Wednesday, March 20, 2024- written for SCY (GMU- PM)

300 easy swim choice

200 kick

1:00 rest

After warmup (strokework & underwaters) w/fins...

3 rounds of:

75- 25 dolph kick max effort)/50 drill @ 1:10

75- 50 swim (same stroke as drill above) race pace turn/25 kick free max effort @ 1:10

75- kick/swim/kick by 25's @ 1:00 (kick on back, work udk's)

125 swim free- get time & desc 1-3

Check HR after each round, then out & back easy

Finish up with...

1 x 125 kick for time- everybody goes at the same time, "jungle" style

Warmdown a bit before you get out. Keep up with your study hall hours & take good care of yourself away from the pool. Tomorrow morning at 6:30a. Have a great day!

Tuesday, March 19, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

8* x 75 @ 1:20- 50 ra2 la2 free drill, 25 dolph kick w/bds (*last 2 x 75's, drill is your choice)

9 x 50 @ :55-

1-2, swim/drill by 25's, build swim to fast turn (same stroke for both 50's, can change from rd to rd)

#3- kick fast for time w/boards, same kick as 1st 2 x 50

Check HR, then put fins on;

Talk about fly breakouts:

• small range for the udk's
• don't "look up" before breaking out
• no breath on the first stroke

With fins,

12 x 25 @ :40-

1-3, fly pull free kick drill

#4- swim fast fly

Check HR after #12, then fins off

150 drill/skulling by25's

1:00 rest

4 rounds of:

75 @ 1:15- 25 swim fly, 50 swim strong & even free br3 or 4/2

75 @ 1:15- 25 swim fly, 25 swim back, 25 swim free

75 swim IM @ 1:15- get time

50 swim free br3 or 4/2 @ :45- smooth & long on the way, add a BIG FAT KICK on 2nd 25

75 swim IM faster than #3 @ 1:30- get time & check HR

No extra rest between rounds

With fins, finish up with...

6 x 125 swim @ 1:50-

25 swim fast fly (focus on the good breakouts we talked about in the warmup)

100 swim backstroke- descend this 100 back 1-3 to max effort

Check HR after #3 & 6, take fins off after #6

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow morning. Have a great day!

Monday, March 18, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With pull buoys & shnorkels:

6 x 75 @ 1:20- 50 fist free drill, 25 kick free on stomach (hold buoy in front)

Check HR, take off equipment, thrn...

With fins:

16 x 25 in sets of 4:

1-3 @ :45- 1/2 udk, 1/2 choice

#4- choice drill @ :30 in MRS, no free

Check HR after #16, then take fins off & get right into...

150 drill/kick by 25's, your choice

1:00 rest

Two groups today:

*Swimdown from the meet-

Get into the 20/12/10 @ 2:00 rest; hop out one at a time for your "best/least-best/differently or better" talk

**Everybody else-

Back to some kicking...

4 rounds of:

6 x 25 partner kick @ :45- middle 2 x 25 on back, others w/bds; these are fast

1 x 100 strong & even free br3 or 4/2 @ 1:30

1 x 75 kick fast for time- get time & check HR, then...

25 easy back to the starting end

:30 rest between rounds

Finish up with...

3 x 100 kick best average @ 3:00-can be with boards but all the same kick

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in St. Pete's at the end of the month. Have a great day!

Friday, March 15, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, put on your fins for Friday Flyday drilling...

15 x 25 @ :35 as follows

1-2, fly pull free kick drill

#3- all swim fly build to fast

Check HR after #15, then easy back to the starting end & take off fins; get right into...

150 drill/kick by 25's

1:00 rest

With fins,

6 x 75 @ 1:30 swim desc 1-3/4-6 to max effort (can be two different strokes if you'd like); get times for #'s 3 & 6 and figure average time per 25

Take fins off for...

150 drill/skulling by 25's

1:00 rest

BROKEN 75: 3 x 25 race @ :10 rest (in 2 groups)- can you be faster than your avg time per 25 from the 75s with fins???

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!

Thursday, March 14, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

Two groups this morning:

• Racing 14&U Champs (Thu-Sun);
• Racing at the MAKO Meet @ StJ (Sat&Sun)

14&U Champs-

8 x 50 @ 1:00-

odds, fist free drill br3 w/buoys

evens, drill/skulling by 25's in MRS, no free

150 drill/kick by 25's, build kick

1:00 rest

18 x 50 in sets of 6 as follows:

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

3-4, swim free/MRS by 25's @ :50, build MRS to fast

5-6, sw/k by 25's in MRS (same as 2nd 25 above), desc 1-2 @ :55

After #'s 6/12/18...

1 x 150 swim free br3 or 4/2, desc 50's 1-3 to what you can

Check HR & regroup after each 150

With fins, finish up with...

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

After #8/16/24...

1 x 50 race fast for time (same stroke as previous 25's) @ 1:00

After last 50, warmdown a 250, drill/kick by 50's

Racing Sat/Sun at MAKO Meet @ StJ-

9 x 100 @ 1:45- 

1-2, kick/drill by 50's

#3- swim/kick by 50's (same stroke) desc 1-3

Check HR after #9, then get right into...

150 drill/skulling by 25's

1:00 rest

4 times through:

2 x 50 swim IM order by 25's @ :55 (fly/back & back/breast)- fast turns

1 x 75 swim free br3 or 4/2 @ :55

1 x 75 sw-k-sw by 25's in MRS (no free) @ 1:30- get time & desc 1-4 to giddyup!

After odd rounds, 150 swim/kick by 25's, IM order by 50's; fast turns throughout

After even rounds, 250-  swim (100)/50 drill/swim faster (100)- can be MRS

Check HR after each round, then 1:00 rest

With fins, until 6:30a, finish up with...

75's swim @ 1:30- desc 1-3 to max effort, get time; then 1 x 75 kick FAST @ 2:00- can you match your time from the 3rd 75 swim???

 Warmdown a bit before you get out. Remember, regular morning workout tomorrow- modified RACE DAY for everybody. The, no workouts anywhere this weekend. Get excited to race this weekend & have a great day!

Tuesday, March 12, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

16 x 25 @ :40 in sets of 4-

1-2, breast pull free kick drill

#3- dolph kick on side

#4- fast udk on stomach

Check HR, then fins off for 150, drill/kick by 25's

1:00 rest

18 x 75 in sets of 6 as follows:

1-6, @ 1:20- 25 swim back (tempo), 50 swim/drill breast b 25's (big kick)

7-12 swim free @ 1:05- 50 long & strong, last 25 add big kick

13-18 @ 1:20- swim/drill/swim faster by 25's in mrs (no free)

Check HR, then 100 dr-k-dr-skulling by 25's in mrs

1:00 rest

DISTANCE-

One time through:

100 @ 2:00- 25 drill/50 swim fast turn/25 drill

6 x 50 swim at gp @ :50

150 swim free @ 2:00- desc 50's 1-3 to giddyup!

6 x 50 swim at gp @ :45

150 swim free @ 2:00- desc 50's to faster giddyup

100 @ 2:00- as above

4 x 50 swim at gp @ :10 rest

1 x 175 swim free- race for time!

Check HR, warmdown as needed

STROKE GROUP-

AMRAP-

100 @ 2:00- 25 drill/50 swim fast turn/25 drill

3 x 50 swim @ 1:00 in mrs, desc 1-3 to max effort (get time)

MYSTERY SET-

Today we went a broken 75 after each round (3 x 25 @ :10 rest) try to be faster than avg 25 time from fastest 50 above

Warmdown a bit at 6:28a. Do an excellent job in school today & get excited to race this weekend. Have a great day!

Monday, March 11, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 125 @ 2:00- 50 breast pull w/dolphin kick, 50 choice drill, 25 kick on back arms up

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

150 drill/kick by 25's

1:00 rest

8 x 50, odds & evens-

odds @ :50 swim fly/back (1 & 5) or back/breast (3 & 7)

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

8 x 25 partner kick w/boards @ :45-

odds, 1/2 fast 1/2 easy

evens, all fast

Check HR then 150 drill/skulling by 25's

1:00 rest

8 x 50 odds & evens, as above, except...

odds @ :45 (as above, fast turns throughout)

evens @ :45- all swim/kick free by 25's, work those UDK's!

8 x 25 partner swim- all sprint fast, race your partner here!

Check HR, then 1:00 rest

Finish up with...

AMRAP of:

2 x 25 kick w/bds max effort @ :45

1 x 75 @ 1:30- 25 kick fast, 50 swim (choice) fast turn

1 x 50 @ 1:30- kick w/bds, max effort, get time & check HR

No extra rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!