Tuesday, February 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ :55- choice DRILL/dolph kick on side by 25's

2 x 150 @ 2:30- 50 choice drill in MRS, 25 dolph kick halfway under (2nd half kick on surface)

12 x 25 @ :35- fly pull freekick drill, except #'s 3/5/7/9 are fast dolphin kick under @ :20

Check HR, then take fins off

2 rounds of:

3 x 100 @ 1:25/1:35- 25 swim fly build to fast turn, 75 swim free or back (#2 is swim IM @ 1:30/1:40)

6 x 50 swim/kick by 25's in MRS @ :50/:55, desc to FAST, except #3/5 are swim free br3 @ :35/:40

:30 rest between rounds, check HR

DISTANCE (anybody NOT racing this weekend can do this set twice)-

3 x 400 swim neg split @ 5:30; desc 2nd 400 to what you can

4 x 75 swim at goal pace @ 1:15

2 x 400 swim free neg split @ 5:15

6 x 50 swim at goal pace @ :50

1 x 450 pull free br3 w/choice equip

:30 rest, check HR & get ready...

1 x 175* swim for time

*if anybody is up for a challenge this morning, go a 275 after 1st round (instead of the 175) then the 175 after the 2nd round

STROKE GROUP-

2 rounds of:

1 x 100 drill/kick/drill/skulling by 25's @ 2:00

1 x 100 swim free (or back) @ 1:30- long & strong w/faster 2nd 50, nothing sloppy

2 x 25 swim fast @ :10 rest

1 x 100 @ 1:30- same as previous 100 @ 1:30

4 x 25 swim fast @ :10 rest

1 x 100 @ 1:30- as above

6 x 25 swim fast @ :10 rest

1 x 100 @ 2:00- same as 1st 100 of the set

1 x 150 swim fast for time- how close can you get to your avg 25 time from the 12 x 25?

1 x 300 dr/swim by 25's, except middle 100 is kick on back

3 x 50 race @ :15 rest, can you be faster than your 25's?

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, February 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:15- 50 drill, 25 FAST UDK on stomach; go 4 free drill, 4 no free drill

12 x 25 partner kick w/boards @ :45- odds are fwd ss at midpool, evens are straight kick

6 x 100 swim @ 1:25/1:35, 25 swim in MRS build to fast turn, 75 swim backstroke smooth & strong, good turns & UDK's

Check HR, then...

4 rounds of:

1 x 75 kick fast @ 1:15

1 x 25 kick easy @ 1:00

1 x 25 kick fast @ :15

1 x 75 kick easy @ 2:00

Make the fast stuff, FAST, keep track of times (for 100 average)

Check HR after 4th round, then get right into...

1 x 450 pull free w/shnorkel, desc 150's 1-3 to what you can

Check HR again, then 1:00 rest

MYSTERY SET

The Mystery Set was four rounds of:

1 x 100 kick fast for time @ 2:00

1 x 100 swim free br3 @ 1:00

Check HR after each round.

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the Championship Dinner tomorrow night at CCoF (7-8:15p). Have a great day!

Friday, February 24, 2023- written for SCY (w/PW's Nat'l group)

Meet Warmup, then...

RACE DAY!!

We'll start with:

2 rounds of:

1 x 175 RACE from a dive

8 minutes active recovery, then...

MYSTERY SET

The Mystery Set was a broken 200 (4 x 50 @ :20 rest), same stroke as 175; time has to be faster than 175

After 2nd round, we'll finish up with...

50's from a dive RACE @ 2:00 until you have to go.

DISTANCE-

4 x 175 RACE best average @ 6:00- add up times

10-12 active recovery, then...

MYSTERY SET

The Mystery Set was 7 x 100 swim @ 1:30, hold faster than your avg from 700 above)

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

Thursday, February 23, 2023- written for SCY (including PW's Nat'l group)

1 x 600- 300/200/100

1:00 rest

2 x 150 @ 2:30- drill/kick/drill by 50's- kick is on back, 4 UDK's off each wall

4 x 75 @ 1:10- 50 fist free drill br3, 25 UDK on stomach

2 x 200 @ 3:15- 50 kick wbds, 100 IM drill, 50 kick wbds faster

Check HR, :30 rest

18 x 50 in sets of 6:

1-3, all swim 25 IM order/25 free @ :50*/:55 (*gets :05 faster by round)

4-5, all kick w/boards @ :50/:55 (3rd rd @ :45/:50)

#6- all swim free br3 @ :35/:40

:30 rest after each round, check HR

3 times through:

3 x 100 swim @ 1:30/1:40- 1st & 4th 25's are MRS no free

1 x 125 swim free @ 1:30/1:40

3 x 100 swim IM @ 1:30/1:40- focus on turns, UDK's

1 x 125 swim free @ 1:30/1:40

3 x 100 swim in MRS, 3rd 25 is kick on back @ 1:30/1:40

1 x 250 swim free, get time & desc round to round

1:00 rest after each round, check HR

If there is time, finish up with...

Partner kick 25's w/bds; go 4 @ :45/:35/:25, then 1:00 rest

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

Wednesday, February 22, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x50 @ :55- choice drill/kick on back w/arms UP; no free drill on even 50's

9 x 75 @ 1:10 breast pull w/dolp kick (50) & flip turn, ;ast 25 dolph kick on side (UDK); desc 50 drill 1-3's

Check HR after #9, then take fins off

3 rounds of:

4 x 50 kick choice @ :55 desc 1-3/4

1 x 100 swim/kick FAST for time by 50's @ 2:00

No rest between rounds; 3rd round the 50's are @ :50

Check HR after each round

LONG SWIM- 

Freestyle gets faster throughout...

100 swim free, desc 25's

200 in MRS:

50 drill/100 swim (50 at 200 setup/50 faster)/50 kick fast on back

100 swim IM

*Freestyle is 150/200/250/300/350- always gets faster by 50's; no 200 after the 350, max effort on the 350 to finish up

Tuesday, February 21, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 as follows:

odds- breast pull free kick @ :35

evens- choice drill NO FREE @ :35

Check HR, take fins off

15 x 100 in 3's

1- swim strong neg split free @ 1:25

2- swim 50 back, 25 breast, 25 kick (1/2 under) @ 1:35

3- all kick IM order by 25's @ 1:45

Check HR after #15, then 1:00 rest

DISTANCE-

3 rounds:

3 x 250 swim free br3- 150 cruise/100 strong, @ 3:20 (HR 150, then 160 @ last 100)

1 x 350 pull free br3 3/5/7/5/3 by 50's, get time desc 1-3

Check HR after each round, then :30 rest

STROKE GROUP-

Monday, February 20, 2023- written for SCY (PW's National Group)

1 x 600- 300/200/100

1:00 rest

12 x 75

12 x 50

1:00 rest

6 rounds of:

3 x 50 swim strong & even @ :40- same stroke for all 3

1 x 200 kick/swim/kick by 75/50/75 as follows:

Monday, February 20, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet...

12 x 75 in sets of 3:

1&2- drill/kick/drill by 25's, kick is half UDK on stomach, then dolph kick on side, all @ 1:15

#3- swim/kick/swim by 25's, same stroke as 1&2, all @ 1:05; kick is on back- halfway under

Go free 1-6, then choice for 7-9 (same stroke for all 3) and 10-12 (same stroke for all 3)

Check HR, then...

12 x 50 as follows:

1-3 @ :50, swim/kick by 25's @ :50, IM order by 50 (no free)

#4- swim all free w/fast turn @ :40

Last round of 4 can be choice on 1-3 (NO FREE), #12 is back or free

Check HR, then 1:00 rest

All @ 2:00 rest...

20 minute swim

12 minute pull w/choice equip (paddles for just 150 at a time)

10 minute kick (go 100 on back, focus on UDK's past flags, then 50 kick w/boards)

Check HR after each

Be sure to do your "best/least-best/differently or better" talk with me before you leave.

Warmdown a bit before you get out, and get excited for your March meet! Enjoy your day off from school today, have a great day!

Friday, February 17, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Thursday, February 16, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Wednesday, February 15, 2023- written for SCY (including MAKO Nat'l Group)

1 x 600- 300/200/100

1:00 rest

2 sets of:

3 x 100- 50 choice drill (ra2 la2 for free), 50 kick on back (1/2 UDK) @ 1:40

1 x 150- each 50 is swim/kick by 25's, desc 1-3; focus on fast turns here

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

odds- 15y fast/10y easy @ :40

evens- all fast @ :20

Check HR after each round, NO FREE in 2nd round

9 x 100 as follows:

odds- swim/kick by 50's @ 1:40, desc 1-5 to giddyup!

evens- 75 swim free br3- smooth, strong & balanced, last 75 kick @ 1:25 (1:35)

Check HR after #9

Anybody in PW's group going to the meet this weekend, get your fins for 24 x 25 @ :40 ("the usual" in sets of 4, I'll explain it to you before you start)

Everybody else continues into...

LONG SWIM-

6 times through (nonstop, uninterrupted, straight through, continuous, etc...):

200 in stroke** go 75 swim/50 drill/75 swim faster, focus on turns/breakouts

100 swim IM (straight descend, keep track of times)

50 kick max effort with boards-can change kick if you'd like, but max effort throughout

**for the 200, go 2 rounds in MRS, 2 rounds no free, and the last 2 rounds are choice

Check HR after 6th time through, then get fins

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. Take good care of yourself away from the pool & get excited to race this weekend. Have a great day!

Tuesday, February 14, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 ra2 la2 free drill @ :55

6 x 75 @ 1:10- breast pull w/dolphin kick & flip turns, desc 1-2's

12 x 25 @ :35- choice drill in MRS, #3/5/7/9 are fast UDK on stomach

Check HR, take fins off

16 x 75 in sets of 4 (all @ 1:10/1:20, last round @ 1:05/1:15):

1- 25 swim build MRS, 25 swim choice, 25 kick on back

2- 50 swim MRS fast turn, then 2nd 25 is fast, 25 kick on back

3- all swim fast in MRS

4- swim free @ :55/1:00

1:00 rest after 1st round, that's all...

DISTANCE-

4x:

2 x 150 swim free br3 @ 2:00, desc 1-2 (HR= 150/160)

4 x 50 swim at GP @ :55 (gets :05 faster by round, down to :40)

Check HR; after 4th round...

3 x 350 pull w/choice equip @ 5:00 desc 1-3 to FAST

STROKE GROUP-

8x:

100 swim @ 1:30- 25 MRS no free build to fast turn, then 75 choice

100 swim free br3 @ 1:10 (or @ 1:15 or @ 1:20)- make interval, but keep it smooth

2 x 50 swim in MRS @ :10 rest- (all @ 1:30); bank the rest after you've checked HR

#1 at 200 GP

#2- faster than Goal Pace

Check HR, then right into...

50 easy choice @ 1:30

Change strokes if you'd like after 3rd & 6th rounds

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, February 13, 2023- written for SCY (PM, MAKO National Group)

1 x 600- 300/200/100

1:00 rest

3 rounds:

1 x 75 @ 1:10- 50 drill, 25 kick on back, half UDK

1 x 125 @ 2:00- alternate swim/kick by 25's, desc the 25's swim

No rest between rounds, go free/no free/choice by round

9 x 50 @ :50- swim (2) and kick (1), turn end is always FAST

Check HR

With 'Chutes:

6 rounds of:

:20 on (swim)/:20 off

:20 on, better effort/:10 off

:20 on, max effort

Come back to start end...

1 x 50 swim for time from a dive

Warmdown a bit before you get out. Do an excellent job with your HW tonight, get excited for your meet this weekend. Have a great day!

Monday, February 13, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 rounds:

1 x 125 @ 2:00- 50 drill/25 dolph kick UDK/50 drill

3 x 25 swim build/strong/fast @ :35/:30/:25 (by 25)

1 x 50 kick on back, halfway UDK off the turn, @ 1:20

Go free/no free/MRS by round

1:00 rest after 3rd round

5 rounds of:

25's are all partner kick...

4 x 25 kick w/boards @ :45

1 x 150 swim smooth & strong @ 1:50/2:00

:20 rest

2 x 75 kick @ 1:30- 50 fast/25 easy (#1), then all fast (#2)

1:00 rest after 2nd & 4th round; 5th round will be 12 x 50 kick best avg @ 1:00 instead of 75's

If there is time, finish up with...

25's w/fins - the usual, but "partner-style"

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, February 12, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50 @ 1:00-

3, drill (same stroke)

1, FAST udk on stomach

Check HR then take fins off

*One time through (the 300's can be pull w/choice equip):

4 x 50 @ 1:05 IM order by 50- swim to 1/2way build, then 2nd 1/2 is fast UDK

2 x 450 swim free br3 @ 6:30 desc 1-2

4 x 50 @ 1:05- as above

3 x 300 swim free br3 @ 5:00 desc 1-3

4 x 50- as above

4 x 150 swim free br3 @ 2:30, desc 1-3/4

4 x 50- as above, but @ :55

Check HR, then 100 easy choice/drill by 50's

1:00 rest

1 x 200 swim IM from a dive- race it up here!!

*We wound up going 2 x 300 swim free desc for each round (450's/300's/150's), but the interval got faster by round (5:00/4:40/4:20); and, we added a single 150 swim IM after each round of 300's, the goal was to descend the 150's from round to round. The last 150 was from a dive

Warmdown a bit before you get out. Be sure to get on your phones and place your order at Paners so it's ready when we get there. Be sure to thank your parents for getting you over there. Have a great day!

Friday, February 10, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Speedset for anybody racing this weekend, then the usual w/fins

DISTANCE-

9 x 275's desc 1-3's @ :20r (3 pull/3 swim/3 choice)

OR...

2000 swim for time (+10 x 100 @ avg time per 100)

STROKE GROUP-

2 rounds of:

75 kick for time- this is fast

BROKEN 100 swim: 25/50/25, all @ :10 rest- needs to be faster than your 75 kick (go 3 faster than your 75k & you can be done; finish up with the usual

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

Thursday Morning, February 9, 2023- GMU Distance (SCY)

300-200

1:00 rest

18 x 50 in 3 sets of 6:

3- dr/k @ :55

2- sw/k @ :50

1- all kick @ :45

No rest between rounds of 6; middle round of 6 is NO FREE

Check HR

2x:

3 x 125 sw free br3 desc 1-3 @ 1:30/1:40

3 x 50 sw strong & even @ :40/:45

No rest between rounds, check HR after 3rd round

2 x 700 swim @ :20r- HR 150-160, #2 @ 160-170

7 x 100-

odds, sw free/NO FREE by 50's @ 1:25/1:30

evens- sw/k choice no free @ 1:35/1:40

Check HR, then...

1 x 1650 swim (ask if you want to pull)- hand touch @ 550/1100/mile for 550 split, desc 1-3

Warmdown a bit before you get out. Do an excellent job in class today & get excited for the meet next week. Have a great day!

Thursday, February 9, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 50 drill, 25 kick on back- 4 UDK's off each wall (NO FREE on #3)

6 x 75 @ 1:15- 25 kick w/boards build to fast (dolph kick 1-3, breast kick 4-6), then swim/drill (build swim to fast turn); go 1-3 free, and 4-6 MRS

24 x 25 in sets of 4:

1-2 swim, #1 build @ :35, #2 fast @ :25

#3- fast UDK @ :40 ("BTR" bank the rest)

#4- skulling @ :40

Check HR

DISTANCE- 2 rounds 50's are mile pace; next 2 rounds 50's are 500 pace:

4 rounds of:

1 x 150 swim free, HR 150/160 by 75's @ 2:00/2:10

3 x 50 swim at pace @ :55

1 x 150 swim free- as above

3 x 50 swim at pace @ :10 rest

Check HR

1 x 50 easy choice @ 1:30 after each round

After 4th round...

6 x 275 @ :20 rest w/choice equip; 1-3 are 100 free/75 IM/100 free; 4-6 can be pull

STROKE GROUP-

4 rounds of:

4 x 50 strong & even (MRS) @ :55

100 swim choice @ 1:30- 2nd 50 faster

200- 75 sw smooth & strong/50 drill/75 sw fast @ 3:00

100 swim choice @ 1:30- 2nd 50 faster

4 x 50 sw GP in MRS all @ :55 (@ :10 rest in even rounds)

Check HR, 100 dr/choice/dr/skull after each round

1:00 rest

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

Wednesday, February 8, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:15- 50 breast pull dolph kick drill w/flip turns, 25 dolph kick on side under

8 x 25 breast pull free kick drill @ :35, 3/5/7 are fast UDK on stomach

1 x 150 - kick on back w/arms pointed towards ceiling/FAST UDK on stomach, by 25's

1:00 rest, take fins off

2 sets of:

8 x 25 kick w/boards, odds @ :35- 1/2 fast 1/2 easy; evens all fast @ :25

8 x 50 swim/kick by 25's @ :50, IM order by 50's, #4 & 8 are all swim free @ :35

1 x 75 kick fast for time, get time

1:00 rest between sets, check HR

MYSTERY SET

LONG SWIM-

3 times through:

300- desc 100's, 25 swim fly/75 swim back

150- swim/kick breast by 25's, desc 50's

50 kick fast free w/boards

Finish up with...

24 x 25 w/fins @ :40- the usual by rounds of 4

Tuesday, February 7, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

12-15 minutes, warmup as you need to...

DISTANCE-

14 x 150 in odds/even-

odds- pull neg split @ 1:50 (HR 150/160 by 75), go @ 1:55 if necessary

evens- swim descend 1-7 to something JUICY, @ 2:20

Check HR after #14, then 100 easy

AMRAP:

3 x 75 swim at GP @ 1:15

2 x 50 cruise @ :50- long & strong, smooth stroke

1 x 100 swim FASTER than GP, check HR; all @ 1:45

1:00 rest after every 3rd round

Monday, February 6, 2023- written for SCY

Swimdown from the meet

300/200/100, then

12 x 50 in 4's (2 drill/kick, 2 all kick @ 1:00)

1:00 rest

All @ 2:00 rest

20 min swim

12 min pull

8 min kick

Talk about the meet: "best/least-best/differently or better" before you leave.

Do an excellent job in school today & get excited for our SCY championship meets. Have a great day!

Saturday, February 4, 2023- written for SCY (GMU- Distance)

300/200

1:00 rest

After warmup...

8 x 450 @ 5:30/5:45, desc the 150's in each 450 (HR + 150/160/170)

Warmdown before you get out.

Friday, February 3, 2023- written for SCY (GMU- Distance)

300/200

After warmup...

30 x 100 fast @ 1:15/1:20

Jackson goes 21 (2 fast 1 easy)

Madison goes all 30, but 2 fast, 1 cruise

Anka, Kylie, Sid, Mad Max & Quack do all 30 fast

Friday, February 3, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

For anybody racing this weekend, we'll do the Speedset (12 x 50 in sets of 4: 20 fast/30 drill, then 30/20, then all fast, then all drill), then 8 minutes of active recovery, and then a single 75 from the blocks to simulate your opening 75 of your 200.

We'll finish up with "the usual" set of 24 x 25 w/fins

DISTANCE- you can do the Speedset if you'd like; or instead, after you've warmed up as much as you'd like, you can go 300's @ :20 rest (go 3 at a time), descend the 2nd 150 to what you'd like. 3 x 300 can be pull, the others should be swim, followed by the same 75 from a dive (setting up your 500). Finish with "the usual" 24 x 25 @ :40. If you'd like to go some pacework, go 1 round of the 3 x 300 & then the 75 from a dive, followed by either 50's @ :45 or 75's @ 1:10, 3 at pace 1 easy.

Warmdown a bit before you get out & do an excellent job in school today. Get excited to race the next few weekend & have a great day!

Thursday, February 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

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

4 x 50 choice drill/fast UDK on stomach @ 1:00 (by 25's)

18 x 25 in 3's:

1-2, fly pull free kick @ :35

#3- fast UDK on stomach @ :20

Check HR, take fins off

3 rounds of:

5 x 100 swim 25 fly/75 back @ 1:25/1:35, #2/4 is all free swim @ 1:15/1:25

6 x 50 swim (1-2) or drill (#3 & 6) @ :50/1:00, go 2nd 50 split on 1-2 & 4-5

1 x 75 swim FAST for time (same stroke as 50's)

Check HR & 1:00 rest after each round

DISTANCE-

2 x 150 swim free neg split @ 1:55

:10 extra rest, get pulling equip

1 x 175 pull free w/shnorkel & choice equip fast- goal is 1/6 of your mile goal time

:30 rest between rounds, go AMRAP

STROKE GROUP-

9 x 150's with fins desc 1-3's @ 2:40

Wednesday, February 1, 2023- written for SCY

Finally, some snow. Hopefully schools' aren't closed for a week.

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15- 50 fist free br3, 25 choice drill no free

1 x 300- 50 swim/drill by 25's (fast turn), 50 kick on back (1/2 under)

Check HR

16 x 50 in 4's-

1-3 are swim/kick by 25's IM order (by 50's), all @ :50

#4- swim free br3 @ :40- desc this 50 1-4 to max effort

Check HR again, then 1:00 rest

LONG SWIM-

3 times through (DISTANCE, go 4x):

200 in MRS (no free) 75 swim fast turns/50 kick on back (1/2 under)/75 swim faster

300 swim free br3/5/3 by 100's, desc 100's 1-3 (DISTANCE- can pull, desc by round 1-4)

200 swim IM- last 50 kick free w/bds, desc by rounds so #4 is max effort

Check HR

W/fins, finish up with...

75's swim desc 1-3's @ 1:20/1:30/1:40 by round; change stroke after every 3rd round

Do an excellent job in school today (if you have it) and get excited to race this weekend. Have a great day!