Tuesday, November 29, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest- put fins on

With fins:

4 x 100 drill/kick/drill/UDK on stomach by 25's, @ 1:40- 2 free, 2 NO FREE

8 x 25 fly pull/free kick drill @ :35, except #4/6/8 are FAST UDK @ :20

Check HR, then go one more 100 like the previous 4, then take fins off

STROKE GROUPS:

AMRAP-

1 x 50 drill/skulling by 25's @ 1:20

3 x 50 swim at 200 GP @ 1:00 (even rounds @ :50)

1 x 100 swim free br3 @ 1:20

1 x 50 swim FASTER than GP @ 1:20

Check HR, after every 3rd round, go 1 x 300 pull w/shnorkel & buoy (paddles if you'd like) @ 5:00

DISTANCE- let's try this today:

1 x 300 swim free- HR is 150/160 by 150's

5 x 50 swim/kick by 25's @ :55- go IM order by 50's, or no free; #4 is all kick @ :55

1 x 450 swim free- HR is 150/160/170 by 150's

5 x 50 swim/kick by 25's @ :55- as above, #4 is all kick @ :55

1 x 600 swim free- HR is 150/160/170/180 by 150's

5 x 50 as above

1 x 750 swim free, desc HR by 150's to 150/160/170/180/MAX

Check HR, then 1 x 50 easy @ 2:00

12 x 75 swim at GOP @ 1:20- every 4th 75 can be easy choice @ 1:40

Monday, November 28, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 50 choice drill (no free on #3-4), last 25 is UDK on stomach as far as you can, then breast kick on back

Put on fins

With fins:

6 x 75 @ 1:20- breast pull w/dolphin kick & flip turns, desc 1-6 to giddyup! Focus on wide press

8 x 25 @ :45 partner style, UDK to halfway, then RACE! Last 2 NO FREE

Check HR, then take fins off

4 x 50 kick easy/FAST by 25's @ 1:00 w/bds- #3 all on back @ :45

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

4 x 50 kick easy/FAST by 25's @ :55 w/bds- #3 all kick on back @ :45

3 x 100 swim free br3- except last 25 is NO FREE, all @ 1:25

4 x 50 kick easy/FAST by 25's @ :50 w/bds, except #3 is all on back @ :45

3 x 100 swim free br3 @ 1:15

Check HR, then :30 rest...

1 x 75 kick FAST for time, go is 100 free goal time

Check HR again, then 1:00 rest

With fins, finish up with...

24 x 25 @ :40- "the usual" in sets of 4; NO FREE in even rounds of 4 x 25

DISTANCE- after 75 kick for time, finish up with...

2 rounds of:

3 x 300 swim free br3 desc 1-3 @ 4:15/3:50/4:15 by 300, then...

1 x 350 swim free- goal is to be faster than 4:15

Check HR, then 1:00 rest 

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, November 27, 2022- written for LCM

1 x 600- 300/200/100

1:00 rest, put fins on

With fins, 8 rounds:

1 x out & back @ :40- swim to 15M, fwd ss, fast UDK back to wall

1 x 50 kick FAST on back, UDK on stomach to 15m, then roll onto back

No rest between rounds, go four rounds free, 4 rounds NO FREE

Check HR after 8th round, then take fins off

8 x 50 @ 1:10- 

2k 1p breast drill (1-3)- feel glide, get flat

breast pull free kick (4-6)- fast recovery to the front, get flat

last 2 x 50 are swim breast desc 1-2

Then, 3 sets of:

1 x 50 swim free br3 @ :55 (gets :05 faster by round)

1 x 50 swim breast (15M)/free (35M) @ :55 (@ :50 in 3rd round)

1 x 50 swim breast/free by 25's @ :55 (@ :50 in 3rd round

1 x 50 swim all breast @ :55 (@ :50 in 3rd round)

2 x 100 kick IM order by 25's w/boards @ 2:15, desc 1-2 to FAST

No extra rest between rounds

Check HR after each round

Finish up with...

5 x 250 @ 4:00/4:20 as follows:

odds- swim 100 back/50 breast/100 free- IM style, desc 1-3

evens- pull free w/shnorkel & buoy, paddles if you'd like; go 100 cruise, desc last 3 x 50's to FAST

Check HR

Warmdown a bit before you get out. Do some HW today, make sure you're ready for the week ahead at school. Get excited to RACE next weekend, and have a great day!

Friday, November 25, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

Anybody can do this workout, but it is geared towards DISTANCE.

2 sets of:

4 x 75 @ 1:20- 50 fist free br3 (feel water on forearms), 25 breast kick on back (drop feet to start kick, don't crank knees up to start kick)

2 x 150 @ 2:30- NO FREE in 2nd set: 25 drill, 50 swim- build into FAST turn, then swim DPS

6 x 25 @ :35/:25- odds are 15y FAST 10y drill, evens are swim at 200 setup (same stroke as 150's)

Check HR after 2nd set, then 1:00 rest

3 rounds of:

4 x 50 swim free br3 @ :45 (@ :40 in 3rd rd)

5 x 50 kick desc 1-5 @ 1:00 (on back in 2nd round)

4 x 50 swim IM order by 25's @ :50- work turns & UDK's

Check HR after last 50, then...

After 1st round, 1 x 350 swim free- 150 smooth & long/50 drill/150 stronger

After 2nd round, 1 x 450 pull free w/shnorkle & choice equip, desc 3 x 150's to giddyup

After 3rd round, 1 x 550 swim free FAST for time, see how close you can get to your mile Goal Pace (6:00 for the 550 gets you 18:00 for the mile)

Warmdown a bit before you get out. Enjoy your time off from school today, but be productive with your time. Have a great day!

Wednesday, November 23, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With boards,

4 x 75 @ 1:20- 50 fist free br3, 25 breast kick on back (UDK past flags)

4 x 100 @ 1:45- 1st 25 dolphin kick w/boards, middle 50 drill in MRS no free, last 25 breast kick w/bds

15 x 50 in sets of 3:

1- swim/drill by 25's in MRS no free, build to FAST turn @ :55

2- kick w/boards easy/FAST by 25's @ :55 odd rounds free, even rounds NO FREE

3- swim free br3 @ :40- big kick on 2nd 25

Check HR, then 1:00 rest

SPRINTERS:

AMRAP

4 x 25 @ :40- fast to 10 y, then drill

4 x 25 @ :40- fast to 20y, then drill

4 x 25 swim all FAST @ :40

1 x 50 drill @ 1:00

1 x 50 race from a dive

After every 3rd round, go 1 x 300 pull free desc 100's to something juicy

STROKE:

AMRAP

4 x 50 swim/kick by 25's @ :50- fast turn

1 x 75 swim/drill/swim by 25's @ 1:30- race pace tempo on 25's swim

1 x 75 swim FAST for time @ 1:30

DISTANCE- pick one of the above workouts, then finish up with...

AMRAP, 450 pull or swim desc by 150's (alt pull & swim by 450, @ :30 rest. Last 150 in each should be giddyup!

Tuesday, November 22, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 50 @ 1:00- ra2 la2 free drill- steady head position, feel hips rotate evenly

2 x 150 @ 2:20- kick/drill choice/kick by 50's- kick is on stomach, halfway UDK

6 x 75 @ 1:20- breast pull w/dolph kick & FLIP TURNS, focus on wide press

Check HR, then take fins off & continue right into...

1 x 300- 25 choice kick on back build, 50 breast drill (2k1p or breast pull free kick), last 25 breast swim build to FAST

Check HR again

2 sets of:

4 x 50 swim breast/free by 25's @ :50 desc 1-3; #3 is all swim free @ :35

4 x 25 partner kick free FAST @ :45- fwd ss at midpool

1 x 100 kick FAST for time @ 2:00 w/bds

4 x 50 swim breast/free by 25's @ :45, except #3 is all swim breast @ :40

6 x 25 partner kick @ :40- odds are dolph kick, evens are choice (but same kick), all FAST

Check HR, then...

MYSTERY SET

LONG SWIM-

6 times through

200 free- 50 at "200 set up," 100 swim BIG KICK, last 50 kick free on back

100 breaststroke- 25 choice drill, 50 swim FAST TURN & 2nd 25, last 25 breast kick on stomach UW

Check HR after 6th time through

DISTANCE- add 250 swim free or back to the end of each round of the "LONG SWIM," desc that 250 1-6

Warmdown a bit before you get out. Do an excellent job in school today, make sure you know there is NO WORKOUT on Thursday or Friday. Have a great day!

Monday, November 21, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

12 x 75 as follows:

2- drill/kick/drill by 25's @ 1:20- kick is UDK on stomach, drill is choice

2- swim/kick/swim by 25's @ 1:10- kick is on back, swim is same stroke as 25's drill above

Go 4 free, 4 NO FREE, last 4 choice- all the same stroke for last 4

Check HR

Swimdown from the meet:

20/12/8, all @ 2:00 rest

Finish up with Partner Kick 25's, all @ :45, all w/fwd ss at mid-pool

DISTANCE-

after the 75's, go any additional warmup you may need, then...

6 rounds of:

3 x 75's swim at GP @ 1:20

1 x 50 choice easy @ 1:00

3rd & 6th rounds, the 75's are swim IM desc 1-3

Finish up with 9 x 150's swim w/fins desc 1-3's @ 2:40, #3 is always FAST

Change up strokes by rounds of 3

Sunday, November 20, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

DISTANCE-

After the 600, warmup for 20-25 minutes (include all the strokes, maybe 12 x 75 2 d/k/d @ 1:20 and 2 swim desc @ 1:10 sort of thing) until you feel sufficiently ready to go the following:

1 x 3000 swim free for time- you can descend the 3 x 1000's, but #3 has to be at a legit clip (should be close to 11:00 or better for last 1000)- be sure to get your time

Figure out your pace per 100 for that 3000 time; then...

30 x 100 swim free @ that interval (ex: if you go 30 minutes, then your pace per 100 is 1:00)

If you'd like to go the middle 10 x 100 as 25 swim NO FREE/75 free, you can, but add :10 to the interval

If you'd like to pull a set of 10 x 100, that's fine too, but add :05 to the interval

Warmdown a bit before you get out. Do an excellent job with your HW today- be sure you're ready for the week ahead at school. Get excited to race in your December meet & have a great day!

Friday, November 18, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

Do any additional warmup that you need to be ready for...

4 x 400 swim free for time @ 8:00- add up for 1600 total, which should be as close to (or FASTER than) 1650 goal time (4:25's would get you 17:40) .

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

Thursday, November 17, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

For anybody racing this weekend at Swim & Rock, get in where you can and do your Meet Warmup, plus any additional warmup you think you'll need to feel ready for Friday Morning prelims.

DISTANCE- after your 600, get into...

3 x 250 @ :15 rest-

odd 50's are swim (descend 1-3), even 50's are drill; go 1 free, 1 NO FREE, 1 choice

Check HR, then...

2 sets of:

3 x 100 drill/kick by 50's @ 1:40- desc the 50 kick

2 x 100 swim/kick by 50's @ 1:30

1 x 100 swim 25 NO FREE build, 75 choice @ 1:20

Check HR, then...

1 x 100 drill/kick by 50's @ 1:45

2 x 100 swim/kick by 50's @ 1:35, desc 1-2

3 x 100 swim 25 NO FREE build, 75 choice @ 1:25, desc 1-3

Check HR again, then :30 rest between rounds

After 2nd round, 1:00 rest; then...

4 rounds of (3 if racing tomorrow):

4 x 50 swim/kick by 25's @ :55- build into FAST TURN

4 x 75's swim free at GP @ 1:10*

Check HR after #4, then 50 easy between rounds

*interval on 4th round is 1:00

Finish up with...

2 x 450 pull choice equip @ :20 rest, desc 150's 1-3 to something JUICY.

If racing this weekend, go 1 x 450 (desc 150's), then finish up with the 24 x 25 @ :40 w/fins, the usual in sets of 4

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 Morning, November 16, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

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

4 x 50 ra2 la2 free drill @ 1:00- steady head position, feel hips rotate evenly

6 x 50 drill/kick by 25's in MRS @ 1:00- NO FREE

4 x 125 @ 2:00- odd 25's swim IM order, even 25's kick build to FAST, except #3 is swim free br3 @ 1:30/1:40

1:00 rest, check HR

LONG SWIM-

6 times through:

200 in MRS (no free), 100 swim/kick by 25's, 3rd 50 drill, last 50 swim FAST

150 swim free - get time, gets FASTER by round

100 swim IM- half your 200 IM goal time

Check HR after 6th time through, then 1:00 rest

With fins:

Finish up with 9 x 150 swim @ 2:40 desc 1-3's to FAST

DISTANCE- finish up with AMRAP:

4 x 50 swim free br3 @ :50 (gets :05 faster by round, hold a steady pace, HR approx 160)

4 x 75 swim choice (even rounds NO FREE) desc 1-3 @ 1:10, but #3 is always swim free br3 @ 1:00

Tuesday, November 15, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 breast pull w/dolph kick (wide press), 25 UDK

8 x 25 choice drill in MRS @ :35, but #3/5/7 are FAST UDK @ :25

Take fins ff

2 sets of:

4 x 50 swim free br3 @ :50, desc 1-4 (go @ :45 in 2nd set)

4 x 75 @ 1:20- swim/kick/swim by 25's in MRS, desc 1-4

No rest between rounds, check HR after 2nd round

STROKE GROUPS-

GP 50's, some @ 1:00, some @ :10 rest

DISTANCE-

2 sets of:

1 x 75 swim at GP @ 1:10/1 x 75 easy @ 1:10

2 x 75 swim at GP @ 1:10/1 x 75 easy @ 1:10

3 x 75/1 x 75

Up to...

6 x 75/1 x 75 easy

Between rounds, go 3 x 300 pull w/shnorkel @ :15 rest, desc 1-3 to what you can

Monday, November 14, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 25 kick choice on back, 1/2 UDK, then 50 fist free drill br3

6 x 50 drill/kick by 25's in MRS, NO FREE, @ 1:00

3 x 100 swim/kick MRS by 50's @ 1:40, desc 1-3

Check HR

25's are always partner kick...

2 rounds of:

4 x 25 partner kick w/bds @ :45

1 x 150 swim free br3 @ 2:15- BIG kick on 2nd 75

6 x 25 partner kick w/bds @ :45- fwd ss at midpool

1 x 150 swim free br3 desc 50's 1-3 to giddyup

4 x 25 partner kick w/bds @ :45- rev ss at midpool

6 x 25 swim partner race @ :45

1 x 150 kick FAST for time w/bds

Check HR after each round

Finish with 24 x 25's @ :40- the usual in sets of 4

DISTANCE-

3 times thr

Saturday, November 12, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ 1:00-25 ra2 la2 free drill, 25 kick on back w/arms pointed to ceiling

10 x 25 @ :35 sit & spin backstroke drill, except #3/5/7 are FAST UDK @ :25

6 x 75 @ 1:20- 25 fly pull free kick, 25 UDK on stomach, 25 choice drill

Check HR, then take fins off

18 x 50 in sets of 3-

1-2, swim IM order by 25's ("slide IM" changes by round, but no free) @ :50

#3- swim free br3 @ :35

Check HR after #18, then 1:00 rest

2 times through:

3 x 75 IM (25 fly/50 back) @ 1:10 (1:20), desc 1-3

1 x 125 swim free br3 @ 1:35 (1:45)

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

1 x 125 swim free br3 @ 1:30 (1:40)

3 x 75 swim IM (fly/back/breast by 25's) @ 1:10 (1:20) desc 1-3 to giddyup!

1 x 125 swim free br3 @ 1:25 (1:35)

Check HR, then 1:00 rest

With fins, AMRAP:

"1:05 challenge" (Peter's group)

OR...

25 @ :40/50 @ 1:00/75 @ 1:20 (all swim) and then 100 kick @ 1:40- goal is better than 100 free Goal Time

DISTANCE- skip fins set above and finish up with...

AMRAP:

5 x 25 swim @ :25- long & strong, consistent tempo (think "200 setup)

1 x 275 @ 4:00 swim free br3- target your 275 Goal Pace

No additional rest between rounds, try to get 4 or 5 rounds in

Warmdown a bit before you get out. Enjoy your time off this morning and get excited to race next weekend. Have a great day!

Friday, November 11, 2022- written for SCY (Veteran's Day)

Meet Warmup, then...

RACE DAY!!

"1:05 Challenge"

DISTANCE- after as much warmup as you need, go through the following:

2 x 1650 @ 2:00 rest

#1- swim (can be pull) desc the 550's 1-3 to what you can (#3 should be giddyup)

#2- 3 x 550's swim @ :30 rest, all FAST- can your times add up to your 1650 Goal Time

Warmdown as you need to before you get out. Do an excellent job in school today, note the special workout schedule for tomorrow morning...and be sure to THANK A VETERAN TODAY. Have a great day!

Thursday, November 10, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 ra2 la2 free drill @ 1:00- focus on body alignment/head position

16 x 25 in sets of 4:

1-3, fly pull free kick drill @ :35

#4- all FAST UDK on stomach @ :20

Last round of four the drill can be your choice in MRS, but no free

1:0 rest, check HR & take fins off

3 rounds of:

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

5 x 50 swim/kick by 25's in MRS (no free) @ :50 (or @ :55) desc 1-4, #4 is swim free @ :35 (:40)

3 x 100 swim @ 1:30 (or @ 1:40), 50 back, 25 breast, 25 free; desc these 1-3 to giddyup

1 x 150 swim free- 75 free build, 75 free closing speed- bring the legs here!

Check HR, then 1:00 rest between rounds

DISTANCE- go 2 rounds of the above, then get right into...

10 rounds of:

3 x 50 swim at Goal Pace @ :40

1 x 50 easy @ 1:00 (can be drill, kick, etc...but stay on interval)

No rest between rounds

Finish up with...

AMRAP:

3 x 25 partner kick (2 w/bds @ :40, 1 on back @ :40)- go reverse ss at midpool!

1 x 25 swim RACE your partner! @ 1:00

Warmdown a bit before you get out, do an excellent job in school today & make sure you've done your "best/least best/differently or better" talk with me. Have a great day!

Wednesday, November 9, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With pull buoy where needed:

4 x 50 catchup free drill @ 1:00

4 x 75 pull free br3 @ 1:20- go fist drill/pull free/fist drill by 25's

6 x 50 @ 1:00- drill/kick by 25's in MRS, NO FREE

7 x 100-

odds- pull free br3/5 by 50's @ 1:30

evens- swim/kick by 50's (kick on back, FAST UDK's) in MRS, desc 1-3 @ 1:45

Check HR, then 1:00 rest

LONG SWIM-

4 times through (DISTANCE- go 6 times through, odd rounds as written, even rounds free):

250 in MRS- 100 swim cruise/50 drill/100 swim (50 200 setup, :05 rest, 50 FAST)

150 swim free desc 50's to closing speed of 200 IM (so, that's FAST)

50 kick w/boards FAST

Check HR after 4th time through

With fins, finish up with...

9 x 150 swim desc 1-3's to giddyup! @ 2:40 (middle 3 NO FREE)

Warmdown a bit before you get out. Do an excellent job in school today, make sure you've done your "best/least best/differently or better" talk with me from the meet. Have a great day!

Tuesday, November 8, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 @ :35- choice drill, except 3/5/7 are all FAST UDK on stomach

6 x 75 @ 1:20- breast pull w/dolphin kick and FLIP TURNS, desc 1-6

Check HR, then take fins off

8 x 25 @ :45 partner kick w/boards- fwd ss at midpool, odds free/evens choice

2 sets of:

5 x 50 swim breast/free by 25's @ :50 desc 1-4 (#4 is all free br3 @ :40, @ :35 in 2nd set); 2nd rd @ :45

4 x 75 swim 25 fly/50 back @ 1:10 (go 50 back/25 breast in 2nd round)

2 x 125 swim free br3 desc 1-2 @ 1:35 (@ 1:30 in 2nd set)

Check HR, 1:00 rest between rounds

AMRAP:

1 x 100 dr/sw/dr/skulling by 25's @ 2:00

4 x 50 swim at GP @ 1:00

1 x 50 easy choice @ 1:20

2 rounds-

 2 x 50 swim at GP @ :55

 1 x 75 swim free br3 @ :55

 1 x 50 swim at GP @ :55- get time & check HR

:30 rest after 3rd 50 GP

DISTANCE-

After 2 rounds of the AMRAP above (one round free, one round NO FREE), finish up with...

2 x 400 swim free @ 5:30- 200 cruise/200 strong (on #2, 2nd 200 is stronger)

5 x 50 swim @ :50/:45/:40/:35/:30- check HR after each round, then :30 rest before starting next round

Warmdown a bit before you get out. Do an excellent job with your HW today & enjoy your time off. Be sure to do your "best/least best/differently or better" post-meet talk with me. Have a great day!

Monday, November 7, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

16 x 25 in sets of 4-

1&2- 10y UDK, then 15y drill @ :35

#3- 10y FAST UDK, 15y swim build to FAST @ :35

#4- all FAST UDK @ :30

Odd rounds of 4 free, even rounds of 4, NO FREE

1:00 rest after #16, check HR

Swimdown from the meet, all @ 2:00 rest:

20 min swim

12 min pull (150 w/paddles, 150 w/out)

8 min kick (100 on back, 50 w/bds)

Partner kick 25's @ :45/:35/:25- rounds of 3

Talk about the meet- best/least beast/differently or better

DISTANCE- after the 25's, get to the following:

450 swim free br3 desc 150's/7 x 50 swim IM order by 25's @ :50

750 swim free br3 desc 250's/9 x 50 swim/kick by 25's @ :50- 3 IM order, 3 choice, 3 NO FREE, desc 1-3

1050 swim free br3 desc 350's/12 x 50 in sets of 4: swim IM order by 25's @ :50/swim free strong & even @ :40/swim/kick choice @ :50

1:00 rest, check HR

Finish up with AMRAP...

6 x 75 swim at Goal Pace @ 1:20

1 x 100 drill/kick by 50's @ 1:00 rest

Friday, November 4, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

Today we'll do our Speedset (16 x 50's in sets of 4 @ 2:30) in preparation for the meet this weekend.

DISTANCE-

Go through your Meet Warmup, then any additional warmup you need to be ready for...

30 x 100 swim at Goal Pace @ 1:40

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

Thursday Morning, November 3, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

2 x 100- kick/drill by 50's @ 1:45, no freestyle

4 x 75 @ 1:20- 25 swim free br3/25 fist free drill br3/25 UDK on stomach

8 x 25 @ :35- fly pull free kick drill, except &3 & 5 are FAST UDK @ :25

Check HR, then 1:00 rest

4 sets of:

3 x 75 swim freestyle br3 @ 1:05, except #2 is 25 fly build, then 50 free

1 x 125 swim free br3 @ 1:30

Check HR after 1st & 3rd round (take additional :30 rest after odd rounds, NOT between 2nd & 3rd round)

DISTANCE- after 2 rounds of the 75's/125, get into...

2 rounds of:

4 x 400 swim neg split free br3 @ 5:30, desc 2nd 200 1-4 to what you can

8 x 75 swim at Goal Pace @ 1:15- go 3 at GP/1 easy

After 2nd round, finish with fin set

Everybody else-

3 rounds of:

100- drill/swim/drill/skulling by 25's @ :40

4 x 50 swim at 200 GP @ 1:00- @ :55 in 3rd round

Check HR

With fins, finish up with...

24 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 this weekend. Have a great day!

Wednesday Morning, November 2, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 choice drill @ :35

2 x out & backs- UDK FAST to 15y, fwd ss, then kick on back arms UP, all @ :30

No rest between rounds, check HR after 3rd round, then take fins off

4 rounds of:

3 x 50 swim/kick by 25's, IM order (by 50's) @ :55*

1 x 75 swim free br3/5/3 by 25's @ :55

3rd round, intervals are :50, then 1:00 rest

4th round, intervals are :50, then 75 free for time

*can add :05 to interval if necessary to start

LONG SWIM-

5 times through:

250 free- 100 cruise- get time, 50 drill (free), 100 swim faster- get time

150 swim IM- neg split each 50 (no free)

50 kick FAST w/boards

DISTANCE- after Long Swim, finish up with...

AMRAP of 250's swim free @ 275 Goal Pace interval (take 1650 goal time, divide by 3 for 550 goal pace, then divide that time in two for 275 goal pace; go as many 250's swim free on that interval. So, for a 17:30 goal time, that's 5:50 per 550, divided by 2 = 2:55, and go as many 250's as you can on that interval).

Everybody else, finish up with...

With fins, 24 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 this weekend. Have a great day!

Tuesday Morning, November 1, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds of:

3 x 25 fly pull free kick @ :35 (go swim fly in 3rd round, choice in 4th & 5th round)

1 x out&back FAST UDK @ :35

No rest between rounds

Check HR after 5th round, take fins off

16 x 75 in sets of 4:

1-4 @ 1:20- 25 swim fly, 50 kick on back desc 1-4

5-8 @ 1:15- swim IM desc 1-4

9-12 @ 1:10, swim 25 fly, 50 free desc 1-4

13-16 @ 1:20 in MRS (no free), go swim/drill/swim faster by 25's

Check HR

8 x 50 swim as follows:

1-4, swim at 200 GP @ 1:00

#5- all drill

6-8, swim at 200 GP @ :10 rest

Check HR

After even rounds...

3 x 150 pull free w/shnorkel desc 1-3 to giddyup @ 2:20

After four rounds, 50's can be free

DISTANCE- after 16 x 75 get into:

2 x 300 free @ :20 rest- go swim/drill/swim faster by 100's, then...

2 x 450 swim free @ 6:30- 100 cruise/50 at race pace tempo

6 x 50 swim at Goal Pace @ :55

2 x 450 swim free @ 6:30- 50 cruise/100 at race pace tempo

6 x 75 swim at Goal Pace @ 1:20

2 x 450 swim @ 6:30 desc 1-2, #2 should be giddyup

6 x 50 swim at Goal Pace @ :10 rest

Check HR, warmdown as needed

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