Friday Morning, May 19, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

LET'S KEEP IT MOVING AGAIN THIS MORNING

With fins:

15 x 50 @ :50/1:00 odds & evens- odds kick on back (1/2 UDK), evens drill NO FREE

Check HR & fins off, then...

100 dr-k-dr-sw

1:00 rest

4 x 50 swim free br3 or 4/2 @ :50- strong & even here

4 x 50 swim/drill by 25's in MRS (no free), build the swim to a race-pace turn; all @ 1:00

4 x 50 swim strong & even free @ :45

6 x 25 race in MRS @ :45- can go partner sprint if you can race somebody the same stroke

Check HR, then 1:00 rest

Two options today (both are done AMRAP)-

STROKE GROUP-

2 x 200 @ 4:00-

#1

75 swim build @ 1:30

50 swim FAST @ 1:00

75 drill/kick/drill by 25's @ 1:30

#2

75 swim FAST @ 1:30

50 drill @ 1:00

75 swim FAST @ 1:30 (in even rounds, this 75 is 3 x 25 swim fast @ :10 rest)

Check HR, then...

100 dr-k-dr-skulling by 25's

1:00 rest

DISTANCE GROUP-

2 x 150 swim free br3 or 4/2 @ 2:20, desc 1-2 to what you can

1 x 250 pull free w/shnorkel & buoy (paddles for even rounds) @ 4:00- about 85% effort here

2 x 250 @ 4:00- 100 swim IM/50 choice drill/100 swim IM faster

1 x 150 swim free fast for time (think, "closing speed" in your 400 IM or Free)

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

Warmdown a bit before you get out and be sure to take all your equipment with you. Do an excellent job in school today and be sure to check your email for the workout schedule this weekend (we're here at CCF and NOT at the St. James). Have a great day!

Thursday, May 18, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

3 x 200 @ 3:20- 100 drill, 100 kick on back- desc the 100 kick & focus on UDK

1:00 rest, take fins off

6 x 75 @ 1:20 (let's keep it moving this morning)- 50 drill in MRS, 25 choice kick on back (1/2 UDK)

8 x 50 - odds swim long&strong free @ :50, evens are swim/kick by 25's in MRS @ 1:00, desc 1-4

1:00 rest, check HR

3 x 100 swim free br3 or 4/2 @ 1:35- 25 smooth & long/50 build/25 giddyup the kick

1 x 50 swim FAST in MRS, get time

:30 rest

3 x 100 as above @ 1:30

2 x 50 swim FAST in MRS @ :55

:30 rest

3 x 100 swim as above @ 1:25

3 x 50 swim FAST in MRS @ 1:00

:30 rest

3 x 100 swim as above @ 1:30

3 x 50 swim FAST in MRS @ :10 rest- add up for 150 time (x2 for 300 total, get 100 avg))

:30 rest

3 x 100 swim as above @ 1:35

1 x 100 swim FAST for time in MRS, goal is to be faster than 100 avg from broken swim above

Check HR

With fins, finish up with:

1 x 400- go free/no free by 100's; the turn end of the pool is swim FAST, the start end is drill (same stroke)

Check HR again, then fins off for the 100 (dr-k-dr-skulling by 25's)

Do an excellent job in school today & brng some hot chocolate tomorrow morning, it'll be frosty again. Have a great day!

Tuesday, May 16, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:30- 50 ra2 la2 free drill, 25 "Tombstone" kick w/boards

4 rounds of:

1 x 25 partner kick RACE @ :45

(loser of the partner kick 25 then swims 1 x 50 strong fly @ 1:00)

3 rounds of:

4 x 50 @ 1:00- kick w/boards build/swim strong (alternate, as boards will be at far end)

2 x 125* swim free br3 or 4/2 @ 2:00 desc 1-2 to juicy

*in 2nd rd go 2 x 150 @ 2:30

in 3rd rd go 2 x 175 @ 3:00

2nd 125/150/175 in each round should be giddyup!

Check HR after each round

8 x 25 @ :50- 1/2 FAST udk, then 1/2 drill in mrs (no free)

1:00 rest, get water

AMRAP:

3 x 50 swim IM order by 25's @ :50 (these are free long & strong in every 3rd round)

50 drill in MRS @ 1:00

2 x 50 swim FAST in MRS @ 1:00 (these are @ :10 rest every 3rd round)

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

Monday, May 15, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

4 rounds of:

1 x 125 @ 2:00- drill/swim by 25's, build speed w/kick on the swim

1 x 75 kick/swim/kick by 25's @ 1:30, last 25 kick faster than first 25 kick

No rest between rounds; go odd rounds free, even rounds main race stroke (MRS), no free

Check HR after last round, then 100 dr-k-dr-sw by 25's

1:00 rest

With kickboards, 6 times through:

1 x 25 partner kick- 

whoever loses (between you & your partner) has to swim a 50 strong & even (fly in even rounds!)

After 6th round, go the 100 dr-k-dr-sw

12 x 50 swim as follows:

1-2, swim strong & even free br3 or 4/2 @ :50

3-4 swim/kick in mrs desc 1-2 to fast @ 1:00 (no free on these)

Check HR after #12, then 1:00 rest

9 x 100 in 3's as follows:

1-2, 25 dolph kick w/boards, 50 kick free on back, 25 breast kick w/bds @ 1:50, desc 1-2

#3- swim/kick by 50's (kick w/bds) in MRS, no free, FAST @ 1:40

3 x 100 swim free br3 or 4/2, except 3rd 25 is kick on back, all @ 1:40 desc 1-3 to what you can

Check HR, go out & back easy, then...

1 x 100 kick fast for time on back, get time

1:00 rest

Until 6:30a...

1* x 50 kick fast for time w/boards @ 1:00

1 x 50 swim free- middle 25 is FAST, @ :50

*add 1 x 50 kick fast @ 1:00up to 5 x 50, then back down

50's FAST need to be faster than half your time from the 100 kick fast after the 100's above

Warmdown a bit before you get out. Do an excellent job in school today, make sure you're on top of things, you don't want to be playing catch-up in June. Have a great day!

Sunday, May 14, 2023- written for LCM @ StJ (Happy Mother's Day!)

1 x 600- 300/200/100

1:00 rest

With fins, 12 x 50 as follows:

odds- 1/2 swim (build) 1/2 drill @ 1:00

evens- all kick fast UDK on stomach @ :50- one breath only

Check HR, take fins off

100 easy dr-k-dr-skulling by 25's

1:00 rest

12 x 50 as follows:

odds- swim long & strong free br3 or 4/2 @ :45

evens- swim in MRS (no free) @ 1:00 (#2 is build; #4 is at 200 GP; #6 is faster than GP- 2x through)

Check HR after #12, then go the 100

1:00 rest

5 rounds of:

150 swim free br3 or 4/2 @ 2:10

150 swim free as above, faster, @ 2:20

BROKEN 200- 50 swim FAST in MRS (no free), :15 rest, then 150 swim free, faster than #2 above)

Check HR, then out & back easy

1:00 rest between rounds

With fins, finish up with...

400 IM- scoreboard end of the pool is swim FAST, start end of the pool is drill; IM order by 100's

Check HR & 100 easy before you get out

Make sure you're following the right schedule this week, and watch your email for an update on next Sunday Morning (StJ is hosting a meet, so no LCM next Sunday). Have a great day!

Friday Morning, May 12, 2023- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

6 x 25 @ :35- fly pull free kick drill (head down before hands come around); #4 is FAST UDK (stomach)

3 x 50 @ 1:00 swim/kick fly by 25's, desc 1-3 to something JUICY!

1 x 75 kick FAST for time- go 50 dolph kick with boards, last 25 UDK on stomach

Check HR after each round

After 3rd round, take fins off and go the 100 dr-k-dr-skulling by 25's

1:00 rest

5 x 50 swim strong & even free br3 or 4/2 @ :50 (#2/4 are swim fly/free)

4 x 50 kick w/boards best average @ 1:00

4 x 75 swim 25 fly/50 back (tempo on the backstroke) @ 1:10

1 x 300 swim IM (75 of each stroke)- get time/check HR

5 x 50 swim strong & even free br3 or 4/2 @ :45 (#2/4 are swim fly/free)

4 x 50 kick w/boards best average @ 1:00

4 x 75 swim 25 fly/50 back- as above, @ 1:15- faster avg than 1st round

1 x 300 swim IM (75 of each), faster than 1st 300- get time/check HR

8 x 50 swim strong & even free @ :40 (odds); evens are swim/kick fly @ :50

4 x 50 kick w/boards best avg @ 1:00

4 x 75 swim 25 fly/50 back (as above) @ 1:20, hold fastest avg of the day

Check HR, :30 extra rest

1 x 350 swim IM (75 of each, 50 kick w/boards at end), target your 400 IM time (SCY)

Warmdown a bit before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Have a great day!

Thursday, May 11, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ :55- 25 dolph kick breast pull drill (w/flip turn), 25 dolph kick on side (under)

12 x 25 @ :35- 2 are breast pull w/free kick drill, 1 is fast UDK on stomach

Check HR, take fins off & go the 100 dr-k-dr-skulling by 25's

4 rounds:

1 x 75 swim free br3 or 4/2 @ 1:00 (just make interval)

3 x 50 swim breast/free by 25's @ :55, desc 1-3 (interval gets :05 faster by round)

1 x 75 swim 25 back/50 breast FAST @ 1:30

1 x 50 kick fast for time w/boards @ 1:30 (add 1 x 50 in each round)

No rest between rounds, check HR after kick in each round

With fins, finish up with...

9 x 150 @ 2:40- desc 1-3's to max effort (go free/breast pull wdolph kick/choice by round)

Warmdown a bit before you get out; be sure to help with the lanelines. Do an excellent job in school today & be thinking about your goals for LCM. Have a great day!