Wednesday, November 9, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With pull buoy where needed:

4 x 50 catchup free drill @ 1:00

4 x 75 pull free br3 @ 1:20- go fist drill/pull free/fist drill by 25's

6 x 50 @ 1:00- drill/kick by 25's in MRS, NO FREE

7 x 100-

odds- pull free br3/5 by 50's @ 1:30

evens- swim/kick by 50's (kick on back, FAST UDK's) in MRS, desc 1-3 @ 1:45

Check HR, then 1:00 rest

LONG SWIM-

4 times through (DISTANCE- go 6 times through, odd rounds as written, even rounds free):

250 in MRS- 100 swim cruise/50 drill/100 swim (50 200 setup, :05 rest, 50 FAST)

150 swim free desc 50's to closing speed of 200 IM (so, that's FAST)

50 kick w/boards FAST

Check HR after 4th time through

With fins, finish up with...

9 x 150 swim desc 1-3's to giddyup! @ 2:40 (middle 3 NO FREE)

Warmdown a bit before you get out. Do an excellent job in school today, make sure you've done your "best/least best/differently or better" talk with me from the meet. Have a great day!

Tuesday, November 8, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 @ :35- choice drill, except 3/5/7 are all FAST UDK on stomach

6 x 75 @ 1:20- breast pull w/dolphin kick and FLIP TURNS, desc 1-6

Check HR, then take fins off

8 x 25 @ :45 partner kick w/boards- fwd ss at midpool, odds free/evens choice

2 sets of:

5 x 50 swim breast/free by 25's @ :50 desc 1-4 (#4 is all free br3 @ :40, @ :35 in 2nd set); 2nd rd @ :45

4 x 75 swim 25 fly/50 back @ 1:10 (go 50 back/25 breast in 2nd round)

2 x 125 swim free br3 desc 1-2 @ 1:35 (@ 1:30 in 2nd set)

Check HR, 1:00 rest between rounds

AMRAP:

1 x 100 dr/sw/dr/skulling by 25's @ 2:00

4 x 50 swim at GP @ 1:00

1 x 50 easy choice @ 1:20

2 rounds-

 2 x 50 swim at GP @ :55

 1 x 75 swim free br3 @ :55

 1 x 50 swim at GP @ :55- get time & check HR

:30 rest after 3rd 50 GP

DISTANCE-

After 2 rounds of the AMRAP above (one round free, one round NO FREE), finish up with...

2 x 400 swim free @ 5:30- 200 cruise/200 strong (on #2, 2nd 200 is stronger)

5 x 50 swim @ :50/:45/:40/:35/:30- check HR after each round, then :30 rest before starting next round

Warmdown a bit before you get out. Do an excellent job with your HW today & enjoy your time off. Be sure to do your "best/least best/differently or better" post-meet talk with me. Have a great day!

Monday, November 7, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

16 x 25 in sets of 4-

1&2- 10y UDK, then 15y drill @ :35

#3- 10y FAST UDK, 15y swim build to FAST @ :35

#4- all FAST UDK @ :30

Odd rounds of 4 free, even rounds of 4, NO FREE

1:00 rest after #16, check HR

Swimdown from the meet, all @ 2:00 rest:

20 min swim

12 min pull (150 w/paddles, 150 w/out)

8 min kick (100 on back, 50 w/bds)

Partner kick 25's @ :45/:35/:25- rounds of 3

Talk about the meet- best/least beast/differently or better

DISTANCE- after the 25's, get to the following:

450 swim free br3 desc 150's/7 x 50 swim IM order by 25's @ :50

750 swim free br3 desc 250's/9 x 50 swim/kick by 25's @ :50- 3 IM order, 3 choice, 3 NO FREE, desc 1-3

1050 swim free br3 desc 350's/12 x 50 in sets of 4: swim IM order by 25's @ :50/swim free strong & even @ :40/swim/kick choice @ :50

1:00 rest, check HR

Finish up with AMRAP...

6 x 75 swim at Goal Pace @ 1:20

1 x 100 drill/kick by 50's @ 1:00 rest

Friday, November 4, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

Today we'll do our Speedset (16 x 50's in sets of 4 @ 2:30) in preparation for the meet this weekend.

DISTANCE-

Go through your Meet Warmup, then any additional warmup you need to be ready for...

30 x 100 swim at Goal Pace @ 1:40

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

Thursday Morning, November 3, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

2 x 100- kick/drill by 50's @ 1:45, no freestyle

4 x 75 @ 1:20- 25 swim free br3/25 fist free drill br3/25 UDK on stomach

8 x 25 @ :35- fly pull free kick drill, except &3 & 5 are FAST UDK @ :25

Check HR, then 1:00 rest

4 sets of:

3 x 75 swim freestyle br3 @ 1:05, except #2 is 25 fly build, then 50 free

1 x 125 swim free br3 @ 1:30

Check HR after 1st & 3rd round (take additional :30 rest after odd rounds, NOT between 2nd & 3rd round)

DISTANCE- after 2 rounds of the 75's/125, get into...

2 rounds of:

4 x 400 swim neg split free br3 @ 5:30, desc 2nd 200 1-4 to what you can

8 x 75 swim at Goal Pace @ 1:15- go 3 at GP/1 easy

After 2nd round, finish with fin set

Everybody else-

3 rounds of:

100- drill/swim/drill/skulling by 25's @ :40

4 x 50 swim at 200 GP @ 1:00- @ :55 in 3rd round

Check HR

With fins, finish up with...

24 x 25 @ :40- the usual in sets of 4

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

Wednesday Morning, November 2, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 choice drill @ :35

2 x out & backs- UDK FAST to 15y, fwd ss, then kick on back arms UP, all @ :30

No rest between rounds, check HR after 3rd round, then take fins off

4 rounds of:

3 x 50 swim/kick by 25's, IM order (by 50's) @ :55*

1 x 75 swim free br3/5/3 by 25's @ :55

3rd round, intervals are :50, then 1:00 rest

4th round, intervals are :50, then 75 free for time

*can add :05 to interval if necessary to start

LONG SWIM-

5 times through:

250 free- 100 cruise- get time, 50 drill (free), 100 swim faster- get time

150 swim IM- neg split each 50 (no free)

50 kick FAST w/boards

DISTANCE- after Long Swim, finish up with...

AMRAP of 250's swim free @ 275 Goal Pace interval (take 1650 goal time, divide by 3 for 550 goal pace, then divide that time in two for 275 goal pace; go as many 250's swim free on that interval. So, for a 17:30 goal time, that's 5:50 per 550, divided by 2 = 2:55, and go as many 250's as you can on that interval).

Everybody else, finish up with...

With fins, 24 x 25 @ :40- the usual in sets of 4

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

Tuesday Morning, November 1, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds of:

3 x 25 fly pull free kick @ :35 (go swim fly in 3rd round, choice in 4th & 5th round)

1 x out&back FAST UDK @ :35

No rest between rounds

Check HR after 5th round, take fins off

16 x 75 in sets of 4:

1-4 @ 1:20- 25 swim fly, 50 kick on back desc 1-4

5-8 @ 1:15- swim IM desc 1-4

9-12 @ 1:10, swim 25 fly, 50 free desc 1-4

13-16 @ 1:20 in MRS (no free), go swim/drill/swim faster by 25's

Check HR

8 x 50 swim as follows:

1-4, swim at 200 GP @ 1:00

#5- all drill

6-8, swim at 200 GP @ :10 rest

Check HR

After even rounds...

3 x 150 pull free w/shnorkel desc 1-3 to giddyup @ 2:20

After four rounds, 50's can be free

DISTANCE- after 16 x 75 get into:

2 x 300 free @ :20 rest- go swim/drill/swim faster by 100's, then...

2 x 450 swim free @ 6:30- 100 cruise/50 at race pace tempo

6 x 50 swim at Goal Pace @ :55

2 x 450 swim free @ 6:30- 50 cruise/100 at race pace tempo

6 x 75 swim at Goal Pace @ 1:20

2 x 450 swim @ 6:30 desc 1-2, #2 should be giddyup

6 x 50 swim at Goal Pace @ :10 rest

Check HR, warmdown as needed

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