Tuesday, February 7, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

12-15 minutes, warmup as you need to...

DISTANCE-

14 x 150 in odds/even-

odds- pull neg split @ 1:50 (HR 150/160 by 75), go @ 1:55 if necessary

evens- swim descend 1-7 to something JUICY, @ 2:20

Check HR after #14, then 100 easy

AMRAP:

3 x 75 swim at GP @ 1:15

2 x 50 cruise @ :50- long & strong, smooth stroke

1 x 100 swim FASTER than GP, check HR; all @ 1:45

1:00 rest after every 3rd round

Monday, February 6, 2023- written for SCY

Swimdown from the meet

300/200/100, then

12 x 50 in 4's (2 drill/kick, 2 all kick @ 1:00)

1:00 rest

All @ 2:00 rest

20 min swim

12 min pull

8 min kick

Talk about the meet: "best/least-best/differently or better" before you leave.

Do an excellent job in school today & get excited for our SCY championship meets. Have a great day!

Saturday, February 4, 2023- written for SCY (GMU- Distance)

300/200

1:00 rest

After warmup...

8 x 450 @ 5:30/5:45, desc the 150's in each 450 (HR + 150/160/170)

Warmdown before you get out.

Friday, February 3, 2023- written for SCY (GMU- Distance)

300/200

After warmup...

30 x 100 fast @ 1:15/1:20

Jackson goes 21 (2 fast 1 easy)

Madison goes all 30, but 2 fast, 1 cruise

Anka, Kylie, Sid, Mad Max & Quack do all 30 fast

Friday, February 3, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

For anybody racing this weekend, we'll do the Speedset (12 x 50 in sets of 4: 20 fast/30 drill, then 30/20, then all fast, then all drill), then 8 minutes of active recovery, and then a single 75 from the blocks to simulate your opening 75 of your 200.

We'll finish up with "the usual" set of 24 x 25 w/fins

DISTANCE- you can do the Speedset if you'd like; or instead, after you've warmed up as much as you'd like, you can go 300's @ :20 rest (go 3 at a time), descend the 2nd 150 to what you'd like. 3 x 300 can be pull, the others should be swim, followed by the same 75 from a dive (setting up your 500). Finish with "the usual" 24 x 25 @ :40. If you'd like to go some pacework, go 1 round of the 3 x 300 & then the 75 from a dive, followed by either 50's @ :45 or 75's @ 1:10, 3 at pace 1 easy.

Warmdown a bit before you get out & do an excellent job in school today. Get excited to race the next few weekend & have a great day!

Thursday, February 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

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

4 x 50 choice drill/fast UDK on stomach @ 1:00 (by 25's)

18 x 25 in 3's:

1-2, fly pull free kick @ :35

#3- fast UDK on stomach @ :20

Check HR, take fins off

3 rounds of:

5 x 100 swim 25 fly/75 back @ 1:25/1:35, #2/4 is all free swim @ 1:15/1:25

6 x 50 swim (1-2) or drill (#3 & 6) @ :50/1:00, go 2nd 50 split on 1-2 & 4-5

1 x 75 swim FAST for time (same stroke as 50's)

Check HR & 1:00 rest after each round

DISTANCE-

2 x 150 swim free neg split @ 1:55

:10 extra rest, get pulling equip

1 x 175 pull free w/shnorkel & choice equip fast- goal is 1/6 of your mile goal time

:30 rest between rounds, go AMRAP

STROKE GROUP-

9 x 150's with fins desc 1-3's @ 2:40

Wednesday, February 1, 2023- written for SCY

Finally, some snow. Hopefully schools' aren't closed for a week.

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15- 50 fist free br3, 25 choice drill no free

1 x 300- 50 swim/drill by 25's (fast turn), 50 kick on back (1/2 under)

Check HR

16 x 50 in 4's-

1-3 are swim/kick by 25's IM order (by 50's), all @ :50

#4- swim free br3 @ :40- desc this 50 1-4 to max effort

Check HR again, then 1:00 rest

LONG SWIM-

3 times through (DISTANCE, go 4x):

200 in MRS (no free) 75 swim fast turns/50 kick on back (1/2 under)/75 swim faster

300 swim free br3/5/3 by 100's, desc 100's 1-3 (DISTANCE- can pull, desc by round 1-4)

200 swim IM- last 50 kick free w/bds, desc by rounds so #4 is max effort

Check HR

W/fins, finish up with...

75's swim desc 1-3's @ 1:20/1:30/1:40 by round; change stroke after every 3rd round

Do an excellent job in school today (if you have it) and get excited to race this weekend. Have a great day!