Thursday, March 9, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

5 x 50 drill/kick choice by 25's @ 1:00- 3-5, no free

4 x 75 @ 1:15- drill/kick/drill by 25's; 1st 25 drill is ra2 la2 free drill, keep head still/strong long

3 x 150 @ 2:20- 50 swim fast turn, 25 kick 1/2 under h2o; 2nd 75 is no free

Check HR, then continue right into...

9 x 100 in 3's

1-2, 25 kick w/boards, 50 swim back/breast by 25's, last 25 kick w/boards @ 1:45

#3- all kick w/boards, 1st 25 is dolph kick; get time, desc 1-3 to all out FAST

12 x 50 swim as follows:

4- swim free br3, strong & even @ :45

4- swim IM order by 25's, focus on fast turns, @ :50

4- swim/kick by 25's in MRS no free, desc 1-4, @ :55

1:00 rest, check HR

Anybody racing Saturday or Sunday, finish up with...

24 x 25 @ :40- "the usual" in sets of 4, change strokes after each round of 4

Everybody else...

2 sets of:

3 x 150 swim free br3 @ 2:00 or 2:10; HR is 150/160 by 75's

1 x 275 swim free br3, target goal split of mile (1/6 of your mile goal time), @ 4:00

3 x 250 swim free br3, HR is 160/170 for 150/170 for last 100, all @ 3:20 (@ 3:40 if needed)

1 x 175 swim free fast for time, should be faster than 200 free goal time

Check HR, then 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today, and remember there will be regular workout tomorrow morning here, and then again at 10:30a here on Saturday Morning w/Peter's group. Have a great day!

Wednesday, March 8, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Anybody racing tomorrow...Meet Warmup, then a brief fin set

Anybody NOT racing tomorrow...

8 x 75 @ 1:15, drill-kick-drill by 25's

1-4 free

5-8 NO FREE, all the same stroke (should be MRS)

6 x 100 as follows:

odds- swim 25 MRS build to fast turn (same stroke you drilled above), 75 swim choice @ 1:25

evens- swim/kick by 50's desc 1-3 to fast @ 1:40

Check HR, then...

1 x 250 choice stroke, odd 50's swim fast turn, even 50's are drill (same stroke)

1:00 rest, check HR again

18 x 50 in 3 sets of 6

1-3, swim IM order by 25's, focus on turns- all @ :50

4-6, swim free br3 desc 1-3 @ :45/:40/:45 by 50

:30 rest, check HR, then continue...

7-9, swim/kick by 25's no free @ :50, desc 1-3

10-12, swim free br3 as above

:30 rest, check check HR, then continue...

13-15, swim IM order by 25's, focus on turns, @ :50

16-18, swim free br3 desc 1-3 @ :40/:35/:40 by 50

Check HR, then 50 easy choice

1:00 rest

LONG SWIM-

2 times through...

200 swim free br3- smooth & long, last 50 is giddyup (HR is 150/170 on last 50)

100 swim IM, last 25 kick arms up or UDK

200 swim free br3- as above, except 100/100

100 swim IM- as above

200 swim free br3- as above, except 50/150

100 swim IM- as above

200 swim free br3- hand touch to check time, then entire 200 is giddyup, get time & check HR

:30 rest for water between 1st & 2nd round

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

Tuesday, March 7, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 50 @ :55- catchup free drill/dolph kick on side by 25's

12 x 25 @ :35- fly pull free drill, except #'s 3/5/7/9 are fast UDK on stomach @ :20

Check HR, then take fins off, then...

1 x 200- drill/kick/drill/skulling by 25's

1:00 rest

6 x 100 @ 1:30- desc 1-3's as follows:

odds- 25 swim fly build to fast turn, 50 swim choice, 25 kick on back

evens- swim IM

Check HR after 3 & 6, then get right into...

1 x 200- as above

1:00 rest

Choice of stroke, but same stroke throughout:

4 x 50 swim @ :45/:50- strong & even, keep track of average time; #3 is swim/kick by 25's, (same stroke)

:30 rest, check HR

4 x 50 as above, but hold faster average

:30 rest, check HR

4 x 50 as above, hold same avg time, but @ :40 or :45 (:05 faster than 1st two rounds)

Check HR, then get right into...

1 x 200- as above

1:00 rest, check HR again

STROKE GROUP-

Until 6:15a (hopefully, 3 rounds):

4 x 25 drill @ :35- #3 is swim at 200 setup

4 x 50 swim at 200 Goal Pace @ 1:00*- go your pace, make it as smooth as possible, but go your pace

1 x 100 swim free br3 @ 1:10/1:15

No rest between sets

*anybody NOT racing this weekend, go these @ :55 in 1st set, and then :10 rest in 2nd set)

With fins, finish up with...

24 x 25 @ :40- the usual in sets of 4, change strokes after each round of 4

DISTANCE-

3 x 250 swim @ 3:15- 150 smooth & long, 100 strong (HR 150/160)

5 x 50 swim/kick by 25's desc 1-5 @ :50

2 x 250 swim @ 3:15- as above, HR 150/160 then 160/170

10 x 50 swim at Goal Pace @ :55

1 x 250 swim @ 3:15- as above, HR 160/170+

Check HR

8 x 75 swim at Goal Pace @ 1:20

Check HR

1 x 50 easy choice @ 1:30

1 x 175 swim for time, should be faster than 200 Free goal time

Check HR again, then warmdown

Do an excellent job in school today & get excited to race this weekend. Have a great day!

Monday, March 6, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet (20/12/10; distance goes 30/20/10, all @ 2:00 rest)

Anybody racing this coming weekend will go a juicy kick set after the warmup...

4 x 75 @ 1:15, 50 ra2 la2 free drill, 25 breast kick on back

2 x 125- 50 fist free drill, 25 dolph kick on side (under), 50 choice drill in MRS no free @ 2:00

8 x 25 partner kick @ :45-

odds- fwd ss at midpool

evens- straight kick, race

Check HR, then :30 rest before...

11 x 100 as follows:

odds- all kick, desc 1-6 @ 1:45

evens- drill/kick on back by 50's @ 2:00

Check HR after #11, then 100 dr-k-dr-skulling by 25's

1:00 rest

6 rounds of:

1 x 125 @ 2:00- 25 dolph kick w/bds build to fast/faster/faster (by rd, 2x), 100 swim IM smooth & strong

1 x 75 kick FAST for time w/bds @ 1:30

No rest between rounds, keep track of times on the 75's

After 3rd & 6th round...

3 x 100 @ 1:25 (or @ 1:35)-

25 swim fly build to fast turn, then 75 swim free or back- focus on UDK's and tempo on backstroke

After 6th round...

3 x 100 kick @ 3:00- best average ever!

Warmdown a bit before you get out & do an excellent job in school today. Get excited to race this weekend at 14&U's. Have a great day!

Friday, March 3, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Anybody racing this weekend will do the Meet Warmup, then 15 x 50 @ :55 (2 choice with fast turn, 1 strong- 200 setup, goal pace, something like that)

Anybody NOT racing this weekend will do the full Race Day set.

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

Thursday, March 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 50 @ 1:00, odds & evens as follows:

odds- @ 1:00, drill/dolph kick on side by 25's

evens- @ :50, swim fast turn (same stroke as drill on odd 50's),/drill by 25's

:30 rest, know what you're doing on the following 100's:

15 x 100 as follows:

1- drill/swim by 50's @ 1:45

2- swim/kick by 50's @ 1:35

3- 25 swim fast turn in MRS (no free), 50 swim free br3 long & strong, last 25 kick on back, @ 1:25, these should get faster through the set

Check HR after #15, then 1:00 rest

Anybody racing this weekend:

Fins on for the usual (24 x 25 @ :40 in sets of 4)

Everybody else...

Fins on for 9 x 150 swim @ 2:40, desc 1-3 to fast!

DISTANCE- after 15 x 100's, get right into...

AMRAP:

1 x 250 swim free long & strong @ 3:20- HR higher on last 100 than first 150

3 x 50 swim at Goal Pace @ :50

1 x 50 easy choice @ 1:30

After every 3rd round, go 1 x 400 pull w/choice equip- keep stroke balanced & smooth

Wednesday Morning, March 1, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2* rounds of:

4 x 100 @ 1:45- 50 ra2 la2 free drill, 25 choice drill in MRS (no free), last 25 is dolph kick on side

4 x 75 @ 1:30- 25 swim in MRS build to FAST turn, 25 drill same stroke, :10 rest, last 25 FAST UDK

12 x 50 swim as follows:

1-3, swim IM order by 25's @ :50

4-6, swim free br3 smooth & even @ :45

7-9, swim/kick MRS desc 1-3 @ :50, no free

10-12, swim free smooth & strong @ :40

Check HR, :30 rest between rounds

*In 2nd round, after everybody finishes the 75's, instead of the 50's we'll go...

8 x 25 swim partner style @ :45, 4 free, 4 choice

Check HR

LONG SWIM-

Anybody racing this weekend will skip the long swim today and instead do a fin set (the usual, plus some 50's swim descend...) and then get out

6 rounds of:

150 swim free increase HR by 50 (distance go 250- 150 smooth & long/100 add kick)

100 swim IM- do what you can to get your time

:10 rest

50 kick FAST for time with board

After even rounds, go...

1 x 200- 25 drill/50 swim fast turn/25 skulling

Check HR after 6th round; then finish with fins (24 x 25 @ :40, the usual in sets of 4)