Saturday, March 30, 2024- written for SCY (9a @ GMU)

1 x 600- 300/200/100

1:00 rest

4 times through:

4 x 25 partner kick @ :45, fwd ss on odd 25's; race your partner, these are fast

1 x 100 @ 2:00-

75 kick (50 w/bd, 25 on back go 1/2way udk), then get out

25 from a dive- swim max effort

No rest between rounds, last round the kick can be your choice

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

4 rounds of:

2 x 50 swim strong & even free br3 or 4/2 @ :40

1 x 100 @ 1:40-

  25 swim MRS (no free) build to fast turn

  50 kick on back- 1/2 underwater on each length

  25 swim MRS max effort- same stroke as 1st 25

2 x 50 swim free as above @ :40

2 x 50 swim/kick MRS @ :50, desc 1-2 to max effort (same stroke as the 100)

Check HR after each round, then out & back @ 1:00

150 drill/skulling by 25's after last round

AMRAP (until 10:20a)...

2 x 25 swim @ :25- 200 setup

1 x 100 swim free br3 or 4/2 @ 1:20- strong/even

2 x 50 swim MRS @ :55 (same stroke as 25's above)

  #1- build into race pace turn then hold speed

  #2- swim at 200 goal pace, go your gp no matter what

1 x 100 swim free as above @ 1:20

2 x 25 swim MRS @ :10 rest- max effort here (same stroke as 25's/50's above)

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

At 10:20a, finish up with...

15y partner sprints* from a dive, swim back easy from the far end

*winner of 15y sprint decides how the partner has to swim back (fly, udk, kick @ back w/arms up, etc)

Warmdown a bit before you get out. Make sure you're preparing mentally for a week of racing, and start packing this weekend. Monday we're here at GMU, 8:30-10a. Have a great day!

Friday, March 29, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we went a Friday Flyday drilling set:

3x:

6 x 25 @ :40- fly pull free kick drill, except #'s 3&6 are swim fly build

1 x 50 swim fly/kick udk on stomach by 25's, all FAST @ 1:00

No rest between rounds

Check HR after 3rd round, then take fins off & go 150 drill/kick by 25's, build the kick

1:00 rest

RACE DAY Set:

In groups-

25 swim fly FAD- get time (active recovery while the other groups go) 

50 swim fly/back FAD- get time, add to 25 fly (AR while other groups go)

75 swim fly/back/breast by 25's FAD, get time  & add to 25/50 times for 150 total

8-10 mins AR, then MYSTERY SET...

Today for the Mystery Set we went the following:

In same groups as 25/50/75...

1 x 150 IM race from a dive: 25 fly/50 back/50 breast/25 free- get time & compare to the 25/50/75

Warmdown a bit before you get out. Do an excellent job resting up at home & getting ready to race next week in St. Pete's. Tomorrow here at GMU (9-10:30a), and then Sunday is off. Monday we'll go 8:30-10a here at GMU and then we'll be ready to race. Have a great day!

Thursday, March 28, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

9 x 50 @ :50-

1-2, breast pull w/dolphin kick- do your flip turns!

#3- go 25 fast udk on stomach/25 breast pull free kick drill

Check HR & take fins off after #9, get right into...

150 choice breast drill/fast udk by 25's

1:00 rest

3 times through:

4 x 50 as follows-

1-2, swim breast/free by 25's @ :50- race pace turns here

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

#4- swim fast breaststroke @ 1:00- max effort here, target your 200 IM breaststroke split or faster

1 x 150 @ 3:00- swim back/free by75's- focus on tempo on back/add kick for freestyle

Check HR after each round, but no extra rest between rounds

9 x 100 (3 sets of 3):

1- 25 dolph kick w/boards, 75 swim choice @ 1:30

2- swim strong & even free br3 or 4/2 @ 1:20- get after it here

3- 75 swim MRS (no free) desc 3 x 25 to race pace, 25 breast kick fast w/boards @ 1:30

Check HR after #9 (and when you can throughout the set), then go a 50 easy

Finish up with AMRAP of...

2 x 25 drill @ :35

1 x 50 swim/kick by 25's @ 1:10- fast in & out of the turn here!

4 x 50 swim at 200 goal pace @ 1:00* go your 200 gp no matter what!

*every 3rd round the 50's gp are @ :10 rest

No extra rest between rounds

Warmdown a bit before you get out. Make sure you're resting up away from the pool, four days until we leave for the meet. Have a great day!

Tuesday, March 26, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:30- 25 skulling with buoys/50 choice drill in MRS (no free)

Check HR, then right into...

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

1:00 rest

9 x 100 in sets of 3:

1-2 @ 1:40- 25 swim in MRS (no free) build to race pace turn, then 75 kick on back (10y udk)

#3- all swim free br3 or 4/2, @ 1:20- go long&strong/build with kick/giddyup by round

No rest between rounds of 3

Check HR after #9, then go a 50 easy

3 times through:

4 x 25 max effort in MRS @ :45 (#3 @ :25)- all one stroke, no free

50 drill @ 1:20- same stroke as 25's

All @ 2:00 {75 race in MRS (same stroke as 25's & 50 above)- get time & get out quickly for...

                   {25 fast udk FAD- max effort here, finish the 100 strong!

Staying on the interval, finish the round with...

250* swim free br3 or 4/2- long & strong here, get time

Check HR, then out & back easy

1:00 rest between rounds

*in 2nd round, go a 200 (faster per 50); in 3rd round go a 150- fastest of the day

With fins, until 7a, finish up with...

4 x 25 partner sprint @ :40- max effort here, race somebody your speed

:20 extra rest

1 x 50 race @ 1:00 (go one at a time here), same stroke as the 25's

Change stroke by rounds if you'd like, but no extra rest between rounds

Warmdown a bit before you get out. Enjoy your time off today, but don't waste it. Have a great day!

Monday, March 25, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of (all @ :40):

3 x 25 breast pull w/free kick

1 x 50 kick fast- go 25 under, 25 on back

No rest between rounds, focus on fast hands back to the front on the drill & udk's on the kick

Check HR after 4th round, then take fins off & get into...

1 x 150 drill/kick by 25's, build each 25 kick to fast

1:00 rest

4 times through:

2 x 100 @ 1:25- swim free br3 or 4/2, except the 3rd 25 is swim breaststroke

1 x 75 swim @ 1:25- go 25 backstroke (tempo), 50 breaststroke (focus on the kick); get time & desc 1-4

No rest between rounds, check HR after each round

 

With boards, until 7a ("AMRAP"):

4 x 25 partner kick w/boards @ :45- race your partner here!

1 x 75 kick w/boards max effort- go one at a time here

Get your time then hop out for...

25 udk from a dive- max effort here!

Check HR then go a 50 easy choice, grab your boards at the far end & kick back to the starting end

Warmdown a bit before you get out. Do an excellent job with your Spring Break- don't waste your time off! Tomorrow morning at 5:30a. Have a great day!

 

Sunday, March 24, 2024-written for LCM (@ StJ)

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50-

odds- drill, last 15m fast udk

evens- swim build to fast, last 15m fast udk

Go 4 free, 4 no free, last 4 choice (but all one stroke)

Check HR, then take fins off & go 100 easy kick

1:00 rest

4 times thro

Saturday, March 23, 2024- written for SCY (@ GMU)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 125 @ 2:00- drill/kick on back by 25's (kick is 1/2 udk fast)

3 x 50 swim/kick by 25's @ :50 (same strokes as 125's), desc 1-3

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, then 100 dr-k-dr-skulling by 25's

1:00 rest

4 x 200 @ 3:15 as follows:

50 sw/25 drill/50 sw/25 drill/50 sw

Desc the 50's swim 1-3 to something legit

Go 1-2 MRS (no free), then 3-4 IM order by 25's

Check HR after #4, then 1:00 rest

12 x 100 swim as follows (free or backstroke):

odds- long & strong @ 1:30

evens- add kick to make interval 

(#2 @ 1:20, then #4 @ 1:15, #6 @ 1:10, #8 @ 1:05, #10 @ 1:00! #12 can be from a dive)

Check HR after #10 and #11

Finish up with AMRAP of:

2 x 75 swim IM (no free) @ 1:15, desc 1-2

50 drill in MRS @ 1:00

3 x 25 swim in MRS @ :25- swim at 200 setup here

:15 rest

75 race from a dive in MRS- get time, then hop out for...

25 fast udk from a dive

Check HR after each round, then 1:00 rest between rounds

Warmdown a bit before you get out. Do some HW today, don't waste your time over Spring Break. Tomorrow morning at StJ (LCM), 10:30a-12:15p. Have a great day!

Friday, March 22, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we did our Friday Flyday drilling set...

With fins,

18 x 25 @ :40 in sets of 6:

1-2, fly pull free kick

#3- swim fly build to fast

4-5, fly pull free kick

#6- fast udk on stomach

Check HR after #18, then take fins off & go a 150 drill/kick by 25's- build kick to fast

1:00 rest

DISTANCE-

4 x 225 race @ 5:00

-200 swim free

-25 kick (1/2 way udk on stomach)

Add up times, should be faster than 1000 free best time

STROKE GROUP-

4 x 75 race IM (no free) or MRS (no free) @ 3:00- add up times for 300 total

8-10 minutes active recovery, then...

2 groups:

6 x 50 race @ :10 rest- add up times, goal is to be faster than the 4 x 75 add-up time

(IM'ers go by 25's, fly/back, back/breast, breast/free- 2x)

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

Thursday, March 21, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With boards where noted, 3 rounds of:

4 x 50 drill/skulling by 25's @ 1:10

4 x 25 kick w/boards @ :35- max effort here! #3 is @ :25

2 x 75 sw-k-sw by 25's @ 1:20, desc 1-2 to fast (same stroke as drill on 50's)

No additional rest between rounds

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

Check HR after 3rd round, then get right into...

150 drill/kick by 25's- kick is fast udk to halfway, then choice

1:00 rest

STROKE/IM Group-

3 times through:

2 x 125 @ 1:50- 100 swim IM, 25 kick on back (1/2way fast UDK)

1 x 125 @ 1:40- 100 swim free br3 or 4/2, last 25 kick on back (1/2 way udk), get time

4 x 50 @ 1:00-

#1- swim at 200 setup pace

2-3, swim at 200 goal pace

#4- swim faster than pace, chaos reigns!

1 x 125- 100 swim free, last 25 kick on back (1/2way udk)- faster than previous (free) 125

Check HR, 1:00 rest between rounds

DISTANCE-

3 times through:

3 x 50 swim no free @ :55*- fast turns

1 x 150 swim long & strong free @ 2:00 (add kick last 75)

1 x 175 swim free @ 2:00- giddy up to make the interval here

1 x 125 as follows:

1st round, go 75 long & strong, big last 50

2nd round, 50 long & strong, big last 75

3rd round, 25 (200 set up), hand touch, then crank the last 100, get time

Check HR, then out & back easy between rounds

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

Wednesday, March 20, 2024- written for SCY (GMU- PM)

300 easy swim choice

200 kick

1:00 rest

After warmup (strokework & underwaters) w/fins...

3 rounds of:

75- 25 dolph kick max effort)/50 drill @ 1:10

75- 50 swim (same stroke as drill above) race pace turn/25 kick free max effort @ 1:10

75- kick/swim/kick by 25's @ 1:00 (kick on back, work udk's)

125 swim free- get time & desc 1-3

Check HR after each round, then out & back easy

Finish up with...

1 x 125 kick for time- everybody goes at the same time, "jungle" style

Warmdown a bit before you get out. Keep up with your study hall hours & take good care of yourself away from the pool. Tomorrow morning at 6:30a. Have a great day!

Tuesday, March 19, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

8* x 75 @ 1:20- 50 ra2 la2 free drill, 25 dolph kick w/bds (*last 2 x 75's, drill is your choice)

9 x 50 @ :55-

1-2, swim/drill by 25's, build swim to fast turn (same stroke for both 50's, can change from rd to rd)

#3- kick fast for time w/boards, same kick as 1st 2 x 50

Check HR, then put fins on;

Talk about fly breakouts:

• small range for the udk's
• don't "look up" before breaking out
• no breath on the first stroke

With fins,

12 x 25 @ :40-

1-3, fly pull free kick drill

#4- swim fast fly

Check HR after #12, then fins off

150 drill/skulling by25's

1:00 rest

4 rounds of:

75 @ 1:15- 25 swim fly, 50 swim strong & even free br3 or 4/2

75 @ 1:15- 25 swim fly, 25 swim back, 25 swim free

75 swim IM @ 1:15- get time

50 swim free br3 or 4/2 @ :45- smooth & long on the way, add a BIG FAT KICK on 2nd 25

75 swim IM faster than #3 @ 1:30- get time & check HR

No extra rest between rounds

With fins, finish up with...

6 x 125 swim @ 1:50-

25 swim fast fly (focus on the good breakouts we talked about in the warmup)

100 swim backstroke- descend this 100 back 1-3 to max effort

Check HR after #3 & 6, take fins off after #6

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

Monday, March 18, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With pull buoys & shnorkels:

6 x 75 @ 1:20- 50 fist free drill, 25 kick free on stomach (hold buoy in front)

Check HR, take off equipment, thrn...

With fins:

16 x 25 in sets of 4:

1-3 @ :45- 1/2 udk, 1/2 choice

#4- choice drill @ :30 in MRS, no free

Check HR after #16, then take fins off & get right into...

150 drill/kick by 25's, your choice

1:00 rest

Two groups today:

*Swimdown from the meet-

Get into the 20/12/10 @ 2:00 rest; hop out one at a time for your "best/least-best/differently or better" talk

**Everybody else-

Back to some kicking...

4 rounds of:

6 x 25 partner kick @ :45- middle 2 x 25 on back, others w/bds; these are fast

1 x 100 strong & even free br3 or 4/2 @ 1:30

1 x 75 kick fast for time- get time & check HR, then...

25 easy back to the starting end

:30 rest between rounds

Finish up with...

3 x 100 kick best average @ 3:00-can be with boards but all the same kick

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in St. Pete's at the end of the month. Have a great day!

Friday, March 15, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, put on your fins for Friday Flyday drilling...

15 x 25 @ :35 as follows

1-2, fly pull free kick drill

#3- all swim fly build to fast

Check HR after #15, then easy back to the starting end & take off fins; get right into...

150 drill/kick by 25's

1:00 rest

With fins,

6 x 75 @ 1:30 swim desc 1-3/4-6 to max effort (can be two different strokes if you'd like); get times for #'s 3 & 6 and figure average time per 25

Take fins off for...

150 drill/skulling by 25's

1:00 rest

BROKEN 75: 3 x 25 race @ :10 rest (in 2 groups)- can you be faster than your avg time per 25 from the 75s with fins???

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 14, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

Two groups this morning:

• Racing 14&U Champs (Thu-Sun);
• Racing at the MAKO Meet @ StJ (Sat&Sun)

14&U Champs-

8 x 50 @ 1:00-

odds, fist free drill br3 w/buoys

evens, drill/skulling by 25's in MRS, no free

150 drill/kick by 25's, build kick

1:00 rest

18 x 50 in sets of 6 as follows:

1-2, swim strong & even free br3 or 4/2 @ :45

3-4, swim free/MRS by 25's @ :50, build MRS to fast

5-6, sw/k by 25's in MRS (same as 2nd 25 above), desc 1-2 @ :55

After #'s 6/12/18...

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

Check HR & regroup after each 150

With fins, finish up with...

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

After #8/16/24...

1 x 50 race fast for time (same stroke as previous 25's) @ 1:00

After last 50, warmdown a 250, drill/kick by 50's

Racing Sat/Sun at MAKO Meet @ StJ-

9 x 100 @ 1:45- 

1-2, kick/drill by 50's

#3- swim/kick by 50's (same stroke) desc 1-3

Check HR after #9, then get right into...

150 drill/skulling by 25's

1:00 rest

4 times through:

2 x 50 swim IM order by 25's @ :55 (fly/back & back/breast)- fast turns

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

1 x 75 sw-k-sw by 25's in MRS (no free) @ 1:30- get time & desc 1-4 to giddyup!

After odd rounds, 150 swim/kick by 25's, IM order by 50's; fast turns throughout

After even rounds, 250-  swim (100)/50 drill/swim faster (100)- can be MRS

Check HR after each round, then 1:00 rest

With fins, until 6:30a, finish up with...

75's swim @ 1:30- desc 1-3 to max effort, get time; then 1 x 75 kick FAST @ 2:00- can you match your time from the 3rd 75 swim???

 Warmdown a bit before you get out. Remember, regular morning workout tomorrow- modified RACE DAY for everybody. The, no workouts anywhere this weekend. Get excited to race this weekend & have a great day!

Tuesday, March 12, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

16 x 25 @ :40 in sets of 4-

1-2, breast pull free kick drill

#3- dolph kick on side

#4- fast udk on stomach

Check HR, then fins off for 150, drill/kick by 25's

1:00 rest

18 x 75 in sets of 6 as follows:

1-6, @ 1:20- 25 swim back (tempo), 50 swim/drill breast b 25's (big kick)

7-12 swim free @ 1:05- 50 long & strong, last 25 add big kick

13-18 @ 1:20- swim/drill/swim faster by 25's in mrs (no free)

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

1:00 rest

DISTANCE-

One time through:

100 @ 2:00- 25 drill/50 swim fast turn/25 drill

6 x 50 swim at gp @ :50

150 swim free @ 2:00- desc 50's 1-3 to giddyup!

6 x 50 swim at gp @ :45

150 swim free @ 2:00- desc 50's to faster giddyup

100 @ 2:00- as above

4 x 50 swim at gp @ :10 rest

1 x 175 swim free- race for time!

Check HR, warmdown as needed

STROKE GROUP-

AMRAP-

100 @ 2:00- 25 drill/50 swim fast turn/25 drill

3 x 50 swim @ 1:00 in mrs, desc 1-3 to max effort (get time)

MYSTERY SET-

Today we went a broken 75 after each round (3 x 25 @ :10 rest) try to be faster than avg 25 time from fastest 50 above

Warmdown a bit at 6:28a. Do an excellent job in school today & get excited to race this weekend. Have a great day!

Monday, March 11, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 125 @ 2:00- 50 breast pull w/dolphin kick, 50 choice drill, 25 kick on back arms up

Check HR, take fins off & get right into...

150 drill/kick by 25's

1:00 rest

8 x 50, odds & evens-

odds @ :50 swim fly/back (1 & 5) or back/breast (3 & 7)

evens @ :40- swim strong & even free br3 or 4/2

8 x 25 partner kick w/boards @ :45-

odds, 1/2 fast 1/2 easy

evens, all fast

Check HR then 150 drill/skulling by 25's

1:00 rest

8 x 50 odds & evens, as above, except...

odds @ :45 (as above, fast turns throughout)

evens @ :45- all swim/kick free by 25's, work those UDK's!

8 x 25 partner swim- all sprint fast, race your partner here!

Check HR, then 1:00 rest

Finish up with...

AMRAP of:

2 x 25 kick w/bds max effort @ :45

1 x 75 @ 1:30- 25 kick fast, 50 swim (choice) fast turn

1 x 50 @ 1:30- kick w/bds, max effort, get time & check HR

No extra rest between rounds

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

Friday, March 8, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the warmup we went our Friday Flyday fin set:

With fins, 16 x 25's in sets of 4:

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

#3- swim fly build to fast @ :35

#4- udk on stomach, all fast @ :35

Check HR after #16, then fins off & get right into 150 drill/skulling by 25's

3 x 75 swim @ 1:40, desc 1-3 to fast= in mrs (no free), should be max effort on #3- get time

MYSTERY SET-

Today we went 8 x 100 @ 2:15- 75 race max effort/25 easy choice; goal is to be as fast on the 75 as you were on the 3rd 75 above

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Good luck to everybody racing this weekend at Jr/Sr Champs. Have a great day!

Thursday, March 7, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 25 dolph kick w/bds, 50 drill in mrs (no free)

Check HR, then...

3 rounds of:

2 x 50 swim/drill by 25's @ :55- mrs (same stroke as 50 drill above)

1 x 100 @ 1:30- 75 swim long & strong free, last 25 kick on back (1/2 fast udk)

No rest between rounds

Check HR after 3rd round, then 150 drill/skulling by 25's

1:00 rest

2 times through:

2 x 75 sw-k-sw by 25's in mrs (no free) @ 1:15, desc 1-2

1 x 50 swim strong&even free br3 or 4/2 @ :40

1 x 50 kick w/boards @ :40- hustle here to make the interval!

Check HR after 2nd round, then 150 drill/skulling by 25's

1:00 rest

DISTANCE-

2 times through:

150 swim @ 2:30- desc 1-3 to what you can

3x {75 swim at mile gp @ 1:10

     {50 swim faster than gp @ :50

      Check HR after last 50, then easy to the starting end

1 x 400* pull w/shnorkel & choice equip, desc 100's 1-4 to giddyup

Check HR, 1:00 rest between rounds

*in 2nd round, the 400 pull is a 450 swim free, faster than 500 goal time

STROKE GROUP-

AMRAP:

3 x 100 @ 2:00- 75 sw/dr/sw by 25's, last 25 is swim fast from a dive

1 x 150 swim free br3 or 4/2 @ 2:00- add big kick for last 75

BROKEN 100: different by rounds (25/50/25; 50/50; 4 x 25- all @ :10 rest)

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, March 5, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 25 @ :30- odds drill, evens swim dps (mrs, no free)

4 x 25 kick w/bds @ :40- go 1/2 fast 1/2 easy, but #4 all out

4 x 75 @ 1:15, dr-k-dr by 25's in mrs (no free)

4 x 50 kick @ 1:00, desc 1-4 to max effort

Check HR, then :30 rest...

12 x 50 in sets of 4:

1-2, swim IM order by 25's (no free), fast turns @ :50

3-4, swim strong & even free br3 or 4/2 @ :40

Check HR after #12, then 1:00 rest

DISTANCE- 

One time through:

6 x 50 @ :45- odds swim no free/free, evens swim/kick no free

4 x 50 swim strong & even free br3 or 4/2 @ :40

1 x 150 swim free desc 50's to what you can

Check HR, regroup...

6 x 50 swim at mile goal pace @ :45

1 x 300 swim free desc 100's 1-3 to giddyup (hand touch at 200 to get time)

Check HR, regroup...

6 x 75 swim at mile goal pace @ 1:10

1 x 450 swim free desc 150's to max effort (hand touch at 300 to get time)

Check HR, 150 drill/kick by 25's before you get out

STROKE GROUP-

2 times through:

6 x 50 @ :45- odds swim no free/free, evens swim/kick no free

1 x 150 swim/drill by 25's in mrs (no free), build to race pace turns

Check HR, regroup...

4 x 50 swim at 200 gp @ 1:00 in mrs (no free)

1 x 150 as above

Check HR, regroup...

BROKEN 200 in mrs (no free)- go 75/50/75 @ :15 rest (go in 2 groups if we have the time) 

Check HR, then 100 easy drill/choice by 25's

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

Monday, March 4, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 25 choice stroke (no free) @ :35-

odds, drill

evens, swim long & strong, desc stroke count

Check HR, then...

3 times through:

1 x 100 sw/k by 50's @ 1:40- no free (same as 25's above)

4 x 25 kick max effort w/boards @ :40 (2nd rd on back @ :30)

1 x 100 swim free br3 or 4/2, go 90% effort in 1st rd, then 95% and max effort in 2nd/3rd rds

Check HR after each round, then :30 rest before starting next round

4 rounds of:

1 x 75 kick w/boards @ 1:20- 

by 25's: dolphin kick (build)/free kick (max effort)/breast kick (squeeze feet)

2 x 25 swim mrs (no free)-

#1- build (200 setup)

#2- max effort

Check HR, then...

3 x ???* kick w/boards, max effort

*different by round

1st rd we went 50's

2nd rd we went 

3rd rd we went a broken 200

4th rd we went a 150 kick for time

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

Sunday, March 3, 2024- written for SCY (@ StJ, was supposed to be LCM)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

2 x 50 drill @ :55 (odd rounds breast drill, even rounds choice drill)

2 x 25 kick @ :30- kick on back build (#1) and fast udk (#2)

Check HR after 4th round, then take fins off & get into...

150 drill (mrs)/choice by 25's

3 rounds of:

1 x 75 swim @ 1:10- 50 back/25 breast

1 x 75 swim @ 1:10- 50 breast/25 free

1 x 75 swim @ 1:10- 50 back/25 breast

1 x 100 swim free br3 or 4/2 @ 1:10

4 rounds of:

3 x 50 swim at 200 gp @ 1:00- in mrs, no free

1 x 75 @ 1:00 swim free br3 or 4/2- just make interval, but not sloppy

1 x 50 faster than 200 gp

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

We finished up with...

6 x 25 race from a dive, 15y max effort/10y easy

Not the day we had planned, but everybody gave a good effort on the goal pace 50's

Saturday, March 2, 2024- written for SCY (@ GMU, 10:30a)

1 x 600- 300/200/100

1:00 rest

With fins, 8 rounds of:

1 x "35" @ :50- udk fast to far flags/fwd ss/kick fast on back to near flags

1 x "20" @ :40- swim max effort to far end

1st 4 rounds, the 20y swim is free; last 4 rounds the 20y swim is no free

Check HR after last round, then take fins off & go 100 dr-k-dr-skulling by 25's

1:00 rest

12 x 50 as follows:

odds- swim/kick by 25's @ :50- IM order by 50 (#1 is fly, #3 is back, #5 is breast- x2)

evens- swim strong & even free br3 or 4/2

Check HR after #12, then 50 easy

4 rounds of:

1 x 100 swim IM @ 1:40- smooth & strong, get time

1 x 100 swim/kick by 50's @ 1:40, no free

1 x 100 swim IM @ 1:40- faster than 1st IM, but not sloppy

1 x 125 @ 1:40- swim strong & even free br3 or 4/2; get time & desc 1-4

No rest between rounds, check HR after 2nd 100 IM in each round

(We took 1:00 rest between 3rd & 4th rounds)

Challenge Set:

12 x 50- same as previous set of 12 x 50's, but @ :45/:35

After these 50's you can finish up with 25's @ :40 w/fins (the usual in sets of 4)

For anybody who didn't want to try the 12 x 50's on the faster intervals, finish up with...

9 x 75 swim w/fins @ 1:20, desc 1-3's (free, no free, choice by rounds of 3)

Warmdown a bit before you get out. Do some HW today, make the most of your time at home this weekend (meets the rest of the way in March, it'll be busy). Tomorrow at StJ (10:30a). Have a great day! 

Friday, March 1, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we did our Friday Flyday drilling-

With fins:

16 x 25 @ :35-

1-3, fly pull free kick drill

#4- swim fly build to fast

Check HR, then fins off & get right into...

150 drill/choice by 25's in MRS

1:00 rest

8 x 25 drill in MRS @ :35

6 x 50-

odds, swim/kick by 25's in MRS @ :50 (same stroke as drill above), desc 1-3

evens, swim strong & even free br3 or 4/2 @ :40

Check HR, then split into groups...

DISTANCE-

6 x 75 race @ 2:20- one group every 1:10, keep track of your avg time (x6 for 450)

1 x 50 swim max effort- for good measure; add to 450 for 500 total (figure avg per 100)

8-10 minutes of active recovery; then finish up with...

3 x 100 best average @ 3:00- can you hold faster than avg time per 100 from 75's/50 above?

STROKE GROUP-

6 x 50 race @ 2:20- one group every 1:10, keep track of your avg time (x6 for 300)

1 x 75 swim max effort- for good measure

8-10 minutes of active recovery, then finish up with...

A) 4 x 50 max effort @ :10/:15/:20 rest (by 50), can you hold within :01 of avg 50 time from 6 x 50?

OR...

B) 75 race- just one, but must be faster than 75 above, or else you finish with the 4 x 50 ("A")

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our SCY Champs meets. Regular workout schedule this weekend (Sat @ GMU/Sun @ StJ- both days at 10:30a). Have a great day!