Friday, December 15, 2023- written for SCY

Meet Warmup, then...

RACE DAY!! (slightly modified)

Today we did some fly drilling with fins after the Meet Warmup, then took the fins off and went some breaststroke drilling. We went a set of 18 x 50 working on fly (holding dolphin rhythym) & breaststroke (letting the kick drive the stroke). 

We finished with partner kick 25's (sets of 4, with boards and then without).

Thursday, December 14, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 @ :35- breast pull free kick drill (#3/5/7 are fast udk on stomach)

6 x 75 breast pull w/dolphin kick @ 1:15, desc 1-4, do flip turns; #3/5 are udk/50 drill

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

1:00 rest

12 x 50 in 4's as follows:

1-3, swim breast/free by 25's @ :50 (desc), #4 strong & even free @ :40

5-7, swim breast/free by 25's @ :45 (desc), #8 strong & even free @ :40

:30 rest

9-11, swim breast/free by 25's @ :40- hustle to make the interval; #12 is all swim s/e free

Check HR, then 50 easy

1:00 rest

12 x 100 @ 1:40 (odds & evens) as follows:

odds- 50 long & strong free br3, 25 swim breast, last 25 breast kick on back, get time & desc 1-6

evens- all kick fast free w/boards, except 3rd 25 is breast kick

Check HR after #12, then 1:00 rest

LONG(ish) SWIM-

3 times through:

75 swim- 25 fly/50 back

75 kick kick free/breast/free on back by 25's

150 swim breast/free by 25's, desc the 3 x 50's to giddyup

Check HR after 3rd time through

Until 6:30a, finish up with...

25's partner kick w/boards- go odds @ :45, evens @ :25

4 free, 4 no free (same kick for both partners)

Warmdown a bit before you get out. Do an excellent job in school today and make sure you're on top of your entries for the Distance Meet (mile on Sunday Jan 7) and the G'boro Meet. Have a great day!

Wednesday, December 13, 2023- written for SCY (PW's national group)

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds of:

6 x 25 drill @ :30 (all one stroke)

3 x 50 kick w/bds @ :45, desc 1-3 to what you can (2nd rd these are @ :40, on your back)

After 2nd round, take fins off & get right into...

9 x 50 swim, focus on fast turns throughout...

1-2, swim IM by 25's (no free) @ :45

#3- all swim free br3 or 4/2 @ :40- strong & even here

Check HR after #9, then 1:00 rest

3 rounds of:

2 x 150 swim free (or backstroke) @ 1:50 (or @ 2:00 if needed); 75 long & strong, 2nd 75 add kick & go

3 x 50 swim in MRS (no free) as follows-

1st rd, @ :50, fast turns

2nd rd @ :45, strong & even

3rd rd also @ :45, stronger but still even

Check HR after 3rd rd, then 50 easy

4 times through:

1 x 75 swim free (cruise) @ :55 or 1:10

2 x 50 swim at 200 gp in MRS (no free) @ :45 (breaststroke can go @ :50)

3 x 25 swim faster than gp (same stroke as 50's) @ :40 (even rounds these are @ :10 rest)

Check HR, then...

50 easy choice @ 1:30

If there is time....

MYSTERY SET

Today we finished with a single 50 fast for time

Warmdown a bit before you get out. Do an excellent job in school today & make sure you have the holiday workout schedule. Have a great day!

Tuesday, December 12, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

5 x 25 @ :30- odds are drill, evens are fast udk on stomach

1 x 50 kick fast on back @ :40 (2nd round is with boards)

No rest between rounds

For the 25's drill, go free/no free/choice by round.

Check HR after 3rd round, then take fins off

Talk about the breaststroke- press out/sweep in/lunge to the front...

8 x 25 @ :45 w/shnorkels- "I" to "Y" press drill

8 x 25 @ :45 breast pull w/dolphin kick

150 easy choice drill/swim by 25's- all breaststroke, work on what we've been talking about

1:00 rest

2 times through:

2 x 150 swim @ 2:30- 75 back/50 breast/25 free, desc 1-2 to what you can

4 x 25 kick free w/boards, all fast; odds @ :45, evens @ :25

No rest between rounds, check HR after 2nd round, then 1:00 rest

DISTANCE-

AMRAP:

5 x 50 swim free br3 or 4/2 @ :45, cruise 1&3, mile goal pace @ 2/4-5

1 x 75 swim faster than goal pace (finishing speed!) @ 1:30- no rest between sets, check HR after 75

STROKE GROUP-

AMRAP:

2 x 25 @ :35 swim in MRS; go build/max effort by 25

1 x 50 swim smooth & long free br3 or 4/2 @ :50

1 x 50 swim max effort in MRS @ 1:00 (same stroke as the 25's)

No rest between rounds, check HR after the 50 max effort

Change stroke on the 25's/max effort 50 after every 3 rounds if you'd like

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our January meets. Have a great day!

Monday, December 11, 2023- written for SCY (GMU 500 group, PM)

400 easy loosen

300 easy choice kick

1:00 rest

With fins, 4 rounds of:

3 x 25 drill @ :30-#3 is fast UDK

1 x 75 kick @ 1:00- kick can be choice, but focus on fast udk's off each wall

No rest between rounds; even rounds drills are no free

Check HR after 4th round, then take fins off & go a 50 easy

1:00 rest

8 x 75 odds/evens as follows:

odds- swim IM (no free) @ 1:10, desc 1-4 to what you can

evens- swim strong & even free br3 or 4/2 @ 1:00

Check HR after #8, then 1:00 rest

All pacework is 500 goal pace...

2x  {2 x 150 swim free @ 1:50 or 2:00- 75 long & strong, 75 add kick & go

      {5 x 50 swim free strong & even @ :40/:45*

      *2nd round the 50's are @ :35/:40

After 2nd round, check HR, then...

10 x 50 swim at 500 goal pace @ :40 or :45

Check HR/150 easy drill/choice by 25's

1:00 rest

11 x 100 odds/evens as follows:

odds- swim 25 fly/75 kick on back desc 1-6 @ 1:40 or 1:45

evens- swim strong & even free @ 1:10 or 1:15

Check HR, 50 easy, then...

6 x 75 swim at 500 goal pace @ :55 or 1:05

1 x 50 swim finishing speed

Check HR, then...

3 x 150 @ :20 rest- odds are drill/kick by 25's, #2 is swim dps w/good turns

Check HR, 1:00 rest, then...

MYSTERY SET!!

Today we went 2 x 125 race free @ :30 rest, trying to be faster than half your 500 goal time

Warmdown as needed, enjoy your time at the Toy Drive. Tomorrow is LCM at 12:30p, hope everybody's exams are going well. Have a great day!

Monday, December 11, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet...

With fins:

18 x 25 in sets of 6-

1-3, choice drill @ :35, no free

4-5, kick free on back with aems pointed towards the ceiling

#6- fast UDK on stomach @ :20

Check HR after #18, then take fins off & go a 50 easy

1:00 rest

All @ 2:00 rest...

20 minute swim

12 minute pull (200 w/paddles, then 200 w/OUT paddles)

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

Check HR after each

Until 6:30a, finish up with...

(One at a time we'll start doing your "best/least-best/differently or better" talk from the meet)

25's partner kick w/boards @ :45- go 4 free and 2 no free, RACE your partner here

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our holiday training! Next up is the distance meet on January 6...everybody does the mile. Have a great day!

Saturday, December 9, 2023- written for SCY (GMU, IM group)

After general warmup, the IM goes the following...

2 rounds of:

4 x 150* swim IM @ 2:00, desc 1-3 to what you can

3 x 100 @ 1:30- 25 swim fly build to fast turn, 50 choice, last 25 fast UDK

1 x 150 swim IM for time- go fly/free/back/free/breast free by 25's, get time (add together for 300 total)

Check HR, then 50 easy

*all 150's IM are 25 fly/50 back/50 breast/25 kick on back; #3 is swim free @ 1:40 or 1:45

After 2nd round...

MYSTERY SET

This morning we finished up with 3 x 100 swim IM from a dive @ 3:00- adding the 3 x 100 together you should be faster than the 2 x 150's IM from the end of the set above.

Warmdown as needed and enjoy your weekend. Take good care of yourself away from the pool & use your time wisely preparing for your exams. Back to regular schedule on Monday Morning, then everybody at 1:30pm on Monday Afternoon. Have a great day!