Friday, March 8, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the warmup we went our Friday Flyday fin set:

With fins, 16 x 25's in sets of 4:

1-2, fly pull free kick drill @ :35

#3- swim fly build to fast @ :35

#4- udk on stomach, all fast @ :35

Check HR after #16, then fins off & get right into 150 drill/skulling by 25's

3 x 75 swim @ 1:40, desc 1-3 to fast= in mrs (no free), should be max effort on #3- get time

MYSTERY SET-

Today we went 8 x 100 @ 2:15- 75 race max effort/25 easy choice; goal is to be as fast on the 75 as you were on the 3rd 75 above

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Good luck to everybody racing this weekend at Jr/Sr Champs. Have a great day!

Thursday, March 7, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 25 dolph kick w/bds, 50 drill in mrs (no free)

Check HR, then...

3 rounds of:

2 x 50 swim/drill by 25's @ :55- mrs (same stroke as 50 drill above)

1 x 100 @ 1:30- 75 swim long & strong free, last 25 kick on back (1/2 fast udk)

No rest between rounds

Check HR after 3rd round, then 150 drill/skulling by 25's

1:00 rest

2 times through:

2 x 75 sw-k-sw by 25's in mrs (no free) @ 1:15, desc 1-2

1 x 50 swim strong&even free br3 or 4/2 @ :40

1 x 50 kick w/boards @ :40- hustle here to make the interval!

Check HR after 2nd round, then 150 drill/skulling by 25's

1:00 rest

DISTANCE-

2 times through:

150 swim @ 2:30- desc 1-3 to what you can

3x {75 swim at mile gp @ 1:10

     {50 swim faster than gp @ :50

      Check HR after last 50, then easy to the starting end

1 x 400* pull w/shnorkel & choice equip, desc 100's 1-4 to giddyup

Check HR, 1:00 rest between rounds

*in 2nd round, the 400 pull is a 450 swim free, faster than 500 goal time

STROKE GROUP-

AMRAP:

3 x 100 @ 2:00- 75 sw/dr/sw by 25's, last 25 is swim fast from a dive

1 x 150 swim free br3 or 4/2 @ 2:00- add big kick for last 75

BROKEN 100: different by rounds (25/50/25; 50/50; 4 x 25- all @ :10 rest)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!

Tuesday, March 5, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 25 @ :30- odds drill, evens swim dps (mrs, no free)

4 x 25 kick w/bds @ :40- go 1/2 fast 1/2 easy, but #4 all out

4 x 75 @ 1:15, dr-k-dr by 25's in mrs (no free)

4 x 50 kick @ 1:00, desc 1-4 to max effort

Check HR, then :30 rest...

12 x 50 in sets of 4:

1-2, swim IM order by 25's (no free), fast turns @ :50

3-4, swim strong & even free br3 or 4/2 @ :40

Check HR after #12, then 1:00 rest

DISTANCE- 

One time through:

6 x 50 @ :45- odds swim no free/free, evens swim/kick no free

4 x 50 swim strong & even free br3 or 4/2 @ :40

1 x 150 swim free desc 50's to what you can

Check HR, regroup...

6 x 50 swim at mile goal pace @ :45

1 x 300 swim free desc 100's 1-3 to giddyup (hand touch at 200 to get time)

Check HR, regroup...

6 x 75 swim at mile goal pace @ 1:10

1 x 450 swim free desc 150's to max effort (hand touch at 300 to get time)

Check HR, 150 drill/kick by 25's before you get out

STROKE GROUP-

2 times through:

6 x 50 @ :45- odds swim no free/free, evens swim/kick no free

1 x 150 swim/drill by 25's in mrs (no free), build to race pace turns

Check HR, regroup...

4 x 50 swim at 200 gp @ 1:00 in mrs (no free)

1 x 150 as above

Check HR, regroup...

BROKEN 200 in mrs (no free)- go 75/50/75 @ :15 rest (go in 2 groups if we have the time) 

Check HR, then 100 easy drill/choice by 25's

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

Monday, March 4, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 25 choice stroke (no free) @ :35-

odds, drill

evens, swim long & strong, desc stroke count

Check HR, then...

3 times through:

1 x 100 sw/k by 50's @ 1:40- no free (same as 25's above)

4 x 25 kick max effort w/boards @ :40 (2nd rd on back @ :30)

1 x 100 swim free br3 or 4/2, go 90% effort in 1st rd, then 95% and max effort in 2nd/3rd rds

Check HR after each round, then :30 rest before starting next round

4 rounds of:

1 x 75 kick w/boards @ 1:20- 

by 25's: dolphin kick (build)/free kick (max effort)/breast kick (squeeze feet)

2 x 25 swim mrs (no free)-

#1- build (200 setup)

#2- max effort

Check HR, then...

3 x ???* kick w/boards, max effort

*different by round

1st rd we went 50's

2nd rd we went 

3rd rd we went a broken 200

4th rd we went a 150 kick for time

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the distance & stroke set for tomorrow morning. Have a great day!

Sunday, March 3, 2024- written for SCY (@ StJ, was supposed to be LCM)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

2 x 50 drill @ :55 (odd rounds breast drill, even rounds choice drill)

2 x 25 kick @ :30- kick on back build (#1) and fast udk (#2)

Check HR after 4th round, then take fins off & get into...

150 drill (mrs)/choice by 25's

3 rounds of:

1 x 75 swim @ 1:10- 50 back/25 breast

1 x 75 swim @ 1:10- 50 breast/25 free

1 x 75 swim @ 1:10- 50 back/25 breast

1 x 100 swim free br3 or 4/2 @ 1:10

4 rounds of:

3 x 50 swim at 200 gp @ 1:00- in mrs, no free

1 x 75 @ 1:00 swim free br3 or 4/2- just make interval, but not sloppy

1 x 50 faster than 200 gp

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

We finished up with...

6 x 25 race from a dive, 15y max effort/10y easy

Not the day we had planned, but everybody gave a good effort on the goal pace 50's

Saturday, March 2, 2024- written for SCY (@ GMU, 10:30a)

1 x 600- 300/200/100

1:00 rest

With fins, 8 rounds of:

1 x "35" @ :50- udk fast to far flags/fwd ss/kick fast on back to near flags

1 x "20" @ :40- swim max effort to far end

1st 4 rounds, the 20y swim is free; last 4 rounds the 20y swim is no free

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

1:00 rest

12 x 50 as follows:

odds- swim/kick by 25's @ :50- IM order by 50 (#1 is fly, #3 is back, #5 is breast- x2)

evens- swim strong & even free br3 or 4/2

Check HR after #12, then 50 easy

4 rounds of:

1 x 100 swim IM @ 1:40- smooth & strong, get time

1 x 100 swim/kick by 50's @ 1:40, no free

1 x 100 swim IM @ 1:40- faster than 1st IM, but not sloppy

1 x 125 @ 1:40- swim strong & even free br3 or 4/2; get time & desc 1-4

No rest between rounds, check HR after 2nd 100 IM in each round

(We took 1:00 rest between 3rd & 4th rounds)

Challenge Set:

12 x 50- same as previous set of 12 x 50's, but @ :45/:35

After these 50's you can finish up with 25's @ :40 w/fins (the usual in sets of 4)

For anybody who didn't want to try the 12 x 50's on the faster intervals, finish up with...

9 x 75 swim w/fins @ 1:20, desc 1-3's (free, no free, choice by rounds of 3)

Warmdown a bit before you get out. Do some HW today, make the most of your time at home this weekend (meets the rest of the way in March, it'll be busy). Tomorrow at StJ (10:30a). Have a great day! 

Friday, March 1, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we did our Friday Flyday drilling-

With fins:

16 x 25 @ :35-

1-3, fly pull free kick drill

#4- swim fly build to fast

Check HR, then fins off & get right into...

150 drill/choice by 25's in MRS

1:00 rest

8 x 25 drill in MRS @ :35

6 x 50-

odds, swim/kick by 25's in MRS @ :50 (same stroke as drill above), desc 1-3

evens, swim strong & even free br3 or 4/2 @ :40

Check HR, then split into groups...

DISTANCE-

6 x 75 race @ 2:20- one group every 1:10, keep track of your avg time (x6 for 450)

1 x 50 swim max effort- for good measure; add to 450 for 500 total (figure avg per 100)

8-10 minutes of active recovery; then finish up with...

3 x 100 best average @ 3:00- can you hold faster than avg time per 100 from 75's/50 above?

STROKE GROUP-

6 x 50 race @ 2:20- one group every 1:10, keep track of your avg time (x6 for 300)

1 x 75 swim max effort- for good measure

8-10 minutes of active recovery, then finish up with...

A) 4 x 50 max effort @ :10/:15/:20 rest (by 50), can you hold within :01 of avg 50 time from 6 x 50?

OR...

B) 75 race- just one, but must be faster than 75 above, or else you finish with the 4 x 50 ("A")

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our SCY Champs meets. Regular workout schedule this weekend (Sat @ GMU/Sun @ StJ- both days at 10:30a). Have a great day!