Tuesday, January 31, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 100 @ 1:45- 50 ra2 la2 free drill, 25 choice drill in MRS (no free), last 25 is skulling

9 x 50 @ :50 in 3's:

1-2, swim/kick by 25's build swim to fast turn

#3- all kick, make interval

4 x 100 @ 1:35/1:45, desc to fast as follows:

25 swim in MRS no free build, 50 swim free, last 25 UDK on stomach; EXCEPT...

#3 is swim free @ 1:15/1:20

Check HR, then 1:00 rest

DISTANCE-

4x: 1 x 50 swim at GP @ :50/1 x 25 race @ :30 (25 is faster than GP)

1 x 50 easy @ 1:30

4x: 1 x 75 swim at GP @ 1:15/1 x 25 race @ :30

1 x 50 easy @ 1:30

4x: 1 x 100 swim at GP @ 1:35/1 x 25 race @ :30

1 x 50 easy @ 1:30

4x: 1 x 125 swim at GP @ 2:00/1 x 25 race @ :30

1 x 100 easy choice @ 2:00

1 x 175 race for time, goal is faster than 200 Goal Time

STROKE GROUP-

Monday, January 30, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 50 @ :55- 25 ra2 la2 free drill/breast pull free kick by 25's

9 x 100 as follows:

odds, kick desc 1-5 @ 1:50- #9 is max effort

evens, swim/kick by 50's @ 1:40

Check HR, then :30 rest

5 rounds of:

3 x 50 swim/kick by 25's @ :50 desc 1-3, #2 is no free

1 x 75 kick fast for time with boards @ 1:30

3 x 50 swim IM order by 25's @ :50

1 x 75 kick fast w/boards @ 1:30

1 x 150 swim free br 3 @ 1:40, make interval

Check HR after each round

Finish up with...

25's kick (partner style if possible) @ :45/:35/:25/:15 by 25's

Every 3rd round NO FREE

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

Friday, January 27, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

DISTANCE- do any additional warmup that you need to do after the Meet Warmup so you're ready for...

11 x 150 race for time @ 4:00- get some water & swim easy in between 150's, but stay on the interval.

STROKE GROUP-

4 rounds of:

1 x 75 race in heats, get time

8* minutes active recovery

3 x 25 race @ :10 rest, add-up time should be faster than 75

200 easy loosen between rounds

*the active recovery is 6 minutes in 2nd round, then 4 minutes in 3rd round, and 2 minutes in 4th round

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the meet next weekend. Have a great day!

Thursday, January 26, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15- 50 fist free drill br3, 25 dolph kick on side (UDK fish drill)

7 x 50 @ :50- odds swim/kick free, evens swim MRS/free by 25's- fast turns throughout!

7 x 125 as follows:

odds- swim free br3 @ 1:35/1:45

evens- MRS: 50 swim fast turn/25 kick 1/2 under/50 swim faster @ 2:00

Check HR, then 1:00 rest

12 x 25 drill in MRS @ :45, except #3/5/7/9 are fast UDK @ :25

Check HR, then...

AMRAP:

4 x 50 swim at GP @ :55

1 x 100 swim free br3 @ 1:10/1:15

1 x 50 drill @ 1:20

4 x 50 swim at GP @ :45

1 x 100 swim free br3 @ 1:10/1:15

1 x 50 drill @ 1:30

4 x 50 swim at GP @ :10 rest

1 x 150 swim free br3 @ 1:40/1:55

Check HR

1 x 50 easy choice

1:00 rest between rounds

DISTANCE-

Go the above set, but go 75's instead of 50's GP @ 1:15, and make the 100 @ 1:15 a 150 @ 1:50

(AMRAP)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!

Wednesday, January 25, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With buoys where noted:

4 x 50 ra2 la2 free drill @ 1:00

1 x 400 swim/kick by 50's- fast turn on the swim, desc the 50 kick (on back, half UDK)

9 x 100 in 3's-

1-2, 50 kick w/boards, 50 choice breaststroke drill @ 1:45

#3- all kick fast w/boards @ 1:30- hustle here!

Check HR after #9, then...

1 x 400 w/buoy & shnorkel:

75 pull free/25 kick free holding buoy out front (head down w/shnorkel!)

Check HR again, then 1:00 rest

LONG SWIM-

3 times through:

200 pull free br 3/5/3/7 by 50's

200 IM drill

200 pull free br 3/5/7/9 by 50's

200 IM swim fast (last 50 is kick on back)

Check HR after 3rd time through

With fins, finish up with...

AMRAP:

3 x 75 swim desc 1-3 to all out fast @ 1:10/:50/:40

1 x 25 FAST UDK on stomach

Check HR; change stroke after every other round

Warmdown a bit before you get out. Do an excellent job in school today and be sure to bring in your meet entries if you have any questions about which events you should be swimming. Have a great day!

Tuesday, January 24, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

15 x 50 in sets of 5:

1-2, drill/kick by 25's @ 1:00

3-4, swim/drill by 25's @ :55- build turn to fast

#5- swim/kick by 25's @ :50

1st round of 5 is free, middle round of 5 is MRS no free, last round of 5 is your choice

Check HR after #15, then :30 rest

3 x 300 as follows:

150 in MRS/150 swim long & strong free- good body/head position, HR = 150-160

For the 150 MRS:

#1- 50 swim fast turn, 100 kick

#2- 50 swim 200 set up, 50 swim strong, 50 kick

#3- all swim, 200 set up/build/200 Goal Pace, by 50's

1:00 rest, check HR

DISTANCE-

3 x 150 cruise free @ 2:10, HR @ 150-160

1 x 250 swim free w/giddyup, HR @ 170

:30 rest

3 x 150 cruise free @ 2:10, HR @ 150-160

1 x 350 swim free get after it, HR @ 180

:30 rest

3 x 150 cruise free @ 2:10, HR @ 150-160

1 x 450 swim free for time, max effort- target your 500 Free goal time here

Check HR, then 1:00 rest

STROKE GROUP-

6 rounds of:

1 x 75 dr-k-dr by 25's @ 1:20

3 x 25 swim fast @ :40- get avg time

1 x 50 swim fast @ 1:00*- should be within :01 of twice your 25 avg time

1 x 50 swim fast- how close can you get to your 1st 50 time?

Check HR

*@ :50 in 2nd/5th round; @ :40 in 3rd/6th round

Monday, January 23, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:15- 50 ra2 la2 free drill, 25 kick "position 11" with 2 breaths only

6 x 50 @ :55- breast pull free kick drill (wide press), choice drill in MRS, no free

4 x 100 @ 1:45- 25 fast UDK on stomach, last 75 is drill/kick/drill by 25's in MRS, no free; kick is fast

Check HR, then take fins off, 100 dr/k/dr/skulling by 25's

1:00 rest

1 x 225 kick wbds (last 25 on back @ 3:50/1 x 75 swim IM @ 1:10/1:15

1 x 150 kick wbds (2nd 50 on back) @ 2:30/2 x 75 swim IM desc 1-2 @ 1:10/1:15

1 x 75 kick wbds (last 25 is UDK) @ 1:20/3 x 75 swim IM desc 1-3 @ 1:10/1:15

Check HR

3 x 200 pull free w/shnorkel & choice equip @ 2:45/3:00, desc 1-3

Check HR

1 x 225 swim IM (200 IM, last 25 is kick on back) @ 3:15/1 x 75 @ 1:15 kick fast (25 udk, 50 bds)

1 x 150 swim IM (2 x 75 IM's) @ 2:15/2 x 75 kick fast w/boards @ 1:15

1 x 75 swim IM- fastest of the day, get time/25 easy choice

3 x 75 kick FAST for time @ 1:15

Check HR, then 1:00 rest

STROKE GROUP- (AMRAP)

50's kick @ :50 (add 1 x 50 each round)/1 x 50 easy choice @ 1:00 (only 1)

DISTANCE- finish w/150's (AMRAP) @ 2:20 (@ 2:30 if needed) as follows:

1- 50 kick/100 swim strong neg split

2- 100 kick/50 swim 200 setup

3- all kick, make interval

:30 rest between rounds, check HR. Kick is with boards

Warmdown a bit before you get out. Do an excellent job in school today, and some of you still have to do your "best/least-best/differently or better" talk after the meet last weekend. Have a great day!