDK, then 125 swim free: 50 cruise, then last 75 is BIG FAT FROTHY KICK

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

After 6 rounds of the kicking, until the end of workout, finish up with...

DISTANCE:

2 x 275 swim free br3 @ 3:10 (or @ 3:30)

1 x 300 swim free br3 @ 3:10 (or @ 3:30)

Check HR when you can (and after 3rd 300), try to hold stroke count throughout

CoGr- sprinters, work on starts & breakouts

Sr's-

3 rounds of:

1 x 125 swim free br3 @ 1:30

1 x 125 swim- 25 fly, 100 free br3 @ 1:35

1 x 125 swim- 50 fly/back, then 75 free br3 @ 1:40

1 x 125 swim- 75 IM, then 50 free br3 @ 1:45

1 x 125 swim- 100 IM, last 25 kick free on back @ 1:50

Check HR & rotate 1 spot (if necessary) after each round; if NOT necessary to rotate, go 3 rounds straight through

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

Sunday Morning, November 29, 2020- written for LCM @ the St. James

1 x 600- 300/200/100

1:00 rest

KEEP YOUR DISTANCE THROUGHOUT WORKOUT TODAY PLEASE, NO BUNCHING UP AT THE WALL, OR THE FLAGS! STAY 5M APART AT ALL TIMES!

With fins, 2 sets of:

4 x 50 @ 1:00- 25 bpk, 25 choice drill

4 x 50 @ 1:00- 25 small FAST UDK, 25 fly pull free kick

4 x 50 as "out & backs" @ :50- 25 swim fly build, forward ss, then FAST UDK on back

Check HR after 

After 2nd set...

2 x 300 @ :20 rest

#1- odd 100's choice (25 drill/50 swim FAST TURN/25 drill), middle 100 is kick choice

#2- odd 100's are kick on back with FAST BACKSTROKE TURN; middle 100 is same as odds above

Check HR

2 sets of:

7 x 100* as follows:

Odds- choice swim as 2 x 50 @ :50

Evens- swim/kick by 50's @ 1:40- swim is primary stroke NO FREE, hustle here!

3 x 200 desc 1-3 as follows:

Odds- swim/kick by 100's in primary stroke @ 4:00 (desc these 1-2)

#2- pull free br 3/5 by 50's @ 3:00

*NOTE: in round 2, the 100's are reversed: odds are swim/kick in primary; evens are swim 2 x 50 @ :50

If there is time...

100's swim/kick with fins @ 2:00 as follows:

25 UDK/50 swim FAST TURN&BO/25 UDK
change strokes after every 2 x 100's

Wear your mask all the way to the car, do an excellent job with your DRYLANDS today- and your schoolwork, make sure you're ready for the week ahead at school. Get excited to race the next couple of weekends. Have a great day!

Saturday Morning, November 28, 2020- written for SCY at the D (SrG, AM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

8 x 50 @ 1:00- odds are fist free drill br3, evens are kick on back desc 1-4 (focus on 4 UDK's)

6 x 50 @ :50- odds are swim/drill by 25's build to FAST turn; evens are kick with boards make interval

4 x 50 @ :45 swim/kick by 25's, build to FAST turn...except #3 is all kick with boards

Check HR & rotate 1 spot

3 x 150 kick desc 1-3 @ 2:40- #3 should be FAST, get time, then...

4 rounds of:

4 x 50 swim FAST TURNS @ :50, except #3 is all kick (even rounds @ :40)

4 x 25 all kick FAST with boards @ :35, except #3 is @ :20

2 x 75 kick FAST for time @ 1:30- should be FASTER than half your fast 150 time

Check HR & rotate 1 spot after each round

DISTANCE-

After 4 rounds of the kicking, finish up with...

3 sets of:

1 x 400 pull neg split br3/5 by 100's @ 4:50

1 x 450 swim free at stroke count @ 4:50

No rest between rounds, check HR when you can

Everybody else, with fins, finish up with...

3 x 150 swim desc 1-3 @ 2:40

3 x 100 swim desc 1-3 @ 1:40 (3rd 25 is all UDK)

3 x 75 swim desc 1-3 @ 1:20- who can be FASTER than their 50 kick times?

Wear your mask all the way to the car, do an excellent job with your DRYLANDS today & enjoy your time with your families this weekend. Be sure to commit to the OCCS Meet if you've been invited. Have a great day!