Friday, September 30, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

We'll do the speedset, work on starts and talk about the meet. Warmdown a bit before you go.

DISTANCE-

after the meet warmup, do anything else that you need to do to be ready for...

3 x 825 swim @ 1:00 (@ 1:30 rest, ok) rest desc 1-3 to half your 1650 goal time. One of the first two 825's can be pull if you'd like, but the 3rd one is all swim, giddyup.

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

Thursday, September 29, 2022

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ 1:00- all drill, go 3 ra2 la2 free and then 3 in MRS (NO FREE)

12 x out & backs @ :45-

1-6 are kick free on surface/fwd ss/FAST UDK 

7-12 are FAST UDK/fwd ss/swim back FAST choice

Be sure to go to 15y

1:00 rest, take fins off

4 rounds: (Distance, go 2 rounds, then on to pace set)

3 x 100 swim-

odds- 25 swim fly (build), 75 swim free br3 @ 1:30

#2- swim 50 free br3, 50 swim MRS (no free) desc 1-3 @ 1:40

1 x 125 swim free br3 @ 1:40 (100 for lane 8)

1 x 75 swim FAST IM @ 1:30

:30 extra rest, check HR

1 x 100 in MRS-

Rd 1, go 25 swim FAST 75 drill

Rd 2, go 50 swim FAST 50 drill

Rd 3, go 75 swim FAST 25 drill

Rd 4, all swim FAST

1:00 rest between rounds, check HR

With fins, finish up with...

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

DISTANCE-

Add 1 x 75 per round up to 6, then back down to 4

4 x 75 swim at GP @ 1:20

100 easy drill/kick by 25's @ 2:00

Then 5 x 75/100, then 6 x 75/100, then 5 x 75/100 and then 4 x 75/100

Finish up with...

1 x 800- 300 pull desc 100's 1-3 and 100 easy choice drill (2x)

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

Wednesday, September 28, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 drill/UDK by 25's ("fish drill" on side for 2nd 25

4 x 75 @ 1:20- 25 breast pull free kick/50 choice drill in MRS

4 rounds of (fins still on):

1 x out & back @ :30 to 15y- UDK to 15y/fwd ss/kick on back arms pointed up

1 x 25 FAST UDK on stomach @ :25

1 x 25 swim FAST in MRS @ :35

No rest between rounds, check HR after 4th round, then fins off & get right into:

1 x 200- 75 dr/k/dr by 25's, 50 swim (same stroke) FAST TURN, 75 dr/dr/skull by 25's

Check HR again, 1:00 rest

16 x 50 in sets of 4:

1-4 swim free br3 @ :45- strong & even

5-8 swim IM order by 25's @ :50

9-12, swim free br3 @ :45 desc 1-4 to giddyup, #3 @ :35

13-16, swim/kick by 25's @ :50 MRS (NO FREE), desc 1-4 to JUICY

Check HR, then 1:00 rest

LONG SWIM-

3 times through:

150 swim free br3- long & strong, even by 75's

200 swim IM (2 x 100 IM's swim, desc 1-2 to 85% effort)

150 swim free br3- BIG legs on 2nd 75 (hand touch at 75 to check time, ok)

100 swim/kick by 50's fly or breast (NO FREE OR BACK), FAST- get time

Check HR after 3rd time through, don't be sloppy from round to round

1:00 rest

With fins, finish up with...

(DISTANCE, go to 350's)

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

DISTANCE-

6 x 350 @ :20 rest- 150 swim long & strong/50 drill/150 swim min 85-90% (get times)

Check HR

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

Tuesday, September 26, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

2 rounds of:

2 x 75 drill/kick/drill by 25's ("best" part of stroke on 1st 25, "least best" part of stroke on last 25) @ 1:20

4 x 25 partner kick with boards @ :45- fwd ss at midpool, then dolph kick to the end

2 x 75 @ 1:20- 25 FAST UDK on stomach, then 25 50 swim build to FAST TURN/dps (hold speed) by 25's

4 x 25 partner kick with boards @ :45- bkwd ss at midpool, breast kick to the end

Check HR between round

Go free drills & swim in 1st set, then MRS in 2nd set

DISTANCE- go to DISTANCE SET below

2 rounds of:

2 x 125 swim free br3 @ 1:50, desc 1-2

4 x 75 swim/kick/swim by 25's in MRS desc 1-4 @ 1:15

2 x 125 swim free br3 @ 1:45 desc 1-2

4 x 75 swim/kick/swim by 25's in MRS @ 1:05- hustle here!

2 x 125 swim free br3 @ 1:40, desc 1-2

Check HR

With fins, finish up with...

AMRAP:

3 x 75 swim desc 1-3 @ 1:40

3 x 50 UDK/swim desc 1-3 @ 1:10

:30 rest

1 x 50 swim FAST- goal is better than your lifetime best time

:30 rest between rounds, change strokes by round

DISTANCE-

as many rounds as possible (at least 2):

1 x 350 swim free neg split- 2nd 175 needs to be strong, around 2:00 (hand touch at 175 ok)

5 x 50 swim/kick by 25's @ :55, odds NO FREE, evens choice

2 x 350 @ 5:00 neg split, 2nd 175 is strong (as above), desc the effort on the 1st 175

5 x 50 @ :55- as above

3 x 350 @ 5:00- 2nd 175 strong (as above), desc the effort on the 1st 175 so that #3 is an even 350 (goal of 4:00 or better, at 2:00/2:00)

1:00 rest between rounds, check HR

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

Monday, September 26, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

2 x 50 drill @ 1:00

1 x 25 FAST UDK @ :25

1 x 25 swim build to FAST @ :35

Same stroke for each round

Fins off after 3rd round, check HR

DISTANCE- after 3rd round go to distance set

4 rounds of:

3 x 50 swim/kick by 25's @ :50, desc 1-3 to FAST

2 x 100 kick w/boards @ 1:40 desc 1-2 to something JUICY

(50's are free in odd rounds, MRS in even rounds NO FREE)

After 2nd round 3 x 150 swim free desc 1-3 @ 2:20 (1st 100 is "200 setup," last 50 big kick)

After 4th round, 3 x 100 swim/kick by 50's in MRS NO FREE @ 2:00, desc 1-3 to FAST

No rest between rounds. 

After 4th round get fins, finish w/24 x 25 @ :40- "the usual" in sets of 4

DISTANCE- after fin set ("3 rounds of")...

2 rounds of:

2 x 400 swim neg split free br3 @ 5:15

6 x 25 kick FAST w/boards @ :35- except #3/5 is @ :25

1 x 200 swim in MRS, except 3rd 50 is kick w/boards (same stroke as swim)

After 1st round, 7 x 100 swim at Goal Pace @ 1:40

After 2nd round, 1 x 700 swim w/shnorkel for time

1:00 rest between rounds, check HR

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

Sunday, September 25, 2022- written for LCM

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50-

odds- 15m UDK, 35m drill @ 1:00

evens- 35m swim (build), 15m FAST UDK @ :50

Change strokes after every 4 x 50

Check HR, then fins off & go an easy 100

1:00 rest

6 rounds of:

3* x 100 swim/kick by 50's in MRS (NO FREE) @ 1:50

*#2 is swim neg split free br3 @ 1:30

1 x 300 swim free long & strong- hand touch at 150 to check time, 2nd 150 should be same as 1st

:30 rest between rounds, check HR

After 6th round...

100 easy choice, then 1 x 50 RACE from a dive

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for school this week. Have a great day!

Sunday Morning, September 25, 2022- DISTANCE written for SCY

1 x 600- 300/200/100

1:00 rest

12 x 50 @ 1:00- 

odds drill/UDK by 25's

evens- swim/kick by 25's, build the swim & kick FAST to 15y

Check HR, then get right into...

18 x 50 in sets of 6:

odds are swim/kick NO FREE @ :55 desc 1-3

evens are swim free br3 @ :40, except #6 is always KICK FAST w/board @ 1:00

Check HR after #18, then 1:00 rest

Finish up with 2 sets of:

9 x 100 in sets of 3-

1&2 are swim free br 3 @ 1:25* (gets :05 faster by round, so #7&8 @ 1:15)

#3 is always swim IM @ 1:40- swim STRONG

After #9, check HR then :30 rest, then right into...

6 x 75 swim at Goal Pace @ 1:15

1:00 rest & 100 easy choice after 1st round

100 easy after 2nd round, then 1 x 300 swim FAST for time

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!