Friday, March 31, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

After your meet warmup, do any additional warmup you might need in order to swim FAST.

DISTANCE-

3 x 400 @ 8:00

275 race/125 easy choice- get times, add up for 825 total; goal is half your mile goal time

After 3rd 400, finish up with...

3 x 550 pull (choice equip) @ :30 rest, desc 1-3, goal is one third of your mile goal time

STROKE GROUP-

Today we went two rounds of the following:

3 x 100 race from a dive @ 6:00-

1- 75 race/:15 rest/25 race

2- 50 race/:15 rest/50 race

3- 25 race/:15 rest/75 race

1st time through will be free, 2nd time through will be MRS no free (all the same stroke)

Warmdown a bit before you get out & do an excellent job in school today- even if it is the last day before your Spring Break. Tomorrow the workout is at St. James from 9-10:30a for all ISCA qualifiers; Sunday is our regular LCM workout at St. James, 1:30-3p. Nothing scheduled for Monday. Have a great day & get excited to race next week in St. Pete's! 

Thursday Afternoon, March 30, 2023- written for SCY (GMU- mid D/IM)

300 easy loosen

200 choice kick

With fins, 3 rounds of:

4 x 25 choice drill @ :30, #3 is all UDK fast

2 x out&backs to halfway @ :30, udk on stomach/fwd ss/udk on back, fast

1* x 50 kick fast w/bds @ :40

No rest between rounds

*in 2nd rd, go 2 x 50 kick @ :40; in 3rd rd, go 3 x 50 kick @ :40, all fast

Check HR after 3rd rd, then take fins off/50 easy

3 x 100 @ 1:30- 25 swim primary stroke build to fast turn, then 75 dr-k-dr

Check HR, then...

3 rounds of:

1 x 150 @ 2:30- dr/k by 25's, no free

1 x 150 swim free br3 @ 1:50/2:00- smooth & even

1 x 150 swim free br3 @ 1:40/1:50- smooth & strong/giddyup the kick by 75's

1 x 150 swim/kick by 25's, no free- desc the 3 x 50's to what you can

Check HR & 50 easy between rounds

Finish up with...

24 x 25 in sets of 4 as folllows:

1-3, swim fast @ :25

#4 all drill @ :45

Can use fins in odd rds of 4

Change strokes after 8 x 25

Warmdown a bit before you get out & be thinking about your spring goals. Go to class!

Thursday, March 30, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 x 200 @ 3:20- 100 drill/kick by 25's, 100 swim fast turns; 2nd 200 no free

With fins:

6 x 50 @ :55- 25 choice drill in MRS, 25 kick free on back arms pointed up

6 x 75 @ 1:15 breast pull w/dolphin kick, desc 1-6, do flip turns

Check HR, take fins off, 100 easy dr-k-dr-skulling

3 rounds of:

3 x 50 drill/kick breaststroke @ 1:00

3 x 50 swim swim breast/free by 25's @ :50, desc 1-3 to what you can

1 x 100 swim free br3 @ 1:10/1:15/1:20

1 x 50 swim/kick breast by 25's fast

Check HR after each round, then :30 rest

8 x 25 choice drill in MRS @ :35, #3/5 are FAST UDK; then...

AMRAP:

4 x 50 swim at 200 GP @ :55, interval gets :05 faster by round

50 easy @ 1:30

Warmdown a bit before you get out. Do an excellent job in school today & look for an email with the weekend workout schedule later today. Have a great day!

Wednesday, March 29, 2023- written for SCY

1 x 600- 300/200/100
1:00 rest

With buoys where noted:

9 x 50- 2 free drill @ 1:00- ra2 la2; 1 swim free FAST turn @ :45

4 x 75 @ 1:20- 50 fist free drill w/buoy, 25 kick face down (holding buoy)

2 sets of:

6 x 25 @ :35 drill in MRS, except #'s 3&5 are FAST UDK on stomach

3 x 100 @ 1:40- 25 swim free br3 (200 setup), last 75 is drill/swim/swim in MRS no free, fast turn on the swim

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

2 times through...

1 x 50 swim free br3, strong & even (by 25's) @ :55

1 x 75 swim/kick/swim by 25's in MRS no free @ 1:10, 2nd 25 swim w/giddyup on the kick

1 x 50 free- as above @ :50

1 x 75 sw-k-sw, as above @ 1:10

50 @ :45/75 as above @ 1:10

Down to 50 free @ :35/75 @ 1:10

Who can go 1 x 50 free @ :30?!?

LONG SWIM-

6 rounds of:

100- swim from a dive- get time, desc 1-6 to something juicy!

150- kick/swim/kick by 50's, the FAR end of the pool is always fast ("far end fast")

Check HR after last round, then warmdown a bit before you get out); change strokes on the 150 from round to round if you'd like.

Do an excellent job in school today & get excited to race next week in FL. Have a great day!

Tuesday, March 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 100 @ 1:45- 25 breast pull free kick drill, 50 kick on back UDK to halfway, 25 choice drill

6 x 75 @ 1:15- 25 breast swim to fast turn, 25 choice drill in MRS, 25 dolph kick on side UDK

4 x 100 @ 1:45- 50 ra2 la2 free drill (head still/long strokes/feel hips rotate evenly), 50 swim/drill in MRS no free, fast turn on the swim

Check HR, :30 rest

3 rounds of:

12 x 25 as follows:

1-3, swim FAST in MRS @ :25

#4- choice drill @ :45

3 x 50 swim IM order by 25 @ :50- fast turns throughout

1 x 150 swim free br3- 75 smooth & long, 75 add kick (HR = 150/160 by 75's)

Check HR after each round

With fins, finish up with...

9 x 150 swim desc 1-3's to max effort @ 2:40- go free/no free/choice by 3's

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next week in St. Pete's. Have a great day!

Monday, March 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

250 @ 4:00-

o/50's are drill-kick free by 25's

e/50's are all drill in MRS, no free

4 x 25 kick @ :45- 1/2 under, 1/2 position 11

200 @ 3:30-

100 swim free fast turns & 4 UDK's

100 swim/drill by 25's in MRS no free, fast turns on the swim

6 x 25 tombstone kick w/bds @ :45- these are fast

150 @ 3:00-

swim/kick by 25's in MRS, no free- desc 50's 1-3 to fast

8 x 25 partner kick w/bds @ :45, all fast; go free k/fwd ss/dolph kick

3 x 100 sw/k by 50's @ 2:00- your choice of stroke, but same stroke for all 3; desc to race

Check HR

1 x 750 pull free w/shnorkel & choice equip, desc 150's 1-5 to what you can

Check HR, then 1:00 rest

12 x 100 @ kick @ 1:40-

1- 25 kick fast/75 choice

2- 50 kick fast/50 choice

3- 75 kick fast/25 choice

4- all kick fast for time

Check HR after every 4th 100, then 50 easy @ 1:30

Warmdown a bit before you get out. Do an excellent job in school today- don't mail it in this week just because you're going on Spring Break. Start thinking about your races in St. Pete's, be ready to bring your best effort to prelims each morning. Have a great day!

Sunday, March 26, 2023- written for LCM (@ St. James)

1 x 600- 300/200/100

1:00 rest, put fins on

With fins:

12x 50-

o- 25m drill/25m swim @ 1:00

e- 25m swim (build speed)/25m fast UDK, @ :50

Go free for 1-6, then no free for 7-12

Check HR, take fins off (100 easy drill)

12 x 50 in sets of 4:

1-2, swim free br3 @ :50 (@ :45 in 2nd rd, @ :40 in 3rd rd)

3-4, in MRS (no free), go #1 drill (#3) and #2 swim desc 1-3 (that's #4 in each round)

Check HR, then 100 easy

3 rounds of:

3 x 150 swim free br3 @ 2:10 or 2:20- long & strong on the way, add legs for last 50

3 x 50 swim in MRS @ 1:00- desc 1-3 in 1st rd; go all @ 200 setup in 2nd rd; all swim GP in 3rd rd

No rest between rounds

Check HR after last round, then...

1 x 50 race from a dive in MRS, 150 easy warmdown

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank your parents for getting you here this morning and remind them about the ISCA swag handout at LGP at 4:30p today. Have a great day!