Tuesday, May 9, 2023- written for SCM (outdoors @ CCF)

1 x 600 (300/200/100)

1:00 rest

With fins, 2 times through:

6 x 25 @ :35- breast pull with free kick drill- get flat at the end of each stroke

4 x 75 @ 1:20- breast pull w/dolph kick drill- do flip turns & desc 1-4; last 25 of each 75 is dolph kick on stomach underwater- one breath MAX

Check HR after each round

After 2nd round, take fins off & go the 100 drill/kick/drill/skulling by 25's

1:00 rest

18 x 50 in sets of 6 as follows:

1-2, strong & even freestyle br3 or 4/2

3-5, swim breast/free by 25's, fast turn

#6- all swim breaststroke- let the kick drive you

Go 6 @ :55, 6 @ :50 and 6 @ :45 (take :30 rest between 2nd & 3rd round of 6, check HR)

Check HR after #18, then go the 100 dr-k-dr-skulling by 25's

1:00 rest

AMRAP:

2x-

1 x 25 partner kick w/boards @ :45- this is partner kick (2 at a time), so RACE

Whoever loses the partner kick 25 has to go 1 x 50 as follows:

1 x 50 fast underwater dolph kick on stomach/swim 4th best stroke (no free); the winning partner can wait on the wall

After the 2nd round of the 25 & 50, everybody goes...

1 x 75 @ 2:00 kick FAST for time with boards (one at a time)- target your best 100 free best time (SCY); this is free (odd rounds) or IM by 25's (even rounds)

After every 3rd round...

1 x 150 swim strong & even free br3 or 4/2 (or backstroke)- who can break 1:40? 1:35?!? 1:30?!*!?

Check HR and get ready for the 25 partner kick/50 in 4th best stroke again

Warmdown a bit before you get out. Be sure to thank Jackson for the workout today & do a great job in school. Be thinking about your LCM goals for this Summer so we can talk about them later this week. Have a great day!

Monday, May 8, 2023- written for SCM (outdoors @ CCF)

1 x 600 (300 swim freestyle, 200 reverse IM drill/100 kick on back)

1:00 rest

Swimdown from the meet:

8 x 50 @ 1:00- 2 drill/dolph kick on side, 2 swim/dolph kick on side (go 4 free, 4 no free)

12 x 25 in sets of 6 as follows:

1-3, choice drill @ :35 (same drill for all 3)

4-6 kick on side desc 1-3 @ :45, except #2 is all UDK on stomach

1:00 rest, check HR

20 minute swim, change strokes every 400 if you'd like (watch head if there aren't any flags)

1:00 rest, check HR

12 minute pull w/shnorkel & buoy; wear paddles if you'd like, but only for a 250 at a time (then take them off for a 250)

1:00 rest, check HR

8 minute kick- 100 on back (focus on fast UDK's off each wall), then 50 fast kick w/boards

1:00 rest, check HR

If there is time, finish up with...

Partner kick 25's @ :45-

odds- all choice w/fwd somersault at midpool

evens- breast kick to halfway, then backwards somersault, then dolph kick to the end

Warmdown a single 100 dr/k/dr/skulling before you get out, be sure to thank Jackson for the workout this morning. Do an excellent job in school today, spend some time thinking about your swims from the meet this past weekend. Have a great day!

Thursday, May 4, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 50 drill/25 kick under (x2); #3 is 50 swim fast turn/25 kick under

2 rounds:

3 x 100 @ 1:40- 25 kick all fast (UDK's and kick on surface, all fast), then sw/dr/sw by 25's

6 x 25 partner sprint @ :45- all kick w/bds in 1st round, all swim in 2nd round

1 x 300 pull free w/shnorkel & buoys, paddles if you'd like; desc 100's 1-3

Check HR after each round

STROKE GROUP-

4 rounds:

5 x 50 in mrs swim at 200 GP @ 1:00* (#3 is drill in 1st rd; #2 is dr in 2nd round; #1 is dr in 3rd rd)

1 x 125 swim strong & even free br3 after 1st round; 150 free sw after 2nd round; 175 swim free in 3rd rd

Check HR

50 easy after 3rd round; 4th round is 5 x 50 GP, then a MYSTERY SET...

DISTANCE-

3 times through:

4 x 75 swim at GP @ 1:20

50 easy @ 1:30

1 x 275 swim for time (desc rounds 1-3)

1:00 rest between rounds

Wednesday, May 3, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

100 drill/swim by 25's @ 1:40 (2nd round, no free)

150 swim/kick by 25's @ 2:30- desc the 3 x 50 to what you can (2nd round, no free, same as 100)

200 @ 3:20- 100 swim dps (fast turns), 100 kick fast (2nd round, no free- same as 100/150)

No rest between rounds, check HR after 2nd round

3 times through:

3 x 50 swim in mrs (no free) @ :50- odds are FAST turn, #2 is at 200 goal pace (2nd rd 1/3 gp; 3rd all 3)

2* x 75 swim free br3 or 4/2 @ :55

*add 1 x 75 swim free @ :55 in each round

:30 rest after each round, check HR

LONG SWIM-

3 rounds of:

375 (3 x 125) in mrs, each 125 is 50 swim fast turn/25 kick on back/50 swim fast

150 swim free 75 L&S, 75 giddyup

Check HR after 3rd time through

With fins, finish up with...

24 x 25 @ :40- the usual in sets of 4

Tuesday, May 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With buoys, 2 rounds of:

4 x 50 @ :55- pull free/fist free drill by 25's- br3 throughout

4 x 25 @ :40- odds, kick free flat face (hold buoy out front); evens- backstroke drill ("one stroke at a time"), holding buoy behind your head

2 x 75 swim backstroke @ 1:10, desc 1-2 to what you can

Check HR after 2nd round, then 1:00 rest

3 rounds:

2 x 25 sit & spin back drill @ :35

2 x 50 swim backstroke @ :55 as follows:

#1- tempo based stroke ("IM style")

#2- giddyup the kick, like you're setting up the 100 backstroke

No rest between rounds, check HR after each round

4 rounds of:

3 x 50 swim IM order by 25's @ :55- fast turns throughout

1 x 450 swim free* br3 or 4/2- desc the 150's (HR = 150/160/170 by 150)

:30 rest between rounds, check HR

*in even rounds, the 450 is swim backstroke as follows: desc 100's 1-3 to what you can, then desc the last 3 x 50 from 200 setup to 200 GP to fast for time, by 50 

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

Monday, May 1, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 75 dr-k-dr by 25's @ :50

3 x 50 sw/k by 25's @ :55* (*gets :05 faster by round; 2nd round is MRS no free)

1 x 50 swim free br3 or 4/2 free @ :35 (or @ :40)

No rest between rounds, check HR after 3rd rd

3 times through:

6 x 100- odds & evens:

odds- swim 50 choice/25 kick on back/25 swim fast MRS no free @ 1:25

evens- kick FAST for time, 50 w/bds, 50 on back @ 1:45- get times

After #6, check HR, then...

50 kick fast for time w/bds after 1st rd

100 kick fast for time w/bds after 2nd rd

BROKEN 150 kick w/bds after 3rd rd (3 x 50 kick @ :10 rest)

Finish up with...

25's partner kick w/bds @ :45 (odds) and :25 (evens)

Saturday, April 29, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 25 x 25 in sets of 5:

1-2, fly pull free kick drill @ :35

3-4, choice drill no free or fly, @ :35

#5- fast UDK on stomach, 1 breath or fewer, @ :20

No rest between rounds of 5

Check HR after #25, then come back to the start end & take off fins

3 rounds of:

1 x 75 dr/k/dr by 25's

3 x 50 swim/kick by 25's @ :50, FAST turn for each, desc total time 1-3; same stroke as 75

1 x 50 swim free br3 or 4/2 @ :35- giddyup the legs here

No rest between rounds

Check HR after 3rd round

1st rd is fly (75 & 50's sw/k); 2nd rd is back and 3rd rd is br

Check HR after 3rd rd, then go the 100 dr/k/dr/skulling

1:00 rest

AMRAP:

1 x 250 swim free br3 or 4/2 @ 3:15- smooth & long, JMI

1 x 400 IM (75 sw of each stroke, then 100 k at end w/bds)- get time, desc 400 through the set