Friday, July 14, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

Happy Bastille Day

With fins, 2 rounds of:

4 x 50 choice drill @ 1:00 (same stroke for all 4)

4 x out & backs to 20m @ :45- 

swim build to fast/fwd ss at 20m/fast UDK on stomach back to the wall

No additional rest between rounds

1st round is free

2nd round is no free, but only one stroke

Check HR after 2nd round, then fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

2 x 50 swim strong & even freestyle br3 or 4/2 @ :50

1 x 50 swim in main race stroke @ 1:00- build this 50 to RACE PACE by 35m, then fast UDK to the end

1 x 50 kick choice on back build to FAST @ 1:10- 1st 15m is UDK on stomach

1 x 100 @ 2:00 swim as follows:

25m swim smooth & long free br3 or 4/2

middle 50 m is swim in main race stroke FAST TURN

last 25m is swim free again, br3 or 4/2

No additional rest between rounds

Check HR after each round

2 x 50's to start the set are always free; the other parts of the set are as follows:

1st round, free

2nd round, main race stroke

3rd round, our choice- but all one stroke

After 3rd round check your HR & then go the 100 dr-k-dr-skulling by 25's

1:00 rest

MODIFIED RACE DAY SET

AMRAP:

1 x 50 from a dive @ 1:00- 

15m build/20m swim race pace/last 15m swim smooth & long

1 x 50 drill @ 1:30- sharp drilling here, nothing sloppy

1 x 50 race MAX EFFORT @ 1:00

2 x 50 swim free br3 or 4/2 in 2nd gear @ :55 (not all out, but let 80-85% effort), these are always free

1 x 50 drill @ 1:30

Go odd rounds free on the fast stuff

even rounds are your choice on the fast stuff, but all the same stroke

No extra rest between rounds, keep it moving

Warmdown a bit before you get out. Drink lots of water today, wear your sunscreen & get excited to race next weekend. Be sure to thank Heather for running workout this morning. Next year, you all will be at the Open Meet. Have a great day!

Thursday, July 13, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

Warmup with the group, then...

STROKE GROUP- with Jamie

DISTANCE GROUP-

15 x 150 as follows:

3 rounds of 5 x 150 as follows-

1-3, all swim free br3 or 4/2

(1- 100 swim long & strong/50 add kick @ 2:20) 

(2- 50 long & strong/100 add kick & change gears)

(3- giddyup @ 3:00, get time)

4-5, go swim/kick by 25's, desc the 3 x 50 to what you can

1st round, go these last 2 x 150 IM order by 50's, 2nd 150 faster than the 1st @ 2:45

2nd round. go these last 2 x 150 in mrs NO FREE @ 2:45

3rd round, go these last 2 x 150 your choice @ 2:45, last 150 should be JUICY!

1:00 rest between rounds

With fins, finish up with...

AMRAP:

4 x 25 as follows-

1- swim build to FAST @ :40

2- swim FAST/easy by 12.5's @ :30

3- all swim FAST @ :20

4- all fast UDK on stomach @ 1:00

Take the full rest on #4, then after every 4th 25...

1 x 50 race (swim) max effort @ 1:30- can be partner-style, one group at a time

Go odd rounds free, even rounds NO FREE

Warmdown a bit before you get out. Stay well hydrated today & wear your sunscreen. I'll post a workout for tomorrow morning, get in when (and where) you can & do a great job. Let me know if you have any questions & get excited to race next weekend. Have a great day!

Wednesday, July 12, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds of:

1 x 50 drill choice, last 15m fast UDK @ 1:10

1 x 50 kick on back, first 15m udk @ :50

Go 2 rounds free, last 3 rounds no free

Check HR & take fins off

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

1:00 rest

12 x 100 as follows:

odds- swim free br3 or 4/2, go smooth & long/add kick by 50's, @ 1:35

evens- swim/kick by 50's in mrs no free, get time & desc 1-6 to max effort on #12

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

1:00 rest

DISTANCE GROUP-

3 rounds of:

1 x 250 swim free br3 or 4/2 @ 3:30 (@ 3:40 if needed)- 150 long & strong/100 add kick

3 x 50 swim at Goal Pace @ 1:00

1 x 250 swim free as above

3 x 50 swim at Goal Pace @ :10 rest

1 x 250 swim free as above

:20 extra rest

1 x 150 race max effort

Check HR, then out & back easy @ 1:30

STROKE GROUP-

3 rounds of:

4 x 50 swim at 200 Goal Pace @ 1:10 (bank the rest on #4)

100 easy drill/kick by 50's @ 2:00

4 x 50 swim at 200 Goal Pace @ 1:00 (bank the rest on #4)

100 easy drill/choice by 50's @ 2:30

4 x 50 swim at 200 Goal Pace @ :10 rest

Check HR then go the 100 easy choice/drill by 50's

1:00 rest between rounds

Go mrs/free/choice by rounds

Warmdown a bit before you get out. Wear your sunscreen today & sip your water every ten minutes. Get excited to race tomorrow (7a on deck at Jeff Rouse Center). Anybody racing next weekend has workout tomorrow morning at CCF (6-7:40a), check the blog for a workout in the morning. Have a great day!

Tuesday, July 11, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With buoys:

6 x 75 @ 1:30- 50 fist free drill br3/25 kick wbuoys (flat on stomach)

Check HR, get fins

W/fins & buoys (where noted), 2 rounds of:

2 x 25 w/buoys skulling @ 1:00

2 x 25 drill mrs @ :40

Put fins on, hold buoys...

4 x 25 @ :45- fast UDK on stomach, holding buoy out front (this is all underwater)

Check HR after 2nd set, then take off equipment & finish up with...

8 x 50 @ :50- swim strong & even free br3 or 4/2, except #'s 3/5/7 are swim/kick no free, desc 1-3

Check HR again, then 1:00 rest

3 rounds of:

1 x 75 swim IM @ 1:10- get time (fly/back/breast by 25's, changes by round; 3rd rd is br/fr/fly by 25's)

3 x 50 swim choice strong & even @ :50, but #2 is sw/k by 50's (@ :50), no free

1 x 75 swim IM (same order as 1st 75), faster than 1st 75

:30 rest, check HR

6 x 25 partner sprint @ :40-

odds, fwd ss at midpool- race here!

evens, no ss, max effort

Check HR again, then...

1 x 300 pull free w/shnorkels & buoys, paddles if you'd like- desc 100's 1-3 to what you can, hand touch at 200 to get your time for the 3rd 100

Check HR, 1:00 rest between rounds

With fins, finish up with...

24 x 25 in sets of 4 as follows, all partner-style:

1- swim build to fast @ :40

2- swim 1/2 fast 1/2 easy @ :30

3- swim all fast @ :20- max effort here!

4- all fast UDK @ 1:00

Go odd rounds free, even rounds no free

Take an extra 1:00 rest after every 8 x 25

Warmdown a bit before you get out. Wear your sunscreen today, drink lots of water (every ten minutes, sip your water) and make sure you know the schedule for the meet this weekend. Tomorrow morning back at the StJ, 6:30a. Have a great day!

Monday, July 10, 2023- written for LCM @ the StJ

1 x 600- 300/200/100

1:00 rest

With fins,

8 rounds:

1 x out & back @ 1:00- drill to LG stand (about 20m)/fwd ss/FAST UDK back to the wall

1 x 50 swim build to race pace @ :35m, then FAST UDK to the end, also @ 1:00

Go 4 rounds free, 4 rounds NO FREE

Check HR after #8 then take fins off and go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

1 x 100 swim free br3 or 4/2 @ 1:30- long & strong/add your kick by 50's

1 x 50 swim in MRS, no free- build to 25m, then race pace to the end, @ 1:15

Check HR after 3rd round, then easy choice back to the starting end

DISTANCE-

AMRAP:

1 x 150 @ 2:30- 100 smooth & long/50 add kick

1 x 150 @ 2:45- 50 smooth & long/100 add kick

1 x 150 swim max effort @ 3:00, get times, know your average

After every 3rd round, the 3rd 150 is broken: 3 x 50 @ :15 rest, needs to be better than :05 faster than avg from fast 150

STROKE GROUP:

3 rounds of:

2 x 150 @ 3:00 as follows:

25m drill/50m swim race pace (fast turn here!)/25m drill

:15 rest

50 swim max effort, get time

:30 extra rest after #2, check HR, then...

1 x 150** race, get time

**in 3rd round, the 3rd 150 will be broken: 3 x 50 @ :15 rest

Warmdown a bit before you get out, thank your parents for getting you here this morning. Make sure you're sipping your water every ten minutes, and stay out of the sun this week. Tomorrow morning back at CCF, 6-7:40a. Have a great day!

Sunday, July 9, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

8 x 25 choice drill in mrs (no free) @ :40, #'s 3/5/7 are fast UDK on stomach @ :30 (1 breath max)

14 x 50 odds & evens as follows:

odds @ 1:00- drill/kick on back by 25's, UDK to 10m

evens @ 1:10- kick w/boards, desc 1-7 to max effort, keep track of times as you go

Check HR after #14, then go the 100 dr-k-dr-skulling

1:00 rest

4 rounds of:

2 x 75 swim free (or back) @ 1:10, br 3/5/3 by 25's or 4/2, big kick on 2nd 25

4 x out & backs @ :40- 

UDK to 15m

fwd ss

kick on back back to wall

These out & backs are all FAST

:30 extra rest

1 x 50 kick fast for time w/boards, get time- must be faster than fastest 50 kick (of 14 x 50), or it doesn't count. Need to go faster for 4 x 50 before you can move on.

1:00 rest between rounds

After 4th round...

1 x 450 pull free w/shnorkel/buoy/paddles if you'd like; desc 150's 1-3 to something juicy

Check HR

Finish up with...

24 x 25 @ :45- "the usual," except it's kick, partner-style (3rd & 6th rounds of 4 are on back)

Warmdown a bit before you get out. Drink plenty of water (every ten minutes, sip your water!) and try to stay out of the sun this week. Tomorrow morning back at the StJ, 6:30-8a. Have a great day!

Friday, July 7, 2023- written for LCM @ StJ (change of plans, as the StJ opened up for workout this morning)

Meet Warmup, then...

RACE DAY!!

Today we went two rounds of the following:

3 x 100 @ 3:00-

50 from a dive @ 1:10 (30m swim big tempo easy on the kick/20m drill)

50 swim fast at 2nd 50 split of 100 goal time

Check HR after #3, then 100 easy drill/kick by 50's

1:00 rest

3 x 100 @ 3:00-

50 from a dive (20-25m big tempo, then add kick for max effort to the end), get time, then...

50 drill once you get your time

100 easy drill/kick by 50's

1:00 rest after 1st round

Change stroke for 2nd round

Warmdown a bit before you get out, really loosen up your legs. Enjoy your day off tomorrow; remember, we're at CCF on Sunday Morning (8:30-10a), then back here at the StJ on Monday Morning. Take good care of yourself away from the pool this morning, get excited to race down in St. Pete's. Have a great day!