Thursday, November 17, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

For anybody racing this weekend at Swim & Rock, get in where you can and do your Meet Warmup, plus any additional warmup you think you'll need to feel ready for Friday Morning prelims.

DISTANCE- after your 600, get into...

3 x 250 @ :15 rest-

odd 50's are swim (descend 1-3), even 50's are drill; go 1 free, 1 NO FREE, 1 choice

Check HR, then...

2 sets of:

3 x 100 drill/kick by 50's @ 1:40- desc the 50 kick

2 x 100 swim/kick by 50's @ 1:30

1 x 100 swim 25 NO FREE build, 75 choice @ 1:20

Check HR, then...

1 x 100 drill/kick by 50's @ 1:45

2 x 100 swim/kick by 50's @ 1:35, desc 1-2

3 x 100 swim 25 NO FREE build, 75 choice @ 1:25, desc 1-3

Check HR again, then :30 rest between rounds

After 2nd round, 1:00 rest; then...

4 rounds of (3 if racing tomorrow):

4 x 50 swim/kick by 25's @ :55- build into FAST TURN

4 x 75's swim free at GP @ 1:10*

Check HR after #4, then 50 easy between rounds

*interval on 4th round is 1:00

Finish up with...

2 x 450 pull choice equip @ :20 rest, desc 150's 1-3 to something JUICY.

If racing this weekend, go 1 x 450 (desc 150's), then finish up with the 24 x 25 @ :40 w/fins, 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 16, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- fist drill/kick on back/fist drill by 25's

4 x 50 ra2 la2 free drill @ 1:00- steady head position, feel hips rotate evenly

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

4 x 125 @ 2:00- odd 25's swim IM order, even 25's kick build to FAST, except #3 is swim free br3 @ 1:30/1:40

1:00 rest, check HR

LONG SWIM-

6 times through:

200 in MRS (no free), 100 swim/kick by 25's, 3rd 50 drill, last 50 swim FAST

150 swim free - get time, gets FASTER by round

100 swim IM- half your 200 IM goal time

Check HR after 6th time through, then 1:00 rest

With fins:

Finish up with 9 x 150 swim @ 2:40 desc 1-3's to FAST

DISTANCE- finish up with AMRAP:

4 x 50 swim free br3 @ :50 (gets :05 faster by round, hold a steady pace, HR approx 160)

4 x 75 swim choice (even rounds NO FREE) desc 1-3 @ 1:10, but #3 is always swim free br3 @ 1:00

Tuesday, November 15, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 breast pull w/dolph kick (wide press), 25 UDK

8 x 25 choice drill in MRS @ :35, but #3/5/7 are FAST UDK @ :25

Take fins ff

2 sets of:

4 x 50 swim free br3 @ :50, desc 1-4 (go @ :45 in 2nd set)

4 x 75 @ 1:20- swim/kick/swim by 25's in MRS, desc 1-4

No rest between rounds, check HR after 2nd round

STROKE GROUPS-

GP 50's, some @ 1:00, some @ :10 rest

DISTANCE-

2 sets of:

1 x 75 swim at GP @ 1:10/1 x 75 easy @ 1:10

2 x 75 swim at GP @ 1:10/1 x 75 easy @ 1:10

3 x 75/1 x 75

Up to...

6 x 75/1 x 75 easy

Between rounds, go 3 x 300 pull w/shnorkel @ :15 rest, desc 1-3 to what you can

Monday, November 14, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 25 kick choice on back, 1/2 UDK, then 50 fist free drill br3

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

3 x 100 swim/kick MRS by 50's @ 1:40, desc 1-3

Check HR

25's are always partner kick...

2 rounds of:

4 x 25 partner kick w/bds @ :45

1 x 150 swim free br3 @ 2:15- BIG kick on 2nd 75

6 x 25 partner kick w/bds @ :45- fwd ss at midpool

1 x 150 swim free br3 desc 50's 1-3 to giddyup

4 x 25 partner kick w/bds @ :45- rev ss at midpool

6 x 25 swim partner race @ :45

1 x 150 kick FAST for time w/bds

Check HR after each round

Finish with 24 x 25's @ :40- the usual in sets of 4

DISTANCE-

3 times thr

Saturday, November 12, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ 1:00-25 ra2 la2 free drill, 25 kick on back w/arms pointed to ceiling

10 x 25 @ :35 sit & spin backstroke drill, except #3/5/7 are FAST UDK @ :25

6 x 75 @ 1:20- 25 fly pull free kick, 25 UDK on stomach, 25 choice drill

Check HR, then take fins off

18 x 50 in sets of 3-

1-2, swim IM order by 25's ("slide IM" changes by round, but no free) @ :50

#3- swim free br3 @ :35

Check HR after #18, then 1:00 rest

2 times through:

3 x 75 IM (25 fly/50 back) @ 1:10 (1:20), desc 1-3

1 x 125 swim free br3 @ 1:35 (1:45)

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

1 x 125 swim free br3 @ 1:30 (1:40)

3 x 75 swim IM (fly/back/breast by 25's) @ 1:10 (1:20) desc 1-3 to giddyup!

1 x 125 swim free br3 @ 1:25 (1:35)

Check HR, then 1:00 rest

With fins, AMRAP:

"1:05 challenge" (Peter's group)

OR...

25 @ :40/50 @ 1:00/75 @ 1:20 (all swim) and then 100 kick @ 1:40- goal is better than 100 free Goal Time

DISTANCE- skip fins set above and finish up with...

AMRAP:

5 x 25 swim @ :25- long & strong, consistent tempo (think "200 setup)

1 x 275 @ 4:00 swim free br3- target your 275 Goal Pace

No additional rest between rounds, try to get 4 or 5 rounds in

Warmdown a bit before you get out. Enjoy your time off this morning and get excited to race next weekend. Have a great day!

Friday, November 11, 2022- written for SCY (Veteran's Day)

Meet Warmup, then...

RACE DAY!!

"1:05 Challenge"

DISTANCE- after as much warmup as you need, go through the following:

2 x 1650 @ 2:00 rest

#1- swim (can be pull) desc the 550's 1-3 to what you can (#3 should be giddyup)

#2- 3 x 550's swim @ :30 rest, all FAST- can your times add up to your 1650 Goal Time

Warmdown as you need to before you get out. Do an excellent job in school today, note the special workout schedule for tomorrow morning...and be sure to THANK A VETERAN TODAY. Have a great day!

Thursday, November 10, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 ra2 la2 free drill @ 1:00- focus on body alignment/head position

16 x 25 in sets of 4:

1-3, fly pull free kick drill @ :35

#4- all FAST UDK on stomach @ :20

Last round of four the drill can be your choice in MRS, but no free

1:0 rest, check HR & take fins off

3 rounds of:

3 x 100 swim free br3 @ 1:25 (or @ 1:35), first 25 is swim fly

5 x 50 swim/kick by 25's in MRS (no free) @ :50 (or @ :55) desc 1-4, #4 is swim free @ :35 (:40)

3 x 100 swim @ 1:30 (or @ 1:40), 50 back, 25 breast, 25 free; desc these 1-3 to giddyup

1 x 150 swim free- 75 free build, 75 free closing speed- bring the legs here!

Check HR, then 1:00 rest between rounds

DISTANCE- go 2 rounds of the above, then get right into...

10 rounds of:

3 x 50 swim at Goal Pace @ :40

1 x 50 easy @ 1:00 (can be drill, kick, etc...but stay on interval)

No rest between rounds

Finish up with...

AMRAP:

3 x 25 partner kick (2 w/bds @ :40, 1 on back @ :40)- go reverse ss at midpool!

1 x 25 swim RACE your partner! @ 1:00

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. Have a great day!