Thursday, June 29, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins & boards, 2 rounds of:

6 x 25 fly pull free kick drill @ :35 (#4 is fast UDK @ :25)

3 x 50 kick w/boards desc 1-3 @ :50 (#2 on back)

6 x 25 drill in MRS @ :35 (#4 is fast UDK @ :25)

3 x 50 swim/kick by 25's in MRS desc 1-3 to FAST @ :55

Check HR after each round

After 2nd round, take fins off & go the 100 dr-k-dr-skulling by 25's

3 rounds of:

2 x 50 swim IM order by 25's, fast turns @ :55

2 x 75 swim free br3 @ 1:05/:55 by 75

Check HR, :30 rest between rounds

DISTANCE- pace set from yesterday

STROKE GROUP-

AMRAP:

150 swim- 50 fast/100 drill-kick

150 swim- 100 fast/50 drill

150 BROKEN- 3 x 50 swim fast @ :10 rest

Check HR, then...

3 x 50 swim free br3 or 4/2 in 2nd gear @ :55

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

Warmdown a 200 (dr-k-dr-skulling by 50's) before you get out. Be thorough with your self-care away from the pool, we're racing in less than a month in St. Pete's! Tomorrow morning at the St. James, 7-8:30a. Have a great day!

Wednesday, June 28, 2023- written for SCM (outdoors @ FFX) and LCM (at StJ)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

4 x 25 @ :35-  choice drill (odds)/swim build to fast (evens)- same stroke for all 4

2 x 75 @ 1:20- sw/k/sw by 25's, desc 1-2

4 x 25 partner kick w/boards @ :45- same stroke for all 4, fwd ss @ midpool

1 x 100 swim freestyle br3 or 4/2 strong & even

1:00 rest between rounds, check HR

8 x 75 swim, evens are free br3 or 4/2 @ 1:10; evens are IM (no free) @ 1:20 desc 1-4

Check HR again

STROKE GROUP-

3 rounds of:

4 x 25 swim fast @ :45 (can be partner sprint)

1 x 100 dr/k/dr/skulling by 25's @ 2:30

4 x 25 swim fast @ :10 rest

50 easy choice @ 1:30

6 x 50 as follows:

1- swim all out fast in stroke (same as 25's) @ 1:00

2-3, swim free br3 or 4/2 in "2nd gear" @ :50

Check HR after #6, 1:00 rest between rounds

Finish up with 750 pull w/shnorkel & choice equip, desc 150's to what you can

DISTANCE-

LONG SWIM:

6 times through:

150 swim free br3 or 4/2- 75 is long & strong/50 strong & even/25 max effort

75 swim IM, effort increases as you go through the set so time gets faster (no free on this)

75 drill/kick/drill by 25's, mix up strokes by round

Check HR after 6th time through

Finish up with: 

7 x 150 free as follows-

odds- swim free desc 1-4 to max effort @ 2:20

evens- pull free w/shnorkel @ 2:40- watch head position, body line & balance; pull pattern under shoulders/body, not "outside" of shoulders

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

LCM- group going to LSC meets or FL (at the StJ)

600- 300/200/100

1:00 rest

With fins:

8 x 50 @ 1:00- odds drill, evens half UDK on stomach/half swim build

3 x 150 @ 2:40- 100 is 25 drill/50 swim fast turn/25 drill/50 kick fast on back

1 x 150 kick fast on back, 15m UDK

Check HR, take fins off

1 x 200 drill/k/drill/skulling by 25's

1:00 rest

3 rounds of:

1 x 100 swim strong & even free br3 or 4/2 @ 1:25

3 x 50 swim @ :55 in MRS desc 1-3, except #2 is free @ :45 make interval

1 x 100 swim/kick by 50's in MRS, get time & desc 1-3 to giddyup!

1:00 rest between rounds, check HR

DISTANCE-

2 sets of:

3 x 350 swim free br3 or 4/2- go 200 long & strong/150 add kick & go, all @ 5:20

50 drill @ 1:30

8 x 50 swim at Goal Pace @ 1:00 (in 2nd round, go these @ :50)

Check HR, then out & back easy @ 1:30

No additional rest between rounds

Finish up with:

With fins, 24 x 25 @ :40- the usual in sets of 4 (yes, 25's so you stop midpool)

STROKE GROUP-

AMRAP:

3 x 150 @ 2:40-

50 fast/100 cruise

100 fast/50 cruise

150 all swim fast

Check HR, then 1 x out & back @ 1:30

1 x 50 race (same stroke as 150's), target opening 50 speed of 100

At 8:15a, finish up with...

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

Warmdown a bit before you get out. Wear your sunscreen today, take good care of yourself away from the pool and get excited to race next month. Have a great day!

Tuesday, June 27, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

7 x 100 odds/evens-

odds, 50 drill/50 kick on back @ 2:00

evens, 50 swim/50 kick w/boards, desc 1-3

15 x 50 in sets of 5:

go swim/kick by 25's in MRS desc to fast @ :55, except #4 is always swim free br3 or 4/2 @ :40

Check HR, then 1:00 rest

8 x 200 in sets of 4 (1st set MRS, 2nd set can be free):

1-3, 75 swim/drill/swim faster by 25's @ 1:30; 50 swim GP @ 1:00; last 75 swim FFT

#4, 4 x 50 swim at GP @ :10 rest

1 x 200 dr/k/dr/skull by 25's after #4 & 8

With fins, finish up...

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

Warmdown a bit before you get out, and stay hydrated today. Be sure to wear your sunscreen if you're going to be outside for any length of time. Have a great day!

Monday, June 26, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ 1:00- drill/kick on back arms pointed up by 25's

4 x 75 @ 1:20- 50 breast pull dolph kick drill, 25 dolph kick on side UDK

8 x 25 choice drill in MRS no free @ :35- 3/5/7 are FAST UDK on stomach

4 x 50 kick choice @ :45

Check HR, then take fins off & go the 100

4 rounds of:

2 x 50 swim/kick desc 1-2 @ :55

1 x 75 swim IM @ 1:15

1 x 75 swim free br3 or 4/2 @ 1:00

4 x 50 kick FAST @ 1:05*

*gets :05 faster by 50

MYSTERY SET

We went 100's partner kick fast for time, one group at a time

Warmdown a bit before you get out. Stay hydrated today and wear your sunscreen if you have to be outside. Have a great day!

Monday, June 19, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 breast pul w/dolph kick, 25 kick free on back arms up

8 x 25 @ :35 choice drill in MRS (no free); #3/5/7 are fast UDK @ :25

6 x 50-

odds- swim fast turn/drill @ 1:00 in mrs NO FREE

evens all kick on back fast @ :40

1:00 rest, check HR & take fins off

Go the 100 (dr-k-dr-skulling by 25's)

20 x 100 as follows:

1- swim free strong & even @ 1:25 (or @ 1:30)

2- swim choice no free, 3rd 25 is swim breast, @ 1:40

3- 25 swim fly, 75 kick on back fast @ 1:45

4/8/12/16- 4 x 25 partner kick w/bds @ :45/:40/:35/:30 by 100

#20- ????

Friday Morning, June 16, 2023- written for SCM (outdoors @ CCF)

Meet Warmup, plus the following:

2x:

1 x 75 swim free br3 @ 1:00

1 x 50 sw/kick @ 1:00 (desc this 50 1-2)

No rest between rounds

2x:

1 x 75 swim free br3 @ :55

1 x 50 sw/kick @ :55 (desc this 50 1-2)

No rest between rounds

2x:

1 x 50 swim in MRS no free, go FAST/2nd gear by 25's, @ 1:00

1 x 75 swim free br3 @ :50

No rest between rounds

Then...

RACE DAY!!

Thursday, June 15, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

Some stroke work with fins, then, after warmup...

3 rounds of:

3 x 100 (various sw/k, IM or in MRS) desc interval gets faster by round

2 x 125 swim free br3 or 4/2 @ 1:45, desc 1-2 to something JUICY

Check HR after each round

With fins, finish up with...

9 x 150 swim @ 2:30 desc 1-3's to max effort

Go 3 free, 3 MRS no free, 3 choice (all the same stroke)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!

Tuesday, June 13, 2023- written for SCM (outdoors @ CCF)

1 x 600-300/200/100

1:00 rest

With shnorkels & buoys:

6 x 75 @ 1:30- 50 fist free drill/25 kick free (keep head down throughout), hold buoy for kick

6 x 75 @ 1:20- swim/kick/swim faster free by 25's, hold buoy for kick

Check HR, then go the 100 dr-k-dr-skulling y 25's

1:00 rest

With fins, stroke drilling...

DISTANCE-

AMRAP:

1 x 250 swim free br3 or 4/2- 150 long & strong/100 giddyup the legs, @ 3:30 (HR 150/170)

3 x 50 swim at goal pace @ :55

1 x 75 swim faster than goal pace

Check HR again, then easy 25 @ 1:30 back to starting end for next round

STROKE GROUP:

AMRAP:

3 x 100 @ 1:45* as follows-

1- 25 swim mrs fast turn/50 choice/25 kick on back 1/2 UDK

2- 50 swim mrs fast turn/25 choice/25 kick on back 1/2 UDK

3- 75 swim mrs desc 1-3 to fast/25 kick on back 1/2 UDK

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

1 x 75 race in mrs faster than GP

Check HR

*interval on 3 x 100's gets :05 faster by round

50's Goal Pace are @ :10 rest in even rounds (all @ 3:00)

At 6:25a, both groups warmdown a 200 dr-k-dr-skulling by 25's, then...

DISTANCE- race 1 x 175 free, goal is better than 200 lcm free

STROKE Group- race 1 x 100 in MRS, goal is =/- than half your 200 Best Time

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

Monday, June 12, 2023- written for SCM (outside @ CCF)

Warmdown from the meet:

12 x 75 @ 1:30/1:20/1:10 (by 2's), then...

20:00 swim

12:00 pull

10:00 kick

All @ 2:00 rest

Anybody who did NOT race at the meet, do the 600/12 x 75's, then we'll get to some strokework with fins

We'll finish with a big set of 100's:

1/1/1

1/2/2

1/2/3

1st one is always strong & even free

2nd is always swim/kick by 50's in MRS no free

3rd is always swim IM (last 25 is kick on back), desc to FAST

Warmdown a bit before you get out. Do an excellent job with your exams this week; regular schedule each day if you can be here. Have a great day!

Sunday, June 11, 2023- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

18 x 50 in sets of 6:

1-2, drill/kick UDK @ 1:05

3-4, swim/kick on back @ :55

5-6, swim free desc 1-2 @ :45 (or @ :50 if necessary)

For #'s 1-4, go 1st round free, 2nd round no free, 3rd round choice (same stroke)

1:00 rest after #18, check HR

6 x 400 as follows:

odd 400's- swim IM by 100's (25 of each stroke, last 25 kick UDK on stomach, @ 7:00, desc 1-3

evens- swim free br3 or 4/2 @ 6:00 (@ 6:30 if necessary); desc them as follows:

#2- 300 cruise/100 giddyup

#4- 200 cruise/200 giddyup

#6- 100 cruise/300 giddyup

Check HR after each 400 to monitor your effort

1:00 rest after #6, then an out & back easy

Finish up with...

Partner sprints as follows:

6 x 25 swim @ :45 (same stroke as your partner)

1 x 50 kick fast for time w/boards @ 1:30- still partner sprint, go :10 apart

No additional rest between rounds. 

Change strokes on the 25's after each round

Warmdown a bit before you get out. Do an excellent job preparing for your exams this week, and be sure to thank Heather for the workout. Regular schedule at CCF this week. Have a great day!

Friday, June 9, 2023- written for SCM (outdoors at CCF)

Meet Warmup, then...

RACE DAY!!

Today we'll go 2* rounds of the following:

Swim (all swim is FAST!) the following, with 3-4 minutes of active recovery in between each...

75 swim/:15 rest/50swim/:10 rest/25 swim

(3-4 mins active recovery)

3 x 50 swim all @ :10 rest

(3-4 mins active recovery)

25 swim/:10 rest/50 swim/:15 rest/75 swim

(3-4 mins active recovery)

See how close you can keep those broken times (total) to the 1st one

*The 1st round is in your main race stroke ("mrs"), no free; second round is your choice, but all the same stroke

Warmdown a bit before you get out, and help with the lanelines before you go. Be sure to thank Heather for the workout this morning. Have a great day!

Thursday, June 8, 2023- written for SCM (outdoors @ CCF)

Anybody racing today at WVU can do their Meet Warmup, followed by whatever else they need to feel ready to race tonight at the meet.

Anybody racing this weekend (starting tomorrow) can do their Meet Warmup, followed by...

9 x 50 in 3's:

1-2, swim/kick by 25's desc 1-2 @ :50 (or @ :55)

#3- all swim free strong & even @ :40 (or @ :45)

1:00 rest, then...

With fins:

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

Anybody who is NOT racing this weekend (or racing Saturday or Sunday at WVU) does the following:

1 x 600- 300/200/100

1:00 rest

3 sets of:

1 x 150 fist drill/kick by 25's (kick is halfway UDK)

3 x 50 pull free @ :55/:50/:45 by round, br 3/7 by 25's

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

8 x 25 choice drill in MRS (no free), #'s 3/5/7 are swim 15m fast/10m drill- all @ :35

1:00 rest, check HR

5 x 25 swim FAST in mrs @ :40, except #4 is 50 free swim @ :40

1 x 100 kick FAST @ 2:30

5 x 50 swim/kick by 25's @ 1:00 in MRS desc to FAST, except #4 is swim 75 free @ 1:00

2 x 50 kick FAST @ :10 rest, should be faster than 1st 100 kick

5 x 100 swim @ 1:40- 25 mrs build to FAST turn/50 choice swim/25 kick on back; except #4 is swim 125 free br3 or 4/2 @ 1:40

4 x 25 kick all FAST @ :10 rest, should be faster than 2 x 50 kick

5 x 150 swim free br3 or 4/2 desc to FAST @ 2:15 or 2:20, except #4 is swim 175 IM (skip last 25 free), can you make it on the same interval? Same interval plus :10?? Or plus :15???

1 x 100 kick FAST for time, 2 at a time in the lane so you can race, partner-style.

DISTANCE option:

2 rounds of:

1 x 450 pull free w/snorkels & buoys, paddles if you'd like, desc 150's to FAST, hand touch at 300 to get time for last 150

:20 rest, drop equipment, then...

1 x 900 swim free desc 300's 1-3 to your 150 pull time (x2); hand touch at 600 to get time

Check HR, 1:00 rest between rounds

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

Tuesday, June 6, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 50 @ 1:00- 25 drill, 25 kick on back w/arms pointed toward sky

4 x 25 swim FAST @ :35 (same stroke as drill on 50's above), #3 is fast UDK @ :25

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, then take off fins and go the 100 (dr-k-dr-skulling)

3 rounds of:

3 x 100 swim free br3 or 4/2 @ 1:25; #2 is 25 swim MRS fast/50 sw free/25 UDK @ 1:35

1 x 400 IM- each 100 is 75 swim/25 kick on back; get time, desc 1-3 to fast

Check HR after each round

DISTANCE-

12 x 75 @ 1:20- 3 swim at goal pace (can be mile pace), 1 easy

100 dr-k-dr-skulling

BROKEN 400: 4 x 100 @ :20 rest

STROKE GROUP-

3 rounds of:

4 x 50 swim at 200 goal pace @ 1:00

1 x 50 easy choice @ 1:30

Check HR after last 50 gp in each round

After 3rd round, go the 100 dr-k-dr-skulling; then...

BROKEN 200: 75/50/75, all @ :15 rest

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at WVU this weekend. For anybody RACING on Thursday at the meet, it's your choice if you want to swim at workout that morning (if not, be sure to leave for the meet early on Thursday so you can do the ENTIRE WARMUP at the meet). Have a great day!

Monday, June 5, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 25 drill @ :35

1* x 50 swim build to FAST turn, then fast UDK on 2nd 25

*add 1 x 50 per round; no free in 2nd round, choice stroke in 3rd round

Take fins off after 3rd round, then go the 100 (dr-k-dr-skulling by 25's)

9 x 50* in sets of 3:

1-2, swim/kick by 25's in MRS @ 1:00, desc 1-2

#3 is actually a 75 swim free @ 1:00 (same interval throughout, giddyup on the 75!)

No rest after the 75

Check HR after 2nd 50 sw/k in each round; check HR after last 75, then 1:00 rest

4 rounds:

2 x 100 sw/k by 50's in MRS (no free) desc 1-2 to FAST @ 1:45 (@ 1:50 if needed)

1 x 100 @ 1:25- swim 25 fast in MRS, 75 long & strong free

1 x 100 kick BROKEN w/bds (4 x 25 @ :10 rest in odd rounds; 25/50/25 @ :10r in even rds)

1:00 rest between rounds, go out & back easy if you'd like

With fins, finish up with...

24 x 25 @ :40- the usual* (with a TWIST) in sets of 4; go odd rounds swim, even rounds kick, focus on UDK's

Here's the TWIST:

after each round of 4 x 25 (that's the "usual" part)...

1 x 50 RACE for time @ 1:00- goal is SCY best time

No extra rest between rounds, check HR after each 50

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

Friday, June 2, 2023- written for LCM (USA Swimming SZ Diversity Select Camp at University of Houston)

AM workout at University of Houston (LCM)

1 x 600- 300/200/100

1:00 rest

2* times through:

4 x 50 @ 1:05- 35m drill, 15m fast UDK

4 x out & backs @ :40- swim fast to 15m/fwd ss/fast UDK back to wall

1 x 200, swim (150) desc those 50's 1-3 to what you can, kick on back for last 50, build

*same stroke for drill on 50's and swim on the out & backs

No free in 2nd round

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

4 x 50 swim long & strong free with your breathing pattern @ :55

1 x 250 swim free (150 cruise/100 add kick)

:30 rest, check HR

5 x 50 @ :50 swim strong & even free w/your breathing pattern (even 50's swim no free @ 1:00)

1 x 300 swim free w/your breathing pattern, desc 100's (long & strong/build kick/fast by 100's)

:30 rest, check HR

6 x 50 @ :45 swim strong & even free w/your breathing pattern (evens are swim IM order by 50 @ 1:00)

1 x 350 swim free w/your breathing pattern- goal is faster than your 400m goal time

Check HR

Finish up with...

3 x 450 pull free w/shnorkel @ :20 rest, hand touch at 300 to get time for last 150 (desc 1-3)

Check HR after #3

Warmdown a bit before you get out & change quickly so you're not holding up your teammates.

PM workout at University of Houston (LCM)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

3 x 50 @ 1:00- swim free br3/fist free drill br3- count strokes for both 25's, how close are they?

1 x 150 swim/kick/swim faster by 50's

:20 rest, then

1 x out & back: swim fast to 15m/fwd ss/fast UDK back to wall

:30 rest between rounds, check HR

Go last round choice stroke no free

Immediately following 3rd round, get into...

3 x 100 swim @ 1:35, go no free/free by 50's, desc 1-3 to what you can

1:00 rest, check HR

8 x 50 free w/your breathing pattern as follows:

odds @ :50- 35m long & strong, last 15m go

evens, "JMI," interval is :45/:40/:35/GO by 50

Check HR, then 1:00 rest

3 x 400 swim free w/your breathing patter @ 6:00 (@ 6:30 if needed)

Two options:

A)

#1- 250m long & strong/150m go!

#2- 200m long & strong/200m go!

#3- 150m long & strong/250M go!

Or...

B)

Neg split all 3 x 400, desc the 2nd 200 to giddyup!

Check HR after each 400 to gauge your effort

1:00 rest after #3

Finish up with pacework as follows:

8 x 50 swim at goal pace @ 1:00

:20 rest

1 x 150 swim @ 80-85% effort, get time

50 drill back to starting end

6 x 50 swim at goal pace @ :50

:20 rest

1 x 150 swim @ 90% effort, faster than #1, but not quite max effort

50 drill to starting end

4 x 50 swim at goal pace @ :10 rest

:20 rest

1 x 150 swim max effort, get time

Check HR, then drill back to starting end

1 x 900 pull free w/shnorkel, desc 300's (for last 300, how close can you get to your fast 150, x2?)

Check HR 

Warmdown a bit before you get out & change quickly so you're not holding up the group.