Tuesday, February 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ :55- choice DRILL/dolph kick on side by 25's

2 x 150 @ 2:30- 50 choice drill in MRS, 25 dolph kick halfway under (2nd half kick on surface)

12 x 25 @ :35- fly pull freekick drill, except #'s 3/5/7/9 are fast dolphin kick under @ :20

Check HR, then take fins off

2 rounds of:

3 x 100 @ 1:25/1:35- 25 swim fly build to fast turn, 75 swim free or back (#2 is swim IM @ 1:30/1:40)

6 x 50 swim/kick by 25's in MRS @ :50/:55, desc to FAST, except #3/5 are swim free br3 @ :35/:40

:30 rest between rounds, check HR

DISTANCE (anybody NOT racing this weekend can do this set twice)-

3 x 400 swim neg split @ 5:30; desc 2nd 400 to what you can

4 x 75 swim at goal pace @ 1:15

2 x 400 swim free neg split @ 5:15

6 x 50 swim at goal pace @ :50

1 x 450 pull free br3 w/choice equip

:30 rest, check HR & get ready...

1 x 175* swim for time

*if anybody is up for a challenge this morning, go a 275 after 1st round (instead of the 175) then the 175 after the 2nd round

STROKE GROUP-

2 rounds of:

1 x 100 drill/kick/drill/skulling by 25's @ 2:00

1 x 100 swim free (or back) @ 1:30- long & strong w/faster 2nd 50, nothing sloppy

2 x 25 swim fast @ :10 rest

1 x 100 @ 1:30- same as previous 100 @ 1:30

4 x 25 swim fast @ :10 rest

1 x 100 @ 1:30- as above

6 x 25 swim fast @ :10 rest

1 x 100 @ 2:00- same as 1st 100 of the set

1 x 150 swim fast for time- how close can you get to your avg 25 time from the 12 x 25?

1 x 300 dr/swim by 25's, except middle 100 is kick on back

3 x 50 race @ :15 rest, can you be faster than your 25's?

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, February 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:15- 50 drill, 25 FAST UDK on stomach; go 4 free drill, 4 no free drill

12 x 25 partner kick w/boards @ :45- odds are fwd ss at midpool, evens are straight kick

6 x 100 swim @ 1:25/1:35, 25 swim in MRS build to fast turn, 75 swim backstroke smooth & strong, good turns & UDK's

Check HR, then...

4 rounds of:

1 x 75 kick fast @ 1:15

1 x 25 kick easy @ 1:00

1 x 25 kick fast @ :15

1 x 75 kick easy @ 2:00

Make the fast stuff, FAST, keep track of times (for 100 average)

Check HR after 4th round, then get right into...

1 x 450 pull free w/shnorkel, desc 150's 1-3 to what you can

Check HR again, then 1:00 rest

MYSTERY SET

The Mystery Set was four rounds of:

1 x 100 kick fast for time @ 2:00

1 x 100 swim free br3 @ 1:00

Check HR after each round.

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the Championship Dinner tomorrow night at CCoF (7-8:15p). Have a great day!

Friday, February 24, 2023- written for SCY (w/PW's Nat'l group)

Meet Warmup, then...

RACE DAY!!

We'll start with:

2 rounds of:

1 x 175 RACE from a dive

8 minutes active recovery, then...

MYSTERY SET

The Mystery Set was a broken 200 (4 x 50 @ :20 rest), same stroke as 175; time has to be faster than 175

After 2nd round, we'll finish up with...

50's from a dive RACE @ 2:00 until you have to go.

DISTANCE-

4 x 175 RACE best average @ 6:00- add up times

10-12 active recovery, then...

MYSTERY SET

The Mystery Set was 7 x 100 swim @ 1:30, hold faster than your avg from 700 above)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our Championship Dinner next Tuesday. Have a great day!

Thursday, February 23, 2023- written for SCY (including PW's Nat'l group)

1 x 600- 300/200/100

1:00 rest

2 x 150 @ 2:30- drill/kick/drill by 50's- kick is on back, 4 UDK's off each wall

4 x 75 @ 1:10- 50 fist free drill br3, 25 UDK on stomach

2 x 200 @ 3:15- 50 kick wbds, 100 IM drill, 50 kick wbds faster

Check HR, :30 rest

18 x 50 in sets of 6:

1-3, all swim 25 IM order/25 free @ :50*/:55 (*gets :05 faster by round)

4-5, all kick w/boards @ :50/:55 (3rd rd @ :45/:50)

#6- all swim free br3 @ :35/:40

:30 rest after each round, check HR

3 times through:

3 x 100 swim @ 1:30/1:40- 1st & 4th 25's are MRS no free

1 x 125 swim free @ 1:30/1:40

3 x 100 swim IM @ 1:30/1:40- focus on turns, UDK's

1 x 125 swim free @ 1:30/1:40

3 x 100 swim in MRS, 3rd 25 is kick on back @ 1:30/1:40

1 x 250 swim free, get time & desc round to round

1:00 rest after each round, check HR

If there is time, finish up with...

Partner kick 25's w/bds; go 4 @ :45/:35/:25, then 1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our March meets. Have a great day!

Wednesday, February 22, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x50 @ :55- choice drill/kick on back w/arms UP; no free drill on even 50's

9 x 75 @ 1:10 breast pull w/dolp kick (50) & flip turn, ;ast 25 dolph kick on side (UDK); desc 50 drill 1-3's

Check HR after #9, then take fins off

3 rounds of:

4 x 50 kick choice @ :55 desc 1-3/4

1 x 100 swim/kick FAST for time by 50's @ 2:00

No rest between rounds; 3rd round the 50's are @ :50

Check HR after each round

LONG SWIM- 

Freestyle gets faster throughout...

100 swim free, desc 25's

200 in MRS:

50 drill/100 swim (50 at 200 setup/50 faster)/50 kick fast on back

100 swim IM

*Freestyle is 150/200/250/300/350- always gets faster by 50's; no 200 after the 350, max effort on the 350 to finish up

Tuesday, February 21, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 as follows:

odds- breast pull free kick @ :35

evens- choice drill NO FREE @ :35

Check HR, take fins off

15 x 100 in 3's

1- swim strong neg split free @ 1:25

2- swim 50 back, 25 breast, 25 kick (1/2 under) @ 1:35

3- all kick IM order by 25's @ 1:45

Check HR after #15, then 1:00 rest

DISTANCE-

3 rounds:

3 x 250 swim free br3- 150 cruise/100 strong, @ 3:20 (HR 150, then 160 @ last 100)

1 x 350 pull free br3 3/5/7/5/3 by 50's, get time desc 1-3

Check HR after each round, then :30 rest

STROKE GROUP-

Monday, February 20, 2023- written for SCY (PW's National Group)

1 x 600- 300/200/100

1:00 rest

12 x 75

12 x 50

1:00 rest

6 rounds of:

3 x 50 swim strong & even @ :40- same stroke for all 3

1 x 200 kick/swim/kick by 75/50/75 as follows: