Friday, January 6, 2023- written for SCY (at Audrey Moore, PM)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 25 kick w/bds build, 50 drill

4 x 75 @ 1:10- 25 kick w/bds FAST, 50 swim fast turn (2nd 25, no free)

3 x 200 @ 3:00- 150 swim/kick by 25's (same stroke) desc 50's 1-3, last 50 kick w/bds all fast

Check HR, then 1:00 rest

4* rounds of:

2 x 100 swim free br3, but last 25 no free @ 1:35 (or @ 1:40), desc 1-2

1 x 100 swim 25 fly, 75 free br3 @ 1:15 (or @ 1:20)- swim strong to make interval

:30 rest, then everybody together:

1 x 75 kick FAST for time with boards

Check HR then easy back to the starting end

* intervals on all the 100's gets :05 faster per round

After 4th round...

1 x 150 drill/choice by 25's

Check HR again, then 1:00 rest

Finish up with...

8 x 175 swim IM (skip last 25 free), all @ 2:40 (or @ 3:00), straight descend 1-8

Warmdown a bit before you get out. Be sure to follow the emails for updates on workouts over the weekend. Good luck to everybody racing at the Distance Meet this weekend. Have a great day!

Friday Morning, January 6, 2023- written for SCY

For anybody racing in the Distance Meet this weekend:

Meet Warmup, then...

Two options:

Speed Set 

(16 x 50 @ 1:30 in sets of 4-

1- 20y swim fast/30y drill

2- 30y swim fast/20y drill

3- all swim fast

4- all drill)

Change strokes after every round of 4 x 50

300 easy drill/choice by 50's, then finish up with 24 x 25 @ :40 in sets of 4 (the usual)

Warmdown a bit before you get out

OR...

Pace Set

16 x 75 in sets of 4

1-4, swim free @ 1:00, desc 1-3 to legit effort, then #4 is drill

:30 rest

5-16 @ 1:10, 3 swim at Goal Pace, 1 easy @ 1:20

Check HR after 3rd 75 in each round

300 easy drill/choice by 50's after #16

For anybody NOT racing this weekend, go your Meet Warmup, then...

3 x 300 swim free br3 or back @ 3:50 (or @ 4:15 if needed), smooth & strong, make interval

3 x 250 swim same stroke as 300's desc 1-3 to FAST @ same interval you went the 300's on

3 x 200 swim free br3 or back @ 2:35 (or @ 2:50), smooth & strong, make interval

3 x 150 swim same stroke as 200's desc 1-3 to FAST @ same interval as 200's

3 x 100 swim free br3 or back @ 1:10 (or @ 1:20), hustle to make the interval

:30 rest, check HR

6 x 50 swim all FAST @ 1:00

Check HR again, then warmdown (active recovery for 12 minutes), check HR again 

Make sure your legs are feeling loose before you get out. Again, be sure to check your email morning and night for any schedule updates. GMU is still uncertain as to when the repairs will be completed, so we'll have a rather chaotic schedule at least into next week. Thanks for your patience and commitment to your swimming as we take things day-by-day.

Thursday, January 5, 2023- written for SCY @ St. James

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 75 drill/kick/drill free (by 25's), 75 drill/kick/drill no free (by 25's)

4 x 75 @ 1:15- 25 kick w/bds build to fast, 50 swim/drill by 25's choice, build swim to fast turn

9 x 50 swim, 2 @ :50 IM order by 25's, 1 swim free big kick on 2nd 25 @ :40

Check HR, then 1:00 rest

6 x 100 as follows:

odds- drill/kick by 25's @ 1:45, desc 50 kick to fast

evens- swim/kick free by 50's desc 1-3 to fast @ 1:35

2 sets of:

1 x 25 udk @ :40 on stomach/1 x 75 swim choice desc 25's to fast

1 x 50 kick w/bds @ :55/1 x 50 kick w/bds @ :45

1 x 75 drill/kick/drill by 25's no free @ 1:15/1 x 25 swim same stroke race pace @ :30

6 x 100 as follows:

odds- swim free br3 @ 1:15

evens swim IM desc 1-3 @ 1:35

Check HR, then 1:00 rest

DISTANCE-

2 x 450 @ :20 rest pull w/choice equip desc 150, HR = 150/160/170 by 150

10 x 75 swim at GP @ 1:20, #5 & 10 are dist per stroke

1 x 450 swim get time- 85% effort here, get time

1 x 100 easy choice @ 2:00

1 x 475 swim max effort, should be faster than previous 450 

Check HR

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3, 3rd 150 in each round should be fast

Warmdown a bit before you get out. Keep checking the schedule for updates to time & location...Have a great day!

Wednesday, January 4, 2023- written for SCY @ St. James

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:15- 50 breast pull w/dolphin kick, 25 dolphin kick on your side

4 x 50 drill/kick under by 25's @ :55- drill is MRS

3 x 100 @ 1:40- 75 kick on back (desc 1-3 to fast), last 25 choice skulling, no "conductor"

Check HR, then take fins off.

3 rounds:

3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can; rev IM by round)

2 x 100 swim free br3 @ 1:15/1:20 (National group @ 1:10)

1 x 150 swim/last 50 kick in MRS, get time & desc 1-3 to fast

:30 rest between rounds, check HR

DISTANCE- LONG SWIM

3 times through:

200 in MRS- 50 swim/25 drill/50 swim faster/25 drill/50 swim fastest; no free

300 pull w/choice equip, desc 100's 1-3

400 swim IM (1st round is 4 x 100's IM; 2nd round is 2 x 200 IM; 3rd round is 300 IM+100 kick)

Check HR after 3rd time through

STROKE GROUP- 

(National Group)

2 times through:

4 x 50 swim at 200 GP @ 1:00/50 easy drill @ 1:30

4 x 50 swim at 200 GP @ :50/50 easy drill @ 1:30

4 x 50 swim at 200 GP @ :40/150 easy drill-kick by 25's (breaststrokers go @ :45)

3 x 150 pull free w/choice equip desc 1-3 @ 2:20 after 1st round

BROKEN 150 (3 x 50 swim @ :10 rest) after 2nd round

DISTANCE OPTION-

2 times through:

8 x 75 swim @ 1:10, 3 at Goal Pace 1 easy

300 easy drill/choice by 50's

After 1st round, 1 x 150 RACE for time

After 2nd round, 1 x 300 RACE for time

Warmdown a bit before you get out. Check your email each night and again in the morning to see if there are any schedule changes or pool changes (locations). Have a great day!

Tuesday, January 3, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With boards:

4 x 75 @ 1:15- 50 fist free drill br3, 25 dolphin kick build

6 x 50 @ :55- kick on back (10y under)/2 kicks 1 pull breast drill, focus on wide press

3 x 100 @ 1:45- 50 kick w/boards (breast/free by 25's), 50 choice drill in MRS

8 x 50 kick/swim or swim/kick (alt by 50's), go 4 @ :50 make interval, then 4 @ 1:00 desc 1-4 to all out giddyup! These are in MRS

1:00 rest, check HR

3 rounds of:

6 x 25 partner kick w/boards @ :45- all fast; Odds are fwd ss at midpool, evens are bckwd ss at midpool

1 x 300 swim free or back, get time & desc 1-3 to max effort (start at about 75-80% on #1)

1:00 rest between rounds, check HR after each 300

DISTANCE-

4 rounds of:

6 x 75 swim at Goal Pace @ 1:15

1 x 450 swim desc 1-2 and 3-4; two rounds can be pull, but be sure to desc them to something legit

:30 rest between rounds, check HR

STROKE GROUP-

AMRAP:

4 x 50 swim/drill by 25's @ :55, build the swim to FAST TURN; except, #3 is all kick on back (10y UDK)

4 x 50 swim at 200GP @ :55

1 x 50 easy @ 1:30

1 x 75 swim FAST for time

Warmdown a bit before you get out. Do an excellent job in school today, get off to a good start in 2023. Regular schedule all week, have a great day!

Monday, January 2, 2023- written for SCY (GMU Distance)

300/200

4 x 75 @ 1:10- 50 choice free drill, 25 choice kick

6 x 50 kick @ :50, odds on back evens w/bds desc 1-3

4 x 75 @ 1:10- 25 kick w/bds build, 50 choice drill no free

6 x 50 kick w/bds @ :45- make interval, but 1st 25 is all out

12 x 50 in 4's:

1-4, swim/kick @ :50 no free

5-8, swim IM order by 25's @ :45

9-12, swim free @ :40- strong & even

Check HR

3 x 300 swim free @ 3:40/4:00- hr 150/160 by 150's

6 x 75 swim free-

odds @ 1:00/1:10, evens @ :50/:45/:40 (or @ 1:00/:55/:50)

Check HR

3 x 450 pull free, desc 150 (HR @ 150/160/170 by 150's)

9 x 100 in 3's-

2 @ 1:10/1 @ 1:00 (or 2 @ 1:15/1 @ 1:05)

Check HR

1 x 1200 swim free desc 300's (hr 150/160/170/max by 300)

Check HR

Finish up with...

5 x 200 @ :15 rest- 150 kick/swim by 25's, last 50 drill or skull

Monday, January 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ :50, 25 ra2 la2 free drill, 25 kick udk- fish drill, big sweeping dolphin kicks

2 sets of:

6 x 25 breast pull free kick @ :35

4 x 50 @ :50, 25 drill choice in MRS, 25 kick free on back w/arms pointed towards ceiling

After 2nd set, take fins off

With boards where noted:

4 x 75 @ 1:10, 25 dolph kick w/boards, 50 swim free br3 with FAST turn

6 x 25 kick w/boards-

odds- "tombstone" style @ :45

evens- all fast @ :25

2 x 150 swim free or back @ 2:00/2:10, hr goes 150/160 by 75's

1 x 100 kick fast for time w/boards, get time

1:00 rest

4 x 75 @ 1:10, 25 kick choice w/boards, 25 kick on back (10y under), 25 swim MRS fast finish

8 x 25 kick w/boards-

odds- MRS @ :40- all fast

evens- breast kick @ :25 fast

2 x 200 swim free or back @ 2:35/2:50- hr 160/170 by 100's

1 x 100 kick fast for time w/boards, get time

1:00 rest

6 x 75 @ 1:10 kick w/boards, 50 choice, 25 breaststroke kick, make interval

8 x 25 swim MRS-

odds @ :35 15y fast/10y drill

evens @ :20 all swim fast

2 x 150 swim free or back @ 2:00/2:10, hr 160/170+ by 75's- bring your legs in on 2nd 75 & get after it

Check HR, then 1:00 rest

MYSTERY SET

Finish up with 75's until the end of workout as follows:

1 x 75 swim @ :55/1:00- get time

1 x 75 swim @ 1:00/1:10, faster than 1st 75

1 x 75 kick w/boards @ 1:05/1:15

:30 rest after every 3rd round, check HR

Warmdown a bit before you get out. Make sure you're all caught up with your HW, be thinking about your SCY goals for 2023. REGULAR SCHEDULE RESUMES TOMORROW. Have a great day!