Monday, July 24, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 @ 1:00-

odds, drill/kick by 25's- 1st 15m of kick is fast UDK

evens- 15m udk, build to FAST breakout/15m swim fast turn/20m drill

Go 4 free and 4 no free

Check HR after #8, then take fins off

Anybody who raced at the meet this weekend does the swimdown:

20 min swim

12 min pull

10 min kick

All @ 2:00 rest

Everybody racing at St. Pete's this week continues with the following:

8 rounds of:

1 x 50 @ 1:05- drill/kick by 25's, last 15m kick is fast UDK

1 x out & back to 15m, go UDK to 15m/fwd ss/swim fast back to the wall, all @ :45

Go 4 rounds free, 4 rounds no free

Check HR, then go the 100 dr-k-dr-skulling by 25's

1:00 rest

5 rounds of:

2 x 50 swim smooth & long free br3 or 4/2 @ :55- nothing sloppy here; last 2 rounds can be choice stroke

1 x 75 swim IM, not fast, but sharp strokes & fast turns

Check HR, then choice skulling back to the starting end

:30 rest between rounds

With fins, 

24 x 25 @ :40 in sets of 4, "the usual"

Odd rounds of 4 free, even rounds of 4 are no free; can be partner-sprint if you have 2 in a lane

Finish up with...

1 x 300 pull free w/shnorkel & buoy, paddles if you'd like, ascend the 100's 1-3, let your HR come down

Check HR, then...

1 x 200 dr-k-dr-skulling by 50's

Check HR again

That's a wrap for this year. Be sure to collect all your goodies on the way out & get excited to race in St. Pete's! For anybody going on break, enjoy the time off; be sure to give your blood a rest, but stay active: offer to help around the house, walk the dog, get ready for the upcoming school year, etc...

See everybody in St. Pete's, or in September. Have a great day!

Sunday Morning, July 23, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

4 x 50 @ 1:00- 35m drill/15m udk- small fast dolph kicks on side or stomach

4 x out & backs to 15m @ :45- udk as fast as you can/fwd ss @15m/drill back to the wall

3 x 100 @ 3:00 as follows:

35m swim @ 1:00 (build to race pace by 25m & hold speed)

30m swim @ 1:00- fast into the turn & udk to 15m

35m swim @ 1:00- build speed to race pace and work the finish

Go 1st set free, 2nd set choice no free (all one stroke for 2nd set)

Check HR after each round; take fins off & go 100 dr-k-dr-skulling by 25's after 2nd round

1:00 rest

4 x 50 swim free br3 or 4/2 @ :55- smooth & long here, nothing sloppy

1 x 200 choice stroke as follows:

     100 @ 2:00- drill/kick by 50's- build kick to halfway, then easy to the end

     2 x 50 @ 1:00 swim (same stroke as the 100), build speed to 25m, then dps to the end

4 x 50 swim free br3 or 4/2 @ :55- as above

1 x 300 choice stroke as follows:

     100 @ 2:00- drill/kick by 50's- build kick to halfway, then easy to the end

     4 x 50 @ 1:10 swim (same stroke as 100), smooth & long to 35m, then build to finishing speed

4 x 50 swim free br3 or 4/2 @ :55- as above

Check HR

Finish up with...

1 x 600- 

300 pull free w/buoy & shnorkel (paddles if you'd like)- smooth long stroke, think about your body/head position

Check HR at 300, then take equipment off for last 300

Last 300- drill/kick on back/drill by 100's

Check HR again

Warmdown a bit more if you need it. Stay out of the sun today and drink your water. Start visualizing your races in St. Pete's this week & get excited for the trip. Have a great day!

Friday, July 21, 2023- written for LCM @ StJ

Meet Warmup, then...

RACE DAY!!

Today we went the following:

All in mrs...

3 x 50m race @ 3:00

8 mins active recovery

2 x 50m race @ 4:00

8 mins active recovery

1 x 65m race in heats, goal is to be faster than 2/3 of your 100m goal time

Warmdown at least 8 mins (active recovery as above) before you get out. Get excited to race next week in St. Pete's, wear your sunscreen today, and be sure to stay hydrated (every 10 minutes, sip your water!). Have a great day!

Thursday, July 20, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

4 x 50 drill/kick by 25's @ 1:05, focus on good body position, small fast UDK's

3 x 75 swim/k/swim by 25's, desc 1-3 to what you can, @ 1:20

4 x 25 kick w/boards, partner style-

odds- 1/2 fast 1/2 easy @ :45

evens- all fast @ :30

Go the 1st round free, 2nd round no free (all the same stroke in 2nd round)

Check HR after each round

W/fins:

8 x 25 drill in 4th best stroke (no free) @ :35

6 x 50 swim/kick by 25's @ 1:00-

desc 1-3 in 4th best stroke (same storke as 25's drill above), then desc 4-6 fly

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

1:00 rest

6 times through:

1 x 75 swim free br3 or 4/2 @ 1:10 (can go backstroke if you'd like, but make the interval)

1 x 50 swim IM order by 25's, be fast in & out of the turn, @ 1:00

1 x 25 swim max effort @ :40- different stroke each round

Hop out for a breather after even rounds if you need to, but no more than 2:00 rest

AMRAP:

1 x 50 drill @ 1:00

1* x 50 swim at 200 Goal Pace @ 1:00

*add 1 x 50 each round, up to 3 x 50 goal pace @ 1:00

After the 3rd round (3 x 50 swim at 200 GP), check HR & go the 100 dr-k-dr-skulling by 25's

Odd rounds are MRS (no free), even rounds are choice (can be free), but all the same stroke

Warmdown a bit before you get out. Wear your sunscreen today & drink plenty of water. Get excited to race next week in St. Pete's. Have a great day!

Wednesday, July 19, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 @ 1:05-

odds, drill

evens, swim build to 35m, then fast UDK to the end

8 x out & backs @ 1:00-

udk to 15m fast

swim build to fast at 25m (scoreboard)

fwd ss

fast kick on back to the starting end

Check HR, take fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

8 x 50 as follows:

odds, swim build to race pace @ 35m, then fast UDK to the end

evens- swim long & strong free br3 or 4/2, make the interval

(#2 @ :55, #4 @ :50, #6 @ :45, #8 @ :40)

Check HR, then out & back easy choice to the 25m mark

1:00 rest

STROKE GROUP-

14 x 200 as follows:

odds- swim free br3 or 4/2, desc the 50's 1-3 to giddyup, check HR, then last 50 drill mrs back to the starting end; all @ 4:00

evens- broken as follows:

50 from a dive, max effort- get time, drill back to the starting end, all @ 2:30

evens- 2 x 50 max effort @ :15 rest, get time (goal is 2nd 100 split of 200 Goal Time)

 

DISTANCE-

4 rounds of (anybody racing tomorrow, go 1 round):

150 swim free br3 or 4/2, desc 50's 1-3 to what you can

Check HR, then 50 drill back to the starting end, all @ 3:00

150 swim free br3 or 4/2, desc 3 x 50 to max effort, get time; all @ 3:00

BROKEN 150: 3 x 50 swim at Goal Pace @ :15 rest

1 x out & back easy, all @ 5:00

With fins, finish up with:

16 x 50 @ 1:20- partner style

odds- 25m build to fast fwd ss, then dsrill to the end

evens- all race

Be sure to do the same stroke as your partner, and RACE

Change strokes after every 4 x 50

Warmdown a bit before you get out. Drink plenty of water today and wear your sunscreen, stay out of the sun altogether if possible. Look at the psych sheets today and know what events you're doing this weekend. Watch your email for warmup times, updates, etc... Have a great day!

Tuesday, July 18, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 fly pull free kick drill @ :35, #'s3&6 are UDK on side, use the entire width of the lane

6 x 50 @ 1:00- choice fly drill/fast UDK by 25's

Check HR, then take off fins.

3 x 4 x 75 as follows, all @ 1:20-

1- 25 swim fly build, 50 choice backstroke drill

2- 25 swim fly faster, 50 swim backstroke- work on tempo, not kick

3- swim IM (no free), fast turns

4- 25 swim fly max effort, then 50 free br3 or 4/2 with big fat juicy kick, get time

Check HR after each round, then 1 x out & back easy

We went (3x) of the following set, which is different than I originally planned for (hot water):

4 x 25 in mrs no free @ :40-

odds- swim 15m fast/10m easy

#2- all swim fast, max effort

#4- all drill

3 x 50 swim as follows:

1- swim at 200 GP in mrs (same stroke as 25's above) @ 1:00

2- swim strong & even free br3 or 4/2 @ :50

3- swim faster than 200 GP in mrs (same stroke as 1st 50)

Check HR, then 1 x out & back drill

1:00 rest between rounds, hop out for one lap around the pool with your water bottle if you need to.

With fins, finish up with...

25's @ :40, all partner style:

odds- 15/10

#2, all swim fast

#4- fast UDK

Warmdown a bit before you get out. Do an excellent job away from the pool today: hydrate, wear your sunscreen & eat well. One week from today we kick things off in St. Pete's. Tomorrow morning at the StJ, 6:30a. Have a great day!

Monday, July 17, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 breast pull w/free kick @ :35- wide press w/head down, fast recovery & get flat @ end

1 x 50 breast pull w/dolphin kick & flip turn @ 1:00, get time & desc 1-3

No rest between rounds, check HR after 3rd round

Take fins off after 3rd round & go the 100 dr-k-dr-skulling by 25's

1:00 rest

2 times through:

4 x 50 as follows:

1-2, swim/kick breast by 25's @ 1:05, desc 1-2

#3- swim free br3 or 4/2, strong & even by 25's @ :45

#4- swim/kick breast again, faster than #2, @ 1:05

1 x 75 kick on back- focus on UDK's, and each 25 gets faster; get time, then 25 easy, all @ 2:30

No additional rest between rounds

Check HR after 75 kick

3 times through:

4 x 75 @ 1:20-

1-2, k/sw/k by 25's- swim is choice, get time & desc 1-2

#3- 25 kick max effort w/boards, then 50 swim breaststroke @ 1:40

#4- this 75 is 3 x 25 PARTNER KICK w/boards max effort @ :45

1 x 175 swim free br3 or 4/2, giddyup the kick and be faster than your 200m Free goal time

Check HR, then 25 easy drill back to the starting end

1:00 rest between rounds

With fins, finish up with...

25's race (modified) partner style: go 3 at a time as follows:

1st person pushes off in the middle of the lane, and just :01 later the other two "partners" push off side by side trying to catch your teammate who pushed off first.

Go 6 x 25 @ :50 all in one stroke, then change strokes for a 2nd round of 6 x 25

Warmdown a bit before you get out. Take good care of yourselves away from the pool (hydrate/sunscreen/rest, etc...) and get excited to race next week in St. Pete's. Lyla/Sadie/Emma, make sure you stick around after workout for your "best/least-best/differently or better" talk. Have a great day!