Tuesday, September 10, 2024- written for SCM (outside at FFX Pool)

1 x 600- 300/200/100

1:00 rest

Not as cool this morning, but we'll keep things moving nonetheless...

With fins, 

6 x 100 as follows:

75 breast pull w/dolph kick & flip turns

:10 rest

25 fast udk on stomach (one breath if needed)

Check HR after #6, then take fins off

150 easy choice breaststroke drill/kick on back by 25's

1:00 rest

16 x 50 in sets of 4 as follows:

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

5-8, swim breast/free by 25's @ :50

9-12, swim free br3 or 4/2 @ :50, desc 1-4

13-16, swim free br3 or 4/2 @ :45

Check HR, then 50 easy on your back

1:00 rest

9 x 100 in 3 sets of 3:

1-2, swim back/breast/free by 25's, last 25 kick fast on back @ 1:45

#3- swim free br3 or 4/2, go 50 long & strong, 2nd 50 add kick & change gears, @ 1:30

Check HR after #9, then put fins on

With fins, 3 rounds of:

4 x 25 @ :40-

odds, all swim fast

evens, 15m swim fast/10m easy

1 x 50 @ 1:00 fast for time- go 25 udk LUNGBUSTER, 25 swim; can you go your PB 50 time?

No rest between rounds

Go free/NO FREE/choice by round

After 3rd round, take fins off and finish up with...

1 x 450* pull free w/shnorkel & buoy, choice equip; desc 150's 1-3 to what you can

*go handtouch at 150 & 300 to check times for each 150

Warmdown a bit before you get out. We can leave the lanelines in today; tomorrow we're at CCF, so we can look forward to that. Do an excellent job in school today & get excited for the warmer weather next week. Have a great day!

Tuesday, September 10, 2024- written for SCM (outdoors at CCF w/Logan)

1 x 600- 300 swim freestyle, 200 rev IM drill, 100 kick on back

1:00 rest

We'll focus on backstroke drilling today

To get started:

4 x 75 @ 1:30- 50 ra2 la2 freestyle drill, last 25 is kick free on back (small firm kicks, be streamlined)

6 x 50 @ 1:05- 25 swim free br3 or 4/2, build into the turn, then 2nd 25 is choice drill NO FREE

Check HR, then 50 easy

1:00 rest

Backstroke drills-

8 x 25 6 kicks and 1 stroke backstroke @ :40-

  *push off on back, small fast UDK's until you breakout

  *keep head still as you kick (6 kicks) w/shoulder up by cheek, then pull through (1 stroke)

  *feel hips rotate fully & evenly when you pull through

  *do the drill slowly, don't rush the kicks- it shouldn't look like you're swimming backstroke

8 x 25 double arm backstroke drill @ :40-

  *push off on back (small fast UDK's), not on your stomach

  *keep head still & kick freestyle

  *hands recover ("come out") thumbs first fully extended at the side of your legs

  *hands enter the water at the "11 & 1 o'clock" position- NOT behind your head

  * you should feel your body surge forward as you start your pull (deep catch)

  *keep your elbows close to your body as you pull through

Check HR, then 1:00 rest

2 x 300 @ 5:30-

1- 50 choice backstroke drill (6ks or double arm, from above), 25 kick on back- build kick to fast

2- go 50 swim/50 kick on back (3x), desc the 100's 1-3 to what you can- but don't get sloppy

Check HR, then 50 easy choice

1:00 rest

9 x 50 swim free/back by 25's, do your flip turn right onto your back and work the udk's

  *1-3 @ 1:00

  *4-6 @ :55

:30 rest

  *7-9 @ :50 (go @ :55 for these if :50 is too quick)

1:00 rest

Until 6:26a, finish up with...

100's swim/kick by 50's as follows-

1-3, 50 swim/50 kick w/boards @ 2:15- all freestyle, desc 1-3 to what you can

#4- swim smooth & long freestyle br3 or 4/2 @ 1:30- hustle to make the interval, but not sloppy

:30 rest

5-7, 50 swim/50 kick free w/bds by 50's- swim is backstroke, @ 2:15- desc 100's 1-3

#8- swim backstroke smooth & strong, focus on the udks & keeping your head still

Check HR, then 1:00 rest

If there is time, go back to #1 and do them again

Warmdown a bit before you get out & remember to take everything with you. Don't make a mess in the locker rooms or be loud. Do an excellent job in school today & get excited to work on breaststroke later in the week. Have a great day!

Monday, September 9, 2024- written for SCM (outside at FFX)

1 x 600- 300/200/100

1:00 rest

We're going to keep it moving this morning...

With fins:

12 x 50 drill, drill/kick, then all kick (by 4's)

Take fins off...

1 x 100 drill/kick/drill/skulling by 25's

1:00 rest

9 x 150 @ 2:10/2:30 (odds & evens)-

odds, swim free br3 or 4/2; go 75 long & strong/50 add kick/25 max effort; get time, be consistent

evens- 

  #2&4, 50 swim main race stroke (MRS), 25 kick; then same 50 sw/25 k but faster

  #6&8, swim IM (2 x 75, no free)- 2nd 75 faster than the 1st 75

 Check HR after #9

1:00 rest

With boards, finish up with...

1 x 50 kick fast for time with boards @ 1:05

1 x 50 kick on back moderate, focus on udk's @ 1:05

2 x 50 kick fast w/bds @ 1:05

1 x 50 kick on back @ 1:05

3 x 50 kick fast w/bds @ 1:05

1 x 50 kick on back @ 1:05

2 x 50 kick fast w/bds @ 1:05

1 x 50 kick on back @ 1:05

:15 extra rest...

1 x 50 kick fast for time w/bds

Check HR, then warmdown an easy 100

We can leave the lanelines in today. Hustle out of here & don't keep your families waiting. Tomorrow (and the rest of the week) will be warmer. Do an excellent job in school today & stay warm. Have a great day!

Monday, September 9, 2024- written for SCM (outdoors at CCF w/Jackson)

Welcome to the 2024-25 swim year! A chilly start today, but the pool is heated...

We'll start with freestyle drilling and some kicking; think about holding a steady head position and good bodyline, keep your stroke long. As always, FOCUS ON YOUR UNDERWATER DOLPHIN KICK.

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back

1:00 rest

8 x 25 @ :40- ra2 la2 freestyle drill

  *right arm 2 strokes, then left arm 2 strokes; keep whatever arm you aren't using straight out front

  *keep head still as you pull through, except to breathe (breathe consistently on first stroke to each side)

6 x 50 @ 1:05 (@ 1:10 if needed)-

  *25 catchup free drill- same long stroke, let hands touch out front- but bigger kick to drive you forward

  *2nd 25 is kick free on back, keep head still and feel hips rotate evenly

6 x 75 @ 1:20 (@ 1:30 if needed)-

  *go 25 swim regular free breathing every 3 strokes, 2nd 25 fist free drill br3, last 25 breast kick on back

  *for the 2nd 25 (fist free drill, breathe every 3rd stroke), place your fingers over your thumbs to close off

    the "paddle" of your hand; don't wrap your thumb on top of your fingers

  *don't rush the pull on the drill, feel your "fist" pulling back in line with your shoulder

  *you should feel the water on your forearm as you pull back

  *for the breaststroke kick, drop your feet down (& around) to kick, don't crank your knees up out of the        water to start each kick; squeeze your toes together at the end of each kick

1 x 300 as follows:

  50 choice free drill (from the above three drills)

  50 swim perfect free breathing every 3 strokes

1:00 rest

With shnorkels, fins and boards:

4 x 75 @ 1:30- 50 free kick, 25 dolph kick

  *wear shnorkel & hold board at the bottom so your face is in the water (looking DOWN)

  *breathe through your shnorkel, keep face in the water throughout each 75

  *desc 1-4 to fast

4 x 75 @ 1:30- same way as previous 4 x 75, except go 50 dolph kick & 25 free kick (desc 1-4)

:30 rest, lose the shnorkel & kickboard...

8 x 25 kick on back @ :40-

  *focus on 4 small, fast dolphin kicks underwater each time you push off

  *blow the air slowly out through your nose while you're underwater

1:00 rest, take off fins & check HR

1 x 300-

  *50 swim freestyle breathing every 3 strokes

  *50 kick on back- keep head still, feel hips rotate evenly & focus on udk's off the wall

  *desc the 100's 1-3

Check HR

With boards, finish up with...

12 x 25 partner kick (2 at a time, racing your partner) @ :45

  *1-4 are freestyle kick

  *5-8 are dolphin kick

  *9-12 are breaststroke kick

  *do a forward somersault at midpool on the odd 25's- leave board out in front of you & flip quickly

(if there is time, can go 4 x 25 kick choice)

100 easy warmdown before you get out. Do an excellent job in school today & remember today will likely be the coolest day of the week. Have a great day!

Friday, September 6, 2024- written for SCM (outdoors at FFX Pool), w/PW's group

Meet Warmup, then...

With fins,

PW's group- half pool out & backs @ :40

EC's group- 

12 x 25 fly drill @ :40 in sets of 4:

1-2, fly pull free kick drill

#3- swim fly fast

#4- fast udk on stomach

Take off fins, 150 drill/skull by 25's

1:00 rest

Everybody together:

10 x 200 as follows-

odds, all kick @ 3:30

evens, pull w/shnorkel & choice equipment (paddles & bands are your choice)

#1- 50 kick fast for time w/boards, 150 kick easy (but make interval); 150 easy can be on back

#3- 100 kick fast for time w/boards, 100 kick easy; 100 easy can be on back

#5- 150 kick fast for time w/boards, 50 kick easy (can be on back)

#7- BROKEN 200 kick w/boards: 4 x 50 @ :10 rest, get time

#9- 1 x 175 kick w/boards, RACE for time- goal is to be faster than what you went on the Broken 200

Warmdown a bit before you get out. Be sure to take everything with you (the pool is open to members this weekend, your stuff won't be here on Monday if you leave it here today). TAKE THE 3 SHALLOW SIDE LANELINES OUT BEFORE YOU LEAVE. No workouts this weekend; my groups have their meetings this weekend (and SWAG PICKUP) at Lee-Graham tomorrow. Lastly, watch your email (today) for the workout schedule for each group for the next few weeks. Back here on Monday with our regular schedule. Have a great day!

Thursday, September 5, 2024- written for SCM (outside at FFX Pool), w/ PW's group

1 x 600- 300/200/100 (PW's group, do your usual Thur w/up, then go down to "PW's group")

1:00 rest

2* rounds of-

With fins:

4 x 25 @ :30- breast pull free kick drill

4 x 75 breast pull w/dolph kick @ 1:20, desc 1-4 and do flip turns

Check HR after each round

*in 2nd round, use paddles if you'd like

Fins off & go 150 choice breast drill/kick on back by 25's

1:00 rest

One time through:

2 x 50 swim s/e free br3 or 4/2 @ :55

1 x 50 swim breast/free by 25's @ :55

1 x 50 swim/kick breast by 25's @ :55- this is FAST

:30 rest, check HR

2 x 50 swim free s/e br3 or 4/2 @ :50

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

1 x 50 swim/kick fast breaststroke @ :50

:30 rest, check HR

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

3 x 50 swim breast/free by 25's @ :50- desc 1-3 to what you can

1 x 50 swim/kick breaststroke FAST

Check HR, then 50 easy

1:00 rest

3 x 5:00 swims @ 1:00- keep track of your total yardage in each swim, go further in each swim

50 easy choice, then put fins on

PW's group (after your 900/600 warmup)-

Get time for the 175's free and desc to faster than 200m time...

3x {1 x 75 swim @ 1:10- 25 fly build, 50 back focus on tempo

     {2 x 50 swim strong/even free br3 or 4/2 @ :50, hold faster avg by round

After 3rd round, go right into...

1 x 175 swim free br3 or 4/2- get time, check HR

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

3x {1 x 75 swim @ 1:10- 50 backstroke (tempo), 25 breaststroke (kick)

     {2 x 50 swim strong/even free br3 or 4/2 @ :50, hold faster avg by round

After 3rd round, go right into...

1 x 175 swim free br3 or 4/2- get time & check HR, should be faster than 1st 175

1:00 rest, out & back easy if you'd like

 3x {1 x 75 swim @ 1:15- 50 breaststroke, 25 free- strong kick throughout

      {2 x 50 swim strong/even free br3 or 4/2 @ :50, hold faster avg time by round

After 3rd round, get ready...

1 x 175 swim free br3 or 4/2- fastest of the day! Goal is to be faster than your 200m free PB

Check HR, then 50 easy

With fins, everybody together finishes up with:

AMRAP-

75's @ 1:40 (change stroke after 4 x 75)

25 swim build

25 fast udk on stomach

:05 rest

25 swim max effort!

Warmdown a bit before you get out. No lanelines today, but we will have to take them out tomorrow.

Do an excellent job in school today & remember we have our group meeting on Saturday at LG. Have a great day!

Wednesday, September 4, 2024- written for SCM (outside at FFX Pool), w/PW's group

1 x 600- 300/200/100 (PW's group, do your usual warmup)

1:00 rest

With fins, 4*x through:

3 x 25 @ :30- choice drill (fly drill in even rounds)

1 x 75 kick on back, 25's get faster from 1-3 (not round to round, but by 25's) @ 1:45

No rest between rounds

*PW's group, go 2 rounds (w/5 x 25 instead of 3; fly drill in rd2)

Take off fins after last set, 100 easy choice

2 times through:

6 x 50 swim IM order/free by 25's @ :55 (@ :50 in 2nd round)-

  *go 2 each fly/free, back/free, breast/free

4* x 150 @ 2:40-

  100 swim IM, 50 kick free w/bds desc 1-3 to fast

  *#3 is swim all free @ 2:10 (PW's group @ 2:00)

Check HR after each round, then 50 easy

With fins, finish up with...

3 times through:

4 x 25 @ :35-

  1, swim 15m fast/10m easy

  2, swim max effort

  3, fast udk on stomach, no breath

  4, swim 15m fast/10m easy

1 x 50* race for time (same stroke as 25's), get time

*in 2nd round, go a 75 fast (instead of 50) and in 3rd round go a 100; the goal is to be as fast on the 75 & 100 as you were on the 50 (go :28 on 50, then go 42 and :56 on the 75 & 100)

1:00 rest between rounds, go an out & back easy if you'd like.

Warmdown a bit before you get out. We can leave the lanelines in until Friday, but be sure to take all your belongings with you when you go. Do an excellent job in school today and get excited for the the rest of the week. Have a great day!