Friday, October 6, 2023- written for SCY

Meet Warmup, then...

With fins, 

Fly drilling (2 sets of 25's)

6 x 25 swim fly odds (build) and evens (max effort)

Take fins off

200 swim fly/choice drill by 25's

1:00 rest

RACE DAY!!

DISTANCE-

3 x 5 minute swims @ 1:00 rest- keep track of yardage, increase total 1-3

SPRINT/IM-

3 rounds of:

100 race IM from a dive, get time* (in heats)

100 race swim/kick by 50's freestyle, get time* (in heats)

8-10 mins active recovery between rounds

*your two times should add up to faster than your 200 IM goal time for this year

Warmdown a bit before you get out. Make sure you know about the schedule change for tomorrow's workout. Have a great day!

Thursday, October 5, 2023- written for SCY (GMU 200 Free group after drylands)

1 x 300 easy swim loosen up

:30 rest

3 x 200 @ 3:00- 150 drill/swim by 25's (build the swim); last 50 kick w/bds, desc 1-3

Check HR, put fins on

With fins:

12 x "sort of" 75 @ 1:00-

udk & race pace breakout at far flags, then..

fwd ss

fast udk back to the near flags, then..

fwd ss again

race down to far end, FAST

Go 4 free, 4 no free, 4 choice

Check HR, then take fins off

"How low can you go?"

1 x 75 swim free @ :55- smooth & strong/add kick for giddyup/hold speed- by 25's

1 x 50 swim free w/200 details @ :40*

No rest between rounds;

interval on 50 gets :05 faster by round until you miss the interval (all w/200 details), "how low can you go?"

3 rounds of:

3 x 50* @ :40 (ladies @ :45)

1 x 175^ swim free, get time & check HR after each round

25 easy back to the starting end

*50 are strong & even, except...

1st round, #1 is at 200 setup;

2nd round, #2 is at 200 goal pace;

3rd round, #3 is at finishing speed;

^175 is 80-85% in 1st round; 2nd round is 100 smooth/75 add kick & move; 3rd round is GO!!

Warmdown a 300 before you get out. Take good care of yourself away from the pool & get excited to race this weekend. Have a great day!

Thursday, October 5, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins (and paddles in 2nd round), 2 rounds of:

6 x 25 breast pull free kick @ :35, #3&5 are fast udk @ :25

3 x 75 breast pull w/dolph kick and flip turns @ 1:20- desc 1-3 to what you can

Focus on a wide press throughout

Check HR after each round; take equip off and easy 100 dr-k-dr-skulling after 2nd round

1:00 rest

3 rounds of:

1 x 150 swim backstroke @ 2:10 or 2:20- desc 50's 1-3 to what you can, but start with "IM stroke"

5 x 50 swim breast/free by 25's @ :50, desc 1-4 to something juicy; #4 is sw/kick, all breaststroke

4 x 25 kick w/boards @ :25 (odds) and :35 (evens)- all fast here!

Check HR after each round, then :30 rest

DISTANCE-

2 rounds of:

150 swim @ 2:00- long & strong on the way, add kick for last 50

250 swim @ 3:15- long & strong on the way, add kick for last 100

350 swim- long & strong on the way, add kick for last 150

Check HR, then...

5 x 50 swim at 500 gp @ :50 (@ :10 rest in 2nd round)

IM/Sprinters-

AMRAP:

4 x 100* swim IM @ 1:40 desc 1-3, last 25 is udk on stomach, one breath only; 

*#3 is a 125 swim free, also @ 1:40

1 x 75 swim fast IM (no free), get time (this is FAST in each round)

Regroup after each round, but not more than 1:00 on the wall between rounds.

Warmdown a bit before you get out. Do an excellent job in school today and make sure you've done your "best/least beast/differently or better" talk before you leave today. MODIFIED Race Day tomorrow, get excited for something different. Have a great day!

Wednesday, October 4, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

1 x 200 @ 3:00- drill/swim by 25's, last 50 kick fast w/boards

5 x 50 swim/kick by 25's desc 1-4 @ :50, no free; #4 is swim free strong & even @ :40

8 x 25 kick w/boards-

odds @ :35, 15y fast, 10y easy

evens @ :25- all fast, race

5 x 50 swim/kick by 25's desc 1-4 @ :50, no free; #4 is all kick w/boards @ :45

8 x 50 swim-

1-3, free br3 or 4/2, strong & even @ :45

4-5, swim IM order by 25's @ :50, no free

6-8, swim free br3 or 4/2, desc 1-3 to what you can @ :40- giddyup the kick here!

Check HR, then 1:00 rest

3* rounds of:

3 x 50 swim at 500 gp @ :45 (ladies @ :50)

1 x 75 swim finishing speed @ :45 (ladies @ :50)

25 easy choice @ 1:00

*3rd round @ :40/:45

Check HR, then...

Smooth & strong on the way, make a move when you add the kick:

150 swim @ 1:50/2:00- add kick at 100 & go

250 swim @ 3:00/3:15- add kick at 150 & go

350 swim @ 4:15/4:30- add kick at 200 & go

Check HR, 1:00 rest

3* rounds of:

3 x 75 swim at 500 gp @ :55/1:05

1 x 50 swim at finishing speed @ :55/1:05

25 easy choice @ 1:00

*3rd round @ 1:00/1:10

Same 150/250/350, only in reverse (350/250/150), then check HR

1:00 rest, then...

MYSTERY SET

Today we finished with 4 x 125 race @ 3:00 hold best average; goal is for all 4 to add up to 500 goal time or better,

Tuesday, October 3, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 drill/kick by 25's @ 1:00- kick is 1/2 under, then build

6 x 25 @ :35 swim build to race pace at 15y, then fast UDK to the end

4 x 75 @ 1:30- drill/swim/skulling by 25's- don't rush the skulling

6 x 25 swim @ :35- as above, can be different stroke

Check HR, then 1:00 rest

4 x 50 swim free br3 or 4/2 @ :50 desc 1-4, #3 is @ :40

6 x 75 @ 1:10- 

odds swim IM, desc 1-3

evens swim MRS/free/MRS faster by 25's

4 x 50 swim free br3 or 4/2, desc 1-4 @ :50- except #3 is a 75 swim free ALSO @ :50

6 x 75 swim swim 25 fly, 50 back desc 1-6 @ 1:10, except #5 is all swim backstroke @ 1:00

Check HR, then 1:00 rest

LONG SWIM-

4 times through:

100 swim choice, 3rd 25 is kickon back

75 swim IM, get time- this is FAST

100- swim/kick on back by 50's NO FREE

125 swim free br3 or 4/2- get out & go from a dive, giddyup the kick!

Check HR after 4th time thorugh

SPRINT SET-

AMRAP:

1 x 75 swim FAST for time in MRS @ 1:30

3 x 50 swim free br3 or 4/2 at 2nd gear

3 x 25 swim FAST in MRS (same stroke as 75), all @ :10 rest, get time

1:00 rest between rounds. Go 2 rounds MRS, 2 rounds your choice

At 6:27a, go a 150 drill/kick by 25's

Do an excellent job in school today & make sure you do your "Best/least best/differently or better talk" today or Thursday. Have a great day!

Monday, October 2, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 25 @ :35- fly pull free kick, except #'s 4/7/11 are fast udk on stomach @ :25

2 sets of:

3 x 75 @ 1:10- dolph kick w/boards, 50 choice fly drill

3 x 25 swim @ :30- build/200 setup/max effort by 25's

Check HR after 1st set, then take fins off for 2nd set

1:00 rest after 2nd set

6 x 75 @ 1:00/1:10 (odds & evens)-

odds- 25 swim fly build, 50 swim choice

evens- 25 swim fly/50 swim back (#2); fly/breast/fly by 25's (#4), IM- no free (#4)

4 x 50 swim free br3 or 4/2 desc 1-4 @ :45, #3 is @ :35

4 x 50 kick w/boards @ :50, turn end is FAST

Check HR, :30 rest

4 x 50 swim IM order by 25's, fast turns @ :50

4 x 50 swim free br3 or 4/2 @ :45, straight desc, but #3 is @ :35

3 x 450 swim free br3 or 4/2 @ 5:20 (ladies @ 6:00); change gears by 150's- HR = 140/160/170+ by 150's

Check HR, 1:00 rest

All goal pace is mile pace:

4 x 100 swim at gp @ 1:15/1:25

1 x 75 swim finishing speed @ 2:00

5 x 75 swim at gp @ 1:00/1:10

1 x 75 swim at finishing speed @ 2:00

6 x 50 swim at gp @ :10r

1 x 75 swim at finishing speed

Check HR

1 x 50 easy

Finish up with...

MYSTERY SET

The Mystery Set was to go back up through the mile pace set in reverse- starting with the 50's, ending with the 100's- but everything is on :10 rest instead of on an interval (100's @ :15 rest).

Warmdown as needed before you get out. Go to class, do your study hall hours & get excited to race at Towson this weekend. Have a great day!

Monday, October 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet...

8 x 75 @ 1:20- drill/swim dps/kick (udk halfway) by 25's; 4 free, 4 no free

12 x 25 kick choice @ :35- halfway udk on back, then choice; middle 4 can be kick w/boards, partner style @ :45

1:00 rest

Talk about the meet, "the good, the bad and the ugly" (kicked well/UDK's/warmdowns)

All @ 2:00 rest-

20 min swim

12 min pull (200 w/paddles, 200 without)

10 min kick (100 on back, 50 w/boards)

Remember that you need to make time after workout one day this week for your "best/least best/differently or better" talk from your swims at the meet. Things scale up tomorrow, get excited. Have a great day!