Friday, June 2, 2023- written for SCM (outdoors @ CCF)

Meet Warmup, then...

RACE DAY!!

Today went the following:

6 x 75 @ 3:00 race from a dive- keep track of avg time

8-10 minutes of active recovery after #6

With fins finish up with:

6 x 150 swim @ 2:40, desc 1-3's to all out max effort. Goal is faster than your avg time from the same 75's (x2); be smart with your effort and empty the tank on #'s 3/6

Warmdown 8-10 minutes before you get out. Do an excellent job in school today and get excited to race next weekend at WVU. Have a great day!

Thursday, June 1, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels, 3 rounds of:

4 x 50 pull free @ 1:00- go swim/fist drill by 25's, watch hands out front & count strokes

Drop the buoys for the 100, but NOT the snorkel

1 x 100 @ 1:45- 75 swim free (still w/shnorkel), desc 25's 1-3 to giddyup, last 25 is UDK as far as you can

Check HR after 3rd round, then 1:00 rest

3 rounds of:

3 x 25 choice drill in MRS @ :35

1 x 225 @ 3:40- by 75's, go swim/kick on back/swim faster

No rest between rounds

1st 2 rounds are MRS no free, 3rd round is choice, can be free

1:00 rest after 3rd round, check HR

4 times through:

3* x 100 @ 1:30 (or 1:35)- go 25 swim MRS build to fast turn, then 75 swim free long & strong

*2nd 100, go the last 25 kick on back, 1/2 udk

1 x 75 swim fast for time @ 1:45 (2:00 if needed, if the group is particularly big), keep track of avg time

No extra rest between rounds, but check HR after each 75

With fins, finish up with...

150's swim free (as many as possible), desc 1-2 @ 2:30; goal is faster than 2x your avg from the 75's fast free above. All the even 150's (#'s 2,4, 6, etc...) should be FAST

Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Stay well hydrated in the heat & have a great day! 

Tuesday, May 30, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

9 x 50 @ 1:00- choice drill/udk (one breath); go 3 free/3 mrs (no free) 3 choice (same stroke)

8 x 25 @ :35 breast pull free kick, except 3/5/7 are FAST udk @ :25

Check HR, then take fins off

6 x 50 swim free br3 or 4/2 @ :50, desc 1-6; #3/5 @ :40

1 x 100 swim in mrs @ 2:00- 25 build to fast turn, then 50 drill, last 25 swim FAST

6 x 50 swim strong & even free br3 or 4/2 @ :45

1 x 100 swim in mrs @ 2:00- 25 build/hand touch, check time, 25 swim fast, then 50 drill

6 x 50 swim free br3 or 4/2- odds @ :40 (JMI), evens @ :50- desc 1-2's

6 x 50 swim/drill by 25's in mrs:

odds- build, then drill @ 1:15

evens- swim fast (hand touch, get time), then drill @ 1:00

Check HR

in MRS, in heats:

1 x 175 race, no free

200 (dr-k-dr-skulling by 25's)

MYSTERY SET

For today's Mystery Set, after the 175, they had a choice:

A) race the 175 again, and they had to be better than the initial 175;

B) race a broken 200 (4 x 50 @ :10 rest), same stroke as the 175 (goal is better than 200 LCM goal time)

After some active recovery following that swim, everybody had to do whichever option they did NOT choose the first time around (ex: went the 175 race, then went the broken 200; they finished with an additional 175 race).

Warmdown a bit before you get out. Do an excellent job in school today & wear your sunscreen if you have be outside. Have a great day!

Monday, May 29, 2023- written for SCM (outdoors @ CCM)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

5 x 25 kick all FAST @ :35 (1-4 w/bds, #5 is UDK on stomach); 1st rd, kick on back

1 x 75 @ 1:40- 25 swim build to FAST, then 50 kick fast w/bds (1st rd can be kick on back)

No rest between rounds, check HR after 3rd round

With fins:

10 x 25 fly pull free kick drill @ :35, focus on "lift & drop" chin to breathe; #'s 3/6/9 UDK FAST

1 x 100- 25 swim fly build, middle 50 kick on back (1/2 way each length under), 25 swim fly fast

Check HR, then take off fins

1:00 rest

5 x 50 kick desc to FAST @ 1:00; #4 is swim free strong & even @ :45
1 x 100 swim IM, smooth & long, get time @ 2:00

5 x 50 kick desc to FAST @ 1:00; #4 is swim free strong & even @ :45

1 x 100 swim IM, faster than #1, @ 2:00

5 x 50 kick desc to FAST @ :55, #4 is swim free giddyup @ :40

1 x 100 IM swim, fastest of the day

Check HR, then out & back easy

1:00 rest

Two options today:

DISTANCE SET-

(AMRAP)

2 x 150 swim free br3 or 4/2 @ 2:10 (desc)

1 x 175 swim free br3 or 4/2 @ 2:10- hustle her to make the interval

1 x 250* swim free for time

Check HR, :30 rest

*in 2nd round, go a 350 fast for time; in 4th round go a 450 swim fast for time

KICK SET-
(AMRAP)

All 50's @ 1:00, keep track of avg time per 50...

1 x 50 kick fast/1 x 50 kick easy

2 x 50 kick fast/1 x 50 kick easy

3 x 50 kick fast/1 x 50 kick easy

:30 extra rest, figure avg time per 50 and double it

1 x 100 kick FAST for time, how close can you get to your avg time per 50, times 2?!?

1:00 rest between rounds, not more than that

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Wear your sunscreen if you have to be outside in this heat. Have a great day!

Sunday, May 28, 2023- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of:

1 x 50 drill @ 1:00

1 x 100 swim/kick by 50's @ 1:30 (lanes 8-9 go @ 1:45); build swim to fast turn, kick is FAST UDK

Go 2 rounds free, 2 rounds MRS no free, and last 2 rounds choice

Check HR after 6th round, then take fins off

4 x 150 as follows:

odds- @ 2:20 swim free br3 or 4/2, desc 50's 1-3, get your legs going @ 3rd 50

evens- @ 2:40, go swim/kick/swim faster by 50's in mrs, no free

Check HR again, then 1:00 rest

4 rounds of:

1 x 50 drill @ 1:00

3 x 50 swim FAST in mrs @ 1:00

2 x 50 swim free br3 or 4/2 @ :45- long & strong here, not soft or "hanging on"

1 x 50 drill @ 1:00

2 x 50 swim FAST in mrs @ :15 rest (all @ 2:00)

**check HR after 2nd 50**

3 x 50 swim strong free br3 or 4/2 @ :50- not all out here, but 2nd gear, be consistent with your time

Check HR again, compare to HR after 2 x 50 @ :15 rest

1:00 rest between rounds

Go 2 rounds MRS and 2 rounds choice

With fins, finish up with...

(AMRAP)

50's partner sprint @ 1:30- go 25 swim/fwd ss/25 UDK on stomach- RACE here!

Go 2 free, 2 NO FREE, 2 choice (same stroke for both partners)

At 10:40a, we'll go a single 50 from a dive, racing your partner

Warmdown a bit before you get out. Do an excellent job with your HW today (don't wait until tomorrow to do it), and remember tomorrow's workout is at CCF (8:30-10a). Wear your sunscreen & have a great day!

Friday Morning, May 26, 2023- written for SCM (outdoors @ CCF)

Another pretty cool morning today (46 degrees @ 4:15!), so we're going to modify our RACE DAY to keep things moving:

Meet Warmup, then...

4 x 50 swim/drill by 25's @ :55- in MRS no free; build the swim to FAST TURN

1 x 100 @ 1:25 swim free br3 or 4/2- smooth & long/giddyup the legs by 50's

4 x 50 swim/kick by 25's @ :55- no free, focus on fast udk's

1 x 100 @ 1:20- swim free br3 or 4/2, smooth & strong on 1st 50, then add kick; faster than #1

4 x 50 @ :50- swim free br3 or 4/2, all strong & even, good udk's

1 x 100 swim in MRS no free, 50 build/50 fast

Check HR, then 1:00 rest

Modified RACE DAY Set:

(work together in groups, 2 lanes at a time)

One lane races a 75 FAST for time (lanes 2/4/6); then slide into the odd# lane (1/3/5) and drill an additional 75. The other group will slide into the even# lane to swim their fast 75 when the 1st group starts drilling.

6 x 75 @ 1:30 (give or take), odds are RACE for time in MRS, evens are drill (same stroke)

100 dr-k-dr-skulling by 25's

6 x 75 @ 1:30- as above, but these 75's can be a different stroke (can be freestyle by special dispensation only)

100 dr-k-dr-skulling by 25's

If there is time, we'll go a 3rd round of 6 x 75's, IM (by 25's, no free)

Warmdown a bit before you get out. Do an excellent job in school today & remember the workout schedule for Sunday/Monday (Sunday 9a @ St. James, Monday 8:30a @ CCF). Wear your sunscreen & have a great day!

Thursday, May 25, 2023- written for SCM (outdoors @ CCF)

1x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

3 x 25 choice drill @ :35 (diff stroke by round)

1 x 75 @ 1:30- swim FAST (same stroke as 25's) to hand touch, 25 drill (same stroke), 25 UDK on stomach, FAST

Go free/no free by rounds

Check HR, then take fins off & go the 100 dr-k-dr-skulling

3 rounds of:

4 x 50 swim/kick by 25's desc to FAST, except #3 is always swim 75 freestyle br3 or 4/2

rds 1&2 @ 1:00 (free then no free by round), 3rd round choice, but all @ :55

Check HR again

2 options today, Stroke Group (non free) & Distance

STROKE GROUP-

6 rounds of:

50 drill @ 1:00

3 x 25 swim FAST @ :10 rest (all @ 2:00)- all one stroke, same stroke as the 50 drill

1 x 75 race for time @ 1:30

Change strokes after every two rounds, or go 3/3

No additional rest between rounds

DISTANCE GROUP-

5 rounds of:

2 x 200 swim free br3 or 4/2; desc 1-2 @ 2:50 (or @ 3:00)

1 x 225 swim free, same interval, @ 2:50- check HR, then go 25 easy choice @ 1:00

After 3rd round...

1 x 600 pull free w/shnorkel & buoys, desc 150's to giddyup

1:00 rest after 600, but no more than that

Warmdown a bit before you get out. Do an excellent job in school today & wear your sunscreen if you have to be outside in this heat. Also, keep an eye on your email for an update on WORKOUT SCHEDULE FOR SUNDAY & MONDAY of this weekend. Have a great day!