Friday, January 13, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Lots going on today:

Anybody racing today: Meet Warmup, then Speedset (16 x 50 @ 1:30 in sets of 4; go 20/30, 30/20, all fast from a dive, then all drill- 4x; change strokes by round)

Anybody racing this weekend: Meet warmup, then Speedset as above, then 9 x 150 swim with fins desc 1-3's @ 2:40 (change stroke by rounds of 3)

DISTANCE- Meet Warmup (plus whatever additional warmup you need to be ready for...) 2 x 800 @ :30 rest, desc 1-2 to what you can; then 1 x 825 pull w/choice equip- should be faster than 2nd 800. Finish up with 24 x 25 @ :40 in sets of 4, "the usual."

Anybody NOT racing this weekend: Meet Warmup, then do the Distance Set and the 9 x 150 w/fins

Warmdown a bit before you get out, do an excellent job in school today & be sure to thank your parents for getting you to the meet. Get excited to race & safe travels to NC. Have a great day!

Thursday, January 12, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15 as follows:

odds- 50 fist free br3, 25 dolph kick on side

evens- 25 UDK on stomach fast, 50 choice drill in MRS

8 x 100 as follows:

odds- swim/kick by 50's free @ 1:30

evens- swim/kick by 50's in MRS @ 1:45, desc 1-4 to fast

Check HR, then...

1 x 300- go drill/swim (build)/skulling by 25's

Check HR, then 1:00 rest

DISTANCE-

3 rounds of:

6 x 75 swim at GP @ 1:10 (target 47-48's)

3 x 50 kick strong @ :55 

1 x 50 easy choice @ 1:30

1 x 350* pull free, 80-85% effort, get time

Check HR, then 1:00 rest

*in 2nd round, go a 450 pull, 90-95% effort

*in 3rd round, go 550 pull at max effort, how close can you get to 1/2 your mile goal time???

STROKE GROUP-

3 rounds of:

6 x 50 @ :55 swim/kick by 25's desc @ :55 in MRS, except 3/5 are 75 swim free (same interval!)

1 x 75 drill/kick/drill by 25's in MRS no free @ 1:20

1 x 75 swim/drill/swim faster in MRS @ 1:20- put a good stroke on the swim

6 x 50 swim at 200 Goal Pace @ 1:00*

Check HR, 1:00 rest between rounds

Wednesday Morning, January 11, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With boards where noted:

4 x 125 @ 2:00- 100 swim/drill by 25's, build swim to FAST turn, last 25 kick build to fast (1-2 are all free, 3-4 are MRS no free)

6 x 25 fly pull free kick drill @ :35- lift & drop in one motion to breathe

3 x 100 swim @ 1:30- 25 MRS no free build to fast turn, 75 free br 3/5/3 by 25's fast turns

10 x 25 partner kick as follows:

1-2, w/boards free kick race @ :45- fwd ss at midpool; 

3-4, on back, RACE the UDK's to half way

Check HR, then...

1 x 300- 50 breast drill (2k1p), 25 skulling

1:00 rest

LONG SWIM-

2 choices today:

A)

5 times through...

150 swim IM (2 x 75's, no free), desc 1-2

150 swim in MRS (no free) desc the 50's to 200 gp

50 kick fast free w/bds

Check HR after 5th round

Or...

B)

1 x 450 swim free (can be pull w/choice equip), desc 150's by HR (150/160/170)

1 x 150 swim IM, 2 x 75's IM (no free) desc 1-2 to fast

Let's finish up with...

25's race "partner style," we'll go in sets of 6

Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for hustling you all over northern Virginia this past week for our workouts. Have a great day!

Tuesday, January 10, 2023- written for SCY (back at GMU!)

1 x 600- 300/200/100

1:00 rest

With buoys, where noted:

4 x 75 @ 1:15- 50 fist free br3 pull, then 25 kick free hold buoy out front

4 x 50 @ 1:00- kick on back (1/2 way under)/choice drill MRS by 25's (no free on drill)

4 x 150 @ 2:30- 50 swim in MRS (no free) easy/FAST by 25's, 100 pull free br 3/5 by 50's

Check HR, then 1:00 rest

6 rounds of:

1 x 100 in MRS- 75 swim (smooth/build/strong by 25's, get HR up by 25's), last 25 kick on back (1/2 under) @ 1:30/1:40

1 x 200 @ 2:30/2:40- swim free br3, hr is 160/170 by 100's

:30 rest after 3rd round, check HR and get water

STROKE GROUP-

AMRAP:

3 x 50 swim at 200 GP @ 1:00

1 x 100 swim free br3 @ 1:15/1:20

1 x 50 swim max effort, check HR

50 easy @ 1:30 (every 3rd round go 200 drill/choice by 50's)

DISTANCE-

AMRAP:

2 x 150 swim neg split @ 2:00/2:10, hr is 150/160 by 75's

3 x 50 swim at GP @ 1:00 (interval gets :05 faster by round)

Check HR, 50 easy @ 1:30 after each round)

Finish up with...

25's @ :40 in sets of 4- "the usual," except, PARTNER-STYLE

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the meet this weekend. Be sure to follow ALL of the AFC's guidelines on entering/exiting the facility while they finish those repairs...they don't have to let us swim here. Have a great day!

Monday Morning, January 9, 2023- written for SCY (at Spring Hill Rec Center)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 100 @ 1:40, 50 drill (odds free, evens no free), 50 kick (1st 25 free on back arms up, 2nd 25 UDK

8 x breast pull free kick drill @ :35, #'s 3/5/7 are fast UDK @ :20

4 x 75 breast pull w/dolphin kick & flip turns, desc 1-4 @ 1:15

Check HR, take fins off

5 x 50 swim breast/free desc 1-5, odds @ :55, evens @ :45

4 x 50 kick on back @ :50, 1/2 way under

5 x 100 swim 25 back/50 breast/25 free @ 1:40, desc 1-5 ("IM" style)

4 x 50 kick on back @ :50, 1/2 way under

5 x 50 swim breast/free desc 1-5, odds @ :50, evens @ :40

Check HR, then 1:00 rest

AMRAP:

8 x 25 partner kick @ :40, odds are choice, evens are w/fwd ss at midpool

1 x 175 fast for time: 100 swim free/75 kick w/boards

Check HR, :30 rest between rounds

Do an excellent job in school today & be sure to thank your parents for driving you all over northern Virginia to keep up with workouts. Check your email this afternoon for an update on the rest of the week. Have a great day!

Sunday, January 8, 2023- written for SCY (at St. James)

1 x 600- 300/200/100

1:00 rest

16 x 50 in sets of 4:

1-4, kick desc @ :55

5-8, swim free br3 desc @ :45

9-12, kick @ :50

13-16, swim strong & even @ :40

Check HR

9 x 250 as follows:

1-2, swim free br3 @ 3:20/3:40, desc 1-2

#3- swim IM (200 IM, 50 kick w/bds)- get time, all @ 4:00

4-5, pull free w/shnrkel & choice equip @ 3:30/3:45, desc 1-2

#6- swim IM as above, faster, @ 4:00

7-8, your choice pull or swim, but on original intervals of 3:20/3:40

#9- swim IM as above, fastest of the 3 x 250

Check HR, then 50 easy

1:00 rest

With boards, until 11a, all kick is fast...

1 x 50 easy choice @ 1:00

1 x 50 kick @ :50

1 x 50 easy choice @ 1:00

2 x 50 kick @ :50

1 x 50 easy choice @ 1:00

3 x 50 kick @ :50

1 x 50 easy choice @ 1:00

1 x 100 kick FAST for time @ 2:00

Change kick from round to round if you'd like

Warmdown a bit before you get out. Make sure you're ready for the week ahead at school; remember we're up at Spring Hill Rec Center tomorrow morning. Check your email tomorrow afternoon for Tuesday's workout schedule & location. Have a great day!

Saturday, January 7, 2023- written for SCY (at St. James)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 100 drill/swim by 25's, last 50 kick w/bds desc 1-3 (3rd 150 no free)

15 x 50 in sets of 3's as follows:

1-2, swim/kick by 25's no free @ :50, desc 1-2

#3- all swim free br3 @ :35- giddyup here to make the interval

Check HR after #15

3 rounds of:

3 x 100 race @ 3:00 (one group every 1:30)- go 75 fast/25 swim back easy; get times for each 75

1 x 150 easy drill/choice by 25's

You can change strokes after each round, but the 3 x 100 in each round have to be the same stroke

After 3rd round...

8 x 50 drill/choice by 25's @ 1:00

We'll finish up with 1 x 150 race from a dive (pick a stroke that you did on the 75's, take your avg time & double it, add :01- that should be your goal on the 150)

Warmdown a bit before you get out. Do an excellent job on your HW this weekend, and keep checking your email for schedule updates through the beginning of next week. Good luck to everybody racing at the Distance Meet today/tomorrow. Have a great day!