Monday, June 12, 2023- written for SCM (outside @ CCF)

Warmdown from the meet:

12 x 75 @ 1:30/1:20/1:10 (by 2's), then...

20:00 swim

12:00 pull

10:00 kick

All @ 2:00 rest

Anybody who did NOT race at the meet, do the 600/12 x 75's, then we'll get to some strokework with fins

We'll finish with a big set of 100's:

1/1/1

1/2/2

1/2/3

1st one is always strong & even free

2nd is always swim/kick by 50's in MRS no free

3rd is always swim IM (last 25 is kick on back), desc to FAST

Warmdown a bit before you get out. Do an excellent job with your exams this week; regular schedule each day if you can be here. Have a great day!

Sunday, June 11, 2023- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

18 x 50 in sets of 6:

1-2, drill/kick UDK @ 1:05

3-4, swim/kick on back @ :55

5-6, swim free desc 1-2 @ :45 (or @ :50 if necessary)

For #'s 1-4, go 1st round free, 2nd round no free, 3rd round choice (same stroke)

1:00 rest after #18, check HR

6 x 400 as follows:

odd 400's- swim IM by 100's (25 of each stroke, last 25 kick UDK on stomach, @ 7:00, desc 1-3

evens- swim free br3 or 4/2 @ 6:00 (@ 6:30 if necessary); desc them as follows:

#2- 300 cruise/100 giddyup

#4- 200 cruise/200 giddyup

#6- 100 cruise/300 giddyup

Check HR after each 400 to monitor your effort

1:00 rest after #6, then an out & back easy

Finish up with...

Partner sprints as follows:

6 x 25 swim @ :45 (same stroke as your partner)

1 x 50 kick fast for time w/boards @ 1:30- still partner sprint, go :10 apart

No additional rest between rounds. 

Change strokes on the 25's after each round

Warmdown a bit before you get out. Do an excellent job preparing for your exams this week, and be sure to thank Heather for the workout. Regular schedule at CCF this week. Have a great day!

Friday, June 9, 2023- written for SCM (outdoors at CCF)

Meet Warmup, then...

RACE DAY!!

Today we'll go 2* rounds of the following:

Swim (all swim is FAST!) the following, with 3-4 minutes of active recovery in between each...

75 swim/:15 rest/50swim/:10 rest/25 swim

(3-4 mins active recovery)

3 x 50 swim all @ :10 rest

(3-4 mins active recovery)

25 swim/:10 rest/50 swim/:15 rest/75 swim

(3-4 mins active recovery)

See how close you can keep those broken times (total) to the 1st one

*The 1st round is in your main race stroke ("mrs"), no free; second round is your choice, but all the same stroke

Warmdown a bit before you get out, and help with the lanelines before you go. Be sure to thank Heather for the workout this morning. Have a great day!

Thursday, June 8, 2023- written for SCM (outdoors @ CCF)

Anybody racing today at WVU can do their Meet Warmup, followed by whatever else they need to feel ready to race tonight at the meet.

Anybody racing this weekend (starting tomorrow) can do their Meet Warmup, followed by...

9 x 50 in 3's:

1-2, swim/kick by 25's desc 1-2 @ :50 (or @ :55)

#3- all swim free strong & even @ :40 (or @ :45)

1:00 rest, then...

With fins:

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

Anybody who is NOT racing this weekend (or racing Saturday or Sunday at WVU) does the following:

1 x 600- 300/200/100

1:00 rest

3 sets of:

1 x 150 fist drill/kick by 25's (kick is halfway UDK)

3 x 50 pull free @ :55/:50/:45 by round, br 3/7 by 25's

No rest between rounds, check HR after 3rd round, then 

8 x 25 choice drill in MRS (no free), #'s 3/5/7 are swim 15m fast/10m drill- all @ :35

1:00 rest, check HR

5 x 25 swim FAST in mrs @ :40, except #4 is 50 free swim @ :40

1 x 100 kick FAST @ 2:30

5 x 50 swim/kick by 25's @ 1:00 in MRS desc to FAST, except #4 is swim 75 free @ 1:00

2 x 50 kick FAST @ :10 rest, should be faster than 1st 100 kick

5 x 100 swim @ 1:40- 25 mrs build to FAST turn/50 choice swim/25 kick on back; except #4 is swim 125 free br3 or 4/2 @ 1:40

4 x 25 kick all FAST @ :10 rest, should be faster than 2 x 50 kick

5 x 150 swim free br3 or 4/2 desc to FAST @ 2:15 or 2:20, except #4 is swim 175 IM (skip last 25 free), can you make it on the same interval? Same interval plus :10?? Or plus :15???

1 x 100 kick FAST for time, 2 at a time in the lane so you can race, partner-style.

DISTANCE option:

2 rounds of:

1 x 450 pull free w/snorkels & buoys, paddles if you'd like, desc 150's to FAST, hand touch at 300 to get time for last 150

:20 rest, drop equipment, then...

1 x 900 swim free desc 300's 1-3 to your 150 pull time (x2); hand touch at 600 to get time

Check HR, 1:00 rest between rounds

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

Tuesday, June 6, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 50 @ 1:00- 25 drill, 25 kick on back w/arms pointed toward sky

4 x 25 swim FAST @ :35 (same stroke as drill on 50's above), #3 is fast UDK @ :25

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, then take off fins and go the 100 (dr-k-dr-skulling)

3 rounds of:

3 x 100 swim free br3 or 4/2 @ 1:25; #2 is 25 swim MRS fast/50 sw free/25 UDK @ 1:35

1 x 400 IM- each 100 is 75 swim/25 kick on back; get time, desc 1-3 to fast

Check HR after each round

DISTANCE-

12 x 75 @ 1:20- 3 swim at goal pace (can be mile pace), 1 easy

100 dr-k-dr-skulling

BROKEN 400: 4 x 100 @ :20 rest

STROKE GROUP-

3 rounds of:

4 x 50 swim at 200 goal pace @ 1:00

1 x 50 easy choice @ 1:30

Check HR after last 50 gp in each round

After 3rd round, go the 100 dr-k-dr-skulling; then...

BROKEN 200: 75/50/75, all @ :15 rest

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at WVU this weekend. For anybody RACING on Thursday at the meet, it's your choice if you want to swim at workout that morning (if not, be sure to leave for the meet early on Thursday so you can do the ENTIRE WARMUP at the meet). Have a great day!

Monday, June 5, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 25 drill @ :35

1* x 50 swim build to FAST turn, then fast UDK on 2nd 25

*add 1 x 50 per round; no free in 2nd round, choice stroke in 3rd round

Take fins off after 3rd round, then go the 100 (dr-k-dr-skulling by 25's)

9 x 50* in sets of 3:

1-2, swim/kick by 25's in MRS @ 1:00, desc 1-2

#3 is actually a 75 swim free @ 1:00 (same interval throughout, giddyup on the 75!)

No rest after the 75

Check HR after 2nd 50 sw/k in each round; check HR after last 75, then 1:00 rest

4 rounds:

2 x 100 sw/k by 50's in MRS (no free) desc 1-2 to FAST @ 1:45 (@ 1:50 if needed)

1 x 100 @ 1:25- swim 25 fast in MRS, 75 long & strong free

1 x 100 kick BROKEN w/bds (4 x 25 @ :10 rest in odd rounds; 25/50/25 @ :10r in even rds)

1:00 rest between rounds, go out & back easy if you'd like

With fins, finish up with...

24 x 25 @ :40- the usual* (with a TWIST) in sets of 4; go odd rounds swim, even rounds kick, focus on UDK's

Here's the TWIST:

after each round of 4 x 25 (that's the "usual" part)...

1 x 50 RACE for time @ 1:00- goal is SCY best time

No extra rest between rounds, check HR after each 50

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

Friday, June 2, 2023- written for LCM (USA Swimming SZ Diversity Select Camp at University of Houston)

AM workout at University of Houston (LCM)

1 x 600- 300/200/100

1:00 rest

2* times through:

4 x 50 @ 1:05- 35m drill, 15m fast UDK

4 x out & backs @ :40- swim fast to 15m/fwd ss/fast UDK back to wall

1 x 200, swim (150) desc those 50's 1-3 to what you can, kick on back for last 50, build

*same stroke for drill on 50's and swim on the out & backs

No free in 2nd round

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

4 x 50 swim long & strong free with your breathing pattern @ :55

1 x 250 swim free (150 cruise/100 add kick)

:30 rest, check HR

5 x 50 @ :50 swim strong & even free w/your breathing pattern (even 50's swim no free @ 1:00)

1 x 300 swim free w/your breathing pattern, desc 100's (long & strong/build kick/fast by 100's)

:30 rest, check HR

6 x 50 @ :45 swim strong & even free w/your breathing pattern (evens are swim IM order by 50 @ 1:00)

1 x 350 swim free w/your breathing pattern- goal is faster than your 400m goal time

Check HR

Finish up with...

3 x 450 pull free w/shnorkel @ :20 rest, hand touch at 300 to get time for last 150 (desc 1-3)

Check HR after #3

Warmdown a bit before you get out & change quickly so you're not holding up your teammates.

PM workout at University of Houston (LCM)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

3 x 50 @ 1:00- swim free br3/fist free drill br3- count strokes for both 25's, how close are they?

1 x 150 swim/kick/swim faster by 50's

:20 rest, then

1 x out & back: swim fast to 15m/fwd ss/fast UDK back to wall

:30 rest between rounds, check HR

Go last round choice stroke no free

Immediately following 3rd round, get into...

3 x 100 swim @ 1:35, go no free/free by 50's, desc 1-3 to what you can

1:00 rest, check HR

8 x 50 free w/your breathing pattern as follows:

odds @ :50- 35m long & strong, last 15m go

evens, "JMI," interval is :45/:40/:35/GO by 50

Check HR, then 1:00 rest

3 x 400 swim free w/your breathing patter @ 6:00 (@ 6:30 if needed)

Two options:

A)

#1- 250m long & strong/150m go!

#2- 200m long & strong/200m go!

#3- 150m long & strong/250M go!

Or...

B)

Neg split all 3 x 400, desc the 2nd 200 to giddyup!

Check HR after each 400 to gauge your effort

1:00 rest after #3

Finish up with pacework as follows:

8 x 50 swim at goal pace @ 1:00

:20 rest

1 x 150 swim @ 80-85% effort, get time

50 drill back to starting end

6 x 50 swim at goal pace @ :50

:20 rest

1 x 150 swim @ 90% effort, faster than #1, but not quite max effort

50 drill to starting end

4 x 50 swim at goal pace @ :10 rest

:20 rest

1 x 150 swim max effort, get time

Check HR, then drill back to starting end

1 x 900 pull free w/shnorkel, desc 300's (for last 300, how close can you get to your fast 150, x2?)

Check HR 

Warmdown a bit before you get out & change quickly so you're not holding up the group.