Sunday Morning, January 31, 2021- written for LCM at the St. James

1 x 600- 300/200/100

1:00 rest

Be sure to thank your parents for getting you out here in the snow!

3 sets of:

3 x 100 drill/kick on back- build kick to FAST, @ 1:50

1 x 150 swim/kick/swim by 50's- get times for 50's swim & desc 1-2

Check HR after each round, wait for everybody in your lane to finish, then get into next round

Go free/NO FREE/choice, by round

After 3rd round...

1 x 300- each 100 is:

25M drill, 50M swim FAST TURN/BO, 25M skulling

1:00 rest, check HR

With fins, 4 rounds of:

3 x 50 swim descend 1-3 to all out FAST @ 1:10

1 x 100 @ 2:00- 25M small FAST UDK, 50M swim FAST TURN/BO, 25M small FAST UDK

Go primary/free/choice/primary by round; check HR after each round

Until 1p, finish up with:

2 x 50 fist free drill br3 @ 1:00

5 x 50 pull free br3- odds @ :40, evens @ :50

1 x 250 @ 4:00- first 150 is pull desc 50's 1-3, then last 100 is swim free, giddyup with your kick!

Wear your mask all the way to the car, do an excellent job with your HW tonight- plan on having school tomorrow! Also, keep up with your DRYLANDS! Regular schedule this week. Have a great day!

Saturday Morning, January 30, 2021- written for SCY at the D (SrG, AM JrG)

1 x 600- 300/200/100

1:00 rest

KICKING OLYMPICS!

(After warmup)

12 x 75 @ 1:20-

odds- drill/swim/drill- build the swim to a FAST TURN/BO

evens- all kick choice, desc 1-6

9 x 50 @ 1:00- 2 swim/kick by 25's NO FREE, desc 1-2; #3 is all kick FAST

2 x 300 @ :20 rest-

1- swim choicer, FAST TURNS/BO throughout

2- 50 kick on back FAST BACK TURN/BO, 25 choice easy drill

1:00 rest, check HR & rotate 1 spot if necessary

KICKING OLYMPICS!!!

In groups of 3 at a time, you'll race the following:

100 IM

50 Dolphin kick

50 Breast kick

50 Free kick

Whomever finishes 3rd in each of those races, will all go a single 100 IM (adding 1 length butterfly in each subsequent round) race from a dive after each round

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Check your email for changes to the workout schedule tomorrow and Monday. Have a great day!

Friday Morning, January 29, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Anybody racing this weekend will go the SPEEDSET after the warmup (4 sets of 4 x 50 from a dive, fast breakout/fast turn/all FAST and all drill- by 50's @ 2:00)

Everybody else...

6 x 100 RACE @ 6:00 (1 group every 2:00)- all one stroke (primary stroke, can be free)

*If you average within 1.5 seconds of your best time through 4 x 100, you can go 75's on the last 2

Warmdown with 12 x 50 @ :55 drill/choice by 25's

Then finish up with...

6 x 75 RACE IM @ 3:00 (DISTANCE- go 150's free here instead)

Warmdown with 3 x 150 drill/kick by 25's @ :10 rest 

DISTANCE/CoGr- after warmup, pacework from yesterday:

12 x 75 @ 1:20-

odds- 50 fist free drill, 25 choice (can be kick)

evens- all kick desc 1-6

2 x 300 @ :10 rest- 50 swim FAST TURNS/BO, 25 drill (change strokes for #2)

Check HR, then 1:00 rest

4 sets of:

1 x 150 swim @ 1:50- middle 50 is NO FREE

1 x 150 swim free strong negative split @ 1:40- hold stroke count throughout

3 x 50 kick FAST @ :10 rest, can be w/boards, but middle 50 is always UDK

Check HR after each round, can change up kick from round to round

150 easy choice after 4th round, then...

15 x 100 swim at pace @ 1:30- go 75 at GP, 25 drill

Finish up with...

2 x 450 pull free @ :20 rest as follows:

1- desc 150's 1-3 to what you can

2- ascend 150 1-3 to all drill on 3rd 150

Check HR before you get out

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Good luck to anybody racing at IMX this weekend. Check your email for updates on Sunday workout schedule. Have a great day!

Thursday Morning, January 28, 2021- 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 50 drill/kick by 25's @ 1:00- 4 FAST UDK's on the kick

4 x out&backs @ :35* all FAST UDK (*gets :05 faster by round), except 2nd round w/boards

4 x 50 kick @ :55* desc, except #3 is always kick FAST on back

No rest between sets, check HR throughout; after 3rd set, rotate 1 spot & continue right into...

3 x 200 @ 3:00- 100 free br3 (smooth & long), 100 choice NO FREE, desc 1-3 to giddyup!

1:00 rest, check HR & rotate 1 spot

JrG- until 7a...

4 x 50 swim choice @ :45 w/FAST TURNS, except #3 is always swim free br3 @ :35

4 x 50 swim at 200 GP @ :55* (*even rounds @ :45); go 2 rounds primary stroke, 2 rounds choice

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

SENIOR's-

One time through...

3 x 100 @ 1:40 swim/k by 50's, NO FREE desc 1-3

2 x 125 @ 1:40 swim free br3

1x 100 swim free br3 @ 1:10

:30 rest, check HR & rotate 1 spot

3 x 100 @ 1:35 swim IM, desc 1-3

2 x 125 @ 1:35 swim free br3

1 x 100 swim free br3 @ 1:10

:30 rest- HR/rotate

3 x 100 @ 1:30 swim free/NO FREE by 50's

2 x 125 @ 1:30 swim free br3

1 x 100 swim free br3 @ 1:10

:30 rest- HR/rotate

3 x 100 @ 1:25 swim choice, 3rd 25 NO FREE

2 x 125 @ 1:25 swim free br3- make interval!

Check HR, 1:00 rest

Finish up with 9 x 150 swim with fins @ 2:40, desc sets of 3 to FAST (free/NO FREE/choice, by 3's)

DISTANCE (everything @ 3:00, @ 3:20- okay)

2 sets of:

2 x 200 swim/kick by 100's, desc 1-2

2 x 225 swim IM, last 25 kick free head out, desc 1-2

2 x 250 pull free br 3 (middle 50 br5), desc 1-2

1 x 275 swim free- make interval

1 x 300 swim free- make interval (for time in 2nd set)

No rest between sets.

Finish with pacework: 15 x 100 swim at GP @ 1:30 (75 pace, 25 drill)

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Get excited to race this weekend, and for RACE DAY tomorrow morning. For anybody racing this weekend, you'll do the SPEEDSET tomorrow morning if you decide to come in. Have a great day!

Wednesday Morning, January 27, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 choice drill @ :35, except #3 is all FAST UDK on stomach @ :20

2 x 75 breast pull with dolph kick & FLIP TURNS, desc 1-2 @ 1:15

1 x 75 all kick on back FAST @ 1:00* (*2nd round @ :50, 3rd round @ :40!!)

No rest between rounds; check HR after 3rd round & take fins off. Then...

1 x 400- each 100 is 25 drill, 25 swim FAST TURN (same stroke as drill), then 50 kick on back

1:00 rest, check HR again

JrG- LONG SWIM

6 times through:

150 IM (2 x 75's IM, desc 1-2)

100 swim/kick free (by 50's), BIG FAT FROTHY KICK (can use boards)

Check HR after 6th round. Then...

Until 7a, finish up with...

50's swim at distance free Goal Pace as follows:

4 @ :55/50 drill @ 1:00

4 @ :50/50 drill @ 1:00

4 @ :45/Check HR

100 drill @ 2:00 after 50's @ :45

DISTANCE- 

5 times through:

5 x 100 swim @ 1:15- 3rd 25 is swim NO FREE, except 3rd & 5th 100's are swim straight free @ 1:05 (@ 1:20 & 1:10- okay)

1 x 400 free swim or pull, desc 1-5 (all five are either swim or pull, no back & forth); swim can be IM swim as follows if you'd prefer: 75 fly/100 back/100 breast/75 free/50 kick free

Check HR after each round, then 1:00 rest

SENIOR'S-

8 rounds of*:

4 x 50 swim choice @ :45 with FAST TURNS, except #3 is swim free @ :35

1 x 25 drill @ :45 (ODD ROUNDS ONLY)

2 x 75 swim FAST for time @ 1:30- keep track of times

Check HR after 2nd 75, then go a 50 drill @ 1:00 rest

Change strokes (for the 75's) after even rounds

*After the 6th round, we figured avg times for the 75's, then doubled it for a 150 total. Then instead of the 2 x 75 in the 7th & 8th rounds, we went 3 x 50 swim FAST @ :10 rest. Good job all around

Finished with Goal Talks (3 today, 3 more next Wednesday)

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 weekend & have a great day!

Tuesday, January 26, 2021- written for SCY for anybody who can get a swim in today

1 x 600- 300/200/100

1:00 rest

All @ :10 rest, in case there is no pace clock...

4 x 75- 50 fist free, 25 kick (1/2 UDK on stomach, 1/2 choice kick)

5 x 100- 25 ra2 la2 free drill, 75 drill/kick/drill by 25's NO FREE (build kick to FAST)

6 rounds of:

1 x out&back @ :15 rest- all UDK, all FAST

1 x 50 swim/kick by 25's FAST TURN

1 x out&back @ :05 rest- all UDK, all FAST

1 x 50 swim/kick by 25's FASTER than previous 50

NOTE: out&backs can be with boards in even rounds (of the "6 rounds of")

50's swim/kick are NO FREE in odd rounds, and choice in even rounds (same stroke for both 50's)

About :30 extra rest between rounds, check HR if you can

Finish up with...

2 times through:

3 x 75 swim IM desc 1-3, except #2 is free (IM @ 1:10, free @ :55 if you have a clock)

1 x 250 pull free br3, last 100 br5

3 x 75 swim 50 back/25 breast, except #2 is swim free (same intervals as above)

1 x 350 pull free br3, last 150 is br5

3 x 75 swim/kick/swim by 25's in 4th best stroke NO FREE, #2 is swim IM (same intervals as above)

1 x 450 pull free br3, last 200 is br5

After 2nd round, check HR if possible, then...

15 x 50 in sets of 3's-

1&2, swim/kick by25's primary stroke desc 1-2 (swim IM order if you'd like); @ :50 if you have a cloc

#3- all kick FAST @ :40 if you have a clock

 Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with DRYLANDS! Back to regular schedule tomorrow (and for today's PM groups). Have a great day!

Monday Morning, January 25, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:15 (@ 3:30 if needed)-

150 kick/drill by 25's, last 50 is swim FAST turn (same stroke as 1st 150 k/dr)

9 x 50 @ :50 in sets of 3-

1&2, swim/kick by 25's (same stroke for both), desc 1-2

#3- all kick FAST w/boards

Check HR after #9, stay on interval & finish up with...

4 x 50 swim choice @ :40- all FAST TURNS/BO

Check HR again & rotate 1 spot

 

6 rounds of:

1 x 75 @ 1:20- 25 kick FAST w/boards, 50 kick on back- focus on 4 FAST UDK's & FAST turn

3 x 50 kick @ :55*, desc 1-3 (odds w/boards, #2 on back)

1 x 75 @ 1:20- as above

3 x out & backs @ :40+- go UDK/w-bd/UDK by individual out&back

1 x MYSTERY KICK  (100 of some sort after odd rounds, 200 of some sort after even rounds)

1 x 150 (odd rounds), STRONG negative split or 1 x 250 (even rounds) pull free desc 1-3 to something JUICY!

Check HR after each round & rotate 1 spot; 1:00 rest between rounds

*50's kick in 1st/4th rounds are @ :55, in 2nd/5th rounds @ :50, in 3rd/6th rounds @ :45

+Out&Backs @ :40 in 1st/4th rounds, @ :30 in 2nd/5th rounds, and @ :20 in 3rd/6th rounds

After 6th round, finish up with 3 x 150 @ :15 rest, drill/choice by 25's (last 25 is skulling)

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check your email tomorrow morning in case we have to cancel the workout due to the weather. Regular schedule the rest of this week. Have a great day!