Saturday Morning, May 29, 2021- written for SCY (for anybody who wants to get a swim in over the holiday weekend)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 25 @ 1:15- 50 choice drill NO FREE, 25 kick free on back w/arms toward ceiling

12 x 25-

2 choice drill @ :35

1- FAST UDK on stomach @ :20

3 x 100 @ 1:40-50 breast pull w/dolphin kick, 50 choice drill

Check HR & take off fins

AMRAP (As many rounds as possible):

9 x 50- 

2 swim/kick (by 25's) primary stroke stroke NO FREE, desc 1-2 @ :50

1- swim breast/free (by 25's) @ :40

1 x 450 swim (or pull, choice equip- but with shnorkel) desc 150's 1-3 to something juicy

Check HR after each 450 & :30 rest

Warmdown a 150 drill/choice by 25's before you have to get out. Do an excellent job with your HW this weekend- and with your DRYLANDS! Wear your sunscreen & get excited for LCM training next week. Have a great day!

Friday Morning, May 28, 2021- written for SDCY (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

4 x 100 RACE from a dive @ 6:00, one of each stroke- 75 swim, 25 kick on back; add 4 times together

10 minutes warmdown; then...

1 x 400 IM RACE from a dive; goal is to be as close as possible (or faster) to your time from the 4 x 100 add-up

10 minutes warmdown

Finish up with...

6 x 50 RACE from a dive @ 3:00, change strokes after 3

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Enjoy the weekend off & be sure to learn the schedule for the next three weeks (all on the club website). Have a great day!

Thursday Afternoon, May 27, 2021- written for SCY (SrS PM & JrG PM)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- drill/kick/drill by 50's, kick is on back w/4 FAST UDK's & FAST TURN (#3 is breast drill)

With fins:

9 x 75 @ 1:15- drill/drill/kick by 25's as follows:
1-3, drill is choice in primary stroke, kick is on back with arms pointed towards ceiling

4-6, drill is breast pull with free kick, kick is FAST UDK on stomach

7-9, all breast pull with dolph kick & flip turns, desc 1-3 to something giddyup

1:00 rest, check HR & take off fins, rotate 1 spot

2 rounds of:

2 x 75 swim 25 back/50 breast @ 1:15 (@ 1:20, okay), desc 1-2

1 x 50 swim free br3 @ :35 (@ :40, okay)

2 x 75 swim 50 back/25 breast @ 1:10 (@ 1:15, okay)

1 x 150 swim by 50's) back/breast/free FAST

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

Two options for today (choose ONE):

AMRAP:

3 x 125 swim free desc 1-3 @ 1:45/1:35/1:45 (by 125's)

8 x 25 swim FAST @ :45 (3&5 are FAST UDK @ :25)

1 x 125 drill/swim DPS by 25's @ 2:00

5 x 50 swim at 2nd 50 split @ 100 Goal Time @ 1:10 (interval gets :05 faster by round)

DISTANCE- LONG SWIM

300/300/200 (4x)

300 swim IM (100's, desc 1-3)

300 swim/kick by 50's choice, middle 100 NO FREE

200 swim or pull free (choice equip)- get time & desc 1-4 to something RESTAURANT QUALITY

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Start learning the schedule for the next three weeks & get excited to swim OUTSIDE. Have a great day!

Thursday Morning, May 27, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- drill/kick/drill by 50's, kick is on back w/4 FAST UDK's & FAST TURN (#3 is breast drill)

With fins:

9 x 75 @ 1:15- drill/drill/kick by 25's as follows:
1-3, drill is choice in primary stroke, kick is on back with arms pointed towards ceiling

4-6, drill is breast pull with free kick, kick is FAST UDK on stomach

7-9, all breast pull with dolph kick & flip turns, desc 1-3 to something giddyup

1:00 rest, check HR & take off fins, rotate 1 spot

4 rounds of:

2 x 75 swim 25 back/50 breast @ 1:10 (@ 1:15, okay), desc 1-2

1 x 50 swim free br3 @ :35 (@ :40, okay)

2 x 75 swim 25 back/50 breast @ 1:05 (@ 1:10, okay)

1 x 150 swim back/breast/free FAST

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

SENIOR's/JrG/CoGr-

AMRAP:

3 x 125 swim free desc 1-3 @ 1:40/1:30/1:40

8 x 25 swim FAST @ :35 (3&5 are FAST UDK @ :25)

1 x 125 drill/swim DPS by 25's @ 2:00

5 x 50 swim at 2nd 50 split @ 100 Goal Time @ 1:10 (interval gets :05 faster by round)

DISTANCE- LONG SWIM

300/300/200 (4x)

300 swim IM (100's, desc 1-3)

300 swim/kick by 50's choice, middle 100 NO FREE

200 swim or pull free (choice equip)- get time & desc 1-4 to something RESTAURANT QUALITY

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Start learning the schedule for the next three weeks & get excited to swim OUTSIDE. Have a great day!

Wednesday Morning, May 26, 2021- written for SCY (SrG, PM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 50 drill @ 1:00- odds free, evens NO FREE

4 x 200 @ 3:45 as follows:

1- 150 drill/swim by 25's, last 50 kick FAST on back (4 UDK's!)

2- 100 drill/swim by 25's different stroke, 50 kick FAST on back/50 kick FAST wboards

3- 50 choice, 150 kick FAST (wboards/on back/wboards- by 50's)

4- all kick FAST for time- 100 w/boards, 3rd 50 on back, last 50 with boards

1:00 rest, check HR

JrG- LONG SWIM

4 times through:

150 swim/kick by 25's in primary stroke (NO FREE)

50 choice drill NO FREE

150 swim IM (NO FREE)- each 50 is easy FAST by 25's

50 kick all out FAST w/boards

Check HR after 4th time through, then finish up with...

50 swim at distance freestyle GP as follows:

5 @ :55/75 drill-kick-drill by 25's @ 1:30

4 @ :50/75 d-k-d @ 1:30

3 @ :45/75 d-k-d @ 1:30

2 @ :10 rest/75 d-k-d

SENIORS-

12 x 75 asfollows:

odds drill by 25's @ 1:20

evens- swim desc 1-6 @ 1:10

1:00 rest, then...

LONG SWIM-

6 rounds of:

150 swim/drill/swim (faster) by 50's)

100 swim NO FREE, all smooth & strong, except 3rd 25 kick on back

50 kick choice FAST w/boards

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

4 x 125 swim free desc 1-3 @ 1:35, except #3 is @ 1:25

10 x 25 swim- odds @ :35 (15/10), evens @ :20

DISTANCE

15 x 75 as follows-

odds drill by 25's @ 1:20

evens swim desc 1-7 @ 1:10

Check HR, get water; then...

Alternating 600's:

Odds- swim by 200's, perfect/strong/FAST

Evens- swim 100's at Goal Pace, you pick the interval (can be different from round to round)

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

Tuesday Morning, May 25, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 50 ra2 la2 free drill @ 1:00

4 x 75 @ 1:20- 25 dolph kick w/boards, 50 2 kicks 1 pull breast drill (wide pull, full kick)

24 x 25 in sets of 8 as follows:

1-4, breast pull with free kick @ :35, except #3 is FAST UDK @ :25

5-6, kick FAST with boards @ :25 (2nd 25 kick is breaststroke)

7-8,  swim breaststroke FAST @ :30

Check HR & rotate 1 spot after each round of 8

JrG- LONG SWIM

4 times through:

150 swim/kick by 25's in primary stroke (NO FREE)

50 choice drill NO FREE

150 swim IM (NO FREE)- each 50 is easy FAST by 25's

50 kick all out FAST w/boards

Check HR after 4th time through, then finish up with...

50 swim at distance freestyle GP as follows:

5 @ :55/75 drill-kick-drill by 25's @ 1:30

4 @ :50/75 d-k-d @ 1:30

3 @ :45/75 d-k-d @ 1:30

2 @ :10 rest/75 d-k-d

DISTANCE

2 sets of:

9 x 50 swim IM order by 25's (1-2), but every 3rd is swim/kick breast; go 3* @ :55, 3 @ :50, 3 @ :45

6 x 100 swim @ 1:20 (@ 1:25, okay)- odds are 25 fly/75 free; evens are free w/3rd 25 breaststroke

3 x 300* swim free desc 1-3 @ 3:40 or 3:50 (4:00 or 4:10, okay)

Check HR after each set & rotate 1 spot

*Mystery Set in 2nd round

After 2nd round, finish up with...

Alternating 600's:

Odds- swim by 200's, perfect/strong/FAST

Evens- swim 100's at Goal Pace, you pick the interval (can be different from round to round)

SENIOR's-

12 x BROKEN 200's, change strokes after each round of 3

100 swim free or back @ 1:10

2 x 50 swim at 200 GP @ :10 rest

50 drill (same stroke as 50's GP)

1:00 rest after 50 drill

Rotate 1 spot if needed after each round of 3

Finish up with a MYSTERY SET

Wear your mask all the way to the car, do an excellent job in school today (and with your DRYLANDS!) & get excited to train OUTSIDE next week. Be sure to check the schedule ahead of time so you know which pool to go to. Have a great day!

Monday Morning, May 24, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 50 @ 1:00, 6ks backstroke drill

3 x 125 @ 2:00- 25 ra backstroke, 25 la backstroke, 25 kick free head out, 50 choice drill NO BACKSTROKE

9 x 25 in 3's-

1&2 @ :40, sit & spin backstroke drill

#3- @ :25- FAST UDK to halfway, then smooth & strong backstroke swim

Check HR & rotate 1 spot

6 x 100 @ 1:40 odds & evens-

odds- 50 fist free drill br3, 25 swim free build to FAST TURN, 25 kick FAST UDK on back

evens- 50 choice backstroke drill, 50 swim backstroke- build to FAST turn, then hold that speed to the end

Check HR & rotate 1 spot

15 x 75 @ 1:30 kick as follows:

1- 25 kick FAST w/boards, 50 smooth kick on back with FAST TURN

2- 50 kick FAST on back (FAST TURN), 25 breats kick with boards

3- all kick FAST WITH BOARDS

Check HR after #15 rotate 1 spot & get right into...

3 x 250 pull choice desc 1-3 @ 3:30

8 x 75 @ 2:00 choice kick as follows:
odds- 3 x 25 kick all FAST with boards @ :10 rest (get time)

evens- FAST for time (25 w/boards, 50 on back- try to be FASTER than time from odds)

Check HR & rotate 1 spot.

Finish up with (AMRAP)...

2x:

{2 x 125 swim choice @ 1:35 (@ 1:45, okay)- can be pull w/choice equip

{3 x 50 swim/kick (by 25's) IM order by 50's @ :55 (2nd time through, these 50's are :05 faster)

After even rounds, :30 rest to check HR & get pulling equip; then...

1 x 450 pull free with choice equip, desc the 3 x 150 to RESTAURANT QUALITY

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular schedule this week, then we move OUTSIDE. Have a great day!