Friday, June 2, 2023- written for SCM (outdoors @ CCF)

Meet Warmup, then...

RACE DAY!!

Today went the following:

6 x 75 @ 3:00 race from a dive- keep track of avg time

8-10 minutes of active recovery after #6

With fins finish up with:

6 x 150 swim @ 2:40, desc 1-3's to all out max effort. Goal is faster than your avg time from the same 75's (x2); be smart with your effort and empty the tank on #'s 3/6

Warmdown 8-10 minutes before you get out. Do an excellent job in school today and get excited to race next weekend at WVU. Have a great day!

Thursday, June 1, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels, 3 rounds of:

4 x 50 pull free @ 1:00- go swim/fist drill by 25's, watch hands out front & count strokes

Drop the buoys for the 100, but NOT the snorkel

1 x 100 @ 1:45- 75 swim free (still w/shnorkel), desc 25's 1-3 to giddyup, last 25 is UDK as far as you can

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

3 rounds of:

3 x 25 choice drill in MRS @ :35

1 x 225 @ 3:40- by 75's, go swim/kick on back/swim faster

No rest between rounds

1st 2 rounds are MRS no free, 3rd round is choice, can be free

1:00 rest after 3rd round, check HR

4 times through:

3* x 100 @ 1:30 (or 1:35)- go 25 swim MRS build to fast turn, then 75 swim free long & strong

*2nd 100, go the last 25 kick on back, 1/2 udk

1 x 75 swim fast for time @ 1:45 (2:00 if needed, if the group is particularly big), keep track of avg time

No extra rest between rounds, but check HR after each 75

With fins, finish up with...

150's swim free (as many as possible), desc 1-2 @ 2:30; goal is faster than 2x your avg from the 75's fast free above. All the even 150's (#'s 2,4, 6, etc...) should be FAST

Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Stay well hydrated in the heat & have a great day! 

Tuesday, May 30, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

9 x 50 @ 1:00- choice drill/udk (one breath); go 3 free/3 mrs (no free) 3 choice (same stroke)

8 x 25 @ :35 breast pull free kick, except 3/5/7 are FAST udk @ :25

Check HR, then take fins off

6 x 50 swim free br3 or 4/2 @ :50, desc 1-6; #3/5 @ :40

1 x 100 swim in mrs @ 2:00- 25 build to fast turn, then 50 drill, last 25 swim FAST

6 x 50 swim strong & even free br3 or 4/2 @ :45

1 x 100 swim in mrs @ 2:00- 25 build/hand touch, check time, 25 swim fast, then 50 drill

6 x 50 swim free br3 or 4/2- odds @ :40 (JMI), evens @ :50- desc 1-2's

6 x 50 swim/drill by 25's in mrs:

odds- build, then drill @ 1:15

evens- swim fast (hand touch, get time), then drill @ 1:00

Check HR

in MRS, in heats:

1 x 175 race, no free

200 (dr-k-dr-skulling by 25's)

MYSTERY SET

For today's Mystery Set, after the 175, they had a choice:

A) race the 175 again, and they had to be better than the initial 175;

B) race a broken 200 (4 x 50 @ :10 rest), same stroke as the 175 (goal is better than 200 LCM goal time)

After some active recovery following that swim, everybody had to do whichever option they did NOT choose the first time around (ex: went the 175 race, then went the broken 200; they finished with an additional 175 race).

Warmdown a bit before you get out. Do an excellent job in school today & wear your sunscreen if you have be outside. Have a great day!

Monday, May 29, 2023- written for SCM (outdoors @ CCM)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

5 x 25 kick all FAST @ :35 (1-4 w/bds, #5 is UDK on stomach); 1st rd, kick on back

1 x 75 @ 1:40- 25 swim build to FAST, then 50 kick fast w/bds (1st rd can be kick on back)

No rest between rounds, check HR after 3rd round

With fins:

10 x 25 fly pull free kick drill @ :35, focus on "lift & drop" chin to breathe; #'s 3/6/9 UDK FAST

1 x 100- 25 swim fly build, middle 50 kick on back (1/2 way each length under), 25 swim fly fast

Check HR, then take off fins

1:00 rest

5 x 50 kick desc to FAST @ 1:00; #4 is swim free strong & even @ :45
1 x 100 swim IM, smooth & long, get time @ 2:00

5 x 50 kick desc to FAST @ 1:00; #4 is swim free strong & even @ :45

1 x 100 swim IM, faster than #1, @ 2:00

5 x 50 kick desc to FAST @ :55, #4 is swim free giddyup @ :40

1 x 100 IM swim, fastest of the day

Check HR, then out & back easy

1:00 rest

Two options today:

DISTANCE SET-

(AMRAP)

2 x 150 swim free br3 or 4/2 @ 2:10 (desc)

1 x 175 swim free br3 or 4/2 @ 2:10- hustle her to make the interval

1 x 250* swim free for time

Check HR, :30 rest

*in 2nd round, go a 350 fast for time; in 4th round go a 450 swim fast for time

KICK SET-
(AMRAP)

All 50's @ 1:00, keep track of avg time per 50...

1 x 50 kick fast/1 x 50 kick easy

2 x 50 kick fast/1 x 50 kick easy

3 x 50 kick fast/1 x 50 kick easy

:30 extra rest, figure avg time per 50 and double it

1 x 100 kick FAST for time, how close can you get to your avg time per 50, times 2?!?

1:00 rest between rounds, not more than that

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. Wear your sunscreen if you have to be outside in this heat. Have a great day!

Sunday, May 28, 2023- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of:

1 x 50 drill @ 1:00

1 x 100 swim/kick by 50's @ 1:30 (lanes 8-9 go @ 1:45); build swim to fast turn, kick is FAST UDK

Go 2 rounds free, 2 rounds MRS no free, and last 2 rounds choice

Check HR after 6th round, then take fins off

4 x 150 as follows:

odds- @ 2:20 swim free br3 or 4/2, desc 50's 1-3, get your legs going @ 3rd 50

evens- @ 2:40, go swim/kick/swim faster by 50's in mrs, no free

Check HR again, then 1:00 rest

4 rounds of:

1 x 50 drill @ 1:00

3 x 50 swim FAST in mrs @ 1:00

2 x 50 swim free br3 or 4/2 @ :45- long & strong here, not soft or "hanging on"

1 x 50 drill @ 1:00

2 x 50 swim FAST in mrs @ :15 rest (all @ 2:00)

**check HR after 2nd 50**

3 x 50 swim strong free br3 or 4/2 @ :50- not all out here, but 2nd gear, be consistent with your time

Check HR again, compare to HR after 2 x 50 @ :15 rest

1:00 rest between rounds

Go 2 rounds MRS and 2 rounds choice

With fins, finish up with...

(AMRAP)

50's partner sprint @ 1:30- go 25 swim/fwd ss/25 UDK on stomach- RACE here!

Go 2 free, 2 NO FREE, 2 choice (same stroke for both partners)

At 10:40a, we'll go a single 50 from a dive, racing your partner

Warmdown a bit before you get out. Do an excellent job with your HW today (don't wait until tomorrow to do it), and remember tomorrow's workout is at CCF (8:30-10a). Wear your sunscreen & have a great day!

Friday Morning, May 26, 2023- written for SCM (outdoors @ CCF)

Another pretty cool morning today (46 degrees @ 4:15!), so we're going to modify our RACE DAY to keep things moving:

Meet Warmup, then...

4 x 50 swim/drill by 25's @ :55- in MRS no free; build the swim to FAST TURN

1 x 100 @ 1:25 swim free br3 or 4/2- smooth & long/giddyup the legs by 50's

4 x 50 swim/kick by 25's @ :55- no free, focus on fast udk's

1 x 100 @ 1:20- swim free br3 or 4/2, smooth & strong on 1st 50, then add kick; faster than #1

4 x 50 @ :50- swim free br3 or 4/2, all strong & even, good udk's

1 x 100 swim in MRS no free, 50 build/50 fast

Check HR, then 1:00 rest

Modified RACE DAY Set:

(work together in groups, 2 lanes at a time)

One lane races a 75 FAST for time (lanes 2/4/6); then slide into the odd# lane (1/3/5) and drill an additional 75. The other group will slide into the even# lane to swim their fast 75 when the 1st group starts drilling.

6 x 75 @ 1:30 (give or take), odds are RACE for time in MRS, evens are drill (same stroke)

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

6 x 75 @ 1:30- as above, but these 75's can be a different stroke (can be freestyle by special dispensation only)

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

If there is time, we'll go a 3rd round of 6 x 75's, IM (by 25's, no free)

Warmdown a bit before you get out. Do an excellent job in school today & remember the workout schedule for Sunday/Monday (Sunday 9a @ St. James, Monday 8:30a @ CCF). Wear your sunscreen & have a great day!

Thursday, May 25, 2023- written for SCM (outdoors @ CCF)

1x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

3 x 25 choice drill @ :35 (diff stroke by round)

1 x 75 @ 1:30- swim FAST (same stroke as 25's) to hand touch, 25 drill (same stroke), 25 UDK on stomach, FAST

Go free/no free by rounds

Check HR, then take fins off & go the 100 dr-k-dr-skulling

3 rounds of:

4 x 50 swim/kick by 25's desc to FAST, except #3 is always swim 75 freestyle br3 or 4/2

rds 1&2 @ 1:00 (free then no free by round), 3rd round choice, but all @ :55

Check HR again

2 options today, Stroke Group (non free) & Distance

STROKE GROUP-

6 rounds of:

50 drill @ 1:00

3 x 25 swim FAST @ :10 rest (all @ 2:00)- all one stroke, same stroke as the 50 drill

1 x 75 race for time @ 1:30

Change strokes after every two rounds, or go 3/3

No additional rest between rounds

DISTANCE GROUP-

5 rounds of:

2 x 200 swim free br3 or 4/2; desc 1-2 @ 2:50 (or @ 3:00)

1 x 225 swim free, same interval, @ 2:50- check HR, then go 25 easy choice @ 1:00

After 3rd round...

1 x 600 pull free w/shnorkel & buoys, desc 150's to giddyup

1:00 rest after 600, but no more than that

Warmdown a bit before you get out. Do an excellent job in school today & wear your sunscreen if you have to be outside in this heat. Also, keep an eye on your email for an update on WORKOUT SCHEDULE FOR SUNDAY & MONDAY of this weekend. Have a great day!

Tuesday, May 23, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With shnorkel & buoys:

6 x 75 @ 1:40- 50 fist free drill, 25 skulling- head stays flat in the water

:30 rest, take off shnorkel & buoy

6 x 75 @ 1:20- 25 swim free build to fast turn, then 50 drill/swim by 25's in MRS no free

Check HR

15 x 50 in sets of 5:

1-5 swim free br3 or 4/2 @ :50- strong & even

6-10, swim build to race pace turn in MRS, then drill (same stroke) @ :55 no free here

11-15, swim strong & even free br3 or 4/2 @ :45

Check HR

1 x 100 dr-k-dr-skulling @ 2:00, then right into...

4 rounds of:

3 x 50 swim at 200 GP @ 1:00 (no free)

1 x 150 swim free br3 or 4/2, go 150/160+ HR (by 75's)

Get time, then right into...

50 drill perfect in MRS @ 1:00

3 x 50 race in MRS @ :10 rest (same stroke as 3 x 50 @ 1:00 GP)

If there is time, finish up with...

25 w/fins, race partner sprint 

Warmdown a bit before you get out. Do an excellent job in school today & stay well hydrated. Back here on Thursday Morning, have a great day!

Monday, May 22, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 @ 1:00- br pull free kick drill/choice drill by 25's

8 out & backs (to 15m) @ :45- sit & spin back drill/fwd flip turn/fast UDK back to the wall

1 x 200 swim fast turn/kick on back with arms pointed UP, by 25's

Check HR, take fins off & go the 100 dr-k-dr-skulling

1 x 200- same as above, no fins but still with FAST turn & kicking free on abck with arms UP

1:00 rest, check HR again

8 x 25 partner kick RACE @ :45, then...

5 rounds of:

1 x 75 kick fast @ 1:25*- get time

1 x 100 swim strong & even free @ 1:25*

1 x 75 kick fast @ 1:25*- add to first 75 for 150 total, figure avg time per 50 (x2)

1 x 100 swim strong & even free @ 1:25*

:30 extra rest

2 x 50 kick fast for time @ :10 rest- trying to faster than avg time per 50 x2

1:00 rest

*intervals go to 1:30 in 2nd round, then 1:35 in 3rd round, then back down to 1:30 (4th round) & 1:25 (in 5th round)

Warmdown a bit before you get out & do an excellent job in school today. Be sure to drink your water and stay hydrate dif you have to be outside in this heat. Have a great day!

Sunday, May 22, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- kick/drill/kick by 25's, no free last 2; focus on UDK's

4 x 100 @ 1:50- 25 dolph kick w/bds build/50 drill/25 free kick fast w/bds

2 x 125 swim free br3 or 4/2 @ 1:50, desc 1-2 to what you can

Check HR, then 1:00 rest

3 x 400 as follows

odds- swim IM (4 x 100 IM's) desc 100's; last 25of each 100 is kick on back

#2- pull free w/shnorkel & buoys, desc 100's 1-4 to something legit

Check HR

3 x 300 swim free br3 or 4/2 @ :20 rest, desc 1-3 to something JUICY

Check HR

3 x 200 in mrs (no free) as follows:

100- swim/drill by 25's, build the swim to a FAST turn

50 kick fast on back, 1/2 UDK

(hand touch here to check time)

50 swim faster than 200 GP

Let's try these @ 3:30, but make the fast stuff, FAST

Check HR

If there is time, finish up with...

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

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. WEAR YOUR SUNSCREEN if you have to be outside today- and drink your water, too. Have a great day!

Friday Morning, May 19, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

LET'S KEEP IT MOVING AGAIN THIS MORNING

With fins:

15 x 50 @ :50/1:00 odds & evens- odds kick on back (1/2 UDK), evens drill NO FREE

Check HR & fins off, then...

100 dr-k-dr-sw

1:00 rest

4 x 50 swim free br3 or 4/2 @ :50- strong & even here

4 x 50 swim/drill by 25's in MRS (no free), build the swim to a race-pace turn; all @ 1:00

4 x 50 swim strong & even free @ :45

6 x 25 race in MRS @ :45- can go partner sprint if you can race somebody the same stroke

Check HR, then 1:00 rest

Two options today (both are done AMRAP)-

STROKE GROUP-

2 x 200 @ 4:00-

#1

75 swim build @ 1:30

50 swim FAST @ 1:00

75 drill/kick/drill by 25's @ 1:30

#2

75 swim FAST @ 1:30

50 drill @ 1:00

75 swim FAST @ 1:30 (in even rounds, this 75 is 3 x 25 swim fast @ :10 rest)

Check HR, then...

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

1:00 rest

DISTANCE GROUP-

2 x 150 swim free br3 or 4/2 @ 2:20, desc 1-2 to what you can

1 x 250 pull free w/shnorkel & buoy (paddles for even rounds) @ 4:00- about 85% effort here

2 x 250 @ 4:00- 100 swim IM/50 choice drill/100 swim IM faster

1 x 150 swim free fast for time (think, "closing speed" in your 400 IM or Free)

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

Warmdown a bit before you get out and be sure to take all your equipment with you. Do an excellent job in school today and be sure to check your email for the workout schedule this weekend (we're here at CCF and NOT at the St. James). Have a great day!

Thursday, May 18, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

3 x 200 @ 3:20- 100 drill, 100 kick on back- desc the 100 kick & focus on UDK

1:00 rest, take fins off

6 x 75 @ 1:20 (let's keep it moving this morning)- 50 drill in MRS, 25 choice kick on back (1/2 UDK)

8 x 50 - odds swim long&strong free @ :50, evens are swim/kick by 25's in MRS @ 1:00, desc 1-4

1:00 rest, check HR

3 x 100 swim free br3 or 4/2 @ 1:35- 25 smooth & long/50 build/25 giddyup the kick

1 x 50 swim FAST in MRS, get time

:30 rest

3 x 100 as above @ 1:30

2 x 50 swim FAST in MRS @ :55

:30 rest

3 x 100 swim as above @ 1:25

3 x 50 swim FAST in MRS @ 1:00

:30 rest

3 x 100 swim as above @ 1:30

3 x 50 swim FAST in MRS @ :10 rest- add up for 150 time (x2 for 300 total, get 100 avg))

:30 rest

3 x 100 swim as above @ 1:35

1 x 100 swim FAST for time in MRS, goal is to be faster than 100 avg from broken swim above

Check HR

With fins, finish up with:

1 x 400- go free/no free by 100's; the turn end of the pool is swim FAST, the start end is drill (same stroke)

Check HR again, then fins off for the 100 (dr-k-dr-skulling by 25's)

Do an excellent job in school today & brng some hot chocolate tomorrow morning, it'll be frosty again. Have a great day!

Tuesday, May 16, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:30- 50 ra2 la2 free drill, 25 "Tombstone" kick w/boards

4 rounds of:

1 x 25 partner kick RACE @ :45

(loser of the partner kick 25 then swims 1 x 50 strong fly @ 1:00)

3 rounds of:

4 x 50 @ 1:00- kick w/boards build/swim strong (alternate, as boards will be at far end)

2 x 125* swim free br3 or 4/2 @ 2:00 desc 1-2 to juicy

*in 2nd rd go 2 x 150 @ 2:30

in 3rd rd go 2 x 175 @ 3:00

2nd 125/150/175 in each round should be giddyup!

Check HR after each round

8 x 25 @ :50- 1/2 FAST udk, then 1/2 drill in mrs (no free)

1:00 rest, get water

AMRAP:

3 x 50 swim IM order by 25's @ :50 (these are free long & strong in every 3rd round)

50 drill in MRS @ 1:00

2 x 50 swim FAST in MRS @ 1:00 (these are @ :10 rest every 3rd round)

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

Monday, May 15, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

4 rounds of:

1 x 125 @ 2:00- drill/swim by 25's, build speed w/kick on the swim

1 x 75 kick/swim/kick by 25's @ 1:30, last 25 kick faster than first 25 kick

No rest between rounds; go odd rounds free, even rounds main race stroke (MRS), no free

Check HR after last round, then 100 dr-k-dr-sw by 25's

1:00 rest

With kickboards, 6 times through:

1 x 25 partner kick- 

whoever loses (between you & your partner) has to swim a 50 strong & even (fly in even rounds!)

After 6th round, go the 100 dr-k-dr-sw

12 x 50 swim as follows:

1-2, swim strong & even free br3 or 4/2 @ :50

3-4 swim/kick in mrs desc 1-2 to fast @ 1:00 (no free on these)

Check HR after #12, then 1:00 rest

9 x 100 in 3's as follows:

1-2, 25 dolph kick w/boards, 50 kick free on back, 25 breast kick w/bds @ 1:50, desc 1-2

#3- swim/kick by 50's (kick w/bds) in MRS, no free, FAST @ 1:40

3 x 100 swim free br3 or 4/2, except 3rd 25 is kick on back, all @ 1:40 desc 1-3 to what you can

Check HR, go out & back easy, then...

1 x 100 kick fast for time on back, get time

1:00 rest

Until 6:30a...

1* x 50 kick fast for time w/boards @ 1:00

1 x 50 swim free- middle 25 is FAST, @ :50

*add 1 x 50 kick fast @ 1:00up to 5 x 50, then back down

50's FAST need to be faster than half your time from the 100 kick fast after the 100's above

Warmdown a bit before you get out. Do an excellent job in school today, make sure you're on top of things, you don't want to be playing catch-up in June. Have a great day!

Sunday, May 14, 2023- written for LCM @ StJ (Happy Mother's Day!)

1 x 600- 300/200/100

1:00 rest

With fins, 12 x 50 as follows:

odds- 1/2 swim (build) 1/2 drill @ 1:00

evens- all kick fast UDK on stomach @ :50- one breath only

Check HR, take fins off

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

1:00 rest

12 x 50 as follows:

odds- swim long & strong free br3 or 4/2 @ :45

evens- swim in MRS (no free) @ 1:00 (#2 is build; #4 is at 200 GP; #6 is faster than GP- 2x through)

Check HR after #12, then go the 100

1:00 rest

5 rounds of:

150 swim free br3 or 4/2 @ 2:10

150 swim free as above, faster, @ 2:20

BROKEN 200- 50 swim FAST in MRS (no free), :15 rest, then 150 swim free, faster than #2 above)

Check HR, then out & back easy

1:00 rest between rounds

With fins, finish up with...

400 IM- scoreboard end of the pool is swim FAST, start end of the pool is drill; IM order by 100's

Check HR & 100 easy before you get out

Make sure you're following the right schedule this week, and watch your email for an update on next Sunday Morning (StJ is hosting a meet, so no LCM next Sunday). Have a great day!

Friday Morning, May 12, 2023- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

6 x 25 @ :35- fly pull free kick drill (head down before hands come around); #4 is FAST UDK (stomach)

3 x 50 @ 1:00 swim/kick fly by 25's, desc 1-3 to something JUICY!

1 x 75 kick FAST for time- go 50 dolph kick with boards, last 25 UDK on stomach

Check HR after each round

After 3rd round, take fins off and go the 100 dr-k-dr-skulling by 25's

1:00 rest

5 x 50 swim strong & even free br3 or 4/2 @ :50 (#2/4 are swim fly/free)

4 x 50 kick w/boards best average @ 1:00

4 x 75 swim 25 fly/50 back (tempo on the backstroke) @ 1:10

1 x 300 swim IM (75 of each stroke)- get time/check HR

5 x 50 swim strong & even free br3 or 4/2 @ :45 (#2/4 are swim fly/free)

4 x 50 kick w/boards best average @ 1:00

4 x 75 swim 25 fly/50 back- as above, @ 1:15- faster avg than 1st round

1 x 300 swim IM (75 of each), faster than 1st 300- get time/check HR

8 x 50 swim strong & even free @ :40 (odds); evens are swim/kick fly @ :50

4 x 50 kick w/boards best avg @ 1:00

4 x 75 swim 25 fly/50 back (as above) @ 1:20, hold fastest avg of the day

Check HR, :30 extra rest

1 x 350 swim IM (75 of each, 50 kick w/boards at end), target your 400 IM time (SCY)

Warmdown a bit before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Have a great day!

Thursday, May 11, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ :55- 25 dolph kick breast pull drill (w/flip turn), 25 dolph kick on side (under)

12 x 25 @ :35- 2 are breast pull w/free kick drill, 1 is fast UDK on stomach

Check HR, take fins off & go the 100 dr-k-dr-skulling by 25's

4 rounds:

1 x 75 swim free br3 or 4/2 @ 1:00 (just make interval)

3 x 50 swim breast/free by 25's @ :55, desc 1-3 (interval gets :05 faster by round)

1 x 75 swim 25 back/50 breast FAST @ 1:30

1 x 50 kick fast for time w/boards @ 1:30 (add 1 x 50 in each round)

No rest between rounds, check HR after kick in each round

With fins, finish up with...

9 x 150 @ 2:40- desc 1-3's to max effort (go free/breast pull wdolph kick/choice by round)

Warmdown a bit before you get out; be sure to help with the lanelines. Do an excellent job in school today & be thinking about your goals for LCM. Have a great day!

Tuesday, May 9, 2023- written for SCM (outdoors @ CCF)

1 x 600 (300/200/100)

1:00 rest

With fins, 2 times through:

6 x 25 @ :35- breast pull with free kick drill- get flat at the end of each stroke

4 x 75 @ 1:20- breast pull w/dolph kick drill- do flip turns & desc 1-4; last 25 of each 75 is dolph kick on stomach underwater- one breath MAX

Check HR after each round

After 2nd round, take fins off & go the 100 drill/kick/drill/skulling by 25's

1:00 rest

18 x 50 in sets of 6 as follows:

1-2, strong & even freestyle br3 or 4/2

3-5, swim breast/free by 25's, fast turn

#6- all swim breaststroke- let the kick drive you

Go 6 @ :55, 6 @ :50 and 6 @ :45 (take :30 rest between 2nd & 3rd round of 6, check HR)

Check HR after #18, then go the 100 dr-k-dr-skulling by 25's

1:00 rest

AMRAP:

2x-

1 x 25 partner kick w/boards @ :45- this is partner kick (2 at a time), so RACE

Whoever loses the partner kick 25 has to go 1 x 50 as follows:

1 x 50 fast underwater dolph kick on stomach/swim 4th best stroke (no free); the winning partner can wait on the wall

After the 2nd round of the 25 & 50, everybody goes...

1 x 75 @ 2:00 kick FAST for time with boards (one at a time)- target your best 100 free best time (SCY); this is free (odd rounds) or IM by 25's (even rounds)

After every 3rd round...

1 x 150 swim strong & even free br3 or 4/2 (or backstroke)- who can break 1:40? 1:35?!? 1:30?!*!?

Check HR and get ready for the 25 partner kick/50 in 4th best stroke again

Warmdown a bit before you get out. Be sure to thank Jackson for the workout today & do a great job in school. Be thinking about your LCM goals for this Summer so we can talk about them later this week. Have a great day!

Monday, May 8, 2023- written for SCM (outdoors @ CCF)

1 x 600 (300 swim freestyle, 200 reverse IM drill/100 kick on back)

1:00 rest

Swimdown from the meet:

8 x 50 @ 1:00- 2 drill/dolph kick on side, 2 swim/dolph kick on side (go 4 free, 4 no free)

12 x 25 in sets of 6 as follows:

1-3, choice drill @ :35 (same drill for all 3)

4-6 kick on side desc 1-3 @ :45, except #2 is all UDK on stomach

1:00 rest, check HR

20 minute swim, change strokes every 400 if you'd like (watch head if there aren't any flags)

1:00 rest, check HR

12 minute pull w/shnorkel & buoy; wear paddles if you'd like, but only for a 250 at a time (then take them off for a 250)

1:00 rest, check HR

8 minute kick- 100 on back (focus on fast UDK's off each wall), then 50 fast kick w/boards

1:00 rest, check HR

If there is time, finish up with...

Partner kick 25's @ :45-

odds- all choice w/fwd somersault at midpool

evens- breast kick to halfway, then backwards somersault, then dolph kick to the end

Warmdown a single 100 dr/k/dr/skulling before you get out, be sure to thank Jackson for the workout this morning. Do an excellent job in school today, spend some time thinking about your swims from the meet this past weekend. Have a great day!

Thursday, May 4, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 50 drill/25 kick under (x2); #3 is 50 swim fast turn/25 kick under

2 rounds:

3 x 100 @ 1:40- 25 kick all fast (UDK's and kick on surface, all fast), then sw/dr/sw by 25's

6 x 25 partner sprint @ :45- all kick w/bds in 1st round, all swim in 2nd round

1 x 300 pull free w/shnorkel & buoys, paddles if you'd like; desc 100's 1-3

Check HR after each round

STROKE GROUP-

4 rounds:

5 x 50 in mrs swim at 200 GP @ 1:00* (#3 is drill in 1st rd; #2 is dr in 2nd round; #1 is dr in 3rd rd)

1 x 125 swim strong & even free br3 after 1st round; 150 free sw after 2nd round; 175 swim free in 3rd rd

Check HR

50 easy after 3rd round; 4th round is 5 x 50 GP, then a MYSTERY SET...

DISTANCE-

3 times through:

4 x 75 swim at GP @ 1:20

50 easy @ 1:30

1 x 275 swim for time (desc rounds 1-3)

1:00 rest between rounds

Wednesday, May 3, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

100 drill/swim by 25's @ 1:40 (2nd round, no free)

150 swim/kick by 25's @ 2:30- desc the 3 x 50 to what you can (2nd round, no free, same as 100)

200 @ 3:20- 100 swim dps (fast turns), 100 kick fast (2nd round, no free- same as 100/150)

No rest between rounds, check HR after 2nd round

3 times through:

3 x 50 swim in mrs (no free) @ :50- odds are FAST turn, #2 is at 200 goal pace (2nd rd 1/3 gp; 3rd all 3)

2* x 75 swim free br3 or 4/2 @ :55

*add 1 x 75 swim free @ :55 in each round

:30 rest after each round, check HR

LONG SWIM-

3 rounds of:

375 (3 x 125) in mrs, each 125 is 50 swim fast turn/25 kick on back/50 swim fast

150 swim free 75 L&S, 75 giddyup

Check HR after 3rd time through

With fins, finish up with...

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

Tuesday, May 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With buoys, 2 rounds of:

4 x 50 @ :55- pull free/fist free drill by 25's- br3 throughout

4 x 25 @ :40- odds, kick free flat face (hold buoy out front); evens- backstroke drill ("one stroke at a time"), holding buoy behind your head

2 x 75 swim backstroke @ 1:10, desc 1-2 to what you can

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

3 rounds:

2 x 25 sit & spin back drill @ :35

2 x 50 swim backstroke @ :55 as follows:

#1- tempo based stroke ("IM style")

#2- giddyup the kick, like you're setting up the 100 backstroke

No rest between rounds, check HR after each round

4 rounds of:

3 x 50 swim IM order by 25's @ :55- fast turns throughout

1 x 450 swim free* br3 or 4/2- desc the 150's (HR = 150/160/170 by 150)

:30 rest between rounds, check HR

*in even rounds, the 450 is swim backstroke as follows: desc 100's 1-3 to what you can, then desc the last 3 x 50 from 200 setup to 200 GP to fast for time, by 50 

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, May 1, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 75 dr-k-dr by 25's @ :50

3 x 50 sw/k by 25's @ :55* (*gets :05 faster by round; 2nd round is MRS no free)

1 x 50 swim free br3 or 4/2 free @ :35 (or @ :40)

No rest between rounds, check HR after 3rd rd

3 times through:

6 x 100- odds & evens:

odds- swim 50 choice/25 kick on back/25 swim fast MRS no free @ 1:25

evens- kick FAST for time, 50 w/bds, 50 on back @ 1:45- get times

After #6, check HR, then...

50 kick fast for time w/bds after 1st rd

100 kick fast for time w/bds after 2nd rd

BROKEN 150 kick w/bds after 3rd rd (3 x 50 kick @ :10 rest)

Finish up with...

25's partner kick w/bds @ :45 (odds) and :25 (evens)

Saturday, April 29, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 25 x 25 in sets of 5:

1-2, fly pull free kick drill @ :35

3-4, choice drill no free or fly, @ :35

#5- fast UDK on stomach, 1 breath or fewer, @ :20

No rest between rounds of 5

Check HR after #25, then come back to the start end & take off fins

3 rounds of:

1 x 75 dr/k/dr by 25's

3 x 50 swim/kick by 25's @ :50, FAST turn for each, desc total time 1-3; same stroke as 75

1 x 50 swim free br3 or 4/2 @ :35- giddyup the legs here

No rest between rounds

Check HR after 3rd round

1st rd is fly (75 & 50's sw/k); 2nd rd is back and 3rd rd is br

Check HR after 3rd rd, then go the 100 dr/k/dr/skulling

1:00 rest

AMRAP:

1 x 250 swim free br3 or 4/2 @ 3:15- smooth & long, JMI

1 x 400 IM (75 sw of each stroke, then 100 k at end w/bds)- get time, desc 400 through the set