Saturday, October 19, 2024- written for SCY (Sr Blue/Sr Prep)

1 x 600- 300/200/100

1:00 rest

Sr Blue-

9 x "dead start" 50 @ 1:20 (in sets of 3)

...starting at the flags from a "dead start"

  1- :05 superhero kick at flags/drill to turn/swim back to start end (build)

  2-- :05 superhero kick at flags/swim build to turn/strong swim back to start end

  3- :05 superhero kick at flags/strong swim to turn/kick on back max effort back to the start end

Feel your kick generating the power and speed at the flags, then add stroke while holding body line

Check HR, then...

150 drill/skulling by 25's

1:00 rest

2 times through:

2 x 150 swim free br3 or 4/2 @ 2:10- 75 smooth & long, last 75 add kick & go

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

No rest between rounds

Check HR after 2nd round, then 100 easy choice

1:00 rest

2 times through:

2 x 150 swim free as above, @ 2:00

1 x 175 swim free as above, @ 2:00

No rest between rounds

Check HR after 2nd round, then 100 easy choice

1:00 rest

18 x 75 @ 1:20 in sets of 6* as follows:

odds- swim IM, focus on skills & fast turns

evens- swim/kick/swim faster by 25's (no free), desc 1-3

*stroke on the even 75's should change after every 6

Check HR after 6/12/18, then 50 easy

1:00 rest

Finish up with partner sprint 25's @ :50- change stroke after every 4

Sr Prep-

After the 600...

Breaststroke drilling with fins- talk about wide press/bodyline/fast recovery to the front; then...

6 x 75 @ 1:20-

odds, 50 swim backstroke/25 choice breaststroke drill

evens, 50 swim backstroke, 25 swim breaststroke (build)

1:00 rest, check HR

3 rounds of:

4 x 50 as follows-

  1-2, swim breast/free by 25's @ :55, desc 1-2

  #3- swim/kick breaststroke @ :55- hustle here

  #4- swim free br3 or 4/2 @ :45 with big fat kick

1 x 150 swim IM- go 2 x 75 swim IM (no free), 2nd 75 faster than the 1st 75 (check clock @ 75)

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

No extra rest between rounds

With fins, 4 times through:

4 x 75 as follows-

  1-3, swim @ 1:30 desc to faster than 75 split of 100 goal time (#3 is max effort here!)

  #4- all kick fast for time @ 1:00- focus on udk's and holding your bodyline

No rest between rounds

Go odd rounds (of 4 x 75) free, even rounds (of 4 x 75) NO FREE

If there is time...

Finish up with partner kick 25's w/boards @ :45- your choice of kick, but go the same kick as your partner and RACE each other.

Warmdown a bit before you get out. Enjoy your day off tomorrow but spend your time wisely. Next week will be a REGULAR SCHEDULE, all week, first time in months, then the meet next weekend. Have a great day!