Thursday, July 18, 2024- written for SC (at whatever pool you can manage to get to)

1 x 600- 300/200/100

1:00 rest

Good morning, no workout today as we are racing at the 13&O Champs @ Jeff Rouse. Next workout will be Mon-Tue-Wed at the Lakeview Pool in FFX, look for an email from Heather over the weekend for the exact times each day.

For anybody racing tomorrow, get in today and do your Meet Warmup, followed by the "the usual."

("The usual" is 24 x 25 @ :40 w/fins in sets of 4: go 1/2 fast 1/2 easy, build, drill, all fast by 25's)

For anybody NOT racing tomorrow, after your 600 go the following:

16 x 75 in sets of 4:

  1-2, dr-k-dr by 25's @ 1:20 free

  3-4 kick free on back @ 1:20 desc 1-2 focus on udk's to 10m

  5-6, dr-k-dr by 25's in MRS (no free) @ 1:20

  7-8, kick w/bds (odd 25's NO FREE) @ 1:30, desc 1-2

  9-10, swim free br3 or 4/2 @ 1:10, kick gets bigger by 25's- giddyup on 3rd 25

  11-12, kick w/bds IM order by 25's @ 1:30 desc 1-2

  13-14, swim IM by 25's (no free) @ 1:15, desc 1-2, fast turns throughout

  15-16 @ 1:20, go sw-k-sw by 25's in MRS (no free) desc 1-2 to something juicy!

Check HR, then 1:00 rest

3 rounds of:

2 x 150 swim free br3 or 4/2 @ 2:15, go smooth & long/build kick/giddyup by 50's

2 x 100 @ 1:30 (@ 1:40 if needed for breaststrokers) as follows:

  25 swim MRS build to race pace at 20m

  50 swim long & strong free br3 or 4/2

  Hand touch at 75 to check time if possible...

  25 swim MRS max effort- same stroke as 1st 25

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

No rest between rounds

After 3rd round, hop out for a lap around the pool if needed (if water is warm)

Finish up with...

3 rounds of:

4 x 50 in MRS (3rd rd freestyle, okay):

  1-3, swim at 200 goal pace @ 1:00 (milers go mile gp @ :55)

  #4- go 25 race MAX EFFORT (finishing speed!) and check time, then 25 easy drill, all @ 2:00

Out & back easy between rounds if needed.

Warmdown a bit before you get out. Stay hydrated today and wear your sunscreen, get excited to race this weekend! I'll post another workout tomorrow morning. Be in touch with me via text/email if you have any questions. Have a great day!

Wednesday, July 17, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

Tomorrow we race! Be smooth & long today, trying to put a great stroke on everything you do.

With fins,

6 x 100 @ 2:00-

50 drill, 25 kick/fwd ss/25 fast udk on stomach

Go free drill for 1-3, and MRS drill (no free) for 4-6

Check HR, then take fins off and go an easy 100

1:00 rest

3 times through:

6 x 50-

  odds, swim free br3 or 4/2 @ :50, keep it smooth here

  evens, MRS (no free) @ 1:10- 25 swim build, 25 drill- build the swim to faster & faster by round

Check HR, then continue right into...

1 x 100- some sort of kick/swim your choice

1:00 rest between rounds

Change strokes on the even 50's from round to round if you'd like

With fins, finish up with...

1 x 50 @ 1:20- go swim build/fast udk/drill

1 x 50 swim max effort @ 1:00- same stroke as 1st 50

No rest between rounds

Go 3 rounds free, then 3 rounds no free

Finish up with 15m sprints from a dive until it's time to go.

Warmdown a bit before you get out. Stay out of the sun today, mentally rehearse your races for this weekend & stay hydrated. No workout tomorrow morning (I'll post a workout for anybody who isn't racing tomorrow). Have a great day!

Tuesday, July 16, 2024- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

Very warm water today, so this workout is different than I originally planned.

With fins, 4 times through:

3 x 25 drill @ :30

1 x 25 @ :40- 15m swim race pace, 10m fast UDK

1 x 75 @ 1:30- kick/drill/swim by 25's- odd 25's are MAX EFFORT

No rest between rounds, check HR after last round then take fins off & go a 50 easy

Go free/MRS (no free)/choice by round

6 rounds of the following (hop out for a lap around the pool after even rounds):

3 x 25 in MRS as follows:

  1- swim smooth & long @ :45

  2- swim at 200 set up @ :35

  3- swim MAX EFFORT @ :25

1 x 75 swim free (always swim free br3 or 4/2)- kick gets bigger by 25's, giddyup the finish, get time

Check HR then go 50 easy

1:00 rest between rounds

Change stroke (for 25's) after even rounds.

Finish up with...

50 race from a dive!

Warmdown a bit before you get out. Stay hydrated and wear your sunscreen today, get excited for your races this weekend! Remember, NO WORKOUT on Thursday at CCF. Have a great day!

Monday, July 15, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

2 x 100 @ 2:00-

  25 drill/fwd ss/25 streamlined "alligator" kick/25 fast udk/25 swim fast

1 x out & back to 20m- fast udk/fwd ss/then SYFO (sprint your face off!) @ 1:30

No rest between rounds

Go free/no free/choice by round

After 3rd round, check HR then take fins off and go an easy 100 (drill/choice by 50's)

1:00 rest

3 rounds:

2 x 150 swim free br3 or 4/2 @ 2:20- go long & smooth/build/giddyup the kick by 50's

1 x 50 choice drill (mrs) @ 1:30- nothing sloppy, be deliberate

4 x 50 swim at 200 gp @ 1:10 (go 400 free or mile gp if racing those events this weekend)

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

After 3rd round, back down to the start end.

Finish up with...

BROKEN 100 from a dive: 50 from a dive/:15 rest/50 from a push- max effort here!

Warmdown a bit before you get out. Wear your sunscreen and stay well hydrated today- and think about your races this weekend. Tomorrow at CCF (but NO WORKOUT on Thursday at CCF). Have a great day!

Sunday, July 14, 2024- written for SCM (outside at Lakeview Pool, 8:30a)

1 x 600- 300/200/100

1:00 rest

3 times through:

3 x 50 drill/kick by 25's @ 1:00

6 x 25-

1-3 @ :45, fast udk to 12.5m/fwd ss/superhero kick to the end

4-6 @ :40, swim race pace to 15m, then drill last 10m

1* x 100 swim strong & even freestyle br3 or 4/2 @ 1:30

No rest between rounds.

Change strokes on the 50's dr-k and the 25's from round to round if you'd like (last round, no free)

*add 1 x 100 swim free in each round; avg time for 100's gets faster by round

Check HR after last round, then 50 easy (and a lap around the pool if you need to get out & cool off)

16 x 100 in sets of 4 as follows:

1&2 @ 1:30- 25 swim MRS fast/50 swim free- long & strong then add kick by 25's/last 25 kick fast udk

#3- kick fast for time w/boards @ 2:30

#4, go 4 x 25 w/boards @ :45/:45/:30/:45 by 25's- these are all max effort! Can be partner kick (race!)

Check HR after last 25, then out & back easy

Warmdown a bit before you help take out the lanelines. Be sure to thank Erica for having us here this morning. Regular schedule this week through WEDNESDAY ONLY (no workout on Thursday at CCF). Have a great day!

Thursday, July 11, 2024- written for SCM (outside @ CCF), with PW's group

1 x 600- 300/200/100

1:00 rest

3 times through:

200 @ 3:40- 150 swim/drill by 25's (turn gets faster on swim, 1-3); last 50 is kick on back

6 x 25 odds & evens-

  odds @ :30, swim 15m race pace, 10m choice

  evens @ :50, choice skulling (don't rush the skulling!)

4 x 50- different by round

  1st round, swim strong & even free br3 or 4/2 @ :50

  2nd round, swim MRS (no free)/free by 25's @ :50- fast turns on MRS

  3rd round, swim/kick by 25's in MRS @ :55 (same stroke as 2nd rd), desc 1-4 to fast

Check HR after each round

After 3rd round, 50 easy, then...

5 x 100 odds & evens as follows:

odds @ 1:30- 25 swim MRS/50 swim free (br3 or 4/2)/25 kick on back

evens @ 1:20- swim strong & even free br3 or 4/2

Check HR, then 50 easy

3 rounds of, all in MRS (no free except by special dispensation):

3 x 25- odds drill @ :45, #2 swim race pace @ :30 (same stroke for all 3)

5 x 50 swim at 2nd 50 split of 100 goal time @ 1:00 (#5 is drill)- same stroke as 25's

1 x 75 race from a dive in heats- same stroke as 50's & 25's

Check HR after 75, 1:00 rest between rounds

3rd round can be your choice (freestyle, okay)

Warmdown a bit before you get out. Stay well hydrated today & wear your sunscreen if you have to be outside. REMEMBER: workout on Sunday is at the Lakeview Pool, 8:30-10a. Get excited to race next weekend & have a great day!

Wednesday, July 10, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

2 rounds of:

2 x 100 @ 2:15- 50 kick build to fast, 50 drill

4 x 50 as follows-

   1-3 @ 1:00, swim 35m (desc 1-3), then last 15m drill

   #4- all kick FAST @ 1:30

No rest between rounds

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

After 2nd round, check HR then get right into...

100 dr-k-dr-skulling by 25's

1:00 rest

6 x 50 swim free br3 or 4/2, go odds cruise @ :50, evens desc 1-3 to giddyup

6 x 50 swim- odds cruise free br3 or 4/2 @ :50, evens swim in MRS @ 1:20 desc to 200 gp or faster

6 x 50 odds & evens as follows: odds cruise free br3 or 4/2 @ :50, evens kick fast for time @ 1:20

Check HR, then put fins on

With fins, 5 rounds of:

4 x 25 @ :40-

  odds fast 15m, then easy drill

  evens swim build to max effort finish

:20 extra rest, then...

1 x 50 race max effort (same stroke as 25's)- goal is faster than 50M best time

Go odd rounds free, even rounds MRS (5th round can be choice)

Finish up with...

2 x 15m sprints from a dive

Warmdown a bit before you get out. Good luck to Emma and Tony racing this week at Open Champs. Regular workout tomorrow at CCF (6:15a). Stay hydrated and wear your sunscreen if you have to be outside. Have a great day!