Tuesday, July 9, 2024- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 50* drill/kick by 25's @ 1:05- fast udk for 10m off turn

These 25's are starting from a "deadman's float" just off the wall (no pushoff or udk):

  2 x 25 @ :50- superhero kick (free) on surface for :06, then ra2 la2 free drill

1 x 100 swim/kick by 50's (kick w/bds)- the 50 swim is 25 MRS (no free)/free by 25's

Get time for the 100 and desc 1-3, check HR after each round

1:00 rest between rounds

*the drill on the 50's is always MRS (no free)

9 x 100 in 3 sets of 3 as follows:

1-2 are 75/25-

    75 swim free/MRS/free by 25's @ 1:20- build the MRS 25 to a race pace turn & breakout

    25- swim MRS (same stroke as 2nd 25 above) MAX EFFORT @ :40

#3- swim 50 long & strong, then add kick for 2nd 50 & change gears (br3 or 4/2) @ 1:30, get time

Check HR after #9, then 50 easy

The water is very warm today, so we're going a different set than I had originally planned (original set listed at the bottom):

AMRAP-

16 x 25 @ :45-

odds, 15m race 10m easy choice

evens, all swim MAX EFFORT

Check HR after #16, then 25 easy...

1:00 rest

MYSTERY SET

After the 1st round the MYSTERY SET was a single 50 race from a dive (same stroke as 25's)

After the 2nd round the MYSTERY SET was a 75 race from a dive, your choice of stroke (IM, ok)

Original options for today:

DISTANCE-

6 x 300 swim free br3 or 4/2- all strong & even, hold faster avg by 2's (go 2 @ 4:40/4:25/4:10)

4 x 100 swim best avg @ 2:30

6 x 300 swim free br3 or 4/2 desc 1-5 to giddyup @ 4:40 (start @ :20); #6 is easy choice @ 6:00

1 x 400 race for time MAX EFFORT

Check HR & warmdown easy for 8-10 mins

STROKE GROUP-

AMRAP:

5 x 50 race at 2nd 50 split of 100 goal time @ 1:10

75 dr-k-dr by 25's @ 2:30

75 MAX EFFORT (diff by round)-

1st round, 50/:10r/25

2nd round, straight 75 race for time

3rd round, 25/:10r/50

Check HR after each round, then 100 easy choice

1:00 rest between rounds

Warmdown a bit before you get out. Try not to be outside too much in this heat- and stay well hydrated. Tomorrow morning back at the StJ (7:30a). Have a great day!

Monday, July 8, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With paddles & shnorkels:

6 x 100 @ 2:10-

  50 ra2 la2 free drill- keep head still, stroke long & rotate hips evenly

  50 kick free- head down, hands out front (superhero style)- this is fast

6 x 50 kick w/boards (drop paddles)- 2 each @ 1:05/1:00/:55

Check HR, then drop shnorkel & go 100 easy

1:00 rest

4 rounds of:

200 @ 4:00 as follows-

  150 swim free br3 or 4/2, desc 50's 1-3, use your kick to change gears (check HR), then...

  50 kick- 25 fast on back (can be breaststroke kick), 25 fast udk on stomach

3 x 50 kick fast for time w/boards PARTNER STYLE @ 1:20- race your partner here

1 x 50 kick for time (go one at a time), check HR

1:00 rest between rounds (out & back easy if you'd like)

From a dive: 50 max effort

Warmdown a bit before you get out. Regular workout schedule the rest of the week (tomorrow 6:15a @ CCF). Wear your sunscreen & stay well hydrated if you have to be outside. Have a great day!

Sunday, July 7, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 4* rounds of:

1 x 100 @ 2:00- drill/dolph kick on side by 25's

2x {25 fast udk on stomach @ :40

     {50 swim fast turn/breakout @ :50- same stroke as drill on 100

     {25 kick fast free on back w/arms pointed up @ :40

No rest between rounds, check HR after 4th round, then take fins off & go 100 easy drill/kick by 50's

*go 2 rounds free, then 2 rounds MRS no free

4 times through:

5 x 50 swim free br3 or 4/2 @ :50*, desc 1-5 to giddyup

    *#4 is @ :40

1 x 50 swim FAST in MRS no free @ 1:30

2 x 50 kick fast w/boards @ 1:30- PARTNER STYLE: race your partner here!

  Go 25 free kick/fwd ss at midpool/25 dolph kick

After 4th round, go 100 easy drill/choice by 50's

From a dive, finish up with...

2 x 50 race in MRS- race somebody in your stroke or speed

  Use 2 of the lanes, swim back easy in the 3rd lane

  We'll go :10 sec apart so you can get your time at the far end.

Warmdown a bit before you get out. Regular schedule this week, wear your sunscreen & stay well hydrated if you need to be outside during the day. Start thinking about your races at the LSC Champs, and get excited for the last meet of the year. Have a great day!

Thursday, July 4, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

Happy 4th of July! Never take for granted how great it is to be an American citizen.

4x:

2 x 48 @ 1:10- 25 drill*, fast udk for 10m off the turn, then skulling to 23m (48m total)

1 x 50 kick fast for time @ 1:10 (on back in 1st 2 rounds, with boards in last 2 rounds)

*drill is freestyle in 1st 2 rounds, no freestyle in last 2 rounds

No rest between rounds. Check HR after 4th round, then continue right into...

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

1:00 rest

7 rounds of 4 x 50 as follows:

odd rounds, swim strong & even free br3 or 4/2 @ :50 (last round @ :45)- steady avg, 85% effort

even rounds:

  #2, swim fly/free by 25's @ :55, desc 1-4

  #4, swim fly/back by 25's @ :55, desc 1-4

  #6, swim breast/free by 25's @ :55, desc 1-4

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

1:00 rest

With fins,

4 x 7-lappers swim free desc 1-4 to max effort @ 3:20

  If there is time, we'll go 4 more in MRS, no free

Warmdown a bit before you help take out the lanelines. Regular workout on Sunday at the StJ (9-10:30a). Remember to get onto the club website and commit to the WVU meet at the end of the month. Enjoy the 4th, but no freak accidents. Have a great day!

Wednesday, July 3, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 100 @ 1:50-

25 stroke drill/50 swim fast turn/25 fast udk on stomach

Go 4 free, 4 in mrs (no free)

Check HR after #8, then take fins off and get right into...

100 easy dr-k-dr-skulling by 25's in mrs

1:00 rest

12 x 50 in sets of 4 as follows:

1-3, swim free br3 or 4/2 @ :50, desc these 1-3 to giddyup!

#4, kick fast for time on back @ 1:30, get time

No extra rest between rounds of 4

1:00 rest after #12

12 x 50 in MRS (no free) as follows:

1-3, swim at 200 goal pace @ 1:00*

Check HR after #3, then right into...

#4- stroke drill @ 1:30 (same stroke as goal pace 50's)

No extra rest between rounds of 4

*2nd round of 4, 50's goal pace are @ 1:05

3rd round of 4, 50's goal pace are @ 1:10

After #12...

100 easy drill/choice by 50's

1:00 rest

From a dive, finish up with...

BROKEN 100- 2 x 50 @ :15 rest (go :10 apart, 7 heats in each group); race somebody your speed!

Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside and stay well hydrated. REMEMBER, we have regular workout tomorrow at CCF (6:15-7:45a), then we're off on Friday and Saturday. Be sure to get into the club website and commit to the WVU prelims-finals meet at the end of July (no qualifying times and a short drive from home- a great way to end the LCM season!). Have a great day!

Tuesday, July 2, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

2x:

2 x 125 @ 2:10- 50 drill, 25 kick on back (UDK to 10m), 50 swim 

2 x 75@ 1:20, sw-k-sw by 25's, get time & desc 1-2 (same stroke as 125's)

No rest between sets, check HR after each round

Go 1st round free, 2nd round in MRS (no free)

8 x 100 @ 1:40 in 2 sets of 4 as follows:

1-3, 25 swim in MRS, 75 swim free br3 or 4/2; desc the 25 MRS 1-3 to max effort

#4- swim fast free br3 or 4/2

No rest between rounds of 4, check HR after #4&8

Two options today:

DISTANCE- we should get through the following twice:

3x: {1 x 75 swim free br3 or 4/2 @ 1:15, change gears on the 25's w/kick (desc 1-3)

      {3 x 50 swim at GP @ :55

      {Check HR after #3, then right into...

      {25 easy drill @ 1:00- no extra rest after this 25

After 3 rounds, extra 1:00 rest, then...

1 x 275 race free br3 or 4/2- how close can you get to your best 300 yard time?!?

STROKE GROUP-

AMRAP:

1 x 75 swim free br3 or 4/2 @ 1:20- change gears by 25's with your kick (25's get faster)

1* x 50 race in MRS @ 1:00- keep track of times, get average time

No rest between rounds

*add 1 x 50 in each round up to 3 x 50

After 3rd round...

MYSTERY SET!!

  Today for the Mystery Set, we went a 150 race from a dive, trying to be as close to your avg time per 50 (x3) + 1.5 seconds...

You can change strokes for the 50's after the 1st Myster Set

Warmdown a bit before you get out. Tomorrow morning at the StJ (7:30a) and then REGULAR WORKOUT ON THURSDAY MORNING HERE AT CCF (6:15a). Then everybody is off on Friday and Saturday. Please remember to get into the club website and commit to the WVU prelims-finals meet at the end of July (24-27). There are no qualifying times for this meet so it's an outstanding opportunity to wrap up our LCM season at a premier facility, close to home, and you can race all your events. Have a great day!

Monday, July 1, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

1 x 900 as follows:

6x {100 swim smooth & long free br3 or 4/2 (can be backstroke for rounds 4-6)

     {50 swim in MRS (no free)- get time & desc 1-3, and 4-6; can change stroke for rounds 4-6

Check HR when finished

15 x 50 in sets of 3 as follows:

1-2, swim long & strong free br3 or 4/2 @ :50

#3- kick with boards fast; interval starts @ 1:10 (#6 @ 1:00, #9 @ :55, # 12 @ :50, #15 @ :45!)

Check HR, then easy 50

PARTNER SPRINTS w/boards as follows:

(AMRAP...even 50's are opposite of odd 50's)

1-2 @ 1:20, 25m kick race/25m fast udk on stomach

3-4 @ 1:20, 25m dolph kick/25m swim sprint your face off!

#5- all kick w/boards, race your partner here- it's a Celebrity Death Match!

1:00 rest between rounds.

Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside, even though it won't be as warm today. REMEMBER, we have regular workout on Thursday of this week- (6:15-7:45a at CCF) that's the July 4th holiday! Then you're off on Friday & Saturday. Also, be sure to get on the club website and commit to the WVU meet at the end of July (prelims/finals with NO QUALIFYING TIMES!). Have a great day!