Tuesday, November 29, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest- put fins on

With fins:

4 x 100 drill/kick/drill/UDK on stomach by 25's, @ 1:40- 2 free, 2 NO FREE

8 x 25 fly pull/free kick drill @ :35, except #4/6/8 are FAST UDK @ :20

Check HR, then go one more 100 like the previous 4, then take fins off

STROKE GROUPS:

AMRAP-

1 x 50 drill/skulling by 25's @ 1:20

3 x 50 swim at 200 GP @ 1:00 (even rounds @ :50)

1 x 100 swim free br3 @ 1:20

1 x 50 swim FASTER than GP @ 1:20

Check HR, after every 3rd round, go 1 x 300 pull w/shnorkel & buoy (paddles if you'd like) @ 5:00

DISTANCE- let's try this today:

1 x 300 swim free- HR is 150/160 by 150's

5 x 50 swim/kick by 25's @ :55- go IM order by 50's, or no free; #4 is all kick @ :55

1 x 450 swim free- HR is 150/160/170 by 150's

5 x 50 swim/kick by 25's @ :55- as above, #4 is all kick @ :55

1 x 600 swim free- HR is 150/160/170/180 by 150's

5 x 50 as above

1 x 750 swim free, desc HR by 150's to 150/160/170/180/MAX

Check HR, then 1 x 50 easy @ 2:00

12 x 75 swim at GOP @ 1:20- every 4th 75 can be easy choice @ 1:40

Monday, November 28, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 50 choice drill (no free on #3-4), last 25 is UDK on stomach as far as you can, then breast kick on back

Put on fins

With fins:

6 x 75 @ 1:20- breast pull w/dolphin kick & flip turns, desc 1-6 to giddyup! Focus on wide press

8 x 25 @ :45 partner style, UDK to halfway, then RACE! Last 2 NO FREE

Check HR, then take fins off

4 x 50 kick easy/FAST by 25's @ 1:00 w/bds- #3 all on back @ :45

3 x 100 swim free br3- except 1st 25 is fly, all @ 1:35

4 x 50 kick easy/FAST by 25's @ :55 w/bds- #3 all kick on back @ :45

3 x 100 swim free br3- except last 25 is NO FREE, all @ 1:25

4 x 50 kick easy/FAST by 25's @ :50 w/bds, except #3 is all on back @ :45

3 x 100 swim free br3 @ 1:15

Check HR, then :30 rest...

1 x 75 kick FAST for time, go is 100 free goal time

Check HR again, then 1:00 rest

With fins, finish up with...

24 x 25 @ :40- "the usual" in sets of 4; NO FREE in even rounds of 4 x 25

DISTANCE- after 75 kick for time, finish up with...

2 rounds of:

3 x 300 swim free br3 desc 1-3 @ 4:15/3:50/4:15 by 300, then...

1 x 350 swim free- goal is to be faster than 4:15

Check HR, then 1:00 rest 

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, November 27, 2022- written for LCM

1 x 600- 300/200/100

1:00 rest, put fins on

With fins, 8 rounds:

1 x out & back @ :40- swim to 15M, fwd ss, fast UDK back to wall

1 x 50 kick FAST on back, UDK on stomach to 15m, then roll onto back

No rest between rounds, go four rounds free, 4 rounds NO FREE

Check HR after 8th round, then take fins off

8 x 50 @ 1:10- 

2k 1p breast drill (1-3)- feel glide, get flat

breast pull free kick (4-6)- fast recovery to the front, get flat

last 2 x 50 are swim breast desc 1-2

Then, 3 sets of:

1 x 50 swim free br3 @ :55 (gets :05 faster by round)

1 x 50 swim breast (15M)/free (35M) @ :55 (@ :50 in 3rd round)

1 x 50 swim breast/free by 25's @ :55 (@ :50 in 3rd round

1 x 50 swim all breast @ :55 (@ :50 in 3rd round)

2 x 100 kick IM order by 25's w/boards @ 2:15, desc 1-2 to FAST

No extra rest between rounds

Check HR after each round

Finish up with...

5 x 250 @ 4:00/4:20 as follows:

odds- swim 100 back/50 breast/100 free- IM style, desc 1-3

evens- pull free w/shnorkel & buoy, paddles if you'd like; go 100 cruise, desc last 3 x 50's to FAST

Check HR

Warmdown a bit before you get out. Do some HW today, make sure you're ready for the week ahead at school. Get excited to RACE next weekend, and have a great day!

Friday, November 25, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

Anybody can do this workout, but it is geared towards DISTANCE.

2 sets of:

4 x 75 @ 1:20- 50 fist free br3 (feel water on forearms), 25 breast kick on back (drop feet to start kick, don't crank knees up to start kick)

2 x 150 @ 2:30- NO FREE in 2nd set: 25 drill, 50 swim- build into FAST turn, then swim DPS

6 x 25 @ :35/:25- odds are 15y FAST 10y drill, evens are swim at 200 setup (same stroke as 150's)

Check HR after 2nd set, then 1:00 rest

3 rounds of:

4 x 50 swim free br3 @ :45 (@ :40 in 3rd rd)

5 x 50 kick desc 1-5 @ 1:00 (on back in 2nd round)

4 x 50 swim IM order by 25's @ :50- work turns & UDK's

Check HR after last 50, then...

After 1st round, 1 x 350 swim free- 150 smooth & long/50 drill/150 stronger

After 2nd round, 1 x 450 pull free w/shnorkle & choice equip, desc 3 x 150's to giddyup

After 3rd round, 1 x 550 swim free FAST for time, see how close you can get to your mile Goal Pace (6:00 for the 550 gets you 18:00 for the mile)

Warmdown a bit before you get out. Enjoy your time off from school today, but be productive with your time. Have a great day!

Wednesday, November 23, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With boards,

4 x 75 @ 1:20- 50 fist free br3, 25 breast kick on back (UDK past flags)

4 x 100 @ 1:45- 1st 25 dolphin kick w/boards, middle 50 drill in MRS no free, last 25 breast kick w/bds

15 x 50 in sets of 3:

1- swim/drill by 25's in MRS no free, build to FAST turn @ :55

2- kick w/boards easy/FAST by 25's @ :55 odd rounds free, even rounds NO FREE

3- swim free br3 @ :40- big kick on 2nd 25

Check HR, then 1:00 rest

SPRINTERS:

AMRAP

4 x 25 @ :40- fast to 10 y, then drill

4 x 25 @ :40- fast to 20y, then drill

4 x 25 swim all FAST @ :40

1 x 50 drill @ 1:00

1 x 50 race from a dive

After every 3rd round, go 1 x 300 pull free desc 100's to something juicy

STROKE:

AMRAP

4 x 50 swim/kick by 25's @ :50- fast turn

1 x 75 swim/drill/swim by 25's @ 1:30- race pace tempo on 25's swim

1 x 75 swim FAST for time @ 1:30

DISTANCE- pick one of the above workouts, then finish up with...

AMRAP, 450 pull or swim desc by 150's (alt pull & swim by 450, @ :30 rest. Last 150 in each should be giddyup!

Tuesday, November 22, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 50 @ 1:00- ra2 la2 free drill- steady head position, feel hips rotate evenly

2 x 150 @ 2:20- kick/drill choice/kick by 50's- kick is on stomach, halfway UDK

6 x 75 @ 1:20- breast pull w/dolph kick & FLIP TURNS, focus on wide press

Check HR, then take fins off & continue right into...

1 x 300- 25 choice kick on back build, 50 breast drill (2k1p or breast pull free kick), last 25 breast swim build to FAST

Check HR again

2 sets of:

4 x 50 swim breast/free by 25's @ :50 desc 1-3; #3 is all swim free @ :35

4 x 25 partner kick free FAST @ :45- fwd ss at midpool

1 x 100 kick FAST for time @ 2:00 w/bds

4 x 50 swim breast/free by 25's @ :45, except #3 is all swim breast @ :40

6 x 25 partner kick @ :40- odds are dolph kick, evens are choice (but same kick), all FAST

Check HR, then...

MYSTERY SET

LONG SWIM-

6 times through

200 free- 50 at "200 set up," 100 swim BIG KICK, last 50 kick free on back

100 breaststroke- 25 choice drill, 50 swim FAST TURN & 2nd 25, last 25 breast kick on stomach UW

Check HR after 6th time through

DISTANCE- add 250 swim free or back to the end of each round of the "LONG SWIM," desc that 250 1-6

Warmdown a bit before you get out. Do an excellent job in school today, make sure you know there is NO WORKOUT on Thursday or Friday. Have a great day!

Monday, November 21, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

12 x 75 as follows:

2- drill/kick/drill by 25's @ 1:20- kick is UDK on stomach, drill is choice

2- swim/kick/swim by 25's @ 1:10- kick is on back, swim is same stroke as 25's drill above

Go 4 free, 4 NO FREE, last 4 choice- all the same stroke for last 4

Check HR

Swimdown from the meet:

20/12/8, all @ 2:00 rest

Finish up with Partner Kick 25's, all @ :45, all w/fwd ss at mid-pool

DISTANCE-

after the 75's, go any additional warmup you may need, then...

6 rounds of:

3 x 75's swim at GP @ 1:20

1 x 50 choice easy @ 1:00

3rd & 6th rounds, the 75's are swim IM desc 1-3

Finish up with 9 x 150's swim w/fins desc 1-3's @ 2:40, #3 is always FAST

Change up strokes by rounds of 3