Friday, September 16, 2022- written for SCY

Meet Warmup, then...

(DISTANCE- go to Race Day set)

Quick talk about Butterfly-

*Breathe at the front of the stroke

*Finish stroke- keep hands firm all the way out the back

*Press shoulders & torso forward & down on the recovery

Fly drilling with fins- various 25's in sets of 6

3 x 250 (various) descend 1-3 before we get into...

RACE DAY!!

DISTANCE- when you're ready (can go additional warmup after Meet Warmup if needed)

2 rounds of:

3 x 475 swim @ :20 rest, desc 1-3 to 500 free goal time

4 x 100 @ :20 rest- 75 drill/kick/drill NO FREE, last 25 choice free drill

Warmdown a bit before you get out. Do an excellent job in school today & have a great day!

Thursday Morning, September 15, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

Talk about backstroke-

Head still

Hips rotate evenly

Hands press all the way against your thigh @ end of stroke

4 x 50 @ 1:00 double arm backstroke drill

4 x 75 @ 1:20- 25 ra back, 25 la back, 25 swim steady tempo

4 x 100 @ 1:40- 50 swim neg split backstroke, 25 swim breaststroke (squeeze feet), 25 swim free br3 big kick

Check HR, then 50 easy

3 rounds:

3 x 75 swim 50 back/25 breast @ 1:10 (1:20)

3 x 25 swim FAST breaststroke @ :35 (:40)

1 x 100 swim free br3 @ 1:05 (1:15)

Check HR

After 1st round...1x 100 swim back/breast by 50's FAST

After 2nd round, 1 x 100 IM swim FAST

After 3rd round...MYSTERY SET

DISTANCE-

9 x 250 in 3's

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

4-6, pull free w/choice equip @ :15 rest- strong & steady

7-9, swim as follows:

7- FAST

8- 5 x 50 at Goal Pace @ :10 rest

9- FASTER than #7

Warmdown a bit before you get out. Do an excellent job in school today!

Wednesday Morning, September 14, 2022- written for SCY

1 x 600-300/200/100

1:00 rest

4 x 100 @ 1:45- 25 kick on back (4 FAST UDK's!), 50 swim FAST TURN, 25 drill

Check HR, then...

3 rounds of:

4 x 25 @ :45 kick with boards side by side- RACE your teammate!

1 x 150- 50 swim FAST TURN, middle 50 drill, last 50 swim FAST TURN again, and faster overall, @ 3:00

Check HR after 3rd round. NO FREE in 3rd round

LONG SWIM (Ainsley, do the next DISTANCE LONG SWIM)- 

4 times through:

100 swim IM

50 kick with boards breast/free by 25's FAST

150 in main race stroke (MRS), swim/kick on back/swim faster by 50's), NO FREE

Check HR after 4th time through

Finish up with....

16 x 50 swim-

4 @ :55- free/kick on back by 25's

4 @ :45- all free, strong & even

4 @ :50- free/NO FREE by 25's

4 @ :40- all free, strong & even

DISTANCE- LONG SWIM

1 x 1800

600 free as follows:

2x: 200 swim free smooth & even

      100 giddyup

300 pull desc 100's 1-3 to what you can

Check HR, repeat 1 more time (900 x 2)

Warmdown a bit before you get out. Do an excellent job in school today & have a great day! 

Tuesday Morning, September 13, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:20- 50 breast pull w/dolphin kick & FLIP TURNS, 25 UDK on stomach

6 x 50 @ 1:00- dolph kick on side, drill in main race stroke (MRS) by 25's

6 x 25 @ :35- UDK to 10y, swim build to FAST in MRS

Check HR, take fins off

3 x 150 @ 2:40- 50 kick breast/free by 25's w/boards, 100 swim free FAST TURNS, desc 1-3

3 rounds of:

5 x 50 swim @ :50- odds are MRS/free by 25's, #4 is all free br3 @ :40

1 x 100 swim IM smooth & strong @ 1:30

1 x 150 swim free br3- get time, desc 1-3 (start at 80-85% effort, desc from there

:30 rest between rounds, check HR

With fins, finish up with...

24 x 25 @ :40- the "usual" in sets of 4 (DISTANCE, skip this, go to pace set)

DISTANCE-

3 rounds of:

5 x 75 swim at goal pace @ 1:20 Check HR after #5, then

1 x 75 drill- get pulling equipment

1 x 450 pull free with shnorkel & choice equip, desc 150's (1-3) and get time, desc total time 1-3

Warmdown a bit before you get out. Do an excellent job in school today, get excited for tomorrow's LONG SWIM. Have a great day!

Monday, September 12, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 @ 1:00- ra2 la2 freestyle drill

4 x 75 @ 1:20-25 breast pull with free kick, 50 choice drill in main race stroke (MRS)

4 x 50 swim breast/free by 25's @ :50, smooth & strong with a big kick throughout

4 x 50 swim/kick by 25's in MRS @ :50, desc 1-4

1:00 rest, check HR

2 sets of:

4 x 50 kick free/breast by 25's @ 1:00, desc

2 x 75 kick on back @ 1:20, desc 1-2, FAST UDK's (4) off each wall

4 x 50 kick dolph/free by 25's @ :55, desc

2 x 75 kick on back- as above

4 x 50 all kick free @ :50, make the interval

Check HR, then...

3 x 100 swim/kick by 50's @ 2:00 desc 1-3 to all out FAST (MRS in 1st set, free in 2nd set)

1:00 rest, check HR

If there is time...

75's swim, odds @ 1:10 (middle 25 NO FREE), evens all free br3 @ :55 (bulkhead lane can go @ 1:15 & 1:00)

DISTANCE-

All @ :20 rest

400/300/200/100 swim (even 100's are always swim IM; then check HR, then...

150/250/350/450 swim or pull free, getting faster as you go up. Goal is to be at or under your 500 Free goal time on the 450

Check HR

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

Sunday Morning, September 11, 2022- written for LCM @ StJ

Hard to believe it's been 21 years...

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50-

odds- @ 1:10, by thirds...UDK/drill/swim (build)

evens- kick, by thirds: UDK on stomach/dolph kick on side at surface/kick on back w arms UP

Take fins off

3 x 100 swim/kick by 50's @ 2:00 desc 1-3 (choice stroke, but all one stroke)

Check HR, then...

2 rounds of:

6 x 150 as follows:

odds- kick/drill/kick FASTER by 50's @ 3:00

evens- all swim (50 FAST/100 easy, 100 FAST/50 easy, #6 all FAST)

2 x 300 pull free with shnorkel & choice equip @ 5:00, desc 1-2

1st round 150's are free, 2nd round 150's are NO FREE

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Saturday Morning, September 10, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

Warmup "as you feel" for 20-25 minutes, then...

2* rounds of:

2 x 200 @ 3:40- 50 choice drill, 100 swim IM, last 50 kick on back (UDK's!)

16 x 50 in sets of 4-

4 @ :55

4 @ :45

1st time through neg split

2nd time through strong & even

3 x 350 @ swim @ :20 rest as follows:

1st 200 is long & strong to start, then descend from there

last 150 is always giddyup, bring in the legs after the first 200

*in the 2nd time through, go the 50's @ :50 & :40 (instead of :55 & :45)

Check HR & 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with your DRYTLANDS. Have a great day!