Friday, September 9, 2022- written for SCY

Talk about Meet Warmup, then...

RACE DAY!

Today we'll have a veteran group member lead each lane in the Meet Warmup, then we'll get into...

13 x 50 kick- odds are on back @ :50, evens are FAST with boards

250 easy drill/kick by 50's

13 x 50 kick- odds are FAST w/boards @ :50, evens are on back @ 1:00

250 easy drill/kick by 50's

13 x 50 kick- all FAST @ 1:10, with boards, except 3/5/8/11 are on back

250 easy drill/kick by 50's

If there is time, finish up with...

With fins, 24 x 25 @ :40- "the usual" with fins

Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your SCY goals for this year. Have a great day!

DISTANCE- do the above 3 rounds of 13 x 50, but go the middle set pull w/choice equipment, all @ :55 (descend the 13 x 50 to what you can). Then, finish up with 5 x 350 swim descend @ :20 rest, go the 200 swim free/150 swim IM (by 50's)

Thursday, September 8, 2022- written for SCY

Start from the scoreboard side of the pool, please

1 x 600- 300/200/100

1:00 rest

Talk about backstroke-

*head stays still, in neutral position

*hips drive the stroke

*hands finish firm, past your hip & against your leg

2 sets of (1st set with fins, 2nd set NO fins):

4 x 50 @ 1:00- 6ks back drill

4 x out & backs @ :40- surface kick/fwd ss/UDK

4 x 75 @ 1:20- 25 ra back, 25 la back, last 25 swim back build

4 x out & backs as above @ :30- FASTER UDK

4 x 50 @ 1:00- sit & spin drill/swim back by 25's (in 2nd round, go double arm back)

Check HR after each round, take fins off for 2nd round

1:00 rest check HR

12 x 75 @ 1:15 as follows:

1- 25 swim back, 50 swim free br3

2- 50 swim back, 25 swim free br3

3- all swim back, desc the 3 x 25 to what you can

:30 rest after #3, check HR

:30 rest after #9, check HR, then go last 3 @ 1:10

DISTANCE-

All 100's are swim/kick by 50's NO FREE

6 rounds:

2 x 100 sw/k @ 1:40, desc 1-2

1 x 250 swim free br3- middle 50 is free drill; 100's are swim free desc 1-2 (get time)

Desc time for the 250 1-3, check HR after 3rd round

For rounds 4-6, 250 can be pull free, same way (middle 50 drill, desc 100's 1-2), and go the 100's sw/k swim IM instead

Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your SCY goals. Have a great day!

Wednesday, September 7, 2022- written for SCY

1 x 600- 300 swim freestyle, 200 reverse IM, 100 kick on back focus on UDK's ("300/200/100")

1:00 rest

With fins:

4 x 50 @ 1:00- ra2 la2 free drill, kick on back (by 25's)

8 x 25 @ :35- breast pull with free kick drill, except #'s 3/5/7 are FAST UDK on stomach @ :25

6 x 75 @ 1:30- 25 fish kick (UDK on side), 50 breast pull w/dolphin kick & flip turns (head down as hands press out)

Check HR, then take fins off

3 sets of (2nd round, 200 & 50's are NO FREE):

1 x 200- 50 ra2 la2 free drill, 100 swim free br3, 50 skulling, @ 3:30

4 x 25 kick half FAST 1/2 easy with boards @ :40

3 x 50 swim/kick on back by 25's @ 1:00, desc 1-3 to what you can, 4 FAST UDK's off each wall

Check HR after each round, then 1:00 rest

8 x 50 swim @ :55- FAST UDK's & tight streamlines; #'s 3/5/7 are free/NO FREE by 25's

Check HR

Warmdown a bit before you get out. Do an excellent job in school today & think about your SCY goals for this year. Have a great day!

DISTANCE-

After the above set, continue right into...

9 x 100 in sets of 3

1-2, 75 swim choice, last 25 kick on back

#3- 25 swim fly, 75 swim free br3

Go 1-3 @ 1:45, 4-6 @ 1:35, and 7-9 @ 1:25

Check HR, then 1:00 rest

Finish up with...

LONG SWIM-

3 times through:

350 swim free br3 neg split (hand touch at 175, ok)

150 swim IM (2 x 75's IM, desc 1-2)

Get pulling equipment for...

250 pull free, get time & desc 1-3

Check HR after each round, but no extra rest between 750's

Warmdown a 200 (4 x 50 @ :10 rest) before you get out. Interval work tomorrow, have a great day!

Tuesday, September 6, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :20 rest, 1st 100 is drill/kick on back by 50's (FAST UDK's!), 2nd 100 is swim FAST TURNS

2 x 150 @ 2:40- odd 50's are kick choice (desc 1-2), 2nd 50 is drill choice NO FREE

1 x 300- each 100 is swim 75, desc 25's 1-3, last 25 is drill same stroke as swim; middle 100 is NO FREE

Check HR, then 1:00 rest

With fins, 16 x 50 in sets of 4 as follows:

1- drill choice @ :35

2-3, swim @ :30- #2 is 15y FAST/10y easy, #3 is all swim FAST

#4 is FAST UDK on stomach @ :25

Can change strokes by rounds of 4, but 3rd round of 4 x 25 is NO FREE

Check HR after #16, then fins off

3 rounds of:

3 x 75 swim free br3 @ 1:10- long & strong, except #2 is swim IM

1 x 125 swim free br3 @ 1:30

4 x 75 swim choice br3 @ 1:10, except #3 is swim/kick/swim by 25's NO FREE

2 x 400 swim neg split free br3 @ 5:45 (can go to hand touch at 200 to check time), check HR after #2

7 x 50 swim free br3 @ :50 as follows:

1st round, desc 1-5 to goal pace, then hold pace for 6&7

2nd round, desc 1-3 to goal pace, then hold pace for 4-7

3rd round, all swim at goal pace

Check HR after each round, then 1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & be ready for the short week. Have a great day!

Saturday, September 3, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

16 x 25 drill choice @ :35, except #'s 4/7/9/11 & 14 are FAST UDK @ :25

Take fins off & get right into...

8 x 100 @ 1:45-

odds- fist free br3, swim free neg split by 50's

evens- drill/kick on back (UDK's!) by 50's, NO FREE

Check HR, then 1:00 rest

5 x 50 @ :50- odds swim neg split free br3, evens are swim free/NO FREE by 25's

1 x 250 swim free, get time & figure avg per 50

5 x 50 as above, except evens are swim/kick by 25's NO FREE

1 x 350 swim free, faster avg per 50 than 250

5 x 50 as above, except odds are swim IM order by 25's, evens are neg split free br3

1 x 450 swim free br3, faster avg per 50 than 350

Check HR, then...

200 drill/k/drill/skulling by 50's

Do an excellent job with your HW this weekend & think about your goals for SCY. Next workout will be posted on Tuesday, 9/6. Have a great day!

Friday Morning, September 2, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

2 rounds of:

4 x 75 kick all out FAST, keep track of times & add up for 300 total (@ 3:00)

8 minutes of active recovery- keep moving or you'll do the 75's again

1 x 300 kick FAST for time- how close can you come to your 300 add-up time?

1 x 300 swim w/choice equip, desc the 3 x 100's to what you can

Check HR

Different kick in 2nd set

300 swim in 2nd set is pull w/choice equip, desc the 3 x 100's to something juicy

Check HR again, then...

Finish up with 6 x 50 @ :10 rest, drill/kick by 25's

Do an excellent job in school today, enjoy the holiday weekend. Have a great day!

Thursday, September 1, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ 1:00- dolph kick on side, 6ks back drill by 25's

4 x 75 @ 1:20- first 50 is 3 strokes ra then 3 strokes la (opposite arm at side), repeat for entire 50; last 25 is kick on back arms streamlined towards ceiling

6 x 25 sit & spin back drill @ :35

1:00 rest, take off fins

4 x 75 @ 1:20- 25 double arm back drill, then 50 swim backstroke neg split

9 x 100 @ 1:40-

1- 25 swim back/75 swim choice

2- 50 swim back/50 swim choice

3- 75 swim back/25 swim choice

the backstroke swim should get faster by 25's in each round of 3

Check HR, then 1:00 rest

LONG SWIM- nothing too extreme, first one of the year:

1 x 900-

(3x through)

50 swim back- FAST UDK's

50 swim breast- squeeze feet together at the end of each kick

50 kick on back- FAST UDK's

150 swim free, desc 50's 1-3 to something JUICY

Check HR after 3rd time through

Warmdown with a 200- dr/k/dr/skulling by 50's

Do an excellent job in school today & think about your SCY goals. Have a great day!