Thursday, July 6, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 @ :35- fly pull w/free kick, except...

#5/8/11/13 are fast UDK on stomach @ :25

Last 5 (14-18) can be your choice drill, but all the same stroke

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

1:00 rest

2 rounds of:

1 x 75 swim IM, swim "IM style" @ 1:20

1 x 100 swim/kick by 50's @ in mrs @ 1:50

1 x 75 swim/kick/swim by 25's your choice of stroke @ 1:20

No extra rest between rounds, check HR after 2nd round, then go a 50 easy

1:00 rest

4* rounds of:

1 x 50 swim fly/choice by 25's @ 1:00- build the 25 fly to race pace at the turn

1 x 50 swim strong & even free br3 or 4/2 @ 1:00

1 x 50 all kick w/boards @ 1:00

1 x 50 swim (faster) strong & even free br3 or 4/2 @ 1:00

1 x 100 swim IM @ 2:30- last 25 is kick on back- get time, desc 1-4 to something JUICY!

Check HR after each IM, then go a 50 easy choice on your back

*interval gets :05 faster by round for all 50's

After 4th round, break into groups

DISTANCE GROUP-

2 rounds of:

3 x 300 swim free br3 or 4/2 @ 4:45, desc the 100's in each 300 to giddyup (hand touch at 200 to check time, ok)

1 x 175 swim free race, goal is equal or better than 200 LCM best time

Check HR, then 25 easy to the start end

1:00 rest between rounds

STROKE GROUP-

AMRAP:

3 x 50 @ 1:00 in mrs- swim/drill by 25's, build the swim to race pace turn

1 x 75 race for time (same stroke as 50's above), get time & check HR, then 25 easy back to starting end

1:00 rest between rounds

Warmdown a bit before you get out. Wear your sunscreen and drink plenty of water throughout the day (every ten minutes, drink some water). Remember, tomorrow morning is here at FFX, 6-7:40a for our RACE DAY set. Have a great day! 

Wednesday, July 5, 2023- written for LCM (at the StJ)

1 x 600- 300/200/100

1:00 rest  

With fins: 

(4 x 50/7 x 100/4 x 50)

Fins off, then...

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

1:00 rest, check HR

2 rounds of:

3 x 50 swim- 20m* build to race pace/30m drill @ 1:00

2 x 50 swim free strong & even br3 or 4/2 @ :50 (@ :45 in 2nd round)

1 x 50 drill @ 1:30

No extra rest between rounds

*in 2nd round, go 35m swim build to race pace, then 15m drill (still @ 1:00)

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

1:00 rest

3 rounds of(get times for 50's, figure out avg):

1 x 50 swim fast from a dive @ 1:00

1 x 50 drill @ 1:50

2 x 50 swim fast from a dive @ 1:10 (#2 is from a push)

1 x 50 drill @ 1:30

3 x 50 swim fast from a dive @ 1:20 (#'s 1&3 are from a push)

Check HR, then...

1 x 100 dr-k-dr-skulling by 25's @ 3:00, then...

BROKEN 100 (same stroke as 50's above):

50 from a dive/:15 rest/50 from a push- get times, can you be within 2.5 seconds of your avg 50 time (x2)?

1 x 100 easy choice after everybody has gone

Change stroke by rounds

If there is time...

50's pull w/shnorkel/buoy/paddles if you'd like:

3 @ :100/2 @ :50/1 easy @ 1:30

3 @ :55/2 @ :45/1 easy @ 1:30

3 @ :50/2 @ :40/1 easy @ 1:30

Warmdown a bit before you get out. Wear your sunscreen today and drink plenty of water. Get excited to race in a few weeks down in St. Pete's. Have a great day!

Wednesday, July 5, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 breast pull w/dolphin kick & flip turns @ 1:20, desc 1-4 to what you can

8 x 25 choice drill in MRS no free, @ :35

16 x 50 in sets of 4 as follows:

1-4, drill/kick udk by 25's @ 1:00

5-8, all kick on back @ :50, focus on fast UDK's

9-12, swim/kick desc 1-4 to what you can @ 1:00

13-16, all kick choice @ :45

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

1:00 rest

5 rounds:

1 x 75 swim strong & even free br3 or 4/2 @ 1:10

2 x 50 swim IM order by 25's, focus on fast turns, @ 1:00 (round 2 @ :55, round 4 @ :55, round 5 @ :50!)

1 x 100 swim/kick by 50's in MRS no free @ 2:30- get time & desc 1-5 to giddyup!

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. Remember, we have workout scheduled for Friday Morning here at the FFX pool, 6-7:40a. Have a great day!

Tuesday, July 4th, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

4 x 150 @ 2:40-

50 choice drill/25 kick choice (half UDK on stomach)

1-2, free

3-4, no free

6 x 75 swim/kick/swim by 25's, desc 1-3 free & 4-6 no free, all @ 1:20

12 x 50 swim as follows:

1-4, strong & even free @ :50

5-8, swim IM order by 25's @ :55

9-12, swim strong & even free @ :45

Check HR, then 1:00 rest

STROKE GROUP-

3 rounds of:

6 x 25 partner sprint @ :45

1-2, race to 1st yellow buoy (10m), then drill

3-4, race to 2nd yellow buoy (15m), then drill

5-6, race to far end (25m)

100 drill-kick-drill-skulling by 25's

Go free/no free/choice by rounds, but make sure you & your partner are racing the same stroke

After 3rd round, check HR then go the 100

1:00 rest

4 x 100 swim free br3 or 4/2- pick the fastest interval you think you can go on, take a chance here!

Check HR

DISTANCE GROUP-

3 rounds of:

6 x 25 swim (IM order by round) @ :25/:45

odds- 15m swim fast/10m drill

evens- all swim fast

4 x 50 sw/k by 25's, same stroke as 6 x 25, desc 1-4 to fast @ :55, except...

#3 is swim strong & even free br3 or 4/2 @ :40

Check HR, then go the 100 @ 2:00, dr-k-dr-skulling by 25's

No extra rest between rounds

4 x 100 swim free br3 or 4/2- pick the fastest interval you think you can go on, take a chance here!

With fins, everybody finishes up with...

AMRAP:

3 x 100 swim @ 2:30- desc 1-3 to max effort: goal on #3 is faster than your best SCY time!

Go free/no free/choice by rounds; if we get to a 4th round, you can go free again.

Warmdown a bit before you get out. Be sure to wear your sunscreen today, drink plenty of water and don't take any chances with fireworks- let somebody who ISN'T racing at the meet handle them for you! Tomorrow morning is LCM at the StJ, 6:30-8a. Have a great day & enjoy the 4th!

Monday, July 3, 2023- written for SCM (outside @ FFX Pool)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 @ :35 breast pull free kick drill-

#'s 5/8/12/15 are fast udk on stomach

last 3 x 25 can be choice drill

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

1:00 rest

6 x 50 kick w/boards @ 1:10- desc 1-3/4-6 to max effort, get times for 3 & 6

1 x 200, go dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

6 x 25 kick fast w/boards @ :40* (* gets :05 faster by round), max effort here, race your teammates

1 x 100 swim free br3 or 4/2, strong & even here, @ 1:25

1 x 100 swim fast IM @ 2:00

1 x 50 race for time @ 1:20, w/boards- add 1 x 50 per round, all max effort, trying to be as fast or faster than your fast 50's above (#'s 3 & 6)

No extra rest between rounds

After 3rd round, go the100 dr-k-dr-skulling by 25's

1:00 rest

With fins:

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

Fins off and go a 50 easy, then...

Finish up with...

1 x 75 race (your choice), go :10 apart

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Tomorrow morning at CCF (6a-7:45a), then Wednesday Morning at StJ (6:30a). Have a great day!

Sunday, July 2, 2023- written for LCM (at the StJ)

1 x 600- 300/200/100

1:00 rest

4 x 50 @ 1:05, 25m stroke drill/25m UDK on side

7 x 100 as follows:

odds- swim/kick by 50's @ 2:00, desc 1-4 (should be same stroke you drilled on 4 x 50)

evens- swim long & strong freestyle @ 1:30 or 1:35

4 x 50 swim free br3 or 4/2 @ :50, desc to what you can

Check HR, then 1:00 rest

Two options today:

DISTANCE- 

2 rounds of:

 2x through:

 {2 x 250 swim free @ 3:30 (@ 3:40 if needed), go 150 L&S, 100 add kick & go

 {1 x 150 swim free giddyup, get time @ 3:00

After 2nd 150, check HR then...

6 x 50 swim at GP @ 1:05 

Finish up with....

MYSTERY SET w/fins

3 x 300 swim free desc 1-3 @ 5:00- how close can you get to faster than your avg 150 time (x2)?

STROKE GROUP-

3 rounds of:

3 x 100 as follows-

1-2 @ 2:00- 50 swim/50 drill in MRS (no free); desc the 50 swim to about 85-90%

#3- BROKEN @ 3:00- 2 x 50 max effort, :15r at the 50

After 3rd round:

12 x 50 as odds & evens:

odds- swim choice @ :50, JMI (can be free, MRS, drill, kick, etc...but, JMI @ :50

evens- swim max effort in MRS, target up front speed of your 100

Check HR after #12, then go the 100 dr-k-dr-skulling

Finish up with...

Partner sprint 50's @ 1:30 w/fins-

odds- 25 swim fast/25 drill

evens- all fast, race your partner here!

Warmdown a bit before you get out. Take good care of yourself away from the pool today & get excited to race in four weeks at St. Pete's. Tomorrow at FFX pool, Tuesday at CCF, Wednesday back here at the StJ. Have a great day!

Friday, Jun3 20, 2023- written for LCM (at the StJ)

Meet Warmup, then...

RACE DAY!!

Today we went 8 x 50 @ 1:30-

odds from a dive max effort- target your up front speed

evens- swim freestyle in 2nd gear with a perfect stroke

8-10 minutes active recovery, then...

With fins, finish up with:

Out & backs to 20M, partner-style (swim out, fwd ss, then UDK back to the wall)

Do these one group at a time, max effort throughout. Change strokes after every 3

Warmdown a bit before you get out. Take real good care of yourself away from the pool this weekend- one month from today we'll be in St. Pete's. Have a great day!