Friday, October 7, 2022- written for SCY

Meet Warmup,then...

RACE DAY!!

DISTANCE-

 

Do any additional warmup after the Meet Warmup if needed; then...

2 rounds of:

BROKEN 200: 75/50/75 @ :20 rest, get time

8 minutes active recovery

BROKEN 200: 4 x 50 @ :10 rest, get time

8 minutes of active recovery

1 x 175 swim FAST for time- should be faster than avg from 2 x broken swims

8 minutes of active recovery

2nd round can be different stroke, but all the same stroke

Warmdown a bit before you get out, do an excellent job in school today. Have a great day! 

Thursday, October 6, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 25 @ :35- breast pull free kick drill- get flat & long at the end of each stroke; #4/7/9 are UDK @ :20

Take fins off

8 x 75 swim-

odds- 25 breast/50 free br3 @ 1:10

evens- swim/kick/swim breast by 25's @ 1:20

1:00 rest, check HR

15 x 100 as follows:

1-4  odds are 25 kick breast wboards/75 swim free br3 @ 1:25, then evens are 75 swim IM/25 kick free @ 1:35

#5- swim back/breast @ 2:00- get time, desc 1-3 to FAST.

Check HR after 5/10/15

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to all out FAST

DISTANCE-

After 15 x 100, skip fin set & continue into...

1 x 600 swim strong & even (hand check at 300, ok) @ 9:00

6 x 75 swim at Goal Pace @ 1:20

Check HR

1 x 600- swim as above

6 x 100 swim at Goal Pace @ 1:40

Check HR

1 x 600- swim as above

6 x 75 swim at Goal Pace @ 1:20

Check HR

1 x 600 swim for time

Check HR

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

Wednesday, October 5, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

3 rounds of:

4 x 50 @ 1:00-ra2 la2 free drill/choice drill NO FREE by 25's

4 x 25 @ :40-

odds, UDK to halfway, then fwd ss, then kick on back to the bulkhead

evens, UDK to halfway then swim (build) to FAST finish- different stroke by round

3 x 100 @ 1:45 swim/kick by 50's desc (1-2), except #2 is all swim free br3 @ 1:15 (or 1:20)

Check HR after each round, no additional rest between rounds

LONG SWIM-

7 times through:

1 x 400 swim free- strong & even, hand touch at 200 to check time

1 x 100* swim IM- get time

*add 100 IM each round until 400 IM, then back down to 100 IM- IM's get faster by round

Check HR after last round

DISTANCE- skip fin set, go to 16 x 100

If there is time, finish up with...

With fins: 6 x 75 swim/kick/swim by 25's desc 1-6 to all out FAST @ 1:30

DISTANCE- after LONG SWIM, finish up with...

16 x 100 @ 1:25

odds- swim free br3 neg split

evens- swim free/NO FREE by 50's

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

Tuesday, October 4, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

4 x 50 drill/UDK on side to 15y ("fish drill") by 25's

4 x out & backs @ :40- superboy/supergirl kick on surface-fwd ss- FAST UDK

2 x 75 @ 1:30- 50 swim, 25 UDK (AFAYCG), desc 1-2 to all out giddyup!

No rest between rounds, change stroke by rounds

Fins off after 3rd round, check HR

3 rounds of:

5 x 50 swim IM order by 25's @ :50* (*3rd round @ :45)

2 x 75 swim free br3 @ 1:05 (or @ 1:10)- interval gets :05 faster by round

6 x 25 swim- all same stroke (change stroke by round) NO FREE in odd rounds

odds are all FAST @ :25

evens are 15y swim FAST, 10y drill

1 x 300 @ 5:00 swim free br3- 

last 100 FAST in 1st round (200 cruise)

last 200 FAST in 2nd round (100 cruise)

all swim FAST in 3rd round, get time

Check HR after each 300, no additional rest between sets

If there is time, finish up with...

24 x 25 @ :40- the usual in sets of 4; can use fins for odd rounds only

DISTANCE-

After 1 round of "3 sets of," (2 rounds if you need it), get right into... (skip the 24 x 25)

8 x 100 swim @ 1:30- odds neg split, evens swim last 25 kick

6 x 75 swim at Goal Pace @ 1:20

6 x 100 swim @ 1:20- odds neg split free, evens swim last 25 NO FREE

6 x 75 swim at Goal Pace @ 1:20

4 x 100 swim free br3 @ 1:10

6 x 75 swim at Goal Pace @ 1:20

Check HR, then 1:00 rest

Finish up with...

1 x 900 swim or pull (same for entire 900), desc 300's 1-3 to all out, get time for last 300

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

Monday, October 3, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet

8 x 75 @ 1:20

1-4, drill/kick/drill by 25's

5-8, kick/drill/kick by 25's

Check HR, then 1:00 rest

All @ 2:00 rest...

"20/12/8"

20 minute swim (300 free/100 choice)

12 minute pull (w/shnorkel)

8 minute kick (100 on back/50 wboards)

2:00 rest between each, check HR each time

If there is time...

25's partner kick @ :45- 2 free kick, 2 NO FREE kick

Talk about the meet before you go ("Best/least-best/differently or better")

DISTANCE- after the 8 x 75, get into...

All @ :15 rest-

1 x 350- 200 swim long & strong free/150 IM (50 of each)- get time for IM

1 x 450- 300 swim long & strong free/150 IM swim, faster

1 x 550- 400 swim L&S free/150 swim IM, faster

1 x 450- as above, IM is faster

1 x 350- as above, IM is fastest of the day\Check HR, then finish up with...

24 x 100 in sets of 6:

1-2, swim free, strong & even @ 1:25

3- swim/kick by 50's NO FREE @ 1:40

4- swim free strong & even @ 1:15

5- swim/kick as above @ 1:40

6- swim free make interval @ 1:05

Check HR after each round of 6, no more than 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today, get excited for a big week. Have a great day!

Sunday, October 2, 2022- written for SCY (PW's national group)

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 25 @ :35 fly pull w/free kick (focus on breathing at front of stroke)

Last 3 x 25 can be choice fly drill

#3/5/7/9 are FAST UDK on stomach @ :20

Check HR, take fins off

2 rounds of 7 x 50-

1-3 drill @ 1:00 (4th best stroke/catchup free w/BIG kick by 25's)

4-7 swim @ :50* 4th best stroke/free by 25's (*@ :45 in 2nd set)

No rest between rounds, check HR after 2nd round, then 1:00 rest

The 25's are to get you going; keep track of 75/125/175 times (any 50 free is @ :35):

8 x 25 swim @ :35- FAST to 15y, then drill; except 3/5/7 are all fast @ :20 (4 free/4 NO FREE)

3x: 3 x 75 swim 25 fly/50 back @ 1:10

      1 x 50 swim free br3 @ :35

1 x 75 swim IM (no free) @ 2:00- get time

Check HR (stay on interval)

11 x 50 swim @ :50 back/breast by 25's, except #4/7/9 are free br3 @ :35

1 x 125 swim IM @ 2:30- 100 swim IM, last 25 swim free- get time

Check HR (stay on interval)

8 x 100 as follows:

odds- swim free br3 neg split @ 1:25- 50 smooth & long ("200 set up"), add kick on 2nd 50

evens- swim 25 fly/choice by 25's, 2nd 50 is kick choice @ 1:40

1 x 175 swim IM (straight IM, skip last 25)- get time

Check HR

As a group...

8 x 50 @ 1:00- odds are swim choice FAST TURN, evens are kick/drill by25's

Check HR again

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Enjoy the nice weather today, back to regular schedule tomorrow. Have a great day!

Saturday Morning, October 1, 2022- written for DISTANCE (SCY)

1 x 600- 300/200/100

1:00 rest

14 x 75 @ 1:20-

odds- dr/sw/dr by 25's

evens- k/sw/k by 25's, desc 1-7 to what you can

Check HR, then :30 rest

6 x 150 @ 2:30 (2 sets of 3)-

1- 50 sw/100 drill

2- 100 sw faster/50 drill

3- 150 swim desc 50's 1-3 to giddyup

Check HR after 3 & 6

1st 3 x 150's are free

2nd 3 x 150's are no free, all same stroke

1:00 rest, check HR, then 100 easy

Change of pace after yesterday's 825's

9 x 175 swim desc 1-3's @ 4:00

Goal on 3/6/9 is to be FASTER than 200 Goal Time

1-3, free

4-6, no free (all 3 same stroke), can be IM going fly/back/breast by 50's, last 25 kick

7-9 choice all same stroke (can be free)

Check HR after 3/6/9, stay on 4:00 interval throughout

Warmdown a bit before you get out. Enjoy your time off this weekend & get excited to race later this month. Have a great day!