Monday Morning, October 31, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 in sets of 6:

1-2, breast pull free kick @ :35

#3- choice UDK @ :20

4-5, choice drill in MRS @ :35

#6- UDK on stomach @ :15

Check HR after #18, then take fins off

3 rounds of:

3 x 150 kick @ 2:45

1- 50 Fast w/boards, 100 easy on back

2- 100 FAST w/boards, 50 easy on back

3- all FAST for time w/boards

After each round...

6 x 50 swim/kick in MRS @ :50 desc to what you can, #3&5 are swim free br3 @ :40

DISTANCE-

Finish up with...

3 rounds of:

4 x 75 swim at Goal Pace @ 1:2-0

1 x 300 pull w/choice equip, desc 1-3 to what you can

1:00 rest between rounds, check HR after 75's & 300

Sunday Morning, October 30, 2022- written for LCM

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50 in sets of 3

2- swim (build)/drill by 25's @ 1:00

1- all kick FAST on back @ :45 (UDK on stomach to 15M)

Check HR, then take fins off

3 rounds of:

1 x 400 swim free br3 @ 6:30- get time

4 x 50 swim NO FREE desc 1-3 to FAST; #3 is all kick, make interval

1 x 400 swim free br3- faster than 1st 400

3 x 150* @ 2:40 swim free desc 1-3 to giddyup!

*in 2nd round, go 3 x 250 @ 4:00 desc to fast

in 3rd round, go 3 x 350 @ 5:30 desc 1-3 to 400M free goal time

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day, make sure you're ready for the week ahead at school.

Friday Morning, October 28, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

Keep in mind we need to keep things moving, as we'll only have three lanes with starting blocks.

DISTANCE- do your Meet Warmup, and any additional warmup you need in order to be ready for:

6 x 275 race Best Average @ 6:00- target your 1650 goal time (example- 2:55 per 275 gets you 17:30)

Warmdown as needed

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

Thursday, October 27, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

2 sets of:

2 x 100 @ 1:45- 50 fist free br3, 50 choice drill in MRS

2 x 125 @ 2:00- 50 swim/drill free, 25 kick choice (1/2 UDK!), 50 swim/drill MRS no free- build swim to FAST TURN

2 x 75 swim/kick/swim by 25's @ 1:20, desc 1-2 to FAST- get time

Check HR, then :30 extra rest before 2nd round

After 2nd round...

3* sets of:

3 x 75 swim @ 1:10- 25 MRS/50 free br3- build 25 MRS to FAST TURN

1 x 75 @ 1:20- 25 kick on back/50 kick with boards, all FAST

No rest between rounds

No extra rest between rounds

*In 3rd round, 1st 25 is swim fly, build

Check HR after 3rd round, then 1:00 rest

AMRAP (DISTANCE- go to next set):

6 x 25 @ :40- stroke drill in MRS (no free), except #'s 3&5 are UDK on stomach

4 x 50 swim at 200 Goal Pace @ 1:00*

*gets :10 faster by round

DISTANCE-

AMRAP:

3 x 50 swim/drill by 25's @ 1:00

5 x 75 swim at GP @ 1:20 (in 4th round, these are 5 x 100 @ 1:40)

1 x 125 swim FASTER than Goal Pace @ 2:00

50 easy choice @ 1:30

Warmdown a bit before you get out & do an excellent job in school today. Let me know if you have any questions about your Swim & Rock entries. Have a great day!

Wednesday Morning, October 26, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- drill/kick/drill by 25's

6 x out & backs @ :40- UDK to halfway/fwd ss/kick on back back to the wall, all FAST

8 x 25's partner kick RACE @ :45

Check HR

7 x 100 swim-

odds IM desc 1-4 @ 1:40, get time on last 100

evens- neg split free br3 @ 1:20/1:30

Check HR again

LONG SWIM-

4 times through:

300- 50 swim IM order/50 swim free

50 kick FAST w/boards

100 swim IM FAST

DISTANCE- go the LONG SWIM as written, but five times through; on the odd rounds, swim the 300 and 100 as straight free, desc them 1-3 (100 should be at GP), 50 kick is still FAST w/boards); 2nd & 4th time through are still IM

With fins, finish up with...

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

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

Tuesday Morning, October 25, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 choice drill in MRS @ 1:00

4 x 125 @ 2:00- 25 drill/50 swim FAST TURN/50 kick- FAST UDK to 10y; this is MRS

1 x 200 kick/choice by 50's in MRS

Check HR, then...

2 sets of:

3 x 50 swim free br3 desc 1-3 @ :50/:40/:50 by 50's

Check HR, then, in MRS...

6 x 75 as follows:

1 x 75 @ 1:20- 50 drill/25 swim

1 x 75 @ 1:15- 25 drill/50 swim- FAST TURN

1 x 75 @ 1:10- 25 kick/50 swim FAST

Check HR after #6, then :30 rest

3 rounds of:

1 x 100 drill/swim/drill/kick by 25's in MRS @ 2:00

4 x 50 swim at 200 GP @ 1:00*

*gets :10 faster by round

Check HR after each round

With fins, finish up with...

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

DISTANCE- after 4 x 50/4 x 125/200, get right into (do any additional warmup if needed before this pace set)...

5 rounds of:

6 x 50 swim at GP @ :50* even rounds @ :40

1 x 450 pull free w/choice equip, desc 450's by 150's (4th round, entire 450 is pull FAST; in 5th round, go 3 x 150's pull FAST @ :20 rest, get time- should be close to 500 Goal Time)

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

Monday Morning, October 24, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 @ 1:00 drill- catchup free/choice NO FREE by 25's

4 x 75 @ 1:20- 25 kick free head out (10y UDK), 50 swim/drill by 25's in MRS, FAST TURN

8 x 100 kick @ 1:40 as follows:

odds- 25 dolph kick, 75 free

evens- free, except 3rd 25 is breast kick

#3/5/7 are on back, UDK's to 10Y

Check HR, then 1:00 rest

5 rounds of:

1 x 150 swim free or back BIG NEG SPLIT, @ 2:15

6 x 25 kick w/boards (middle 2 x 25 @ back)

odds- 15y FAST/10y easy @ :35

evens- all FAST @ :25

:20 rest

1 x BROKEN 150 kick- different by round- get time

After 5th round...

5 x 50 drill/kick by 25's @ 1:00

MYSTERY SET

If there is time, finish up with...

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

DISTANCE- after 3 rounds of the kick set, get right into...

3 x 200 swim free @ 2:45- smooth & even on #1, desc 2nd 200 from there

4 x 75 swim at Goal Pace @ 1:20

50 drill @ 2:00

3 x 300 swim- as above, but for 300's, @ 4:10

6 x 50 swim at Goal Pace @ 1:00

50 drill @ 2:00

3 x 400 swim- as above, but for 400's, @ 5:30

4 x 100 swim at Goal Pace @ 1:45

50 drill @ 2:00

1 x 500 pull w/choice equip, desc 100's 1-5 to giddyup!

Check HR

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

Friday Morning, October 21, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

DISTANCE- go through your Meet Warmup, then do any additional warmup you need to be ready for...

Swim the following:

250 race @ 5:00- get time

200 race @ 4:00- get time, add to 250

150 race @ 3:00- get time, add to 250/200

100 race @ 2:00- get time, add to 250/200/150

50 race- get time & add to 250/200/150/100 for 750 total

Check HR & get into 10-12 minutes of active recovery

Pull the following:

3 x 750 @ 1:00 rest, desc 1-3, see how close you can get to your broken 750 above

Warmdown as needed

Thursday, October 20, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

7 x 100 as follows:

odds- all kick on back/wboards by 50's @ 1:45, desc 1-4

evens- 25 drill/50 swim FAST TURN/25 drill choice stroke @ 1:30

Check HR, then...

With boards, split lanes in two groups

8 x 1/2 pool sprint kicks w/boards @ :25

1 x 150 drill/swim by 25's backstroke @ 3:00

8 x 1/2 pool sprint kicks @ :20

1 x 150 drill/swim by 25's backstroke @ 3:00

8 x 1/2 pool sprint kicks @ :15

8 x 25 backstroke @ :35- odds drill (sit & spin), evens swim build

Check HR

2 rounds of:

6 x 75 swim back/25 breast @ 1:10- except #3/5 are swim free br3 @ :55

4 x 50 swim back @ :50 desc to what you can

4 x 100 @ 1:40- 50 swim neg split back, 3rd 25 choice backstroke drill, last 25 swim FAST backstroke

1 x 150 swim FAST backstroke for time

Check HR, 1:00 rest between rounds

With fins, finish up with...

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

DISTANCE- (skip kick set, go one round of backstroke set, then...)

3 rounds of:

6 x 75 swim at Goal Pace @ 1:20

1 x 350 pull free w/choice equip, desc 1-3 to something JUICY!

Check HR, 1:00 rest between rounds

Finish up with one more round of backstroke set, then fin set if you have time.

Wednesday, October 19, 2022- written for SY

1 x 600- 300/200/100

1:00 rest

8 x 100 @ 1:45

odds- 50 drill, 25 swim build to FAST turn, 25 kick (halfway UDK

evens- swim/kick by 50's, desc 1-4 to giddyup

18 x 50 swim-

1-3, swim IM order by 25's @ :55

4-5, swim/kick by 25's in MRS @ :50

6- swim free BIG kick @ :45

Check HR, then 1:00 rest

LONG SWIM-

3 times through:

150 IM (no free) cruise

150 swim/kick by 25's in main race stroke (no free) desc these 50's 1-3

150 swim IM again- faster

150 swim free smooth & long/build/big kick by 50's

Check HR after 3rd time through

DISTANCE- finish with pulling:

6 x 300 @ :20 rest, desc 1-6; #6 should be juicy

Everybody else, finish up with...

25's w/fins @ :40/:20

odds- 1/2 UDK 1/2 swim build

evens- all swim FAST

Tuesday, October 18, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With pull buoys:

6 x 75 @ 1:20- 50 fist free drill, 25 kick free ("position 11")- hold buoy out front, breathe 3x

3 x 100 swim free (no buoy) last 25 is kick (Pos 11) w/buoy @ 1:40, desc1-3

Check HR, take equip off

10 x 25 drill in MRS @ :40- except 3/6/9 are UDK- go half "fish kick," half FAST on stomach

Check HR, then...

3 rounds of:

8 x 100 as follows-

swim 25 fly/75 free @ 1:25/1:35

Except #3 & 6 are swim/kick by 50's in MRS (NO FREE) @ 1:45, desc 1-2

2 x 75 swim/kick FAST in MRS (same stroke as 3&6) @ 1:45

Check HR after each round

Until 6:30a, finish up with...

75's pull free w/shnorkel & buoy, paddles if you'd like, 3 @ 1:20, 3 @ 1:10, 3 @ 1:00

DISTANCE-

After 2 rounds of the 8 x 100/2 x 75, get into...

2 rounds of:

3 x 400 swim neg split, desc 2nd 200 1-3 to what you can

1 x 300 swim FAST for time

Check HR after each round, then 1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & make sure your entries for the November MAKO Meet are in. LONG SWIM tomorrow. Have a great day!

Monday Morning, October 17, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 @ :45- breast pull free kick drill- #3/5/7 are FAST UDK @ :25

6 x 75 breast pull w/dolph kick & flip turns, desc 1-6 @ 1:20

Check HR, take fins off

9 x 50 swim breast/free by 25's @ :55/:50/:45 (3 each)

1:00 rest, check HR again

5 rounds:

4 x 25 @ :45- FAST UDK to 15y/fwd ss/sprint to end - these are done PARTNER style

1 x 150 swim free or back, smooth & long on 1st 75, BIG KICK on 2nd 75 @ 2:30

1* x 75 kick FAST for time w/boards- get time, all @ 2:00

Until 6:30a, finish up with...

3 x 100's swim as follows:

1- swim free w/3rd 25 breaststroke @ 1:25

2- swim IM @ 1:35

3- swim/kick by 50's in MRS NO FREE @ 1:45- get time, desc through the set.

Check HR @ 6:28a and then go 100 easy choice drill

Do an excellent job in school today & get excited for a big week. Have a great day!

Sunday Morning, October 16, 2022- written for LCM

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 150- 50 drill choice, 50 kick (1/2 UDK, 1/2 on back arms up), 50 drill NO FREE

8 x out & backs to 15M @ :40- go UDK/fwd ss/sprint back to the wall

Check HR, take fins off

3 sets of:

6 x 50 @ :55 (3rd set @ :50) go 35/15 for odds, and 15/35 for evens

2 x 400 swim neg split & desc free or back @ 6:30* (keep track of 2nd 200)

*gets :15 faster by round

After 3rd round...

6 x 100 swim @ 1:45 at avg pace/100 from last 200

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 Morning, October 14, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

DISTANCE- go through the Meet Warmup plus any additional warmup you need to do; then, get into the following:

2 rounds of:

6 x 75 swim at Goal Pace @ 1:30

50 easy choice @ 1:30

1 x 150 RACE, get time (add 2 x 150 times together for 300 total)

8 minutes of active recovery after each 150; then...

After your active recovery following the 2nd 150...

3 x 300 swim free w/fins @ 5:30, desc 1-3 to all out FAST, trying to be faster on #3 than your time from the 2 x 150's added together. Then warmdown for 12-15 minutes

Do an excellent job in school today and get excited to race at our meet next month. Have a great day!

Thursday, October 13, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 ra2 la2 free/choice drill NO FREE @ 1:00

8 x 25 @ :40-

odds are UDK/fwd ss/surface kick all FAST

evens are UDK to halfway then swim build to FAST in MRS

Check HR, then...

14 x 75 as follows

odds- 25 dolph kick w/boards build, 50 swim/drill by 25's @ 1:20- build swim to FAST TURN

evens are 50 swim 200 setup, last 25 free kick w/boards @ 1:10- get time & desc 1-7 to something JUICY

2 x 300 swim @ 4:30- desc 100's (#1), then swim FAST (#2)

Check HR, then 1:00 rest

3 rounds of:

3 x 75 swim choice, except #2 is 25 fly/50 back, all @ 1:10

1 x 125 swim 25 breast/100 back @ 1:45

3 x 100 swim @ 1:25- 3rd 25 is always breaststroke

3 x 200 as follows:

100 swim free long & strong

3rd 50 is always kick w/boards

last 50 is always swim in MRS

Get time & desc 1-3 @ 3:00/3:20 (last round @ 2:50/3:10)

Check HR between rounds

DISTANCE-

You can do the "3 sets of" above, or after the 14 x 75 try the 9 x 250 @ :20 rest (desc 1-3 swim or pull free, middle 3 are 200 swim IM/50 kick w/aboards, and last 3 are either swim or pull free- whichever you didn't do for the first 3)

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, October 12, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

(DISTANCE does same workout today- do what you can)

2 sets of:

3 x 50 drill/kick by 25's @ 1:00 (same stroke for all 3)

1 x 75 swim free br3 @ 1:30- smooth & long on 1st 50, add big kick on last 25

1 x 100 swim/kick by 50's (same stroke as 50's drill/kick), get time & desc 1-3

Check HR, :30 rest after each round; 3rd round can be a different stroke than 1st 2 rounds

LONG SWIM-

5 times through

150 IM- each 50 is swim/kick by 25's (no free)

100 swim in main race stroke NO FREE, desc 4 x 25 to all out FAST

150 swim free- get time & desc 1-5 to giddyup (hand touch at end to get times)

Check HR after 5th time through

If there is time, finish up with...

75's swim desc 1-3's @ 1:30, with fins (change stroke after every 3 x 75)

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

Tuesday, October 11, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 breast pull free kick drill @ :35- #4&7 are FAST UDK on stomach

6 x 75 @ 1:20- 50 breast pull with dolphin kick, last 25 kick free on back w/arms UP

Check HR, take fins off

8 x 50 @ 1:00- 25 UDK on stomach/surface kick ("pos 11"), 25 drill in MRS

16 x 25 in sets of 4:

1- 10y UDK on side (fish drill), 15y drill MRS @ :45

2- 10y UDK, 15 y swim build @ :35

3- 10y UDK, 15y swim FAST @ :25

4- all kick FAST on back, UDK on back as far as you can @ :30

Check HR after #16

3 rounds of:

5 x 50 swim IM by 25's @ :50, except #4 is all swim free br3 @ :40 (FAST TURN)

2 x 100 swim free/MRS y 50's @ 1:35*

1 x 125 swim all free br3 @ 1:35*

1 x 100 swim/kick in MRS FAST for time @ 2:30

*interval for 2 x 100/1 x 125 gets :10 faster by round

No extra rest between rounds

If there is time...

Finish up with 24 x 25 @ :40 in sets of 4- the usual (with fins)

DISTANCE-

After 8 x 50/16 x 25, finish up with...

9 x 250 swim desc 1-3's to what you can @ :20 rest (middle 3 x 250's are 200 swim IM/50 kick)

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

Monday, October 10, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

12 x 50 (3 sets of 4)

1-4, all drill @ 1:00

5-8, drill/kick (1/2 UDK on kick) @ 1:00

9-12, swim/kick by 25's @ :50

Check HR, then...

3 rounds of:

6 x 25 partner kick w/bds @ :45, fwd ss at midpool (middle 2 x 25 are no bds, UDK/fwd ss/surface kick)

1 x 75 kick on back FAST @ 1:20

1 x 125 swim free br3 @ 1:40- get time, desc 1-3 to what you can

Check HR after each round

12 x 100 kick in 2's

1- kick free @ 1:40, FAST kick on "stands side"

2- kick IM w/bds FAST for time @ 2:20

(5-8 are on back)

Check HR, then 1:00 rest

DISTANCE SET-

3 rounds of:

2 x 300 swim free neg split- desc 2nd 150 to giddyup; hand touch at 150) @ 4:30

3 x 100 swim at GP @ 1:40

Check HR after each round

Warmdown a bit before you get out. Enjoy your time off today, make sure you get your HW done. Have a great day!

Sunday, October 9, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

16 x 75 in sets of 4:

1-4, 50 drill, 25 breast kick on back @ 1:20

5-8, swim DPS/drill/swim build by 25's @ 1:15

9-12, swim/kick/swim by 25's @ 1:10

13-16 all swim @ 1:05, middle 25 NO FREE

1:00 rest, check HR

2* rounds:

7 x 100 as follows:

odds- 25 swim fly, 75 swim back @ 1:40

evens- neg split free br3 @ 1:20

3 x 450 free @ 6:00- can be swim or pull w/shnorkel, but all 3 are the same; desc 1-3

4 x 125 swim strong & even free, odds @ 1:30, evens @ 1:45

1 x 450 free for time

Check HR after each round

*450's can be pull in one round and swim in another

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

Friday, October 7, 2022- written for SCY

Meet Warmup,then...

RACE DAY!!

DISTANCE-

 

Do any additional warmup after the Meet Warmup if needed; then...

2 rounds of:

BROKEN 200: 75/50/75 @ :20 rest, get time

8 minutes active recovery

BROKEN 200: 4 x 50 @ :10 rest, get time

8 minutes of active recovery

1 x 175 swim FAST for time- should be faster than avg from 2 x broken swims

8 minutes of active recovery

2nd round can be different stroke, but all the same stroke

Warmdown a bit before you get out, do an excellent job in school today. Have a great day! 

Thursday, October 6, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 25 @ :35- breast pull free kick drill- get flat & long at the end of each stroke; #4/7/9 are UDK @ :20

Take fins off

8 x 75 swim-

odds- 25 breast/50 free br3 @ 1:10

evens- swim/kick/swim breast by 25's @ 1:20

1:00 rest, check HR

15 x 100 as follows:

1-4  odds are 25 kick breast wboards/75 swim free br3 @ 1:25, then evens are 75 swim IM/25 kick free @ 1:35

#5- swim back/breast @ 2:00- get time, desc 1-3 to FAST.

Check HR after 5/10/15

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to all out FAST

DISTANCE-

After 15 x 100, skip fin set & continue into...

1 x 600 swim strong & even (hand check at 300, ok) @ 9:00

6 x 75 swim at Goal Pace @ 1:20

Check HR

1 x 600- swim as above

6 x 100 swim at Goal Pace @ 1:40

Check HR

1 x 600- swim as above

6 x 75 swim at Goal Pace @ 1:20

Check HR

1 x 600 swim for time

Check HR

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

Wednesday, October 5, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

3 rounds of:

4 x 50 @ 1:00-ra2 la2 free drill/choice drill NO FREE by 25's

4 x 25 @ :40-

odds, UDK to halfway, then fwd ss, then kick on back to the bulkhead

evens, UDK to halfway then swim (build) to FAST finish- different stroke by round

3 x 100 @ 1:45 swim/kick by 50's desc (1-2), except #2 is all swim free br3 @ 1:15 (or 1:20)

Check HR after each round, no additional rest between rounds

LONG SWIM-

7 times through:

1 x 400 swim free- strong & even, hand touch at 200 to check time

1 x 100* swim IM- get time

*add 100 IM each round until 400 IM, then back down to 100 IM- IM's get faster by round

Check HR after last round

DISTANCE- skip fin set, go to 16 x 100

If there is time, finish up with...

With fins: 6 x 75 swim/kick/swim by 25's desc 1-6 to all out FAST @ 1:30

DISTANCE- after LONG SWIM, finish up with...

16 x 100 @ 1:25

odds- swim free br3 neg split

evens- swim free/NO FREE by 50's

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

Tuesday, October 4, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

4 x 50 drill/UDK on side to 15y ("fish drill") by 25's

4 x out & backs @ :40- superboy/supergirl kick on surface-fwd ss- FAST UDK

2 x 75 @ 1:30- 50 swim, 25 UDK (AFAYCG), desc 1-2 to all out giddyup!

No rest between rounds, change stroke by rounds

Fins off after 3rd round, check HR

3 rounds of:

5 x 50 swim IM order by 25's @ :50* (*3rd round @ :45)

2 x 75 swim free br3 @ 1:05 (or @ 1:10)- interval gets :05 faster by round

6 x 25 swim- all same stroke (change stroke by round) NO FREE in odd rounds

odds are all FAST @ :25

evens are 15y swim FAST, 10y drill

1 x 300 @ 5:00 swim free br3- 

last 100 FAST in 1st round (200 cruise)

last 200 FAST in 2nd round (100 cruise)

all swim FAST in 3rd round, get time

Check HR after each 300, no additional rest between sets

If there is time, finish up with...

24 x 25 @ :40- the usual in sets of 4; can use fins for odd rounds only

DISTANCE-

After 1 round of "3 sets of," (2 rounds if you need it), get right into... (skip the 24 x 25)

8 x 100 swim @ 1:30- odds neg split, evens swim last 25 kick

6 x 75 swim at Goal Pace @ 1:20

6 x 100 swim @ 1:20- odds neg split free, evens swim last 25 NO FREE

6 x 75 swim at Goal Pace @ 1:20

4 x 100 swim free br3 @ 1:10

6 x 75 swim at Goal Pace @ 1:20

Check HR, then 1:00 rest

Finish up with...

1 x 900 swim or pull (same for entire 900), desc 300's 1-3 to all out, get time for last 300

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

Monday, October 3, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet

8 x 75 @ 1:20

1-4, drill/kick/drill by 25's

5-8, kick/drill/kick by 25's

Check HR, then 1:00 rest

All @ 2:00 rest...

"20/12/8"

20 minute swim (300 free/100 choice)

12 minute pull (w/shnorkel)

8 minute kick (100 on back/50 wboards)

2:00 rest between each, check HR each time

If there is time...

25's partner kick @ :45- 2 free kick, 2 NO FREE kick

Talk about the meet before you go ("Best/least-best/differently or better")

DISTANCE- after the 8 x 75, get into...

All @ :15 rest-

1 x 350- 200 swim long & strong free/150 IM (50 of each)- get time for IM

1 x 450- 300 swim long & strong free/150 IM swim, faster

1 x 550- 400 swim L&S free/150 swim IM, faster

1 x 450- as above, IM is faster

1 x 350- as above, IM is fastest of the day\Check HR, then finish up with...

24 x 100 in sets of 6:

1-2, swim free, strong & even @ 1:25

3- swim/kick by 50's NO FREE @ 1:40

4- swim free strong & even @ 1:15

5- swim/kick as above @ 1:40

6- swim free make interval @ 1:05

Check HR after each round of 6, no more than 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today, get excited for a big week. Have a great day!

Sunday, October 2, 2022- written for SCY (PW's national group)

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 25 @ :35 fly pull w/free kick (focus on breathing at front of stroke)

Last 3 x 25 can be choice fly drill

#3/5/7/9 are FAST UDK on stomach @ :20

Check HR, take fins off

2 rounds of 7 x 50-

1-3 drill @ 1:00 (4th best stroke/catchup free w/BIG kick by 25's)

4-7 swim @ :50* 4th best stroke/free by 25's (*@ :45 in 2nd set)

No rest between rounds, check HR after 2nd round, then 1:00 rest

The 25's are to get you going; keep track of 75/125/175 times (any 50 free is @ :35):

8 x 25 swim @ :35- FAST to 15y, then drill; except 3/5/7 are all fast @ :20 (4 free/4 NO FREE)

3x: 3 x 75 swim 25 fly/50 back @ 1:10

      1 x 50 swim free br3 @ :35

1 x 75 swim IM (no free) @ 2:00- get time

Check HR (stay on interval)

11 x 50 swim @ :50 back/breast by 25's, except #4/7/9 are free br3 @ :35

1 x 125 swim IM @ 2:30- 100 swim IM, last 25 swim free- get time

Check HR (stay on interval)

8 x 100 as follows:

odds- swim free br3 neg split @ 1:25- 50 smooth & long ("200 set up"), add kick on 2nd 50

evens- swim 25 fly/choice by 25's, 2nd 50 is kick choice @ 1:40

1 x 175 swim IM (straight IM, skip last 25)- get time

Check HR

As a group...

8 x 50 @ 1:00- odds are swim choice FAST TURN, evens are kick/drill by25's

Check HR again

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Enjoy the nice weather today, back to regular schedule tomorrow. Have a great day!

Saturday Morning, October 1, 2022- written for DISTANCE (SCY)

1 x 600- 300/200/100

1:00 rest

14 x 75 @ 1:20-

odds- dr/sw/dr by 25's

evens- k/sw/k by 25's, desc 1-7 to what you can

Check HR, then :30 rest

6 x 150 @ 2:30 (2 sets of 3)-

1- 50 sw/100 drill

2- 100 sw faster/50 drill

3- 150 swim desc 50's 1-3 to giddyup

Check HR after 3 & 6

1st 3 x 150's are free

2nd 3 x 150's are no free, all same stroke

1:00 rest, check HR, then 100 easy

Change of pace after yesterday's 825's

9 x 175 swim desc 1-3's @ 4:00

Goal on 3/6/9 is to be FASTER than 200 Goal Time

1-3, free

4-6, no free (all 3 same stroke), can be IM going fly/back/breast by 50's, last 25 kick

7-9 choice all same stroke (can be free)

Check HR after 3/6/9, stay on 4:00 interval throughout

Warmdown a bit before you get out. Enjoy your time off this weekend & get excited to race later this month. Have a great day!