Monday, February 13, 2023- written for SCY (PM, MAKO National Group)

1 x 600- 300/200/100

1:00 rest

3 rounds:

1 x 75 @ 1:10- 50 drill, 25 kick on back, half UDK

1 x 125 @ 2:00- alternate swim/kick by 25's, desc the 25's swim

No rest between rounds, go free/no free/choice by round

9 x 50 @ :50- swim (2) and kick (1), turn end is always FAST

Check HR

With 'Chutes:

6 rounds of:

:20 on (swim)/:20 off

:20 on, better effort/:10 off

:20 on, max effort

Come back to start end...

1 x 50 swim for time from a dive

Warmdown a bit before you get out. Do an excellent job with your HW tonight, get excited for your meet this weekend. Have a great day!

Monday, February 13, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 rounds:

1 x 125 @ 2:00- 50 drill/25 dolph kick UDK/50 drill

3 x 25 swim build/strong/fast @ :35/:30/:25 (by 25)

1 x 50 kick on back, halfway UDK off the turn, @ 1:20

Go free/no free/MRS by round

1:00 rest after 3rd round

5 rounds of:

25's are all partner kick...

4 x 25 kick w/boards @ :45

1 x 150 swim smooth & strong @ 1:50/2:00

:20 rest

2 x 75 kick @ 1:30- 50 fast/25 easy (#1), then all fast (#2)

1:00 rest after 2nd & 4th round; 5th round will be 12 x 50 kick best avg @ 1:00 instead of 75's

If there is time, finish up with...

25's w/fins - the usual, but "partner-style"

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

Sunday, February 12, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50 @ 1:00-

3, drill (same stroke)

1, FAST udk on stomach

Check HR then take fins off

*One time through (the 300's can be pull w/choice equip):

4 x 50 @ 1:05 IM order by 50- swim to 1/2way build, then 2nd 1/2 is fast UDK

2 x 450 swim free br3 @ 6:30 desc 1-2

4 x 50 @ 1:05- as above

3 x 300 swim free br3 @ 5:00 desc 1-3

4 x 50- as above

4 x 150 swim free br3 @ 2:30, desc 1-3/4

4 x 50- as above, but @ :55

Check HR, then 100 easy choice/drill by 50's

1:00 rest

1 x 200 swim IM from a dive- race it up here!!

*We wound up going 2 x 300 swim free desc for each round (450's/300's/150's), but the interval got faster by round (5:00/4:40/4:20); and, we added a single 150 swim IM after each round of 300's, the goal was to descend the 150's from round to round. The last 150 was from a dive

Warmdown a bit before you get out. Be sure to get on your phones and place your order at Paners so it's ready when we get there. Be sure to thank your parents for getting you over there. Have a great day!

Friday, February 10, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Speedset for anybody racing this weekend, then the usual w/fins

DISTANCE-

9 x 275's desc 1-3's @ :20r (3 pull/3 swim/3 choice)

OR...

2000 swim for time (+10 x 100 @ avg time per 100)

STROKE GROUP-

2 rounds of:

75 kick for time- this is fast

BROKEN 100 swim: 25/50/25, all @ :10 rest- needs to be faster than your 75 kick (go 3 faster than your 75k & you can be done; finish up with the usual

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your swims in March. Have a great day!

Thursday Morning, February 9, 2023- GMU Distance (SCY)

300-200

1:00 rest

18 x 50 in 3 sets of 6:

3- dr/k @ :55

2- sw/k @ :50

1- all kick @ :45

No rest between rounds of 6; middle round of 6 is NO FREE

Check HR

2x:

3 x 125 sw free br3 desc 1-3 @ 1:30/1:40

3 x 50 sw strong & even @ :40/:45

No rest between rounds, check HR after 3rd round

2 x 700 swim @ :20r- HR 150-160, #2 @ 160-170

7 x 100-

odds, sw free/NO FREE by 50's @ 1:25/1:30

evens- sw/k choice no free @ 1:35/1:40

Check HR, then...

1 x 1650 swim (ask if you want to pull)- hand touch @ 550/1100/mile for 550 split, desc 1-3

Warmdown a bit before you get out. Do an excellent job in class today & get excited for the meet next week. Have a great day!

Thursday, February 9, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 50 drill, 25 kick on back- 4 UDK's off each wall (NO FREE on #3)

6 x 75 @ 1:15- 25 kick w/boards build to fast (dolph kick 1-3, breast kick 4-6), then swim/drill (build swim to fast turn); go 1-3 free, and 4-6 MRS

24 x 25 in sets of 4:

1-2 swim, #1 build @ :35, #2 fast @ :25

#3- fast UDK @ :40 ("BTR" bank the rest)

#4- skulling @ :40

Check HR

DISTANCE- 2 rounds 50's are mile pace; next 2 rounds 50's are 500 pace:

4 rounds of:

1 x 150 swim free, HR 150/160 by 75's @ 2:00/2:10

3 x 50 swim at pace @ :55

1 x 150 swim free- as above

3 x 50 swim at pace @ :10 rest

Check HR

1 x 50 easy choice @ 1:30 after each round

After 4th round...

6 x 275 @ :20 rest w/choice equip; 1-3 are 100 free/75 IM/100 free; 4-6 can be pull

STROKE GROUP-

4 rounds of:

4 x 50 strong & even (MRS) @ :55

100 swim choice @ 1:30- 2nd 50 faster

200- 75 sw smooth & strong/50 drill/75 sw fast @ 3:00

100 swim choice @ 1:30- 2nd 50 faster

4 x 50 sw GP in MRS all @ :55 (@ :10 rest in even rounds)

Check HR, 100 dr/choice/dr/skull after each round

1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & get excited for your March meet. Have a great day!

Wednesday, February 8, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:15- 50 breast pull dolph kick drill w/flip turns, 25 dolph kick on side under

8 x 25 breast pull free kick drill @ :35, 3/5/7 are fast UDK on stomach

1 x 150 - kick on back w/arms pointed towards ceiling/FAST UDK on stomach, by 25's

1:00 rest, take fins off

2 sets of:

8 x 25 kick w/boards, odds @ :35- 1/2 fast 1/2 easy; evens all fast @ :25

8 x 50 swim/kick by 25's @ :50, IM order by 50's, #4 & 8 are all swim free @ :35

1 x 75 kick fast for time, get time

1:00 rest between sets, check HR

MYSTERY SET

LONG SWIM-

3 times through:

300- desc 100's, 25 swim fly/75 swim back

150- swim/kick breast by 25's, desc 50's

50 kick fast free w/boards

Finish up with...

24 x 25 w/fins @ :40- the usual by rounds of 4