Tuesday, June 11, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

REMINDER: SCHEDULE CHANGE AS OF JUNE 13

Remember, our new schedule goes into effect on Thursday, June 13 (and lasts until the end of LCM):

M/W, 7:30-9a LCM @ StJ

Tu/Th, 6:15-7:45a @ CCF

Sunday, 9-10:30a LCM @ StJ

  (No workout on Friday or Saturday)

This goes until July 24, when we leave for the prelims-finals meet at WVU. Let me know if you have any questions. Thanks to Heather for setting this up for us, and getting us LCM training time at the StJ!

2 x 125 @ 2:20- 50 ra2 la2 free drill, 25 dolph kick on side, 50 choice drill in MRS no free

Check HR, then put fins on

With fins & paddles if you have them-

2 rounds of:

4 x 25 breast pull w/dolphin kick @ :40

4 x 25 breast pull w/free kick @ :40

4 x 50 @ 1:00- 25 kick on back, 25 udk on stomach (only 1 breath), these are fast!

Check HR after each round

Take equipment off after 2nd round & get right into...

150 drill/skulling by 25's- don't rush the skulling

1:00 rest

12 x 25 @ :40-

odds, fly pull free kick drill (head down before your hands come around)

evens, "2 one thousand" breast drill- swim breaststroke & count to "2 one thousand" between strokes

Check HR again, then 1:00 rest

One time through, the 200 is always the same...

(remember to swim w/tempo on the back, with your kick on the breaststroke) 

3 x 100 swim IM @ 1:45, desc to what you can

200- 150 swim free br3 or 4/2, desc these 3 x 50 with your kick; last 50 is choice drill no free

3 x 150 swim IM @ 2:30 (desc), 25 fly/50 back/25 breast/50 free

200- as above

3 x 200 swim IM @ 3:20 (desc), 25 fly/75 back/25 breast/75 free

200- as above

3 x 250 swim IM @ 4:15 (desc), 25 fly/100 back/25 breast/100 free

Check HR after #3, then...

150 free race for time

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

Warmdown a bit before you get out to help with the lanelines. Make sure you remind your parents about the new workout schedule (which starts this Thursday, June 13)- Thursday we're here at 6:15a, then Fri/Sat off. Have a great day!

Monday, June 10, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

Good job racing this weekend! Quick warmup, then swimdown from the meet...

12 x 75 in sets of 4:

W/shnorkel & boards-

1-4 @ 1:30, 50 ra2 la2 free drill, 25 free kick w/bds

W/boards only-

5-8 @ 1:25, 25 dolph kick w/bds, 50 choice drill in MRS (no free)

9-12 @ 1:20, sw-k-sw by 25's in MRS (same stroke as 50 drill above)

Check HR, then 1:00 rest

All @ 2:00 rest:

20 min swim

12 min pull w/shnorkel/buoy/bands if you have them (paddles if you'd like, 150 on/200 off)

10 min kick- 100 on back (focus on UDK's), 50 fast w/boards

Check HR after each, then help with the lanelines

REMINDERS:

Get online and enter the following meets before today's deadline:

  June 23 (Sun), LC-1 (PVS Meet)

  June 29 (Sat), FXFX Distance Session (2p w/u, 3p start)

  June 30 (Sun), LC-2 (PVS Meet)

  July 24-27 (Wed-Sat), prelims-finals at WVU (Southern Zone Senior LC Champs, no qual times)

Do an excellent job in school today & get excited for our June meets. Have a great day!

Friday, June 7, 2024- written for SCM (outside at CCF)

Meet Warmup, then...

RACE DAY!!

Today after the Meet Warmup we got right into...

6 x 75 race @ 4:00- one heat every 2 minutes

 This is in your main race stroke (only one stroke for all 6 x 75); keep track of average time

After #6...

150 drill/choice by 25's- figure avg time for the 75's, and then double it

Put fins on

With fins, finish up with...

3 x 150* swim (same stroke as 75's above) desc 1-3 to max effort

*the goal on #3 is to be faster than your avg 75 time (x2)!

Warmdown a bit before you help take out the lanelines. Do an excellent job in school today (and enjoy National Donut Day!) and get excited for our June meets. If anybody is racing tomorrow, I will not be there (but I will be there for Sunday), do an excellent job with your warmups/cooldowns, etc...

Lastly, NO WORKOUT on Sunday, then back to 5a on Mon/Tue/Wed next week. Have a great day!

Thursday, June 6, 2024- written for SCM (outside at CCF)

Today is the anniversary of "D-Day." Does anybody know what that was?

1 x 600- 300/200/100

1:00 rest

3 times through:

3 x 100* drill/kick @ 2:00 )*different from round to round)

1 x 300 swim free or back @ 5:00, desc 1-3 to fast (pick free or back, same stroke for all 3)

No rest between rounds, check HR after each 300

*The 100's are done as follows:

1st round, ra2 la2 free drill/kick on back (by 50's)

2nd round, choice drill in MRS (no free)/kick on back (by 50's)

3rd round, swim (same stroke as drill in 2nd round)/kick with boards (by 50's), desc 1-3

50 easy after last round

150 drill/skulling by 25's- don't rush the skulling, then everybody does the following...

2 rounds of:

4 x 50 swim at 200 MRS or 400 Free goal pace @ 1:00

  dr-k-dr-choice by 25's @ 2:00

3 x 50 swim at goal pace @ :55 (same stroke & pace as above)

Check HR, then...

25 easy to the far end @ 1:30

1 x 75* race- max effort here!

*will be different in 2nd round (think, MYSTERY SET!)

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

Tuesday, June 4, 2024- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

4 times through:

3 x 25 stroke drill @ :40- same drill for all 3

1 x 75 @ 1:30, sw-k-sw faster by 25's- same stroke as 25's drill

1 x 50 kick fast for time w/boards @ 1:00

No rest between rounds, check HR after 4th round

Go 1st round free, 2nd&3rd rounds back, last round choice (only one stroke)

After 4th round...

4 x 50 swim strong & even free br3 or 4/2 @ :50- hold a steady time for all 4

4 x 50 swim strong-ER but still even free br3 or 4/2 @ :45- faster avg time here

4 x 50 swim/kick by 25's @ 1:00 desc 1-4 to max effort here, these are MRS, no free

Check HR, then...

150 drill/skulling by 25's- drill is MRS

1:00 rest

2 options today:

DISTANCE-

3 times through:

300 swim free br3 or 4/2 @ 5:00- this is done differently by round-

  Rd1- strong & even- steady here, hold your body line, smooth stroke

  Rd2- ez/fast by 50's, changing gears with your kick

  Rd3- desc the 100's 1-3 to max effort, changing gears by 100's

4 x 50 swim at mile goal pace @ :50* (at 400 gp if that's your event this weekend)

  *3rd rd these are @ :10 rest

Check HR after #4, then right into...

1 x 25 easy choice @ 1:00

1 x 75 swim faster than goal pace- get time, check HR- max effort here, think "finishing speed!"

1:00 rest between rounds- take an out & back easy if you'd like

STROKE GROUP- (this is in MRS, no free except by "special dispensation!")

AMRAP:

100 @ 2:00, go dr-k-dr-choice by 25's

4 x 50 swim at 200 goal pace @ 1:00- has to be at goal pace, same stroke as the 100 above

Check HR after #4, then right into...

1 x 25 easy choice @ 1:00, followed by-

***MYSTERY SET***

Get time & check HR

***The Mystery Set was 3 x 25 swim max effort @ :10 rest, same stroke as the 50's goal pace

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

Monday, June 3, 2023- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

With shnorkels,

6 x 75 @ 1:30- by 25's, go fist free/open hand free/swim regular free (feel the difference from 25 to 25 with the water on your forearms, then through your fingers, then full stroke)

Check HR

2 times through:

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

2 x 25 kick max effort with boards @ :35

3 x 50 swim free- as above

4 x 25 kick max effort with boards @ :30

3 x 50 swim free- same

6 x 25 kick max effort with boards:

odds @ :35- 1/2 fast 1/2 easy

evens @ :25, max effort here!

Check HR after 1st round, then 50 easy

*2nd round, the 3 x 50 (each time) are @ :45

After 2nd round, check HR then 50 easy; then...

In groups:

1 x 50 kick with boards for time- race here & get your time

After everybody has gone...

4 x 50 kick w/boards max effort @ 1:30- the goal is to be within :01 of your time from the single 50 kick above, on all four 50's!

Check HR, then 50 easy

To finish up...

4 x 50 kick w/boards @ 1:30- can you have a faster average than the previous four 50's?!?

Warmdown a bit before you help take out the lanelines. Do an excellent job in school today & get excited for your June meet. Have a great day!

Sunday, June 2, 2024- written for SCM (outdoors at Lakeview Pool, 7:30a)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 in 3 sets of 6-

1-5, breast pull free kick drill @ :35

#6- fast udk on stomach (only ONE breath) @ :25

Check HR after #18, then fins off

With shnorkels,

8 x 25 @ 1:00- all in "superhero" position...

odds, breaststroke kick- squeeze kick so you feel the soles of your feet touching

evens, skulling (head down, hands under your body, "windshield wiper")

Shnorkels off, 150 drill/kick by 25's

3 times through:

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

2 x 50 swim breast/free by 25's @ :50

1* x 50 swim/kick breaststroke by 25's @ 1:10

1* x 50 kick breast/free with boards @ 1:30

No rest between rounds

*add 1 x 50 to each in each round- these are fast

If there is time...

50's race breast/free

Warmdown a bit before you help take out the lanelines. Be sure to wear your sunscreen if you have to be outside today, and do an excellent job with your HW today. Regular schedule this week (outside at CCF). Have a great day!