Monday, March 20, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

CONGRATS to Josef G., who went his ISCA cut at the meet yesterday! We're so excited to have you at the meet with us!

Some juicy kicking today...

4 UDK's off each wall...

4 x 75 @ 1:15- 25 kick on back, 50 fist free br3

4 x 50 @ :55 drill/kick on back by 25's in MRS, no free

4 x 75 @ 1:20- 50 kick (25 w/boards, 25 on back), 25 swim build to race pace; desc 50 kick

:30 rest to check HR, then...

4 x 75 @ 1:15- 25 kick w/bds, 50 swim (kick changes: #1 dolph kick, swim back/breast; #2 kick is free, swim is breast/free, etc...)

2 sets of 4 x 50 as follows:

swim @ :40 (or @ :45)- strong & even, except #3 is all kick w/bds on the same interval

Check HR after 2nd round of 4, then :30 rest...

9 x 100 in sets of 3:

1- 25 kick w/bds, 50 choice, 25 kick w/bds faster @ 1:40

2- 25 kick w/bds, 50 swim choice fast turn, 25 kick w/bds @ 1:30- hustle to make the interval

3 swim free br3, strong & even by 50's, @ 1:20

Check HR again, then 50 easy choice @ 1:30

4 x 100 kick w/bds best avg @ 3:00

1:00 rest

MYSTERY SET

If you guess it, you don't have to do it

The Mystery Set was a 200 kick fast for time, trying to be as close to your avg (x2) from the 4 x 100 kick above

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

Friday, March 17, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, anybody racing this weekend will do the usual- but, without fins

DISTANCE-

3 rounds of:

3 x 150 swim desc 1-3 @ 2:00 (@ 2:10 in 2nd round, @ 2:20 in 3rd round), get time

200 easy choice

1 x broken 150, different by round:

3 x 50 @ :10 rest in 1st round

75/50/25 in 2nd round @ :10 rest

25/50/75 in 3rd round @ :10 after 15 and :15 rest after the 50

200 easy choice after each round

Everybody else:

3 x 75 race IM from a dive @ 3:00, get times and figure avg 

(50 fly/25 back in 1st rd; 50 back/25 breast in 2nd rd; 50 breast/25 free in 3rd rd)

swim easy after each 75, then after 3rd 75

1 x 100 RACE from a dive (fly/back by 50's in 1st rd, then back/breast in 2nd rd, and then breast/free)

8 minutes active recovery after each round 

After 3rd round, finish up with 3 x 300 pull @ :20 rest w/choice equip

Warmdown a bit before you get out. Do an excellent job in school today & take good care of yourselves away from the pool this weekend. Have a great day!

Thursday, March 16, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

16 x 75 in sets of 4:

1-4, 50 ra2 la2 free drill (head still/roll hips/long stroke), 25 dolph kick on side @ 1:15

5-8, 25 dolph kick w/bds build, then 50 6ks back drill @ 1:10

9-12, 25 swim free 200 setup, 50 choice drill in MRS (no free) @ 1:05

13-16, swim 50 MRS w/fast turn, 25 kick on back 1/2 under, all @ 1:00

Check HR, then 100 dr-k-dr-skulling

1:00 rest

3* rounds of:

3 x 100 swim 25 build to fast turn in MRS (no free) @ 1:25/1:30

1 x 150 swim free br3 @ 2:00/2:10- HR is 150/160 by 75's; get time & desc 1-3

3 x 75 @ 1:10- 25 kick w/bds, 50 swim/kick by 25's no free @ 1:10

1 x 125- swim free br3, except middle 25 is br5 @ 1:30

Check HR, then 1:00 rest between rounds

*Anybody racing TOMORROW, go through this just ONCE, then finish with "the usual" with NO fins.

Anybody racing this weekend, go this TWICE, then finish up with "the usual" with fins.

Everybody else...

After the third round, check your HR, then go 1 x 50 easy choice. We'll finish up with...

1 x 150 RACE for time before you go.

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

Wednesday, March 15, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins & buoys...

6 x 75 breast pull w/dolph kick & flip turns @ 1:15- wide press, head down @ end

:30 rest, add shnorkel...

12 x 25 @ :35- breast pull w/free kick, except #3/5/7/9 are kick free head out (hold buoy) @ :20

:30 rest, check HR, take off shnorkel & buoy

1 x 300- 50 choice drill in MRS, 25 dolph kick on side, UNDER WATER

Check HR, then 1:00 rest, take fins off.

3 rounds of:

3 x 100 swim/kick by 50's in choice of stroke @ 1:35, desc 1-3

1* x 100 swim free br3- long & strong to make the interval, @ 1:15 or 1:20

No rest between sets

*add 1 x 100 free in each round

Check HR after 3rd round, then 1:00 rest

Anybody racing this weekend...

Finish up with 24 x 25- "the usual" in sets of 4 @ :40

Everybody else...

LONG SWIM-

4 times through:

400 as follows-

  2x{150 swim back/breast by 25's ("IM style," tempo then kick)

      {50 kick fast/ez by 25's free w/bds

100 swim free br3- giddyup here!

Keep an eye on your time by 500's

Check HR after 4th time through

Warmdown a bit before you get out. Do an excellent job in school today & spend a few minutes visualizing your races this coming weekend- it'll be a great opportunity to achieve some of your goals. Have a great day!

Tuesday, March 14, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:30- 50 pull fist free br3, 25 breast kick on back

9 x 100, odds & evens as follows:

odds- pull free br 3/7 by 50's @ 1:30, desc 1-5

evens- 25 drill, 50 swim fast turn, 25 kick underwater @ 1:45- these are in MRS, no free

Check HR, then...

100 @ 2:00- dr/k/dr/skulling by 25's

Check HR again

2 rounds of:

6 x 50 swim/kick by 25's @ :50, descend to fast; except, #3's 3&5 are 75 swim free br3 @ :55

1 x 250 IM- swim (200), each 50 is build/fast by 25's; last 50 is kick all fast w/boards

Get time & check HR

:30 rest between rounds.

DISTANCE-

AMRAP

1 x 150 swim @ 2:00- HR = 150/160 by 75's

1* x 75 swim at Goal Pace @ 1:15

1 x 150 swim @ 2:00- 100 cruise (hand touch), 50 swim at closing speed

Check HR, then...

1 x 50 easy @ 1:30

*add 1 x 75 swim at Goal Pace in each round, up to 3, then back down to 1

STROKE GROUP-

AMRAP

2 x 75 swim S&L/giddyup/S&L by 25's @ 1:05

4 x 50 swim/kick by 25's in MRS @ :50 desc 1-3 to fast (#3 is swim free br3 @ :40, make interval)

1 x 100 @ 2:00- drill/choice by 50's, drill is MRS no free

4 x 50 swim at Goal Pace @ :50- except #3 is swim free br3 @ :40- just make the interval on #3

:30 rest, check HR, get ready...

1 x 75 swim FAST for time in MRS- get time, then 25 easy choice

1:00 rest between rounds, check HR

Warmdown a bit before you get out. Do an excellent job in school today & get excited for your next meet. Anybody who raced this past weekend has to do their Best/Least-best/Differently or better talk with me today or tomorrow. Have a great day!

Monday, March 13, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, four rounds of:

6 x 25 fly pull free kick drill @ :35, except #4 is all fast UDK on stomach

1 x 50 kick fast on back, also @ :35

No rest between rounds; focus on UDK's and the breathing throughout the set

Check HR after 4th round, then take fins off

1 x 100- dr/k/dr/skulling by 25's

1:00 rest

4 rounds of:

4 x 50 @ :45 (or @ :50)-

#1- swim fly/free by 25's

#3- swim/kick fly by 25's

evens- swim long & strong free, fast turns

4 x 25 kick FAST w/boards @ :40*

No rest between rounds

*gets :05 faster by round

Finish up with...

1 x 300 @ 5:00- 100 kick fast w/bds, then 200 pull br 3/5/3/7 by 50's

2 x 75 swim free @ 1:05- go cruise/giddyup/cruise by 25's

1 x 300 @ 5:00- 200 kick fast w/bds, 100 pull br 3/7 by 50's

2 x 75 swim free- as above

1 x 300 kick fast for time- get time

:30 extra rest, get ready...

6 x 50 kick BEST AVERAGE @ 1:00

Check HR

Warmdown a bit before you get out. Do an excellent job in school today and get excited for your next (last) meet. Have a great day!

Friday, March 10, 20223- written for SCY

Meet Warmup, then...

RACE DAY!!

Today we went three rounds of:

1 x 125 race from a dive, get your time

8 minutes active recovery

1 x broken 100 kick (25/50/25, @ :15 & :10 rest)- get your time

When all three heats have finished 100 kick...

1 x 50 race from a dive

Go free/MRS (no free)/choice by round

The goal is to be as fast or faster on the broken 100 kick as your 125 swim.

Warmdown a bit before you get out. Do an excellent job in school today & remember: there is a workout here at GMU tomorrow morning with Peter's group, 10:30a-noon. Have a great day!