Friday, March 31, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

After your meet warmup, do any additional warmup you might need in order to swim FAST.

DISTANCE-

3 x 400 @ 8:00

275 race/125 easy choice- get times, add up for 825 total; goal is half your mile goal time

After 3rd 400, finish up with...

3 x 550 pull (choice equip) @ :30 rest, desc 1-3, goal is one third of your mile goal time

STROKE GROUP-

Today we went two rounds of the following:

3 x 100 race from a dive @ 6:00-

1- 75 race/:15 rest/25 race

2- 50 race/:15 rest/50 race

3- 25 race/:15 rest/75 race

1st time through will be free, 2nd time through will be MRS no free (all the same stroke)

Warmdown a bit before you get out & do an excellent job in school today- even if it is the last day before your Spring Break. Tomorrow the workout is at St. James from 9-10:30a for all ISCA qualifiers; Sunday is our regular LCM workout at St. James, 1:30-3p. Nothing scheduled for Monday. Have a great day & get excited to race next week in St. Pete's! 

Thursday Afternoon, March 30, 2023- written for SCY (GMU- mid D/IM)

300 easy loosen

200 choice kick

With fins, 3 rounds of:

4 x 25 choice drill @ :30, #3 is all UDK fast

2 x out&backs to halfway @ :30, udk on stomach/fwd ss/udk on back, fast

1* x 50 kick fast w/bds @ :40

No rest between rounds

*in 2nd rd, go 2 x 50 kick @ :40; in 3rd rd, go 3 x 50 kick @ :40, all fast

Check HR after 3rd rd, then take fins off/50 easy

3 x 100 @ 1:30- 25 swim primary stroke build to fast turn, then 75 dr-k-dr

Check HR, then...

3 rounds of:

1 x 150 @ 2:30- dr/k by 25's, no free

1 x 150 swim free br3 @ 1:50/2:00- smooth & even

1 x 150 swim free br3 @ 1:40/1:50- smooth & strong/giddyup the kick by 75's

1 x 150 swim/kick by 25's, no free- desc the 3 x 50's to what you can

Check HR & 50 easy between rounds

Finish up with...

24 x 25 in sets of 4 as folllows:

1-3, swim fast @ :25

#4 all drill @ :45

Can use fins in odd rds of 4

Change strokes after 8 x 25

Warmdown a bit before you get out & be thinking about your spring goals. Go to class!

Thursday, March 30, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 x 200 @ 3:20- 100 drill/kick by 25's, 100 swim fast turns; 2nd 200 no free

With fins:

6 x 50 @ :55- 25 choice drill in MRS, 25 kick free on back arms pointed up

6 x 75 @ 1:15 breast pull w/dolphin kick, desc 1-6, do flip turns

Check HR, take fins off, 100 easy dr-k-dr-skulling

3 rounds of:

3 x 50 drill/kick breaststroke @ 1:00

3 x 50 swim swim breast/free by 25's @ :50, desc 1-3 to what you can

1 x 100 swim free br3 @ 1:10/1:15/1:20

1 x 50 swim/kick breast by 25's fast

Check HR after each round, then :30 rest

8 x 25 choice drill in MRS @ :35, #3/5 are FAST UDK; then...

AMRAP:

4 x 50 swim at 200 GP @ :55, interval gets :05 faster by round

50 easy @ 1:30

Warmdown a bit before you get out. Do an excellent job in school today & look for an email with the weekend workout schedule later today. Have a great day!

Wednesday, March 29, 2023- written for SCY

1 x 600- 300/200/100
1:00 rest

With buoys where noted:

9 x 50- 2 free drill @ 1:00- ra2 la2; 1 swim free FAST turn @ :45

4 x 75 @ 1:20- 50 fist free drill w/buoy, 25 kick face down (holding buoy)

2 sets of:

6 x 25 @ :35 drill in MRS, except #'s 3&5 are FAST UDK on stomach

3 x 100 @ 1:40- 25 swim free br3 (200 setup), last 75 is drill/swim/swim in MRS no free, fast turn on the swim

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

2 times through...

1 x 50 swim free br3, strong & even (by 25's) @ :55

1 x 75 swim/kick/swim by 25's in MRS no free @ 1:10, 2nd 25 swim w/giddyup on the kick

1 x 50 free- as above @ :50

1 x 75 sw-k-sw, as above @ 1:10

50 @ :45/75 as above @ 1:10

Down to 50 free @ :35/75 @ 1:10

Who can go 1 x 50 free @ :30?!?

LONG SWIM-

6 rounds of:

100- swim from a dive- get time, desc 1-6 to something juicy!

150- kick/swim/kick by 50's, the FAR end of the pool is always fast ("far end fast")

Check HR after last round, then warmdown a bit before you get out); change strokes on the 150 from round to round if you'd like.

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

Tuesday, March 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 100 @ 1:45- 25 breast pull free kick drill, 50 kick on back UDK to halfway, 25 choice drill

6 x 75 @ 1:15- 25 breast swim to fast turn, 25 choice drill in MRS, 25 dolph kick on side UDK

4 x 100 @ 1:45- 50 ra2 la2 free drill (head still/long strokes/feel hips rotate evenly), 50 swim/drill in MRS no free, fast turn on the swim

Check HR, :30 rest

3 rounds of:

12 x 25 as follows:

1-3, swim FAST in MRS @ :25

#4- choice drill @ :45

3 x 50 swim IM order by 25 @ :50- fast turns throughout

1 x 150 swim free br3- 75 smooth & long, 75 add kick (HR = 150/160 by 75's)

Check HR after each round

With fins, finish up with...

9 x 150 swim desc 1-3's to max effort @ 2:40- go free/no free/choice by 3's

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

Monday, March 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

250 @ 4:00-

o/50's are drill-kick free by 25's

e/50's are all drill in MRS, no free

4 x 25 kick @ :45- 1/2 under, 1/2 position 11

200 @ 3:30-

100 swim free fast turns & 4 UDK's

100 swim/drill by 25's in MRS no free, fast turns on the swim

6 x 25 tombstone kick w/bds @ :45- these are fast

150 @ 3:00-

swim/kick by 25's in MRS, no free- desc 50's 1-3 to fast

8 x 25 partner kick w/bds @ :45, all fast; go free k/fwd ss/dolph kick

3 x 100 sw/k by 50's @ 2:00- your choice of stroke, but same stroke for all 3; desc to race

Check HR

1 x 750 pull free w/shnorkel & choice equip, desc 150's 1-5 to what you can

Check HR, then 1:00 rest

12 x 100 @ kick @ 1:40-

1- 25 kick fast/75 choice

2- 50 kick fast/50 choice

3- 75 kick fast/25 choice

4- all kick fast for time

Check HR after every 4th 100, then 50 easy @ 1:30

Warmdown a bit before you get out. Do an excellent job in school today- don't mail it in this week just because you're going on Spring Break. Start thinking about your races in St. Pete's, be ready to bring your best effort to prelims each morning. Have a great day!

Sunday, March 26, 2023- written for LCM (@ St. James)

1 x 600- 300/200/100

1:00 rest, put fins on

With fins:

12x 50-

o- 25m drill/25m swim @ 1:00

e- 25m swim (build speed)/25m fast UDK, @ :50

Go free for 1-6, then no free for 7-12

Check HR, take fins off (100 easy drill)

12 x 50 in sets of 4:

1-2, swim free br3 @ :50 (@ :45 in 2nd rd, @ :40 in 3rd rd)

3-4, in MRS (no free), go #1 drill (#3) and #2 swim desc 1-3 (that's #4 in each round)

Check HR, then 100 easy

3 rounds of:

3 x 150 swim free br3 @ 2:10 or 2:20- long & strong on the way, add legs for last 50

3 x 50 swim in MRS @ 1:00- desc 1-3 in 1st rd; go all @ 200 setup in 2nd rd; all swim GP in 3rd rd

No rest between rounds

Check HR after last round, then...

1 x 50 race from a dive in MRS, 150 easy warmdown

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank your parents for getting you here this morning and remind them about the ISCA swag handout at LGP at 4:30p today. Have a great day!

Friday, March 24, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

After you finish the Meet Warmup, do any additional warmup that you may need in order to feel ready to race.

4 rounds of:

1 x 125 race from a dive @ 2:00- get time

1 x 75 kick free w/bds- get time & add to 125 for 200 total

Goal is to be as close to 200 IM time as possible; warmdown in between rounds (2 heats in each round)

After 4th round, 8-10 minutes of active recovery. Then...

1 x 200 IM race for time

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

Thursday, March 23, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 x 150 @ 2:30- swim/kick choice by 25's; #2, NO FREE. Then...

3 rounds of:

2 x 75 @ 1:15- dr/k/dr by 25's

2 x 25* kick w/bds FAST @ :30

No rest between rounds

*in 2nd round, go 2 x 50 kick fast @ :55; in 3rd round, go 2 x 75 kick fast @ 1:20

After 3rd round, check HR, then...

9 x 50 swim free or back, strong & even: 3 @ :50, 3 @ :45, 3 @ :40

1:00 rest, check HR

2 times through ("fast" swims no free in 2nd set):

3 x 50 swim @ :45

1 x 75 swim FAST @ 1:30

1 x 50 easy choice @ 1:30

3 x 75 swim 1:05

1 x 100 swim FAST @ 1:45

1 x 50 easy choice @ 1:30

3 x 100 swim @ 1:20

1 x 125 swim FAST @ 2:00

1 x 50 swim easy choice @ 1:30

6 x 50 easy choice @ :55

:30 rest

1 x 150 RACE in pairs

Check HR, change strokes for "fast" swims in 2nd round

Warmdown a bit before you get out & do a great job in school today. Remember to check the results from Men's NCAA's on swimswam.com when you can, stay on top of what the high-end competition is doing at the collegiate level. Have a great day!

Wednesday, March 22, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

This morning, warmup "as you feel," and make sure you're ready for the Long Swim (two options for  today)...

At 5:30a...

10 x 100 in 3 x 3's and then 1:

1- swim free or back @ 1:10/1:15/1:20

2-3, swim/kick by 50's @ 1:45 desc 1-2 in MRS (no free), get time on #2

:30 rest, check HR

4-5, swim free or back @ 1:10/1:15/1:20

#6- swim/kick by 50's- same stroke as #2-3, but faster

:30 rest, check HR

7-9, swim free or back @ 1:10/1:15/1:20

:30 rest check HR, then...

1 x 100 swim/kick in MRS (same stroke as above)- FAST FOR TIME

LONG SWIM

Two options today...

DISTANCE-

3 times through:

200 smooth & long free br3- HR 150 here

200 IM- 75 swim IM (no free)/50 kick on back/75 swim IM faster

200 swim free br3- HR 160 here

Hop out for 175 swim free from a dive (off the side), how close can you get to your 200 free Goal Time?

STROKE GROUP:

4 times through:

100 swim free br3, smooth & long

100 IM- 75 swim, last 25 kick free on back

100 swim free br3, faster

4 x 25 swim in MRS (no free), all fast @ :10 rest (even rounds @ :15 rest)

50 stroke drill (same as 25's)

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

Tuesday Morning, March 21, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 sets of:

3 x 25 drill choice @ :35

1 x 50 kick fast @ :35

1st 2 rounds, the drill is your MRS

last 2 rounds the drill is fly (your choice fly drill)

Check HR, take fins off

100- dr/k/dr/skulling by 25's

3 rounds of:

1 x 125 @ 2:00- 100 swim/drill by 25's, build swim to fast turn; last 25 is dolph kick w/bds

1* x 25 kick fast w/bds @ :30

*add 1 x 25 kick each round

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

6 x 50 @ :50- odds swim IM order by 25's, evens kick choice 1/2 under

2 x 150 swim free br3 @ 1:50/2:00/2:10; HR is 150/160 by 75's on 1st 150, 150/170 on 2nd 150

:30 rest, check HR

4 x 100 swim @ 1:15/1:20/1:25, 1st 25 is fly build, last 75 is backstroke

2 x 150 swim free br3- as above

:30 rest, check HR

7 x 75 swim/kick/swim by 25's in MRS no free, desc odds; odds @ 1:10/evens @ 1:00

2 x 150 swim free br3 as above

:30 rest, check HR

With fins, finish up with...

9 x 100 swim desc 1-3's @ 1:45 to race, go free/MRS/choice by rounds of 3

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

Monday Morning, March 20, 2022- written for SCY (GMU)

300 swim easy loosen

200 choice kick

1:00 rest

6 x 75 @ 1:10- 25 dolph kick on back, 50 choice drill (no free drill on even 75's)

Put fins on...

18 x 25 @ :30 in sets of 6:

2- drill

2- swim build (same stroke as 1st 2 x 25)

2 FAST underwater dolphin kick

Last round of 6, no free on the drill & swim

Check HR after #18 & take fins off

3 sets of:

5 x 50 swim choice w/fast turn @ :55*, except #4 is all kick w/bds

1 x 100 swim dps with perfect stroke

:30 rest after each round

*50's in 2nd round @ :50, in 3rd round @ :45

Warmdown a bit before you get out. Do a great job with your classes, get to your study halls, etc...Have a great day!

Monday, March 20, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

CONGRATS to Josef G., who went his ISCA cut at the meet yesterday! We're so excited to have you at the meet with us!

Some juicy kicking today...

4 UDK's off each wall...

4 x 75 @ 1:15- 25 kick on back, 50 fist free br3

4 x 50 @ :55 drill/kick on back by 25's in MRS, no free

4 x 75 @ 1:20- 50 kick (25 w/boards, 25 on back), 25 swim build to race pace; desc 50 kick

:30 rest to check HR, then...

4 x 75 @ 1:15- 25 kick w/bds, 50 swim (kick changes: #1 dolph kick, swim back/breast; #2 kick is free, swim is breast/free, etc...)

2 sets of 4 x 50 as follows:

swim @ :40 (or @ :45)- strong & even, except #3 is all kick w/bds on the same interval

Check HR after 2nd round of 4, then :30 rest...

9 x 100 in sets of 3:

1- 25 kick w/bds, 50 choice, 25 kick w/bds faster @ 1:40

2- 25 kick w/bds, 50 swim choice fast turn, 25 kick w/bds @ 1:30- hustle to make the interval

3 swim free br3, strong & even by 50's, @ 1:20

Check HR again, then 50 easy choice @ 1:30

4 x 100 kick w/bds best avg @ 3:00

1:00 rest

MYSTERY SET

If you guess it, you don't have to do it

The Mystery Set was a 200 kick fast for time, trying to be as close to your avg (x2) from the 4 x 100 kick above

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

Friday, March 17, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, anybody racing this weekend will do the usual- but, without fins

DISTANCE-

3 rounds of:

3 x 150 swim desc 1-3 @ 2:00 (@ 2:10 in 2nd round, @ 2:20 in 3rd round), get time

200 easy choice

1 x broken 150, different by round:

3 x 50 @ :10 rest in 1st round

75/50/25 in 2nd round @ :10 rest

25/50/75 in 3rd round @ :10 after 15 and :15 rest after the 50

200 easy choice after each round

Everybody else:

3 x 75 race IM from a dive @ 3:00, get times and figure avg 

(50 fly/25 back in 1st rd; 50 back/25 breast in 2nd rd; 50 breast/25 free in 3rd rd)

swim easy after each 75, then after 3rd 75

1 x 100 RACE from a dive (fly/back by 50's in 1st rd, then back/breast in 2nd rd, and then breast/free)

8 minutes active recovery after each round 

After 3rd round, finish up with 3 x 300 pull @ :20 rest w/choice equip

Warmdown a bit before you get out. Do an excellent job in school today & take good care of yourselves away from the pool this weekend. Have a great day!

Thursday, March 16, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

16 x 75 in sets of 4:

1-4, 50 ra2 la2 free drill (head still/roll hips/long stroke), 25 dolph kick on side @ 1:15

5-8, 25 dolph kick w/bds build, then 50 6ks back drill @ 1:10

9-12, 25 swim free 200 setup, 50 choice drill in MRS (no free) @ 1:05

13-16, swim 50 MRS w/fast turn, 25 kick on back 1/2 under, all @ 1:00

Check HR, then 100 dr-k-dr-skulling

1:00 rest

3* rounds of:

3 x 100 swim 25 build to fast turn in MRS (no free) @ 1:25/1:30

1 x 150 swim free br3 @ 2:00/2:10- HR is 150/160 by 75's; get time & desc 1-3

3 x 75 @ 1:10- 25 kick w/bds, 50 swim/kick by 25's no free @ 1:10

1 x 125- swim free br3, except middle 25 is br5 @ 1:30

Check HR, then 1:00 rest between rounds

*Anybody racing TOMORROW, go through this just ONCE, then finish with "the usual" with NO fins.

Anybody racing this weekend, go this TWICE, then finish up with "the usual" with fins.

Everybody else...

After the third round, check your HR, then go 1 x 50 easy choice. We'll finish up with...

1 x 150 RACE for time before you go.

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, March 15, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins & buoys...

6 x 75 breast pull w/dolph kick & flip turns @ 1:15- wide press, head down @ end

:30 rest, add shnorkel...

12 x 25 @ :35- breast pull w/free kick, except #3/5/7/9 are kick free head out (hold buoy) @ :20

:30 rest, check HR, take off shnorkel & buoy

1 x 300- 50 choice drill in MRS, 25 dolph kick on side, UNDER WATER

Check HR, then 1:00 rest, take fins off.

3 rounds of:

3 x 100 swim/kick by 50's in choice of stroke @ 1:35, desc 1-3

1* x 100 swim free br3- long & strong to make the interval, @ 1:15 or 1:20

No rest between sets

*add 1 x 100 free in each round

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

Anybody racing this weekend...

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

Everybody else...

LONG SWIM-

4 times through:

400 as follows-

  2x{150 swim back/breast by 25's ("IM style," tempo then kick)

      {50 kick fast/ez by 25's free w/bds

100 swim free br3- giddyup here!

Keep an eye on your time by 500's

Check HR after 4th time through

Warmdown a bit before you get out. Do an excellent job in school today & spend a few minutes visualizing your races this coming weekend- it'll be a great opportunity to achieve some of your goals. Have a great day!

Tuesday, March 14, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:30- 50 pull fist free br3, 25 breast kick on back

9 x 100, odds & evens as follows:

odds- pull free br 3/7 by 50's @ 1:30, desc 1-5

evens- 25 drill, 50 swim fast turn, 25 kick underwater @ 1:45- these are in MRS, no free

Check HR, then...

100 @ 2:00- dr/k/dr/skulling by 25's

Check HR again

2 rounds of:

6 x 50 swim/kick by 25's @ :50, descend to fast; except, #3's 3&5 are 75 swim free br3 @ :55

1 x 250 IM- swim (200), each 50 is build/fast by 25's; last 50 is kick all fast w/boards

Get time & check HR

:30 rest between rounds.

DISTANCE-

AMRAP

1 x 150 swim @ 2:00- HR = 150/160 by 75's

1* x 75 swim at Goal Pace @ 1:15

1 x 150 swim @ 2:00- 100 cruise (hand touch), 50 swim at closing speed

Check HR, then...

1 x 50 easy @ 1:30

*add 1 x 75 swim at Goal Pace in each round, up to 3, then back down to 1

STROKE GROUP-

AMRAP

2 x 75 swim S&L/giddyup/S&L by 25's @ 1:05

4 x 50 swim/kick by 25's in MRS @ :50 desc 1-3 to fast (#3 is swim free br3 @ :40, make interval)

1 x 100 @ 2:00- drill/choice by 50's, drill is MRS no free

4 x 50 swim at Goal Pace @ :50- except #3 is swim free br3 @ :40- just make the interval on #3

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

1 x 75 swim FAST for time in MRS- get time, then 25 easy choice

1:00 rest between rounds, check HR

Warmdown a bit before you get out. Do an excellent job in school today & get excited for your next meet. Anybody who raced this past weekend has to do their Best/Least-best/Differently or better talk with me today or tomorrow. Have a great day!

Monday, March 13, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, four rounds of:

6 x 25 fly pull free kick drill @ :35, except #4 is all fast UDK on stomach

1 x 50 kick fast on back, also @ :35

No rest between rounds; focus on UDK's and the breathing throughout the set

Check HR after 4th round, then take fins off

1 x 100- dr/k/dr/skulling by 25's

1:00 rest

4 rounds of:

4 x 50 @ :45 (or @ :50)-

#1- swim fly/free by 25's

#3- swim/kick fly by 25's

evens- swim long & strong free, fast turns

4 x 25 kick FAST w/boards @ :40*

No rest between rounds

*gets :05 faster by round

Finish up with...

1 x 300 @ 5:00- 100 kick fast w/bds, then 200 pull br 3/5/3/7 by 50's

2 x 75 swim free @ 1:05- go cruise/giddyup/cruise by 25's

1 x 300 @ 5:00- 200 kick fast w/bds, 100 pull br 3/7 by 50's

2 x 75 swim free- as above

1 x 300 kick fast for time- get time

:30 extra rest, get ready...

6 x 50 kick BEST AVERAGE @ 1:00

Check HR

Warmdown a bit before you get out. Do an excellent job in school today and get excited for your next (last) meet. Have a great day!

Friday, March 10, 20223- written for SCY

Meet Warmup, then...

RACE DAY!!

Today we went three rounds of:

1 x 125 race from a dive, get your time

8 minutes active recovery

1 x broken 100 kick (25/50/25, @ :15 & :10 rest)- get your time

When all three heats have finished 100 kick...

1 x 50 race from a dive

Go free/MRS (no free)/choice by round

The goal is to be as fast or faster on the broken 100 kick as your 125 swim.

Warmdown a bit before you get out. Do an excellent job in school today & remember: there is a workout here at GMU tomorrow morning with Peter's group, 10:30a-noon. Have a great day!

Thursday, March 9, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

5 x 50 drill/kick choice by 25's @ 1:00- 3-5, no free

4 x 75 @ 1:15- drill/kick/drill by 25's; 1st 25 drill is ra2 la2 free drill, keep head still/strong long

3 x 150 @ 2:20- 50 swim fast turn, 25 kick 1/2 under h2o; 2nd 75 is no free

Check HR, then continue right into...

9 x 100 in 3's

1-2, 25 kick w/boards, 50 swim back/breast by 25's, last 25 kick w/boards @ 1:45

#3- all kick w/boards, 1st 25 is dolph kick; get time, desc 1-3 to all out FAST

12 x 50 swim as follows:

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

4- swim IM order by 25's, focus on fast turns, @ :50

4- swim/kick by 25's in MRS no free, desc 1-4, @ :55

1:00 rest, check HR

Anybody racing Saturday or Sunday, finish up with...

24 x 25 @ :40- "the usual" in sets of 4, change strokes after each round of 4

Everybody else...

2 sets of:

3 x 150 swim free br3 @ 2:00 or 2:10; HR is 150/160 by 75's

1 x 275 swim free br3, target goal split of mile (1/6 of your mile goal time), @ 4:00

3 x 250 swim free br3, HR is 160/170 for 150/170 for last 100, all @ 3:20 (@ 3:40 if needed)

1 x 175 swim free fast for time, should be faster than 200 free goal time

Check HR, then 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today, and remember there will be regular workout tomorrow morning here, and then again at 10:30a here on Saturday Morning w/Peter's group. Have a great day!

Wednesday, March 8, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Anybody racing tomorrow...Meet Warmup, then a brief fin set

Anybody NOT racing tomorrow...

8 x 75 @ 1:15, drill-kick-drill by 25's

1-4 free

5-8 NO FREE, all the same stroke (should be MRS)

6 x 100 as follows:

odds- swim 25 MRS build to fast turn (same stroke you drilled above), 75 swim choice @ 1:25

evens- swim/kick by 50's desc 1-3 to fast @ 1:40

Check HR, then...

1 x 250 choice stroke, odd 50's swim fast turn, even 50's are drill (same stroke)

1:00 rest, check HR again

18 x 50 in 3 sets of 6

1-3, swim IM order by 25's, focus on turns- all @ :50

4-6, swim free br3 desc 1-3 @ :45/:40/:45 by 50

:30 rest, check HR, then continue...

7-9, swim/kick by 25's no free @ :50, desc 1-3

10-12, swim free br3 as above

:30 rest, check check HR, then continue...

13-15, swim IM order by 25's, focus on turns, @ :50

16-18, swim free br3 desc 1-3 @ :40/:35/:40 by 50

Check HR, then 50 easy choice

1:00 rest

LONG SWIM-

2 times through...

200 swim free br3- smooth & long, last 50 is giddyup (HR is 150/170 on last 50)

100 swim IM, last 25 kick arms up or UDK

200 swim free br3- as above, except 100/100

100 swim IM- as above

200 swim free br3- as above, except 50/150

100 swim IM- as above

200 swim free br3- hand touch to check time, then entire 200 is giddyup, get time & check HR

:30 rest for water between 1st & 2nd round

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, March 7, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 50 @ :55- catchup free drill/dolph kick on side by 25's

12 x 25 @ :35- fly pull free drill, except #'s 3/5/7/9 are fast UDK on stomach @ :20

Check HR, then take fins off, then...

1 x 200- drill/kick/drill/skulling by 25's

1:00 rest

6 x 100 @ 1:30- desc 1-3's as follows:

odds- 25 swim fly build to fast turn, 50 swim choice, 25 kick on back

evens- swim IM

Check HR after 3 & 6, then get right into...

1 x 200- as above

1:00 rest

Choice of stroke, but same stroke throughout:

4 x 50 swim @ :45/:50- strong & even, keep track of average time; #3 is swim/kick by 25's, (same stroke)

:30 rest, check HR

4 x 50 as above, but hold faster average

:30 rest, check HR

4 x 50 as above, hold same avg time, but @ :40 or :45 (:05 faster than 1st two rounds)

Check HR, then get right into...

1 x 200- as above

1:00 rest, check HR again

STROKE GROUP-

Until 6:15a (hopefully, 3 rounds):

4 x 25 drill @ :35- #3 is swim at 200 setup

4 x 50 swim at 200 Goal Pace @ 1:00*- go your pace, make it as smooth as possible, but go your pace

1 x 100 swim free br3 @ 1:10/1:15

No rest between sets

*anybody NOT racing this weekend, go these @ :55 in 1st set, and then :10 rest in 2nd set)

With fins, finish up with...

24 x 25 @ :40- the usual in sets of 4, change strokes after each round of 4

DISTANCE-

3 x 250 swim @ 3:15- 150 smooth & long, 100 strong (HR 150/160)

5 x 50 swim/kick by 25's desc 1-5 @ :50

2 x 250 swim @ 3:15- as above, HR 150/160 then 160/170

10 x 50 swim at Goal Pace @ :55

1 x 250 swim @ 3:15- as above, HR 160/170+

Check HR

8 x 75 swim at Goal Pace @ 1:20

Check HR

1 x 50 easy choice @ 1:30

1 x 175 swim for time, should be faster than 200 Free goal time

Check HR again, then warmdown

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

Monday, March 6, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet (20/12/10; distance goes 30/20/10, all @ 2:00 rest)

Anybody racing this coming weekend will go a juicy kick set after the warmup...

4 x 75 @ 1:15, 50 ra2 la2 free drill, 25 breast kick on back

2 x 125- 50 fist free drill, 25 dolph kick on side (under), 50 choice drill in MRS no free @ 2:00

8 x 25 partner kick @ :45-

odds- fwd ss at midpool

evens- straight kick, race

Check HR, then :30 rest before...

11 x 100 as follows:

odds- all kick, desc 1-6 @ 1:45

evens- drill/kick on back by 50's @ 2:00

Check HR after #11, then 100 dr-k-dr-skulling by 25's

1:00 rest

6 rounds of:

1 x 125 @ 2:00- 25 dolph kick w/bds build to fast/faster/faster (by rd, 2x), 100 swim IM smooth & strong

1 x 75 kick FAST for time w/bds @ 1:30

No rest between rounds, keep track of times on the 75's

After 3rd & 6th round...

3 x 100 @ 1:25 (or @ 1:35)-

25 swim fly build to fast turn, then 75 swim free or back- focus on UDK's and tempo on backstroke

After 6th round...

3 x 100 kick @ 3:00- best average ever!

Warmdown a bit before you get out & do an excellent job in school today. Get excited to race this weekend at 14&U's. Have a great day!

Friday, March 3, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Anybody racing this weekend will do the Meet Warmup, then 15 x 50 @ :55 (2 choice with fast turn, 1 strong- 200 setup, goal pace, something like that)

Anybody NOT racing this weekend will do the full Race Day set.

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, March 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 50 @ 1:00, odds & evens as follows:

odds- @ 1:00, drill/dolph kick on side by 25's

evens- @ :50, swim fast turn (same stroke as drill on odd 50's),/drill by 25's

:30 rest, know what you're doing on the following 100's:

15 x 100 as follows:

1- drill/swim by 50's @ 1:45

2- swim/kick by 50's @ 1:35

3- 25 swim fast turn in MRS (no free), 50 swim free br3 long & strong, last 25 kick on back, @ 1:25, these should get faster through the set

Check HR after #15, then 1:00 rest

Anybody racing this weekend:

Fins on for the usual (24 x 25 @ :40 in sets of 4)

Everybody else...

Fins on for 9 x 150 swim @ 2:40, desc 1-3 to fast!

DISTANCE- after 15 x 100's, get right into...

AMRAP:

1 x 250 swim free long & strong @ 3:20- HR higher on last 100 than first 150

3 x 50 swim at Goal Pace @ :50

1 x 50 easy choice @ 1:30

After every 3rd round, go 1 x 400 pull w/choice equip- keep stroke balanced & smooth

Wednesday Morning, March 1, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2* rounds of:

4 x 100 @ 1:45- 50 ra2 la2 free drill, 25 choice drill in MRS (no free), last 25 is dolph kick on side

4 x 75 @ 1:30- 25 swim in MRS build to FAST turn, 25 drill same stroke, :10 rest, last 25 FAST UDK

12 x 50 swim as follows:

1-3, swim IM order by 25's @ :50

4-6, swim free br3 smooth & even @ :45

7-9, swim/kick MRS desc 1-3 @ :50, no free

10-12, swim free smooth & strong @ :40

Check HR, :30 rest between rounds

*In 2nd round, after everybody finishes the 75's, instead of the 50's we'll go...

8 x 25 swim partner style @ :45, 4 free, 4 choice

Check HR

LONG SWIM-

Anybody racing this weekend will skip the long swim today and instead do a fin set (the usual, plus some 50's swim descend...) and then get out

6 rounds of:

150 swim free increase HR by 50 (distance go 250- 150 smooth & long/100 add kick)

100 swim IM- do what you can to get your time

:10 rest

50 kick FAST for time with board

After even rounds, go...

1 x 200- 25 drill/50 swim fast turn/25 skulling

Check HR after 6th round; then finish with fins (24 x 25 @ :40, the usual in sets of 4)