Sunday Morning, October 16, 2022- written for LCM

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 150- 50 drill choice, 50 kick (1/2 UDK, 1/2 on back arms up), 50 drill NO FREE

8 x out & backs to 15M @ :40- go UDK/fwd ss/sprint back to the wall

Check HR, take fins off

3 sets of:

6 x 50 @ :55 (3rd set @ :50) go 35/15 for odds, and 15/35 for evens

2 x 400 swim neg split & desc free or back @ 6:30* (keep track of 2nd 200)

*gets :15 faster by round

After 3rd round...

6 x 100 swim @ 1:45 at avg pace/100 from last 200

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!

Friday Morning, October 14, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

DISTANCE- go through the Meet Warmup plus any additional warmup you need to do; then, get into the following:

2 rounds of:

6 x 75 swim at Goal Pace @ 1:30

50 easy choice @ 1:30

1 x 150 RACE, get time (add 2 x 150 times together for 300 total)

8 minutes of active recovery after each 150; then...

After your active recovery following the 2nd 150...

3 x 300 swim free w/fins @ 5:30, desc 1-3 to all out FAST, trying to be faster on #3 than your time from the 2 x 150's added together. Then warmdown for 12-15 minutes

Do an excellent job in school today and get excited to race at our meet next month. Have a great day!

Thursday, October 13, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 ra2 la2 free/choice drill NO FREE @ 1:00

8 x 25 @ :40-

odds are UDK/fwd ss/surface kick all FAST

evens are UDK to halfway then swim build to FAST in MRS

Check HR, then...

14 x 75 as follows

odds- 25 dolph kick w/boards build, 50 swim/drill by 25's @ 1:20- build swim to FAST TURN

evens are 50 swim 200 setup, last 25 free kick w/boards @ 1:10- get time & desc 1-7 to something JUICY

2 x 300 swim @ 4:30- desc 100's (#1), then swim FAST (#2)

Check HR, then 1:00 rest

3 rounds of:

3 x 75 swim choice, except #2 is 25 fly/50 back, all @ 1:10

1 x 125 swim 25 breast/100 back @ 1:45

3 x 100 swim @ 1:25- 3rd 25 is always breaststroke

3 x 200 as follows:

100 swim free long & strong

3rd 50 is always kick w/boards

last 50 is always swim in MRS

Get time & desc 1-3 @ 3:00/3:20 (last round @ 2:50/3:10)

Check HR between rounds

DISTANCE-

You can do the "3 sets of" above, or after the 14 x 75 try the 9 x 250 @ :20 rest (desc 1-3 swim or pull free, middle 3 are 200 swim IM/50 kick w/aboards, and last 3 are either swim or pull free- whichever you didn't do for the first 3)

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

Wednesday, October 12, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

(DISTANCE does same workout today- do what you can)

2 sets of:

3 x 50 drill/kick by 25's @ 1:00 (same stroke for all 3)

1 x 75 swim free br3 @ 1:30- smooth & long on 1st 50, add big kick on last 25

1 x 100 swim/kick by 50's (same stroke as 50's drill/kick), get time & desc 1-3

Check HR, :30 rest after each round; 3rd round can be a different stroke than 1st 2 rounds

LONG SWIM-

5 times through

150 IM- each 50 is swim/kick by 25's (no free)

100 swim in main race stroke NO FREE, desc 4 x 25 to all out FAST

150 swim free- get time & desc 1-5 to giddyup (hand touch at end to get times)

Check HR after 5th time through

If there is time, finish up with...

75's swim desc 1-3's @ 1:30, with fins (change stroke after every 3 x 75)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at the next meet. Have a great day!

Tuesday, October 11, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 breast pull free kick drill @ :35- #4&7 are FAST UDK on stomach

6 x 75 @ 1:20- 50 breast pull with dolphin kick, last 25 kick free on back w/arms UP

Check HR, take fins off

8 x 50 @ 1:00- 25 UDK on stomach/surface kick ("pos 11"), 25 drill in MRS

16 x 25 in sets of 4:

1- 10y UDK on side (fish drill), 15y drill MRS @ :45

2- 10y UDK, 15 y swim build @ :35

3- 10y UDK, 15y swim FAST @ :25

4- all kick FAST on back, UDK on back as far as you can @ :30

Check HR after #16

3 rounds of:

5 x 50 swim IM by 25's @ :50, except #4 is all swim free br3 @ :40 (FAST TURN)

2 x 100 swim free/MRS y 50's @ 1:35*

1 x 125 swim all free br3 @ 1:35*

1 x 100 swim/kick in MRS FAST for time @ 2:30

*interval for 2 x 100/1 x 125 gets :10 faster by round

No extra rest between rounds

If there is time...

Finish up with 24 x 25 @ :40 in sets of 4- the usual (with fins)

DISTANCE-

After 8 x 50/16 x 25, finish up with...

9 x 250 swim desc 1-3's to what you can @ :20 rest (middle 3 x 250's are 200 swim IM/50 kick)

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

Monday, October 10, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

12 x 50 (3 sets of 4)

1-4, all drill @ 1:00

5-8, drill/kick (1/2 UDK on kick) @ 1:00

9-12, swim/kick by 25's @ :50

Check HR, then...

3 rounds of:

6 x 25 partner kick w/bds @ :45, fwd ss at midpool (middle 2 x 25 are no bds, UDK/fwd ss/surface kick)

1 x 75 kick on back FAST @ 1:20

1 x 125 swim free br3 @ 1:40- get time, desc 1-3 to what you can

Check HR after each round

12 x 100 kick in 2's

1- kick free @ 1:40, FAST kick on "stands side"

2- kick IM w/bds FAST for time @ 2:20

(5-8 are on back)

Check HR, then 1:00 rest

DISTANCE SET-

3 rounds of:

2 x 300 swim free neg split- desc 2nd 150 to giddyup; hand touch at 150) @ 4:30

3 x 100 swim at GP @ 1:40

Check HR after each round

Warmdown a bit before you get out. Enjoy your time off today, make sure you get your HW done. Have a great day!

Sunday, October 9, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

16 x 75 in sets of 4:

1-4, 50 drill, 25 breast kick on back @ 1:20

5-8, swim DPS/drill/swim build by 25's @ 1:15

9-12, swim/kick/swim by 25's @ 1:10

13-16 all swim @ 1:05, middle 25 NO FREE

1:00 rest, check HR

2* rounds:

7 x 100 as follows:

odds- 25 swim fly, 75 swim back @ 1:40

evens- neg split free br3 @ 1:20

3 x 450 free @ 6:00- can be swim or pull w/shnorkel, but all 3 are the same; desc 1-3

4 x 125 swim strong & even free, odds @ 1:30, evens @ 1:45

1 x 450 free for time

Check HR after each round

*450's can be pull in one round and swim in another

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