Monday, July 24, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 @ 1:00-

odds, drill/kick by 25's- 1st 15m of kick is fast UDK

evens- 15m udk, build to FAST breakout/15m swim fast turn/20m drill

Go 4 free and 4 no free

Check HR after #8, then take fins off

Anybody who raced at the meet this weekend does the swimdown:

20 min swim

12 min pull

10 min kick

All @ 2:00 rest

Everybody racing at St. Pete's this week continues with the following:

8 rounds of:

1 x 50 @ 1:05- drill/kick by 25's, last 15m kick is fast UDK

1 x out & back to 15m, go UDK to 15m/fwd ss/swim fast back to the wall, all @ :45

Go 4 rounds free, 4 rounds no free

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

1:00 rest

5 rounds of:

2 x 50 swim smooth & long free br3 or 4/2 @ :55- nothing sloppy here; last 2 rounds can be choice stroke

1 x 75 swim IM, not fast, but sharp strokes & fast turns

Check HR, then choice skulling back to the starting end

:30 rest between rounds

With fins, 

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

Odd rounds of 4 free, even rounds of 4 are no free; can be partner-sprint if you have 2 in a lane

Finish up with...

1 x 300 pull free w/shnorkel & buoy, paddles if you'd like, ascend the 100's 1-3, let your HR come down

Check HR, then...

1 x 200 dr-k-dr-skulling by 50's

Check HR again

That's a wrap for this year. Be sure to collect all your goodies on the way out & get excited to race in St. Pete's! For anybody going on break, enjoy the time off; be sure to give your blood a rest, but stay active: offer to help around the house, walk the dog, get ready for the upcoming school year, etc...

See everybody in St. Pete's, or in September. Have a great day!

Sunday Morning, July 23, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

4 x 50 @ 1:00- 35m drill/15m udk- small fast dolph kicks on side or stomach

4 x out & backs to 15m @ :45- udk as fast as you can/fwd ss @15m/drill back to the wall

3 x 100 @ 3:00 as follows:

35m swim @ 1:00 (build to race pace by 25m & hold speed)

30m swim @ 1:00- fast into the turn & udk to 15m

35m swim @ 1:00- build speed to race pace and work the finish

Go 1st set free, 2nd set choice no free (all one stroke for 2nd set)

Check HR after each round; take fins off & go 100 dr-k-dr-skulling by 25's after 2nd round

1:00 rest

4 x 50 swim free br3 or 4/2 @ :55- smooth & long here, nothing sloppy

1 x 200 choice stroke as follows:

     100 @ 2:00- drill/kick by 50's- build kick to halfway, then easy to the end

     2 x 50 @ 1:00 swim (same stroke as the 100), build speed to 25m, then dps to the end

4 x 50 swim free br3 or 4/2 @ :55- as above

1 x 300 choice stroke as follows:

     100 @ 2:00- drill/kick by 50's- build kick to halfway, then easy to the end

     4 x 50 @ 1:10 swim (same stroke as 100), smooth & long to 35m, then build to finishing speed

4 x 50 swim free br3 or 4/2 @ :55- as above

Check HR

Finish up with...

1 x 600- 

300 pull free w/buoy & shnorkel (paddles if you'd like)- smooth long stroke, think about your body/head position

Check HR at 300, then take equipment off for last 300

Last 300- drill/kick on back/drill by 100's

Check HR again

Warmdown a bit more if you need it. Stay out of the sun today and drink your water. Start visualizing your races in St. Pete's this week & get excited for the trip. Have a great day!

Friday, July 21, 2023- written for LCM @ StJ

Meet Warmup, then...

RACE DAY!!

Today we went the following:

All in mrs...

3 x 50m race @ 3:00

8 mins active recovery

2 x 50m race @ 4:00

8 mins active recovery

1 x 65m race in heats, goal is to be faster than 2/3 of your 100m goal time

Warmdown at least 8 mins (active recovery as above) before you get out. Get excited to race next week in St. Pete's, wear your sunscreen today, and be sure to stay hydrated (every 10 minutes, sip your water!). Have a great day!

Thursday, July 20, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

4 x 50 drill/kick by 25's @ 1:05, focus on good body position, small fast UDK's

3 x 75 swim/k/swim by 25's, desc 1-3 to what you can, @ 1:20

4 x 25 kick w/boards, partner style-

odds- 1/2 fast 1/2 easy @ :45

evens- all fast @ :30

Go the 1st round free, 2nd round no free (all the same stroke in 2nd round)

Check HR after each round

W/fins:

8 x 25 drill in 4th best stroke (no free) @ :35

6 x 50 swim/kick by 25's @ 1:00-

desc 1-3 in 4th best stroke (same storke as 25's drill above), then desc 4-6 fly

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

1:00 rest

6 times through:

1 x 75 swim free br3 or 4/2 @ 1:10 (can go backstroke if you'd like, but make the interval)

1 x 50 swim IM order by 25's, be fast in & out of the turn, @ 1:00

1 x 25 swim max effort @ :40- different stroke each round

Hop out for a breather after even rounds if you need to, but no more than 2:00 rest

AMRAP:

1 x 50 drill @ 1:00

1* x 50 swim at 200 Goal Pace @ 1:00

*add 1 x 50 each round, up to 3 x 50 goal pace @ 1:00

After the 3rd round (3 x 50 swim at 200 GP), check HR & go the 100 dr-k-dr-skulling by 25's

Odd rounds are MRS (no free), even rounds are choice (can be free), but all the same stroke

Warmdown a bit before you get out. Wear your sunscreen today & drink plenty of water. Get excited to race next week in St. Pete's. Have a great day!

Wednesday, July 19, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 @ 1:05-

odds, drill

evens, swim build to 35m, then fast UDK to the end

8 x out & backs @ 1:00-

udk to 15m fast

swim build to fast at 25m (scoreboard)

fwd ss

fast kick on back to the starting end

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

1:00 rest

8 x 50 as follows:

odds, swim build to race pace @ 35m, then fast UDK to the end

evens- swim long & strong free br3 or 4/2, make the interval

(#2 @ :55, #4 @ :50, #6 @ :45, #8 @ :40)

Check HR, then out & back easy choice to the 25m mark

1:00 rest

STROKE GROUP-

14 x 200 as follows:

odds- swim free br3 or 4/2, desc the 50's 1-3 to giddyup, check HR, then last 50 drill mrs back to the starting end; all @ 4:00

evens- broken as follows:

50 from a dive, max effort- get time, drill back to the starting end, all @ 2:30

evens- 2 x 50 max effort @ :15 rest, get time (goal is 2nd 100 split of 200 Goal Time)

 

DISTANCE-

4 rounds of (anybody racing tomorrow, go 1 round):

150 swim free br3 or 4/2, desc 50's 1-3 to what you can

Check HR, then 50 drill back to the starting end, all @ 3:00

150 swim free br3 or 4/2, desc 3 x 50 to max effort, get time; all @ 3:00

BROKEN 150: 3 x 50 swim at Goal Pace @ :15 rest

1 x out & back easy, all @ 5:00

With fins, finish up with:

16 x 50 @ 1:20- partner style

odds- 25m build to fast fwd ss, then dsrill to the end

evens- all race

Be sure to do the same stroke as your partner, and RACE

Change strokes after every 4 x 50

Warmdown a bit before you get out. Drink plenty of water today and wear your sunscreen, stay out of the sun altogether if possible. Look at the psych sheets today and know what events you're doing this weekend. Watch your email for warmup times, updates, etc... Have a great day!

Tuesday, July 18, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 fly pull free kick drill @ :35, #'s3&6 are UDK on side, use the entire width of the lane

6 x 50 @ 1:00- choice fly drill/fast UDK by 25's

Check HR, then take off fins.

3 x 4 x 75 as follows, all @ 1:20-

1- 25 swim fly build, 50 choice backstroke drill

2- 25 swim fly faster, 50 swim backstroke- work on tempo, not kick

3- swim IM (no free), fast turns

4- 25 swim fly max effort, then 50 free br3 or 4/2 with big fat juicy kick, get time

Check HR after each round, then 1 x out & back easy

We went (3x) of the following set, which is different than I originally planned for (hot water):

4 x 25 in mrs no free @ :40-

odds- swim 15m fast/10m easy

#2- all swim fast, max effort

#4- all drill

3 x 50 swim as follows:

1- swim at 200 GP in mrs (same stroke as 25's above) @ 1:00

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

3- swim faster than 200 GP in mrs (same stroke as 1st 50)

Check HR, then 1 x out & back drill

1:00 rest between rounds, hop out for one lap around the pool with your water bottle if you need to.

With fins, finish up with...

25's @ :40, all partner style:

odds- 15/10

#2, all swim fast

#4- fast UDK

Warmdown a bit before you get out. Do an excellent job away from the pool today: hydrate, wear your sunscreen & eat well. One week from today we kick things off in St. Pete's. Tomorrow morning at the StJ, 6:30a. Have a great day!

Monday, July 17, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 breast pull w/free kick @ :35- wide press w/head down, fast recovery & get flat @ end

1 x 50 breast pull w/dolphin kick & flip turn @ 1:00, get time & desc 1-3

No rest between rounds, check HR after 3rd round

Take fins off after 3rd round & go the 100 dr-k-dr-skulling by 25's

1:00 rest

2 times through:

4 x 50 as follows:

1-2, swim/kick breast by 25's @ 1:05, desc 1-2

#3- swim free br3 or 4/2, strong & even by 25's @ :45

#4- swim/kick breast again, faster than #2, @ 1:05

1 x 75 kick on back- focus on UDK's, and each 25 gets faster; get time, then 25 easy, all @ 2:30

No additional rest between rounds

Check HR after 75 kick

3 times through:

4 x 75 @ 1:20-

1-2, k/sw/k by 25's- swim is choice, get time & desc 1-2

#3- 25 kick max effort w/boards, then 50 swim breaststroke @ 1:40

#4- this 75 is 3 x 25 PARTNER KICK w/boards max effort @ :45

1 x 175 swim free br3 or 4/2, giddyup the kick and be faster than your 200m Free goal time

Check HR, then 25 easy drill back to the starting end

1:00 rest between rounds

With fins, finish up with...

25's race (modified) partner style: go 3 at a time as follows:

1st person pushes off in the middle of the lane, and just :01 later the other two "partners" push off side by side trying to catch your teammate who pushed off first.

Go 6 x 25 @ :50 all in one stroke, then change strokes for a 2nd round of 6 x 25

Warmdown a bit before you get out. Take good care of yourselves away from the pool (hydrate/sunscreen/rest, etc...) and get excited to race next week in St. Pete's. Lyla/Sadie/Emma, make sure you stick around after workout for your "best/least-best/differently or better" talk. Have a great day!

Sunday, July 16, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

7 x 100 as follows:

odds- drill/kick by 50's, 1st 15m is UDK for both 50's; desc 50 kick 1-4, all @ 2:00

evens- 25 dolph kick on side UDK, middle 50 swim fast turn (same stroke as drilling above), last 25 is fast UDK @ 1:45

Check HR after #7, then take fins off for...

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

1:00 rest

15 x 50 in sets of 5:

1-2 @ 1:10- 25 choice fly drilling, 25 UDK on side- feel your core generate the kick

#3- swim 20m fly build, then 30m backstroke, @ 1:00

#4- swim long & strong free br3 or 4/2 @ :50

#5- swim 35m fly build to faster than #3, then last 15m fast UDK @ 1:00

Check HR after #15, then easy choice back to the starting end

Check HR again, then 1:00 rest

3 rounds of* (*add 1 x 100 swim free to each round):

1 x 100 swim/kick by 50's in mrs (NO FREE), get time, @ 2:00

2* x 100 swim free strong & even @ 1:35 (add 1 x 100 per round)

1 x 100 swim/kick by 50's in mrs (same stroke as 1st 100 above), FAST, @ 2:00

1 x out & back easy @ 1:30

No extra rest between rounds, be sure to check your HR as noted.

With fins, finish up with...

24 x 25 @ :45- "the usual" in sets of 4, but today it will be PARTNER STYLE

Warmdown a bit before you get out. Get excited to race next weekend, take good care of yourselves away from the pool, and be sure to thank Heather for the workout. See you tomorrow at the FFX pool, looking forward to being at workout with you all. Have a great day!

Friday, July 14, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

Happy Bastille Day

With fins, 2 rounds of:

4 x 50 choice drill @ 1:00 (same stroke for all 4)

4 x out & backs to 20m @ :45- 

swim build to fast/fwd ss at 20m/fast UDK on stomach back to the wall

No additional rest between rounds

1st round is free

2nd round is no free, but only one stroke

Check HR after 2nd round, then fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

2 x 50 swim strong & even freestyle br3 or 4/2 @ :50

1 x 50 swim in main race stroke @ 1:00- build this 50 to RACE PACE by 35m, then fast UDK to the end

1 x 50 kick choice on back build to FAST @ 1:10- 1st 15m is UDK on stomach

1 x 100 @ 2:00 swim as follows:

25m swim smooth & long free br3 or 4/2

middle 50 m is swim in main race stroke FAST TURN

last 25m is swim free again, br3 or 4/2

No additional rest between rounds

Check HR after each round

2 x 50's to start the set are always free; the other parts of the set are as follows:

1st round, free

2nd round, main race stroke

3rd round, our choice- but all one stroke

After 3rd round check your HR & then go the 100 dr-k-dr-skulling by 25's

1:00 rest

MODIFIED RACE DAY SET

AMRAP:

1 x 50 from a dive @ 1:00- 

15m build/20m swim race pace/last 15m swim smooth & long

1 x 50 drill @ 1:30- sharp drilling here, nothing sloppy

1 x 50 race MAX EFFORT @ 1:00

2 x 50 swim free br3 or 4/2 in 2nd gear @ :55 (not all out, but let 80-85% effort), these are always free

1 x 50 drill @ 1:30

Go odd rounds free on the fast stuff

even rounds are your choice on the fast stuff, but all the same stroke

No extra rest between rounds, keep it moving

Warmdown a bit before you get out. Drink lots of water today, wear your sunscreen & get excited to race next weekend. Be sure to thank Heather for running workout this morning. Next year, you all will be at the Open Meet. Have a great day!

Thursday, July 13, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

Warmup with the group, then...

STROKE GROUP- with Jamie

DISTANCE GROUP-

15 x 150 as follows:

3 rounds of 5 x 150 as follows-

1-3, all swim free br3 or 4/2

(1- 100 swim long & strong/50 add kick @ 2:20) 

(2- 50 long & strong/100 add kick & change gears)

(3- giddyup @ 3:00, get time)

4-5, go swim/kick by 25's, desc the 3 x 50 to what you can

1st round, go these last 2 x 150 IM order by 50's, 2nd 150 faster than the 1st @ 2:45

2nd round. go these last 2 x 150 in mrs NO FREE @ 2:45

3rd round, go these last 2 x 150 your choice @ 2:45, last 150 should be JUICY!

1:00 rest between rounds

With fins, finish up with...

AMRAP:

4 x 25 as follows-

1- swim build to FAST @ :40

2- swim FAST/easy by 12.5's @ :30

3- all swim FAST @ :20

4- all fast UDK on stomach @ 1:00

Take the full rest on #4, then after every 4th 25...

1 x 50 race (swim) max effort @ 1:30- can be partner-style, one group at a time

Go odd rounds free, even rounds NO FREE

Warmdown a bit before you get out. Stay well hydrated today & wear your sunscreen. I'll post a workout for tomorrow morning, get in when (and where) you can & do a great job. Let me know if you have any questions & get excited to race next weekend. Have a great day!

Wednesday, July 12, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds of:

1 x 50 drill choice, last 15m fast UDK @ 1:10

1 x 50 kick on back, first 15m udk @ :50

Go 2 rounds free, last 3 rounds no free

Check HR & take fins off

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

1:00 rest

12 x 100 as follows:

odds- swim free br3 or 4/2, go smooth & long/add kick by 50's, @ 1:35

evens- swim/kick by 50's in mrs no free, get time & desc 1-6 to max effort on #12

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

1:00 rest

DISTANCE GROUP-

3 rounds of:

1 x 250 swim free br3 or 4/2 @ 3:30 (@ 3:40 if needed)- 150 long & strong/100 add kick

3 x 50 swim at Goal Pace @ 1:00

1 x 250 swim free as above

3 x 50 swim at Goal Pace @ :10 rest

1 x 250 swim free as above

:20 extra rest

1 x 150 race max effort

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

STROKE GROUP-

3 rounds of:

4 x 50 swim at 200 Goal Pace @ 1:10 (bank the rest on #4)

100 easy drill/kick by 50's @ 2:00

4 x 50 swim at 200 Goal Pace @ 1:00 (bank the rest on #4)

100 easy drill/choice by 50's @ 2:30

4 x 50 swim at 200 Goal Pace @ :10 rest

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

1:00 rest between rounds

Go mrs/free/choice by rounds

Warmdown a bit before you get out. Wear your sunscreen today & sip your water every ten minutes. Get excited to race tomorrow (7a on deck at Jeff Rouse Center). Anybody racing next weekend has workout tomorrow morning at CCF (6-7:40a), check the blog for a workout in the morning. Have a great day!

Tuesday, July 11, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With buoys:

6 x 75 @ 1:30- 50 fist free drill br3/25 kick wbuoys (flat on stomach)

Check HR, get fins

W/fins & buoys (where noted), 2 rounds of:

2 x 25 w/buoys skulling @ 1:00

2 x 25 drill mrs @ :40

Put fins on, hold buoys...

4 x 25 @ :45- fast UDK on stomach, holding buoy out front (this is all underwater)

Check HR after 2nd set, then take off equipment & finish up with...

8 x 50 @ :50- swim strong & even free br3 or 4/2, except #'s 3/5/7 are swim/kick no free, desc 1-3

Check HR again, then 1:00 rest

3 rounds of:

1 x 75 swim IM @ 1:10- get time (fly/back/breast by 25's, changes by round; 3rd rd is br/fr/fly by 25's)

3 x 50 swim choice strong & even @ :50, but #2 is sw/k by 50's (@ :50), no free

1 x 75 swim IM (same order as 1st 75), faster than 1st 75

:30 rest, check HR

6 x 25 partner sprint @ :40-

odds, fwd ss at midpool- race here!

evens, no ss, max effort

Check HR again, then...

1 x 300 pull free w/shnorkels & buoys, paddles if you'd like- desc 100's 1-3 to what you can, hand touch at 200 to get your time for the 3rd 100

Check HR, 1:00 rest between rounds

With fins, finish up with...

24 x 25 in sets of 4 as follows, all partner-style:

1- swim build to fast @ :40

2- swim 1/2 fast 1/2 easy @ :30

3- swim all fast @ :20- max effort here!

4- all fast UDK @ 1:00

Go odd rounds free, even rounds no free

Take an extra 1:00 rest after every 8 x 25

Warmdown a bit before you get out. Wear your sunscreen today, drink lots of water (every ten minutes, sip your water) and make sure you know the schedule for the meet this weekend. Tomorrow morning back at the StJ, 6:30a. Have a great day!

Monday, July 10, 2023- written for LCM @ the StJ

1 x 600- 300/200/100

1:00 rest

With fins,

8 rounds:

1 x out & back @ 1:00- drill to LG stand (about 20m)/fwd ss/FAST UDK back to the wall

1 x 50 swim build to race pace @ :35m, then FAST UDK to the end, also @ 1:00

Go 4 rounds free, 4 rounds NO FREE

Check HR after #8 then take fins off and go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

1 x 100 swim free br3 or 4/2 @ 1:30- long & strong/add your kick by 50's

1 x 50 swim in MRS, no free- build to 25m, then race pace to the end, @ 1:15

Check HR after 3rd round, then easy choice back to the starting end

DISTANCE-

AMRAP:

1 x 150 @ 2:30- 100 smooth & long/50 add kick

1 x 150 @ 2:45- 50 smooth & long/100 add kick

1 x 150 swim max effort @ 3:00, get times, know your average

After every 3rd round, the 3rd 150 is broken: 3 x 50 @ :15 rest, needs to be better than :05 faster than avg from fast 150

STROKE GROUP:

3 rounds of:

2 x 150 @ 3:00 as follows:

25m drill/50m swim race pace (fast turn here!)/25m drill

:15 rest

50 swim max effort, get time

:30 extra rest after #2, check HR, then...

1 x 150** race, get time

**in 3rd round, the 3rd 150 will be broken: 3 x 50 @ :15 rest

Warmdown a bit before you get out, thank your parents for getting you here this morning. Make sure you're sipping your water every ten minutes, and stay out of the sun this week. Tomorrow morning back at CCF, 6-7:40a. Have a great day!

Sunday, July 9, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

8 x 25 choice drill in mrs (no free) @ :40, #'s 3/5/7 are fast UDK on stomach @ :30 (1 breath max)

14 x 50 odds & evens as follows:

odds @ 1:00- drill/kick on back by 25's, UDK to 10m

evens @ 1:10- kick w/boards, desc 1-7 to max effort, keep track of times as you go

Check HR after #14, then go the 100 dr-k-dr-skulling

1:00 rest

4 rounds of:

2 x 75 swim free (or back) @ 1:10, br 3/5/3 by 25's or 4/2, big kick on 2nd 25

4 x out & backs @ :40- 

UDK to 15m

fwd ss

kick on back back to wall

These out & backs are all FAST

:30 extra rest

1 x 50 kick fast for time w/boards, get time- must be faster than fastest 50 kick (of 14 x 50), or it doesn't count. Need to go faster for 4 x 50 before you can move on.

1:00 rest between rounds

After 4th round...

1 x 450 pull free w/shnorkel/buoy/paddles if you'd like; desc 150's 1-3 to something juicy

Check HR

Finish up with...

24 x 25 @ :45- "the usual," except it's kick, partner-style (3rd & 6th rounds of 4 are on back)

Warmdown a bit before you get out. Drink plenty of water (every ten minutes, sip your water!) and try to stay out of the sun this week. Tomorrow morning back at the StJ, 6:30-8a. Have a great day!

Friday, July 7, 2023- written for LCM @ StJ (change of plans, as the StJ opened up for workout this morning)

Meet Warmup, then...

RACE DAY!!

Today we went two rounds of the following:

3 x 100 @ 3:00-

50 from a dive @ 1:10 (30m swim big tempo easy on the kick/20m drill)

50 swim fast at 2nd 50 split of 100 goal time

Check HR after #3, then 100 easy drill/kick by 50's

1:00 rest

3 x 100 @ 3:00-

50 from a dive (20-25m big tempo, then add kick for max effort to the end), get time, then...

50 drill once you get your time

100 easy drill/kick by 50's

1:00 rest after 1st round

Change stroke for 2nd round

Warmdown a bit before you get out, really loosen up your legs. Enjoy your day off tomorrow; remember, we're at CCF on Sunday Morning (8:30-10a), then back here at the StJ on Monday Morning. Take good care of yourself away from the pool this morning, get excited to race down in St. Pete's. Have a great day!

Thursday, July 6, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 @ :35- fly pull w/free kick, except...

#5/8/11/13 are fast UDK on stomach @ :25

Last 5 (14-18) can be your choice drill, but all the same stroke

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

1:00 rest

2 rounds of:

1 x 75 swim IM, swim "IM style" @ 1:20

1 x 100 swim/kick by 50's @ in mrs @ 1:50

1 x 75 swim/kick/swim by 25's your choice of stroke @ 1:20

No extra rest between rounds, check HR after 2nd round, then go a 50 easy

1:00 rest

4* rounds of:

1 x 50 swim fly/choice by 25's @ 1:00- build the 25 fly to race pace at the turn

1 x 50 swim strong & even free br3 or 4/2 @ 1:00

1 x 50 all kick w/boards @ 1:00

1 x 50 swim (faster) strong & even free br3 or 4/2 @ 1:00

1 x 100 swim IM @ 2:30- last 25 is kick on back- get time, desc 1-4 to something JUICY!

Check HR after each IM, then go a 50 easy choice on your back

*interval gets :05 faster by round for all 50's

After 4th round, break into groups

DISTANCE GROUP-

2 rounds of:

3 x 300 swim free br3 or 4/2 @ 4:45, desc the 100's in each 300 to giddyup (hand touch at 200 to check time, ok)

1 x 175 swim free race, goal is equal or better than 200 LCM best time

Check HR, then 25 easy to the start end

1:00 rest between rounds

STROKE GROUP-

AMRAP:

3 x 50 @ 1:00 in mrs- swim/drill by 25's, build the swim to race pace turn

1 x 75 race for time (same stroke as 50's above), get time & check HR, then 25 easy back to starting end

1:00 rest between rounds

Warmdown a bit before you get out. Wear your sunscreen and drink plenty of water throughout the day (every ten minutes, drink some water). Remember, tomorrow morning is here at FFX, 6-7:40a for our RACE DAY set. Have a great day! 

Wednesday, July 5, 2023- written for LCM (at the StJ)

1 x 600- 300/200/100

1:00 rest  

With fins: 

(4 x 50/7 x 100/4 x 50)

Fins off, then...

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

1:00 rest, check HR

2 rounds of:

3 x 50 swim- 20m* build to race pace/30m drill @ 1:00

2 x 50 swim free strong & even br3 or 4/2 @ :50 (@ :45 in 2nd round)

1 x 50 drill @ 1:30

No extra rest between rounds

*in 2nd round, go 35m swim build to race pace, then 15m drill (still @ 1:00)

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

1:00 rest

3 rounds of(get times for 50's, figure out avg):

1 x 50 swim fast from a dive @ 1:00

1 x 50 drill @ 1:50

2 x 50 swim fast from a dive @ 1:10 (#2 is from a push)

1 x 50 drill @ 1:30

3 x 50 swim fast from a dive @ 1:20 (#'s 1&3 are from a push)

Check HR, then...

1 x 100 dr-k-dr-skulling by 25's @ 3:00, then...

BROKEN 100 (same stroke as 50's above):

50 from a dive/:15 rest/50 from a push- get times, can you be within 2.5 seconds of your avg 50 time (x2)?

1 x 100 easy choice after everybody has gone

Change stroke by rounds

If there is time...

50's pull w/shnorkel/buoy/paddles if you'd like:

3 @ :100/2 @ :50/1 easy @ 1:30

3 @ :55/2 @ :45/1 easy @ 1:30

3 @ :50/2 @ :40/1 easy @ 1:30

Warmdown a bit before you get out. Wear your sunscreen today and drink plenty of water. Get excited to race in a few weeks down in St. Pete's. Have a great day!

Wednesday, July 5, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 breast pull w/dolphin kick & flip turns @ 1:20, desc 1-4 to what you can

8 x 25 choice drill in MRS no free, @ :35

16 x 50 in sets of 4 as follows:

1-4, drill/kick udk by 25's @ 1:00

5-8, all kick on back @ :50, focus on fast UDK's

9-12, swim/kick desc 1-4 to what you can @ 1:00

13-16, all kick choice @ :45

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

1:00 rest

5 rounds:

1 x 75 swim strong & even free br3 or 4/2 @ 1:10

2 x 50 swim IM order by 25's, focus on fast turns, @ 1:00 (round 2 @ :55, round 4 @ :55, round 5 @ :50!)

1 x 100 swim/kick by 50's in MRS no free @ 2:30- get time & desc 1-5 to giddyup!

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. Remember, we have workout scheduled for Friday Morning here at the FFX pool, 6-7:40a. Have a great day!

Tuesday, July 4th, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

4 x 150 @ 2:40-

50 choice drill/25 kick choice (half UDK on stomach)

1-2, free

3-4, no free

6 x 75 swim/kick/swim by 25's, desc 1-3 free & 4-6 no free, all @ 1:20

12 x 50 swim as follows:

1-4, strong & even free @ :50

5-8, swim IM order by 25's @ :55

9-12, swim strong & even free @ :45

Check HR, then 1:00 rest

STROKE GROUP-

3 rounds of:

6 x 25 partner sprint @ :45

1-2, race to 1st yellow buoy (10m), then drill

3-4, race to 2nd yellow buoy (15m), then drill

5-6, race to far end (25m)

100 drill-kick-drill-skulling by 25's

Go free/no free/choice by rounds, but make sure you & your partner are racing the same stroke

After 3rd round, check HR then go the 100

1:00 rest

4 x 100 swim free br3 or 4/2- pick the fastest interval you think you can go on, take a chance here!

Check HR

DISTANCE GROUP-

3 rounds of:

6 x 25 swim (IM order by round) @ :25/:45

odds- 15m swim fast/10m drill

evens- all swim fast

4 x 50 sw/k by 25's, same stroke as 6 x 25, desc 1-4 to fast @ :55, except...

#3 is swim strong & even free br3 or 4/2 @ :40

Check HR, then go the 100 @ 2:00, dr-k-dr-skulling by 25's

No extra rest between rounds

4 x 100 swim free br3 or 4/2- pick the fastest interval you think you can go on, take a chance here!

With fins, everybody finishes up with...

AMRAP:

3 x 100 swim @ 2:30- desc 1-3 to max effort: goal on #3 is faster than your best SCY time!

Go free/no free/choice by rounds; if we get to a 4th round, you can go free again.

Warmdown a bit before you get out. Be sure to wear your sunscreen today, drink plenty of water and don't take any chances with fireworks- let somebody who ISN'T racing at the meet handle them for you! Tomorrow morning is LCM at the StJ, 6:30-8a. Have a great day & enjoy the 4th!

Monday, July 3, 2023- written for SCM (outside @ FFX Pool)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 @ :35 breast pull free kick drill-

#'s 5/8/12/15 are fast udk on stomach

last 3 x 25 can be choice drill

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

1:00 rest

6 x 50 kick w/boards @ 1:10- desc 1-3/4-6 to max effort, get times for 3 & 6

1 x 200, go dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

6 x 25 kick fast w/boards @ :40* (* gets :05 faster by round), max effort here, race your teammates

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

1 x 100 swim fast IM @ 2:00

1 x 50 race for time @ 1:20, w/boards- add 1 x 50 per round, all max effort, trying to be as fast or faster than your fast 50's above (#'s 3 & 6)

No extra rest between rounds

After 3rd round, go the100 dr-k-dr-skulling by 25's

1:00 rest

With fins:

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

Fins off and go a 50 easy, then...

Finish up with...

1 x 75 race (your choice), go :10 apart

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Tomorrow morning at CCF (6a-7:45a), then Wednesday Morning at StJ (6:30a). Have a great day!

Sunday, July 2, 2023- written for LCM (at the StJ)

1 x 600- 300/200/100

1:00 rest

4 x 50 @ 1:05, 25m stroke drill/25m UDK on side

7 x 100 as follows:

odds- swim/kick by 50's @ 2:00, desc 1-4 (should be same stroke you drilled on 4 x 50)

evens- swim long & strong freestyle @ 1:30 or 1:35

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

Check HR, then 1:00 rest

Two options today:

DISTANCE- 

2 rounds of:

 2x through:

 {2 x 250 swim free @ 3:30 (@ 3:40 if needed), go 150 L&S, 100 add kick & go

 {1 x 150 swim free giddyup, get time @ 3:00

After 2nd 150, check HR then...

6 x 50 swim at GP @ 1:05 

Finish up with....

MYSTERY SET w/fins

3 x 300 swim free desc 1-3 @ 5:00- how close can you get to faster than your avg 150 time (x2)?

STROKE GROUP-

3 rounds of:

3 x 100 as follows-

1-2 @ 2:00- 50 swim/50 drill in MRS (no free); desc the 50 swim to about 85-90%

#3- BROKEN @ 3:00- 2 x 50 max effort, :15r at the 50

After 3rd round:

12 x 50 as odds & evens:

odds- swim choice @ :50, JMI (can be free, MRS, drill, kick, etc...but, JMI @ :50

evens- swim max effort in MRS, target up front speed of your 100

Check HR after #12, then go the 100 dr-k-dr-skulling

Finish up with...

Partner sprint 50's @ 1:30 w/fins-

odds- 25 swim fast/25 drill

evens- all fast, race your partner here!

Warmdown a bit before you get out. Take good care of yourself away from the pool today & get excited to race in four weeks at St. Pete's. Tomorrow at FFX pool, Tuesday at CCF, Wednesday back here at the StJ. Have a great day!

Friday, Jun3 20, 2023- written for LCM (at the StJ)

Meet Warmup, then...

RACE DAY!!

Today we went 8 x 50 @ 1:30-

odds from a dive max effort- target your up front speed

evens- swim freestyle in 2nd gear with a perfect stroke

8-10 minutes active recovery, then...

With fins, finish up with:

Out & backs to 20M, partner-style (swim out, fwd ss, then UDK back to the wall)

Do these one group at a time, max effort throughout. Change strokes after every 3

Warmdown a bit before you get out. Take real good care of yourself away from the pool this weekend- one month from today we'll be in St. Pete's. Have a great day!