Friday, April 28, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Today we went a little additional warmup after the Meet Warmup:

6 x 50 swim IM order by 25's @ :50, fast turns throughout

6 x 25 partner sprints @ :35

6 x 50 swim free br3 or 4/2, smooth & even throughout, all @ :40

6 x 50 swim/kick by 25's in mrs (no free), desc in 2's, all @ :50

Check HR

Then...

2 rounds:

With fins,

3 x 150 swim desc 1-3 to max effort @ 2:40

Take fins off, 50 easy

BROKEN 150- 3 x 50 swim (same stroke as 150's w/fins) @ :10 rest & :15 rest

100 easy dr/k/dr/skulling

Go one round free, one round mrs no free

Warmdown a bit before you get out, and do an excellent job in school today. Remember, no workouts this weekend because of the meet at the St. James. Have a great day!

Thursday, April 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 times through:

4 x 25 fly pull free kick drill @ :35 (lift & drop head in one motion), #3 is fast UDK on stomach @ :20

2 x 50 swim/kick fly by 25's @ :55, desc 1-2 to something juicy

No rest between rounds

Check HR after 4th time through, then take fins off

15 x 50 in sets of 5 as follows:

1-3, swim fly/back by 25's @ :50, desc 1-3

4-5, swim strong & even free br3 or 4/2 @ :40

Check HR after #15, then 50 easy

3 rounds of:

1 x 100 swim free or back @ 1:10 or 1:15

2 x 100 swim 25 (IM order by round), 75 free or back @ 1:25/1:30, desc 1-2

1 x 100 swim IM (last 25 kick on back), fast, get time

:30 rest between rounds, check HR

After 3rd round, 50 easy, then...

3 x 100 swim free or back @ 1:10 or 1:15

3 x 100 swim IM desc to max effort @ 1:45

Warmdown a bit before you get out. Do an excellent job today in school. If you have any questions about the outdoor schedule be sure to let me know. Have a great day!

Wednesday, April 26, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 rounds of:

3 x 75 @ 1:10- dr/k-dr by 25's

1 x 125 @ 2:00- 50 swim fast turn/25 drill/50 swim faster (same stroke as 75's)

6 x 25 kick w/boards @ :35, partner-style, be sure to race (middle 2 x 25 are on back)

:30 rest between rounds, check HR after each round

Go free/no free/choice stroke by round

4 x 50 sw/k by 25's in MRS (no free) desc 1-4 @ :50

5 x 50 swim IM order by 25's @ :45- fast turns throughout

6 x 50 swim free br3 or 4/2, strong & even, all @ :40

Check HR, then 50 easy choice

LONG SWIM-

3 times through:

350 free- 100 swim smooth & long/25 drill/100 swim strong & even/25 drill/100 swim giddyup

250 MRS (no free)- 100 neg split/50 drill/100 neg split faster

150 IM- 50 of each (no free), get time & desc 1-3 through the rounds

Check HR after 3rd time through

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

Tuesday, April 25, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 x 150 @ 2:30- 50 choice drill, 25 dolph kick on side> UNDER h2o; #2, no free

With buoys:

6 x 50 @ :55- 25 swim free br3, 25 fist drill free br3- count strokes

3 rounds of:

6 x 25 @ :40-

1-2, partner sprint

#3 drill (same stroke as partner sprints), go one at a time

1* x 150 swim long & strong free @ 2:30

No rest between rounds

*in 2nd set, go 2 x 150 @ 2:15, #1 long & strong free, #2 is strong & even free

*3rd round is no free; go 3 x 150 @ 2:30, 50 swim fast turn, 25 kick on back (FAST UDK's to halfway), then 50 swim at 200 GP, 25 kick on back choice, same fast UDK's to halfway

1:00 rest after 3rd time through

Everybody together, AMRAP:

3 x 175 @ 3:00- swim 150 IM, 25 choice drill, desc 1-3, except #3 is straight swim, last 25 is free br3 or 4/2; goal on #3 is your 200 IM goal time

Check HR after #3, then immediately back down to the scoreboard end & break up into stroke/distance groups...

STROKE GROUP-

2x:

4 x 50 swim at 200 GP @ :55 (even rounds @ :50)

50 easy drill @ 1:30

After 2 rounds of 50's, go back to 3 x 175

DISTANCE-

2x:

3 x 100 swim at Goal Pace @ 1:40

50 easy drill

After 2 rounds of 100's GP, go back to 175

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

Monday, April 24, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

3 rounds of:

3 x 50 choice drill/kick by 25's @ :55

2 x 50 swim/kick by 25's (same stroke as prev 50's) @ :45

1 x 75 kick FAST for time- UDK halfway on stomach on each length, then kick on back

:30 rest between rounds

Take fins off

8 x 25 partner sprint @ :45

9 x 100 swim as follows:

odds- freestyle long & strong @ 1:15/1:25 (JMI)

evens- swim IM, last 25 UDK on stomach @ 1:40- get time & desc 1-4

Check HR

Finish up with, AMRAP:

4 x 25 kick FAST (choice) @ :40 (#3 is @ :25)

2 x 50 kick on back @ :55, desc 1-2, focus on UDK

1 x 75 kick FAST for time w/boards @ 1:40

*after even rounds, go 1 x 150 swim strong & even free or back @ 2:00

Warmdown a bit before you get out. Do an excellent job in school today & get excited to start training outside. Have a great day!

Thursday, April 20, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

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

16 x 25 in 4's

1-2 drill in MRS @ :35

#3- FAST UDK @ :20

#4- swim FAST in mrs @ :30

Check HR after #16, then fins off for...

1 x 300- 50 swim IM order by 25's fast turn, 25 choice drill

1:00 rest

3 rounds:

3 x 75 swim IM desc 1-3 @ 1:20 (no free)

1 x 225 swim free br3 or 4/2, desc 75's to giddyup @ 3:40

3 x 75 swim free br3 or 4/2 @ 1:05/1:00/:55 by 75

1 x 225 swim IM- 200 IM swim/25 kick under, fast

Check HR, 50 easy

With fins, finish with the usual

Wednesday, April 19, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:00- 50 ra2 la2 free drill, 75 dr-k-dr by 25 no free

6 x 50 @ :55- swim/kick, far end is fast (turn & udk's to the breakout)- same stroke as 75 above

4 x 100 @ 1:40- 50 swim same stroke as 50's, desc 1-4, then drill/kick fly

Check HR put fins on

With fins,

4 rounds:

5 x 25 fly drill @ :35, #4 is fast udk on stomach

1 x 50 lungbuster/swim fast fly by 25's @ 1:15

No rest between rounds, take fins off after last round & go the 100 dr-k-dr-skulling

9 x 100 in sets of 3:

1- 25 swim fly build, last 75 swim/kick/swim choice by 25's @ 1:30- get time

2- swim free br3 or 4/2 @ 1:10 (JMI)

3- same as #1, but faster than you went on #1

:30 rest between rounds of 3, check HR

LONG SWIM-

5 times through:

50 swim/kick fly- this 50 gets faster from round to round

100 swim choice, fast turns

50 kick on back- choice kick, but UDK's are all fast

Check HR after 5th time through

Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your LCM goals. Have a great day!