Friday, September 30, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

We'll do the speedset, work on starts and talk about the meet. Warmdown a bit before you go.

DISTANCE-

after the meet warmup, do anything else that you need to do to be ready for...

3 x 825 swim @ 1:00 (@ 1:30 rest, ok) rest desc 1-3 to half your 1650 goal time. One of the first two 825's can be pull if you'd like, but the 3rd one is all swim, giddyup.

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!

Thursday, September 29, 2022

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ 1:00- all drill, go 3 ra2 la2 free and then 3 in MRS (NO FREE)

12 x out & backs @ :45-

1-6 are kick free on surface/fwd ss/FAST UDK 

7-12 are FAST UDK/fwd ss/swim back FAST choice

Be sure to go to 15y

1:00 rest, take fins off

4 rounds: (Distance, go 2 rounds, then on to pace set)

3 x 100 swim-

odds- 25 swim fly (build), 75 swim free br3 @ 1:30

#2- swim 50 free br3, 50 swim MRS (no free) desc 1-3 @ 1:40

1 x 125 swim free br3 @ 1:40 (100 for lane 8)

1 x 75 swim FAST IM @ 1:30

:30 extra rest, check HR

1 x 100 in MRS-

Rd 1, go 25 swim FAST 75 drill

Rd 2, go 50 swim FAST 50 drill

Rd 3, go 75 swim FAST 25 drill

Rd 4, all swim FAST

1:00 rest between rounds, check HR

With fins, finish up with...

24 x 25 @ :40- the usual in sets of 4

DISTANCE-

Add 1 x 75 per round up to 6, then back down to 4

4 x 75 swim at GP @ 1:20

100 easy drill/kick by 25's @ 2:00

Then 5 x 75/100, then 6 x 75/100, then 5 x 75/100 and then 4 x 75/100

Finish up with...

1 x 800- 300 pull desc 100's 1-3 and 100 easy choice drill (2x)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!

Wednesday, September 28, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 drill/UDK by 25's ("fish drill" on side for 2nd 25

4 x 75 @ 1:20- 25 breast pull free kick/50 choice drill in MRS

4 rounds of (fins still on):

1 x out & back @ :30 to 15y- UDK to 15y/fwd ss/kick on back arms pointed up

1 x 25 FAST UDK on stomach @ :25

1 x 25 swim FAST in MRS @ :35

No rest between rounds, check HR after 4th round, then fins off & get right into:

1 x 200- 75 dr/k/dr by 25's, 50 swim (same stroke) FAST TURN, 75 dr/dr/skull by 25's

Check HR again, 1:00 rest

16 x 50 in sets of 4:

1-4 swim free br3 @ :45- strong & even

5-8 swim IM order by 25's @ :50

9-12, swim free br3 @ :45 desc 1-4 to giddyup, #3 @ :35

13-16, swim/kick by 25's @ :50 MRS (NO FREE), desc 1-4 to JUICY

Check HR, then 1:00 rest

LONG SWIM-

3 times through:

150 swim free br3- long & strong, even by 75's

200 swim IM (2 x 100 IM's swim, desc 1-2 to 85% effort)

150 swim free br3- BIG legs on 2nd 75 (hand touch at 75 to check time, ok)

100 swim/kick by 50's fly or breast (NO FREE OR BACK), FAST- get time

Check HR after 3rd time through, don't be sloppy from round to round

1:00 rest

With fins, finish up with...

(DISTANCE, go to 350's)

24 x 25 @ :40- "the usual" in sets of 4

DISTANCE-

6 x 350 @ :20 rest- 150 swim long & strong/50 drill/150 swim min 85-90% (get times)

Check HR

Warmdown a bit before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!

Tuesday, September 26, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

2 rounds of:

2 x 75 drill/kick/drill by 25's ("best" part of stroke on 1st 25, "least best" part of stroke on last 25) @ 1:20

4 x 25 partner kick with boards @ :45- fwd ss at midpool, then dolph kick to the end

2 x 75 @ 1:20- 25 FAST UDK on stomach, then 25 50 swim build to FAST TURN/dps (hold speed) by 25's

4 x 25 partner kick with boards @ :45- bkwd ss at midpool, breast kick to the end

Check HR between round

Go free drills & swim in 1st set, then MRS in 2nd set

DISTANCE- go to DISTANCE SET below

2 rounds of:

2 x 125 swim free br3 @ 1:50, desc 1-2

4 x 75 swim/kick/swim by 25's in MRS desc 1-4 @ 1:15

2 x 125 swim free br3 @ 1:45 desc 1-2

4 x 75 swim/kick/swim by 25's in MRS @ 1:05- hustle here!

2 x 125 swim free br3 @ 1:40, desc 1-2

Check HR

With fins, finish up with...

AMRAP:

3 x 75 swim desc 1-3 @ 1:40

3 x 50 UDK/swim desc 1-3 @ 1:10

:30 rest

1 x 50 swim FAST- goal is better than your lifetime best time

:30 rest between rounds, change strokes by round

DISTANCE-

as many rounds as possible (at least 2):

1 x 350 swim free neg split- 2nd 175 needs to be strong, around 2:00 (hand touch at 175 ok)

5 x 50 swim/kick by 25's @ :55, odds NO FREE, evens choice

2 x 350 @ 5:00 neg split, 2nd 175 is strong (as above), desc the effort on the 1st 175

5 x 50 @ :55- as above

3 x 350 @ 5:00- 2nd 175 strong (as above), desc the effort on the 1st 175 so that #3 is an even 350 (goal of 4:00 or better, at 2:00/2:00)

1:00 rest between rounds, check HR

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!

Monday, September 26, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

2 x 50 drill @ 1:00

1 x 25 FAST UDK @ :25

1 x 25 swim build to FAST @ :35

Same stroke for each round

Fins off after 3rd round, check HR

DISTANCE- after 3rd round go to distance set

4 rounds of:

3 x 50 swim/kick by 25's @ :50, desc 1-3 to FAST

2 x 100 kick w/boards @ 1:40 desc 1-2 to something JUICY

(50's are free in odd rounds, MRS in even rounds NO FREE)

After 2nd round 3 x 150 swim free desc 1-3 @ 2:20 (1st 100 is "200 setup," last 50 big kick)

After 4th round, 3 x 100 swim/kick by 50's in MRS NO FREE @ 2:00, desc 1-3 to FAST

No rest between rounds. 

After 4th round get fins, finish w/24 x 25 @ :40- "the usual" in sets of 4

DISTANCE- after fin set ("3 rounds of")...

2 rounds of:

2 x 400 swim neg split free br3 @ 5:15

6 x 25 kick FAST w/boards @ :35- except #3/5 is @ :25

1 x 200 swim in MRS, except 3rd 50 is kick w/boards (same stroke as swim)

After 1st round, 7 x 100 swim at Goal Pace @ 1:40

After 2nd round, 1 x 700 swim w/shnorkel for time

1:00 rest between rounds, check HR

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!

Sunday, September 25, 2022- written for LCM

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50-

odds- 15m UDK, 35m drill @ 1:00

evens- 35m swim (build), 15m FAST UDK @ :50

Change strokes after every 4 x 50

Check HR, then fins off & go an easy 100

1:00 rest

6 rounds of:

3* x 100 swim/kick by 50's in MRS (NO FREE) @ 1:50

*#2 is swim neg split free br3 @ 1:30

1 x 300 swim free long & strong- hand touch at 150 to check time, 2nd 150 should be same as 1st

:30 rest between rounds, check HR

After 6th round...

100 easy choice, then 1 x 50 RACE from a dive

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for school this week. Have a great day!

Sunday Morning, September 25, 2022- DISTANCE written for SCY

1 x 600- 300/200/100

1:00 rest

12 x 50 @ 1:00- 

odds drill/UDK by 25's

evens- swim/kick by 25's, build the swim & kick FAST to 15y

Check HR, then get right into...

18 x 50 in sets of 6:

odds are swim/kick NO FREE @ :55 desc 1-3

evens are swim free br3 @ :40, except #6 is always KICK FAST w/board @ 1:00

Check HR after #18, then 1:00 rest

Finish up with 2 sets of:

9 x 100 in sets of 3-

1&2 are swim free br 3 @ 1:25* (gets :05 faster by round, so #7&8 @ 1:15)

#3 is always swim IM @ 1:40- swim STRONG

After #9, check HR then :30 rest, then right into...

6 x 75 swim at Goal Pace @ 1:15

1:00 rest & 100 easy choice after 1st round

100 easy after 2nd round, then 1 x 300 swim FAST for time

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Friday, September 23, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

Three parts to today's workout, warmup thoroughly & make sure your legs are ready to go.

1) BROKEN 200- 75/50/75 @ :15 rest

10 minutes of active recovery

2) 1 x 175 RACE from a dive (same stroke as Broken 200)

10 minutes of active recovery

3) 4 x 75 kick all FAST w/boards @ 3:00

DISTANCE-

Meet Warmup, and any additional warmup you need, then...

3 x 550 race free @ 8:00- swim easy between swims, add up times for broken 1650

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!

Thursday, September 22, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

1 x 150 drill/swim by 25's @ 2:40- ra2 la2 free drill, swim free build kick

2 x 75 swim/kick swim by 25's- all free, 2nd 25 swim is faster, @ 1:10

1 x 150 drill/swim by 25's in MRS, NO FREE @ 2:40

3 x 50 swim/kick by 25's in MRS (same stroke as 150 above), desc 50's 1-3 @ :55

Check HR, then 1:00 rest

3 rounds of 11 x 100 as follows (DISTANCE- same 3 sets of 11 x 100, but different- see below):

Round 1-

11 x 100 @ 1:35 (1:40)- swim free/MRS by 50's, except #3/5/7/9 are all KICK FAST @ 1:45 (1:50)

Round 2-

11 x 100 @ 1:35 (1:40)- swim 25 fly build/75 swim free br3, except #3/5/7/9 are swim 75 MRS/25 kick

Round 3-

11 x 100 @ 1:35 (1:40)- swim IM, except #3/5/7/9 are swim free br3 @ 1:15 (1:20)

Check HR, then 50 easy

Put fins on for 9 x 150 swim 1-3 to FAST @ 2:40

DISTANCE-

Go 1st round swim odds @ 1:40 IM, evens strong neg split @ 1:20

Go 2nd round swim odds STRONG & EVEN (by 50's) @ 1:40- evens swim at Goal Pace (75)/drill (25)

Go 3rd round odds swim desc 1-6 @ 1:40 as follows: 25 swim fly/75 swim free, or 75 swim back/25 kick; evens are all swim free br3 @ 1:10

Check HR, then finish up with...

6 x 350 swim @ :15 rest

odds are 150 IM/50 kick/150 choice- long & strong, work your UDK's

evens are pull free w/shnorkel & choice equip, desc 1-3 to FAST

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!

Wednesday, September 21, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 50 @ 1:00- drill/kick by 25's (1-3 are free, 4-6 are 4th best stroke, NO FREE)

Check HR, then...

3 rounds of:

1 x 100 swim/last 25 kick on back @ 1:45- swim is 25 build fly/50 free with FAST TURN; last 25 is always kick build to FAST

4 x 25 kick FAST w/boards @ :45 (3rd round @ :35)- go partner kick here & RACE

1 x 150 swim/kick/swim faster by 50's choice stroke, can change by round

Check HR after each round

LONG SWIM-

4 times through (DISTANCE- go 5 times through):

200* swim free strong & even

150 swim free desc 50's to faster than goal pace

150 swim IM- get time for this 150 and desc 1-4)

*add 100 yards to the 200 in each round, swum the same way strong & even (so 300/400/500)

Check HR after 4th time through

If there is time...

24 x 25 @ :40- the usual

DISTANCE- finish with 100's pull w/shnorkel @ 1:25, desc 1-3's to faster than goal pace

Warmdown a bit beforeyou get out & do an excellent job in school today. Have a great day!

Tuesday, September 20, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 @ 1:00- ra2 la2 freestyle drill, head still/long stroke/BIG KICK

4 x 125 @ 2:00- 50 swim free FAST TURN, 75 drill/swim/drill backstroke; 1st drill is 6ks, last 25 drill is choice back drill

Check HR/get fins

With fins:

8 x 25 fly pull free kick @ :35, #'s 3/6 are FAST UDK on stomach @ :25

4 x 50 swim/kick fly by 25's @ :55, desc 1-4/FAST TURN/UDK's to 10y

Take off fins

2 rounds of:

5 x 50 swim free br3 @ :50, except 2/4 @ :40, desc odd 50's 1-3

3 x 100 swim free br3 @ 1:25 (1:35), except 1st 25 is swim fly

4 x 75 swim backstroke @ 1:10 (1:20)

3 x 100 swim free br3 @ 1:20 (1:30), except 1st 25 swim fly @ #1 & 3

6 x 50 swim backstroke @ :50 (:55), except 3 & 5 are swim back/breast by 25's (go @ :45 in rd2)

3 x 100 swim free br3 @ 1:15 (1:20), swim 1st 25 fly @ #1

Check HR, then 1:00 rest after 1st round

If there is time, finish up with 20 x 25 @ :40 (w/fins), "the usual."

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our first meet next weekend. Have a great day!

Monday, September 19, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

2 x 200 @ 3:20- 100 drill/swim by 25's, 100 kick on back, focus on 4 FAST UDK's

With fins:

6 x 75 @ 1:20- 50 breast pull w/dolphin kick & FLIP TURNS, 25 dolph kick on side UNDER

8 x 25 @ :40- choice drill, except 3/5/7 are FAST UDK

1:00 rest, take fins off

6 rounds of:

4 x 25 kick FAST w/boards @ :45*, except #3 is @ :25

1 x 75 swim get time, desc 1-3 free and 4-6 in main race stroke NO FREE

1 x 25 drill back to the far end

1:00 rest between rounds

*interval gets :10 faster by round to :25

Finish up with AMRAP...

250's pull free w/shnorkel & choice equip @ 3:30/3:45, desc 1-3's

DISTANCE-

Go 250's oull as listed above, but then 1 x 600 swim free/IM/free by 200's after each round of 3 x 250 pull; desc the 600 to something JUICY

Warmdown a bit before you get out. Do an excellent job in school today & enjoy the warm weather. Have a great day!

Sunday Morning, September 18, 2022- written for LCM

1 x 600- 300/200/100

1:00 rest

With fins:

6 rounds of...

1 x 50 drill @ 1:10- 1st 15m is UDK

1 x out & back @ :30- UDK out/fwd ss/swim back FAST

1 x 50 kick FAST @ 1:00- 1st 15m is UDK on stomach, then roll onto your back

No rest between sets, change strokes after 3rd round (NO FREE in last three rounds)

Check HR & take off fins after last round

3 x 150 @ 2:30-

50 swim free br3, strong & even

50 swim MRS (NO FREE) build to race pace turn

50 drill in MRS, same stroke as 2nd 50

Check HR after 3rd 150, then 50 easy back to the starting end

AMRAP:

1 x 150 swim MRS/kick/swim MRS by 50's @ 3:00, desc the 2 x 50's swim MRS

1 x 250 swim free br3, desc 50's 1-4, then hand touch at 200 to check time; last 50 swim FAST get time

50 drill free to the far end...

1 x 350 swim free br3- goal is 400M free goal time

Check HR after each round, go 1 x o/b

Warmdown a bit before you get out. Do an outstanding job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Saturday, September 17, 2022- written for SCY

DISTANCE-

1 x 600- 300/200/100

1:00 rest

6 x 200 @ :15 rest-

odds- drill/swim by 50's

evens- swim/kick by 50's, desc 100's 1-2

Middle 2 x 200, NO FREE

Check HR, then...

15 x 50 in sets of 5-

go swim/kick by 25's @ :50, except #4 is always swim free br3 @ :40

Desc the 50's swim/kick 1-4 to what you can

Middle set of 5 x 50 are NO FREE (for the 50's swim/kick)

Check HR, then...

3 rounds of 6 x 150 as follows:

odds- swim/drill/swim FASTER by 50's @ 2:30

evens- swim at Goal Pace @ 2:00

Middle round of 6 are no free, add :10 to intervals

200 easy choice after 3rd set, then...

1 x 175 swim FAST, goal is 200 free best time

Warmdown a bit before you get out. Do an excellent job with your HW this weekend & have a great day!

Friday, September 16, 2022- written for SCY

Meet Warmup, then...

(DISTANCE- go to Race Day set)

Quick talk about Butterfly-

*Breathe at the front of the stroke

*Finish stroke- keep hands firm all the way out the back

*Press shoulders & torso forward & down on the recovery

Fly drilling with fins- various 25's in sets of 6

3 x 250 (various) descend 1-3 before we get into...

RACE DAY!!

DISTANCE- when you're ready (can go additional warmup after Meet Warmup if needed)

2 rounds of:

3 x 475 swim @ :20 rest, desc 1-3 to 500 free goal time

4 x 100 @ :20 rest- 75 drill/kick/drill NO FREE, last 25 choice free drill

Warmdown a bit before you get out. Do an excellent job in school today & have a great day!

Thursday Morning, September 15, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

Talk about backstroke-

Head still

Hips rotate evenly

Hands press all the way against your thigh @ end of stroke

4 x 50 @ 1:00 double arm backstroke drill

4 x 75 @ 1:20- 25 ra back, 25 la back, 25 swim steady tempo

4 x 100 @ 1:40- 50 swim neg split backstroke, 25 swim breaststroke (squeeze feet), 25 swim free br3 big kick

Check HR, then 50 easy

3 rounds:

3 x 75 swim 50 back/25 breast @ 1:10 (1:20)

3 x 25 swim FAST breaststroke @ :35 (:40)

1 x 100 swim free br3 @ 1:05 (1:15)

Check HR

After 1st round...1x 100 swim back/breast by 50's FAST

After 2nd round, 1 x 100 IM swim FAST

After 3rd round...MYSTERY SET

DISTANCE-

9 x 250 in 3's

1-3 swim free desc 1-3 to what you can @ 3:30

4-6, pull free w/choice equip @ :15 rest- strong & steady

7-9, swim as follows:

7- FAST

8- 5 x 50 at Goal Pace @ :10 rest

9- FASTER than #7

Warmdown a bit before you get out. Do an excellent job in school today!

Wednesday Morning, September 14, 2022- written for SCY

1 x 600-300/200/100

1:00 rest

4 x 100 @ 1:45- 25 kick on back (4 FAST UDK's!), 50 swim FAST TURN, 25 drill

Check HR, then...

3 rounds of:

4 x 25 @ :45 kick with boards side by side- RACE your teammate!

1 x 150- 50 swim FAST TURN, middle 50 drill, last 50 swim FAST TURN again, and faster overall, @ 3:00

Check HR after 3rd round. NO FREE in 3rd round

LONG SWIM (Ainsley, do the next DISTANCE LONG SWIM)- 

4 times through:

100 swim IM

50 kick with boards breast/free by 25's FAST

150 in main race stroke (MRS), swim/kick on back/swim faster by 50's), NO FREE

Check HR after 4th time through

Finish up with....

16 x 50 swim-

4 @ :55- free/kick on back by 25's

4 @ :45- all free, strong & even

4 @ :50- free/NO FREE by 25's

4 @ :40- all free, strong & even

DISTANCE- LONG SWIM

1 x 1800

600 free as follows:

2x: 200 swim free smooth & even

      100 giddyup

300 pull desc 100's 1-3 to what you can

Check HR, repeat 1 more time (900 x 2)

Warmdown a bit before you get out. Do an excellent job in school today & have a great day! 

Tuesday Morning, September 13, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:20- 50 breast pull w/dolphin kick & FLIP TURNS, 25 UDK on stomach

6 x 50 @ 1:00- dolph kick on side, drill in main race stroke (MRS) by 25's

6 x 25 @ :35- UDK to 10y, swim build to FAST in MRS

Check HR, take fins off

3 x 150 @ 2:40- 50 kick breast/free by 25's w/boards, 100 swim free FAST TURNS, desc 1-3

3 rounds of:

5 x 50 swim @ :50- odds are MRS/free by 25's, #4 is all free br3 @ :40

1 x 100 swim IM smooth & strong @ 1:30

1 x 150 swim free br3- get time, desc 1-3 (start at 80-85% effort, desc from there

:30 rest between rounds, check HR

With fins, finish up with...

24 x 25 @ :40- the "usual" in sets of 4 (DISTANCE, skip this, go to pace set)

DISTANCE-

3 rounds of:

5 x 75 swim at goal pace @ 1:20 Check HR after #5, then

1 x 75 drill- get pulling equipment

1 x 450 pull free with shnorkel & choice equip, desc 150's (1-3) and get time, desc total time 1-3

Warmdown a bit before you get out. Do an excellent job in school today, get excited for tomorrow's LONG SWIM. Have a great day!

Monday, September 12, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 @ 1:00- ra2 la2 freestyle drill

4 x 75 @ 1:20-25 breast pull with free kick, 50 choice drill in main race stroke (MRS)

4 x 50 swim breast/free by 25's @ :50, smooth & strong with a big kick throughout

4 x 50 swim/kick by 25's in MRS @ :50, desc 1-4

1:00 rest, check HR

2 sets of:

4 x 50 kick free/breast by 25's @ 1:00, desc

2 x 75 kick on back @ 1:20, desc 1-2, FAST UDK's (4) off each wall

4 x 50 kick dolph/free by 25's @ :55, desc

2 x 75 kick on back- as above

4 x 50 all kick free @ :50, make the interval

Check HR, then...

3 x 100 swim/kick by 50's @ 2:00 desc 1-3 to all out FAST (MRS in 1st set, free in 2nd set)

1:00 rest, check HR

If there is time...

75's swim, odds @ 1:10 (middle 25 NO FREE), evens all free br3 @ :55 (bulkhead lane can go @ 1:15 & 1:00)

DISTANCE-

All @ :20 rest

400/300/200/100 swim (even 100's are always swim IM; then check HR, then...

150/250/350/450 swim or pull free, getting faster as you go up. Goal is to be at or under your 500 Free goal time on the 450

Check HR

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

Sunday Morning, September 11, 2022- written for LCM @ StJ

Hard to believe it's been 21 years...

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50-

odds- @ 1:10, by thirds...UDK/drill/swim (build)

evens- kick, by thirds: UDK on stomach/dolph kick on side at surface/kick on back w arms UP

Take fins off

3 x 100 swim/kick by 50's @ 2:00 desc 1-3 (choice stroke, but all one stroke)

Check HR, then...

2 rounds of:

6 x 150 as follows:

odds- kick/drill/kick FASTER by 50's @ 3:00

evens- all swim (50 FAST/100 easy, 100 FAST/50 easy, #6 all FAST)

2 x 300 pull free with shnorkel & choice equip @ 5:00, desc 1-2

1st round 150's are free, 2nd round 150's are NO FREE

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Saturday Morning, September 10, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

Warmup "as you feel" for 20-25 minutes, then...

2* rounds of:

2 x 200 @ 3:40- 50 choice drill, 100 swim IM, last 50 kick on back (UDK's!)

16 x 50 in sets of 4-

4 @ :55

4 @ :45

1st time through neg split

2nd time through strong & even

3 x 350 @ swim @ :20 rest as follows:

1st 200 is long & strong to start, then descend from there

last 150 is always giddyup, bring in the legs after the first 200

*in the 2nd time through, go the 50's @ :50 & :40 (instead of :55 & :45)

Check HR & 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with your DRYTLANDS. Have a great day!

Friday, September 9, 2022- written for SCY

Talk about Meet Warmup, then...

RACE DAY!

Today we'll have a veteran group member lead each lane in the Meet Warmup, then we'll get into...

13 x 50 kick- odds are on back @ :50, evens are FAST with boards

250 easy drill/kick by 50's

13 x 50 kick- odds are FAST w/boards @ :50, evens are on back @ 1:00

250 easy drill/kick by 50's

13 x 50 kick- all FAST @ 1:10, with boards, except 3/5/8/11 are on back

250 easy drill/kick by 50's

If there is time, finish up with...

With fins, 24 x 25 @ :40- "the usual" with fins

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

DISTANCE- do the above 3 rounds of 13 x 50, but go the middle set pull w/choice equipment, all @ :55 (descend the 13 x 50 to what you can). Then, finish up with 5 x 350 swim descend @ :20 rest, go the 200 swim free/150 swim IM (by 50's)

Thursday, September 8, 2022- written for SCY

Start from the scoreboard side of the pool, please

1 x 600- 300/200/100

1:00 rest

Talk about backstroke-

*head stays still, in neutral position

*hips drive the stroke

*hands finish firm, past your hip & against your leg

2 sets of (1st set with fins, 2nd set NO fins):

4 x 50 @ 1:00- 6ks back drill

4 x out & backs @ :40- surface kick/fwd ss/UDK

4 x 75 @ 1:20- 25 ra back, 25 la back, last 25 swim back build

4 x out & backs as above @ :30- FASTER UDK

4 x 50 @ 1:00- sit & spin drill/swim back by 25's (in 2nd round, go double arm back)

Check HR after each round, take fins off for 2nd round

1:00 rest check HR

12 x 75 @ 1:15 as follows:

1- 25 swim back, 50 swim free br3

2- 50 swim back, 25 swim free br3

3- all swim back, desc the 3 x 25 to what you can

:30 rest after #3, check HR

:30 rest after #9, check HR, then go last 3 @ 1:10

DISTANCE-

All 100's are swim/kick by 50's NO FREE

6 rounds:

2 x 100 sw/k @ 1:40, desc 1-2

1 x 250 swim free br3- middle 50 is free drill; 100's are swim free desc 1-2 (get time)

Desc time for the 250 1-3, check HR after 3rd round

For rounds 4-6, 250 can be pull free, same way (middle 50 drill, desc 100's 1-2), and go the 100's sw/k swim IM instead

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

Wednesday, September 7, 2022- written for SCY

1 x 600- 300 swim freestyle, 200 reverse IM, 100 kick on back focus on UDK's ("300/200/100")

1:00 rest

With fins:

4 x 50 @ 1:00- ra2 la2 free drill, kick on back (by 25's)

8 x 25 @ :35- breast pull with free kick drill, except #'s 3/5/7 are FAST UDK on stomach @ :25

6 x 75 @ 1:30- 25 fish kick (UDK on side), 50 breast pull w/dolphin kick & flip turns (head down as hands press out)

Check HR, then take fins off

3 sets of (2nd round, 200 & 50's are NO FREE):

1 x 200- 50 ra2 la2 free drill, 100 swim free br3, 50 skulling, @ 3:30

4 x 25 kick half FAST 1/2 easy with boards @ :40

3 x 50 swim/kick on back by 25's @ 1:00, desc 1-3 to what you can, 4 FAST UDK's off each wall

Check HR after each round, then 1:00 rest

8 x 50 swim @ :55- FAST UDK's & tight streamlines; #'s 3/5/7 are free/NO FREE by 25's

Check HR

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

DISTANCE-

After the above set, continue right into...

9 x 100 in sets of 3

1-2, 75 swim choice, last 25 kick on back

#3- 25 swim fly, 75 swim free br3

Go 1-3 @ 1:45, 4-6 @ 1:35, and 7-9 @ 1:25

Check HR, then 1:00 rest

Finish up with...

LONG SWIM-

3 times through:

350 swim free br3 neg split (hand touch at 175, ok)

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

Get pulling equipment for...

250 pull free, get time & desc 1-3

Check HR after each round, but no extra rest between 750's

Warmdown a 200 (4 x 50 @ :10 rest) before you get out. Interval work tomorrow, have a great day!

Tuesday, September 6, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :20 rest, 1st 100 is drill/kick on back by 50's (FAST UDK's!), 2nd 100 is swim FAST TURNS

2 x 150 @ 2:40- odd 50's are kick choice (desc 1-2), 2nd 50 is drill choice NO FREE

1 x 300- each 100 is swim 75, desc 25's 1-3, last 25 is drill same stroke as swim; middle 100 is NO FREE

Check HR, then 1:00 rest

With fins, 16 x 50 in sets of 4 as follows:

1- drill choice @ :35

2-3, swim @ :30- #2 is 15y FAST/10y easy, #3 is all swim FAST

#4 is FAST UDK on stomach @ :25

Can change strokes by rounds of 4, but 3rd round of 4 x 25 is NO FREE

Check HR after #16, then fins off

3 rounds of:

3 x 75 swim free br3 @ 1:10- long & strong, except #2 is swim IM

1 x 125 swim free br3 @ 1:30

4 x 75 swim choice br3 @ 1:10, except #3 is swim/kick/swim by 25's NO FREE

2 x 400 swim neg split free br3 @ 5:45 (can go to hand touch at 200 to check time), check HR after #2

7 x 50 swim free br3 @ :50 as follows:

1st round, desc 1-5 to goal pace, then hold pace for 6&7

2nd round, desc 1-3 to goal pace, then hold pace for 4-7

3rd round, all swim at goal pace

Check HR after each round, then 1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & be ready for the short week. Have a great day!

Saturday, September 3, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

16 x 25 drill choice @ :35, except #'s 4/7/9/11 & 14 are FAST UDK @ :25

Take fins off & get right into...

8 x 100 @ 1:45-

odds- fist free br3, swim free neg split by 50's

evens- drill/kick on back (UDK's!) by 50's, NO FREE

Check HR, then 1:00 rest

5 x 50 @ :50- odds swim neg split free br3, evens are swim free/NO FREE by 25's

1 x 250 swim free, get time & figure avg per 50

5 x 50 as above, except evens are swim/kick by 25's NO FREE

1 x 350 swim free, faster avg per 50 than 250

5 x 50 as above, except odds are swim IM order by 25's, evens are neg split free br3

1 x 450 swim free br3, faster avg per 50 than 350

Check HR, then...

200 drill/k/drill/skulling by 50's

Do an excellent job with your HW this weekend & think about your goals for SCY. Next workout will be posted on Tuesday, 9/6. Have a great day!

Friday Morning, September 2, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

2 rounds of:

4 x 75 kick all out FAST, keep track of times & add up for 300 total (@ 3:00)

8 minutes of active recovery- keep moving or you'll do the 75's again

1 x 300 kick FAST for time- how close can you come to your 300 add-up time?

1 x 300 swim w/choice equip, desc the 3 x 100's to what you can

Check HR

Different kick in 2nd set

300 swim in 2nd set is pull w/choice equip, desc the 3 x 100's to something juicy

Check HR again, then...

Finish up with 6 x 50 @ :10 rest, drill/kick by 25's

Do an excellent job in school today, enjoy the holiday weekend. Have a great day!

Thursday, September 1, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ 1:00- dolph kick on side, 6ks back drill by 25's

4 x 75 @ 1:20- first 50 is 3 strokes ra then 3 strokes la (opposite arm at side), repeat for entire 50; last 25 is kick on back arms streamlined towards ceiling

6 x 25 sit & spin back drill @ :35

1:00 rest, take off fins

4 x 75 @ 1:20- 25 double arm back drill, then 50 swim backstroke neg split

9 x 100 @ 1:40-

1- 25 swim back/75 swim choice

2- 50 swim back/50 swim choice

3- 75 swim back/25 swim choice

the backstroke swim should get faster by 25's in each round of 3

Check HR, then 1:00 rest

LONG SWIM- nothing too extreme, first one of the year:

1 x 900-

(3x through)

50 swim back- FAST UDK's

50 swim breast- squeeze feet together at the end of each kick

50 kick on back- FAST UDK's

150 swim free, desc 50's 1-3 to something JUICY

Check HR after 3rd time through

Warmdown with a 200- dr/k/dr/skulling by 50's

Do an excellent job in school today & think about your SCY goals. Have a great day!