Wednesday, August 31, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 8x:

4 x 25- odds drill @ :35, evens FAST UDK on stomach @ :25

3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can (even rounds @ :45)

1 x 100 @ 1:00- 25 swim/75 kick on back

:30 rest between rounds, check HR

Rounds 1-4 are fly (drill/50's swim/kick & 100), rounds 5-8 are choice; can take off fins for rds 5-8

8 rounds of:

1 x 50 swim NO FREE @ :50

1 x 50 swim free br3 @ :40

1 x 50 all kick @ :50

1 x 150* swim @ 2:20-

*odd rds 150 is 100 free (go 200 setup/build by 50's) 50 giddyup NO FREE

*even rds 150 is 100 NO FREE (200 setup/build by 50's), then 50 giddyup free

Check HR after each round;

After 3rd & 6th rounds, go 1 x 200: dr/sw/dr by 50's, last 50 is skulling

Tuesday, August 30, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 25 @ :35- choice drill, can be free, except #3/5/7/9 are FAST UDK on stomach @ :25

6 x 75 @ 1:30- odds are 50 breast pull w/dolph kick, last 25 kick on back w/arms up; evens are all kick desc 1-3 to FAST

1:00 rest, check HR, take off fins

9 x 100 @ 1:45

odds- 75 drill/swim/drill by 25's, last 25 kick UDK on stomach as far as you can

evens- all kick desc 1-4 to something JUICY

9 x 50 swim @ :55- 1&2 are IM order by 25's, #3 is swim/kick free by 25's (3x through)

1:00 rest, check HR

4 rounds of:

3 x 100 swim @ 1:40- 25 swim fly, 75 swim choice; except #2 is 25 swim choice/75 swim backstroke

1 x 125 swim free br3- get into a good tempo here, get your time & desc 1-4

Check HR after each round, then 1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your SCY goals. Have a great day!

Tuesday, August 23, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With buoys:

6 x 50 swim/fist drill by 25's @ 1:00- count strokes, how close can you get those two #'s?

4 x 75 @ 1:20- 25 pull br3, put buoy up, then 50 fist free drill br3- feel water on forearms

6 x 100 @ :20 rest- can use buoy if you'd like, esp for skulling

 go all free, 75 drill/swim/drill (choice drill), last 25 is skulling

Check HR, then 1:00 rest

With boards:

9 x 25 kick @ :45/:35/:25 by 25's- 1 each (3x)

1 x 150 easy choice swim/drill backstroke by 25's @ 2:40

12 x 25 kick @ :45/:35/:25 by 25's- 2 each (2x)

1 x 150 backstroke- go 50 swim neg split, 25 drill (2x) @ 2:40

18 x 25 kick @ :45/:35/:25 by 25's- 3 each (2x)

:30 rest, check HR

1 x 100 kick all out FAST for time

Check HR again, then 1:00 rest

Finish up with...

6 x 150 pull free w/shnorkel @ :20 rest, go 25 fist free drill, 50 swim free neg split

DISTANCE- can go 6 x 250's if you feel ready for that, also @ :20 rest, go 25 fist free drill, 100 swim free, desc the 100's 1-2 in each 250

Warmdown a 100 before you get out. Do an excellent job in school today, be thinking about your goals for the upcoming SCY season. Have a great day!

Monday, August 22, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

3 x 100- 75 drill/swim/drill by 25's choice stroke, last 25 is FAST UDK on stomach

8 x 25 breast pull w/free kick drill @ :35

4 x 75 @ 1:20- 50 ra2 la2 free drill, last 25 kick FAST UDK on stomach

Check HR, take fins off

5 rounds of:

5 x 50 @ :50*- swim breast/free by 25's, except #3 & 5 are swim/kick breast by 25's

1 x 75 swim free br 3/5/3 by 25's @ 1:00

In 3rd round & 5th round, 50's are @ :45

1:00 rest after 3rd round, check HR

Finish up with...

2 x 300 @ :20 rest pull free w/shnorkel & choice equip, desc 100's 1-3's

Check HR

100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure to get off to a good start at school. Have a great day!

Friday, August 19, 2022- written for SCY

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

1:00 rest

With fins,

8 x 25 breast pull w/free kick @ :40, except #3, 5 & 7 are FAST UDK @ :20

3 x 125 @ 2:00- 75 breast pull w/dolphin kick & flip turns, last 50 kick on back with arms toward ceiling

3 x 75 25 FAST UDK on stomach, last 50 choice drill @ 1:30

1:00 rest, check HR then take off fins

18 x 50 as follows (3 sets of 6):

1-3, swim/kick breast by 25's @ :55, desc 1-3 to what you can

4-6, swim breast/free by 25's @ :55* desc 1-3 to what you can (*interval gets :05 faster by round)

Check HR after each round of 6, and take additional :30 rest before starting the next round

Until 6:28a, finish up with...

100's pull w/shnorkel & choice equip @ 1:40, desc 1-3's to what you can

100 easy drill before you get out. Do an excellent job in school today, start thinking about your SCY goals for our Goal Talk next week. Have a great day!

Welcome to the 2023 SCY season

Welcome to the 2023 SCY season. This is where I'll post my workouts each day, so you can follow the work we've done throughout the year, or get the workout for the day if you have to miss that day's workout. You can reach me at erikcollins19@gmail.com, or in an emergency, text me at 301-980-4747