Friday, December 30, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

Today will be a slightly modified Race Day, because we can't get in again until Monday. We'll get into a fairly typical RD set after warmup, then finish with some freestyle swimming to get you through to next year.

After the Meet Warmup...

STROKE GROUPS-

3 x 50 race @ 1:30, hold best possible average and add up your times (all same stroke)

8-10 minutes active recovery

Then we'll go a couple of broken swims

We'll finish with...

1 x 800 pull free, desc by 200's (choice equip)

24 x 50 in sets of 8:

8 @ :50, all swim/kick by 25's, alternate free/no free by 50's

8 @ :45, odds swim free, evens swim IM order by 25's

8 @ :40, all free, strong & even (by 25's)

Check HR

DISTANCE-

2 rounds of:

3 x 300 swim free dsec to fast @ 4:30

3 x 150 swim hold best average* @ 2:30

*150's will be broken in 2nd round (3 x 50 @ :10 rest; 2nd150 is 2 x 75 @ :20 rest; 3rd 150 is choice)

After 2nd round, finish up with...

3 x 550 @ :20r (200 swim IM/350 pull w/choice equip; smooth on the IM, desc the pull)

Warmdown a bit before you get out. Enjoy your time off this weekend, think about what was good from 2022 & what wasn't so good; and, your goals for 2023. Have a great day!

Thursday, December 29, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:10, 50 kick on back (10y udk), 25 choice drill

8 x 25 @ :35

odds are fly pull free kick

evens are breast pull free kick

6 x 50 @ :50 kick- big sweeping fish kick on 1st 25, kick on back arms UP on 2nd 25

10 x 25-

odds, sit & spin back drill @ :35

evens- fast udk on stomach @ :20

Check HR, then fins off

IM details on all the 75's, desc to what you can; we can adjust free intervals if necessary:

4 x 75 swim @ 1:10 (or @ 1:15 if needed)- 50 fly/25 back

2 x 150 swim free br3 descend 1-2 @ 1:55 (or @ 2:10)

6 x 75 swim @ 1:10 (1:15)- 50 back/25 breast

2 x 175 swim free br3 desc 1-2 @ 2:10 (or  @ 2:20)

4 x 75 swim @ 1:10 (1:15)- 50 breast/25 free

3 x 125 swim free br3 desc 1-3 @ 1:35 (or @ 1:45)

:30 rest, check HR

5 x 75 swim @ 1:10, 50 free/25 fly- good UDK's throughout, hold stroke

Check HR

With fins, finish up with AMRAP...

3 x 150 swim desc 1-3 @ 2:40

3 x 100 swim/kick by 50's desc 1-3 @ 1:50

6 x 50 LB/swim by 25's @ 1:10 desc 1-3/4-6

Same stroke throughout, go free in 1st round, no free in 2nd round, choice in 3rd round

Warmdown a bit before you get out. One more workout to go for 2022 tomorrow morning- don't miss out. Have a great day!

Wednesday, December 28, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15, 50 fist free drill br3, 25 choice kick on back (10y UDK)

7 x 100 as follows:

odds- kick choice w/bds @ 1:40, desc 1-4 to what you can

evens- kick on back/drill in MRS by 50's @ 1:30

15 x 50 in 3's:

1-2, swim/kick by 25's in MRS desc 1-2 @ :50

#3- all swim free @ :35, fast turn/breakout

Check HR, then 1:00 rest

Two options today:

DISTANCE-

2 x 275 swim free desc 1-2 @ 3:30, HR at 150/160 by 275 

6 x 75 swim at GP @ 1:10 (#4 easy dps)

2 x 275 swim free desc faster @ 3:30, HR at 160/170 by 275

4 x 100 swim at GP @ 1:20

2 x 275 swim free desc faster @ 3:30, HR at 160/180 by 275

8 x 50 swim at GP @ :40

100 swim easy choice @ 2:00

1 x 275 swim for time- should be fastest of the day, target goal pace for mile time

Check HR

STROKE GROUPS-

4 rounds of:

3 x 50 swim in MRS @ :50, HR is 150/160/170 by 50

50 choice drill @ 1:00 (same stroke)

3 x 50 swim max effort @ :40

50 choice easy @ 1:00

75 race, get time, check HR

25 easy, then

2 x 200 pull/choice by 200 @ 3:00, can be w/equip

Warmdown a bit before you get out. Be productive with your time off today, take good care of yourselves away from the pool. Have a great day!

Tuesday, December 27, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ :55- ra2 la2/kick free on back arms pointed towards ceiling

6 x 75 @ 1:10- breast pull w/dolph kick & flip turns, focus on wide press w/head down

12 x 25 in 3's:

1-2, choice drill no free @ :35

#3- fast UDK on stomach @ :20

Check HR, then take fins off

4 x 50 kick w/boards @ :55, 2nd half faster than 1st

4 x 75 swim free br3 @ 1:05 desc 1-4, #3 @ :55

5 x 50 kick w/boards @ :50, #4 on back w/BIG UDK

4 x 75 swim free br3 @ 1:00 desc 1-4, #3 @ :50

6 x 50 kick w/boards @ :45, evens are on back w/BIG UDK

:30 extra rest, check HR

6 x 75 swim free br3 @ :55

Check HR again

All PK 25's are with boards:

4 x 25 PK free @ :45- fwd ss at midpool, race your partner

1 x 100 kick on back, 8y UDK off each wall- get time, be under 1:20

:30 rest

4 x 25 PK fly @ :45- bckwds ss at midpool, race your partner

1 x 100 kick on back, 10y UDK off each wall- get time, be under 1:15

:30 rest

4 x 25 PK breast @ :45- fwd ss at midpool, race your partner

1 x 100 kick on back, 12y UDK off each wall, who can break 1:10?

1:00 rest, then...

PK Olympics, in heats

Finish up with AMRAP...

2 x 125 swim free br3 @ 1:30 (@ 1:35 if needed)

1 x 100 swim IM, last 25 free kick on back @ 1:30* (*gets :05 faster by round)

Warmdown a bit before you get out. Enjoy your time off today, but be productive with it. Same schedule for the rest of the week, all here at GMU. Have a great day!

Saturday, December 24, 2022- written for SCY (at the St. James)

Meet Warmup, then...

RACE DAY!! 

DISTANCE-

After the Meet Warmup, do as much as needed to be ready for...

6 x 275 race @ 5:00- add up times, can you be faster than your 1650 Goal Time?

Swim easy after each 275, but stay on the interval

Warmdown a bit before you get out. Enjoy your time with family and friends this weekend, see you back here at the St. James on Tuesday. Have a great day!

Friday, December 23, 2022- written for SCY (at the St. James)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- first 100 is 25 drill/50 swim fast turn/25 drill, then last 50 is kick easy/fast by 25's

6 x 25 kick free on back w/arms up @ :40- UDK as far as you can on stomach

3 x 100 swim/kick by 50's no free @ 1:45, desc 1-3 to fast

15 x 25 in sets of 3:

1- swim long & strong @ :30

2- swim fast @ :40

3- fast udk on stomach @ :20

odd rounds of 3 are free, even rounds of 3 are no free

Check HR, then 1:00 rest

7 x 100 kick as follows

odds- kick free on back, except last 25 is UDK on stomach; desc 1-4 to fast @ 1:40

evens- kick free 2 x 50 w/bds @ :10 rest, all FAST @ 2:00

:30 extra rest after #7, then...

2 sets of:

1 x 150 swim free hr = 150/160/170 by 50's @ 2:30

1 x 100 swim free hr = 170/180 by 50's @ 2:00

1 x 50 swim free max effort @ 1:00

2nd set is kick free w/boards (add :15 to intervals)

After 2nd set...

1 x 200 drill/kick on back by 50's

1:00 rest

MYSTERY SET

Today for the Mystery Set, we went the 7 x 100 that started the set, but this time NO FREE (wound up going all 7 @ 2:00).

Finish up with 50's @ 1:00, how low can you go???

Odds are swim smooth & long freestyle

Evens are....

Warmdown a bit before you get out. Remember to tomorrow's workout is also here at the St. James, do everything you can to be here. Have a great day!

Thursday, December 22, 2022- written for SCY (LAST DAY of regular schedule)

1 x 600- 300/200/100

1:00 rest

18 x 50 as follows:

1-6, odds @ 1:00, ra2 la2 free drill; evens drill/kick no free

7-18, odds swim/kick choice fast turn @ :50; evens all kick w/boards @ 1:00 desc 1-6 to giddyup!

1:00 rest

2 sets of:

4 x 75 swim free br3 @ 1:05, desc 1-4 to fast, except #3 is @ :55

4 x 125 swim free br3 @ 1:40/1:35/1:30/1:25 by 125 (or, add :10 to start)

6 x 25 kick fast w/boards @ :40

Check HR after each round, then 1:00 rest

DISTANCE- AMRAP:

4 x 75 swim @ 1:15- 3 at GP, 1 easy

4 x 100 swim @ 1:30, 3 at GP, 1 easy

4 x 125 swim desc 1-4 @ 1:45

1 x 50 easy @ 2:00

1 x 150 swim fast for time

Check HR, 1:00 rest between rounds

STROKE GROUPS- AMRAP

Same stroke throughout:

1 x 50 drill in MRS @ 1:30

3 x 25 swim max effort in MRS @ :40

1 x 50 drill @ 1:30

2 x 50 swim max effort @ 1:20

1 x 50 drill @ 1:30

1 x 75 swim max effort @ 1:40- check HR

1 x 100 drill/choice by 50's @ 2:30

No extra rest between rounds, change strokes after every 3rd round

Warmdown a bit before you get out. Remember, tomorrow we start our holiday training schedule at the St. James (emailed out to every family, AND it's on the website). Get excited for the next ten days of training!