Friday Morning, December 1, 2023- written for SCY (including PW's national group)

Meet Warmup, then...

RACE DAY!!

PW's national group, scroll to the bottom...

Everybody else, after "Meet Warmup,"

With fins:

15 x 25 in sets of 5-

1-2, fly pull free kick fly drill @ :35

#3- swim fly build to RACE PACE @ :35
#4- swim FAST FLY @ :20

#5- fast udk on stomach, @ 1:00

 No rest between rounds of 5, check HR after #15, then come back down to the starting end

Take fins off

DISTANCE-

8 x 50 swim at mile gp @ :50- keep track of avg time

1 x 400- pull w/shnorkel & choice equip/choice drill (by 200's)

8 x 50 swim at mile gp @ :10 rest- keep track of your avg time

Check HR

3 x 175 swim @ 3:00 desc 1-3 to giddyup! (goal is to be faster than 200 free goal time)

Check HR again & warmdown as needed

STROKE GROUP-

4 x broken 100's as follows (5-6 mins active recovery after each 100):
1- 75 swim fast/:10 rest/25 swim fast

2- 50/50

3- 25/75

4- 4 x 25 swim fast @ :10 rest

Check HR after each 100; warmdown as needed after 4 x 25 broken 100

PW's national group:

After your Meet Warmup-

3 rounds of:

1 x 100 in MRS @ 2:00- kick/50 drill/kick- focus on 4 fast udk's on the 25's kick

3 x 50 in MRS @ :50 as follows:

   1- swim at 200 setup

   2- swim at 200 goal pace

   3- swim faster than 200 goal pace

1 x 100 @ 2:30- as above, but with an extra :30 rest

BROKEN 100's swim (all @ :10 rest):

Rd1, 25/50/25

Rd2- 50/25/25

Rd3- 25/25/50

Check HR after each broken 100, then get right into a 50 easy

1:00 rest between rounds

Finish up with...

9 x 150 swim w/fins @ 2:40- desc 1-3's to all out fast- race your teammates here & go something fast!

Change stroke by rounds of 3

Warmdown as needed and remember to check your email this afternoon- Heather will send out the workout schedule for this weekend later this afternoon. Do an excellent job in school & get excited to race next weekend at Sport Fair. Have a great day! 

Thursday, November 30, 2023- written for SCY (GMU, 500 group)

1 x 600- 300/200/100

1:00 rest

6 x 200 as follows:

odds- NO FREE

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

50 swim/kick by 25's @ :50

75 sw-k-sw faster by 25's @ 1:00

evens- 50 swim (same stroke as odd 200's), build into turn/2nd 25 at race pace tempo

150 pull free w/choice equipment, desc 50's 1-3

@ 3:30

Check HR after #6, then...

2 x 125 swim free @ 1:30 (@ 1:40 if needed)-

    75 long & strong/50 add kick & go

2 x 50 swim strong & even free br 3 or 4/2 @ :40 (:45)

2 x 125- as above @ 1:25/1:35

2 x 50 swim stronger but still even @ :40 (:45)

2 x 125- as above @ 1:20/1:30

2 x 50 swim strongest of the set- but still even, @ :10 rest

Check HR, then...

150 drill/skulling by 25's

Check HR again, then 1:00 rest

3* times through:

1 x 75 swim free @ 1:00- 50 smooth & long/last 25 add kick & change gears

3 x 50* swim at 500 gp @ :40/:45

1 x 100 swim faster than 500 gp (finishing speed!)

Get time & check HR, then right into...

1 x 75 dr-k-dr by 25's

1:00 rest between rounds

*in the 3rd round, the 3 x 50 sw at gp are @ :10 rest

After 3rd round, get right into...

1 x 250 drill/choice by 50's

1:00 rest

Finish up with...

4 x 125 race free from a dive @ 3:00- hold best average

(We wound up going only 2 x 125 from a dive, we ran out of time)

Warmdown as needed. Regular lift/swim tomorrow morning, then everybody swims at 2:30p tomorrow afternoon. Have a great day!

Thursday, November 30, 2023- written for SCY (including PW's national group)

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys:

6 x 100 @ 1:40- 

75 freestyle, go swim/fist drill/swim by 25's

25 kick free head down in streamlined position (hold buoy out front)

3 times through:

2 x 100 @ 1:30- 25 swim fly build to race pace turn, 75 kick on back (udk halfway)

3 x 50 swim backstroke @ :45, desc 1-3 to what you can

2 x 75 @ 1:10- swim free/breast/free by 25's (#2 is breast/free/breast by 25's), desc 1-2

1 x 150* swim free br3 or 4/2- think "finishing speed" here; dudes under 1:35, ladies under 1:40

*PW's group, dudes under 1:30, ladies under 1:35

1:00 rest between rounds, check HR & regroup

PW's national group:

18 x 75 in sets of 6 as follows-

1-3, swim strong & even free @ :55 (ladies @ 1:00)

#4- giddyup @ :50 ( @ :55)

#5- sw/k/sw by 25's @ 1:10 (@ 1:15)

#6- go 1 x 125 swim free @ 1:20 (@ 1:30)

Check HR after each round, then 1:00 rest. Start each round together

With fins until 6:30a, finish up with...

3 x 25 @ :40 (ladies @ :45)- odds build to race pace, #2 all fast

1 x 75 swim @ :40 (ladies @ :45) make interval, feel fast

No rest between rounds

DISTANCE-

AMRAP:

1 x 125 swim strong & even free br3 or 4/2 @ 1:30 (1:40)

1 x 75 swim mile gp @ 1:00 (1:10)

1 x 125 swim- as above @ 1:30 (1:40)

1 x 175 swim free under your 200 Free goal time- giddyup here!

Check HR, :30 rest between rounds. Both groups start each round at the same time

STROKE GROUP-

AMRAP:

1 x 100 @ 2:00- 25 kick (4 fast udk's)/50 drill MRS/25 kick (4 fast udk's)

3 x 50 swim MRS @ :50 as follows:

1- 200 setup

2- at 200 gp

3- faster than gp

1 x 100- as above, but @ 2:30 (:30 extra rest), then...

1 x BROKEN 100 as follows:

odd times through: 25/50/25, @ :10 rest

even times  through: 50/25/25, @ :10 rest

Check HR after each round, not more than 1:00 rest after each broken 100

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

Tuesday, November 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 @ 1:00- kick free on back/choice drill no free by 25's

2 x 125 @ 2:00- 50 fist free drill br3, 75 swim/kick/swim faster by 25's (same stroke as drilled on 50's)

6 x 50 all kick w/boards @ :55-

odds, fast/easy by 25's

evens, all FAST

1:00 rest, check HR

3 rounds of:

2 x 75 swim backstroke @ 1:10- 50 smooth & strong, last 25 build kick

1 x 150 swim backstroke @ 2:00*- big kick on 2nd 75, get time

No rest between rounds, check HR after each 150

*2nd round the 150 is @ 1:50, 3rd round @ 1:40

18 x 50 in sets of 6 as follows:

1-4, swim back/breast by 25's @ :50, desc 1-4 to what you can

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

#6- swim fast backstroke @ :40, get time

No rest between rounds of 6, check HR after #18

1:00 rest

DISTANCE-

3 times through:

2 x 250 swim free @ 3:15 (or @ 3:20)- 100 long & strong, add kick & desc last 3 x 50

1 x 450 pull free w/shnorkel & choice equip; get time & desc 1-3 to your 500 free goal time

1:00 rest between rounds, check HR

STROKE GROUP-

AMRAP:

8 x 25 swim in MRS as follows-

1-4 @ :40

odds, 15y swim race pace, 10y swim dps

evens, fast udk on stomach

5-8, all swim fast @ :25 (same stroke as 1st 4 x 25)- get uncomfortable here & keep kicking

1 x 50 drill @ 1:20 (same stroke as 25's above)

1 x 75 race! Same stroke as 25's, get time

:15 fast

1 x 25 kick FAST on surface- add to 75 time, how close are you to 100 scy goal time?

1:00 rest between rounds

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

Monday, November 27, 2023- written for SCY (GMU distance, PM)

1 x 600- as usual

1:00 rest

With fins, 3 rounds of:

3 x 25 stroke drill @ :30

1 x 75 (same stroke as 25's drill) @ 1:00- swim/kick/swim faster by 25's

1 x 100 kick fast for time w/boards @ 1:30

No rest between rounds, check HR after each 100 kick

Go free in 1st round, no free in 2nd/3rd rounds

Take fins off after 3rd round

4 x 50 swim/kick by 25's @ :55 no free, desc to giddyup; #3 is 75 swim free br3 or 4/2 @ :55

2 x 125 swim free @ 1:25 (@ 1:30 if needed)

4 x 50 sw/k by 25's @ :50 no free, desc to giddyup ;#3 is 75 swim free @ :50

2 x 125 swim free- as above

:30 rest, check HR

1 x 100 IM race for time

Check HR

3 rounds of:

3 x 250 swim free @ 2:50 (or 3:10), 1st 100 is smooth & long, then add kick & desc last 3 x 50

1 x 450 pull free w/shnorkel & choice equip; get time & desc 1-3 to your 500 free goal time

Check HR, 1:00 rest between rounds

Finish up with...

4 x 50 swim at mile goalpace @ :40 (or @ :45)

Check HR

4 x 50 swim at mile gp @ :10 rest

Check HR

4 x 50 swim at mile gp @ :40 (or @ :45)

Check HR

Warmdown as needed. Be on top of your classwork as you start getting ready for exams & take good care of yourself away from the pool. LCM tomorrow at 12:30p. Have a great day!

Monday, November 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

5 x 25 fly pull free kick drill @ :35

1 x 75 kick/swim/kick by 25's @ 1:30- 1st 25 kick is udk on stomach, swim is build, last 25 kick choice

Check HR after 3rd time through, then take fins of

3 rounds of:

5 x 50 as follows-

1- swim strong & even free br3 or 4/2 @ :45

2- kick w/boards @ :55

3- swim fly/free by 25's, build fly to race pace turn, @ :45

4- kick w/boards @ :55

5- swim/kick by 25's- all fly, @ :45- hustle here!

1 x 150 swim free br3 or 4/2- 75 long & strong, add kick & go for 2nd 75

Check HR, :30 rest between rounds

AMRAP (until 6:30a)...

6 x 25 @ :45-

1-4, partner kick w/boards, fwd ss at midpool on odds, straight kick (race!) on evens

One at a time for the last 2 x 25's~

#5- fast udk on stomach

#6- swim fast fly br 1/1

1 x 100 kick FAST for time w/boards @ 2:30 (go :05 apart here)

Check HR after each 100 kick, but stay on the 2:30 interval

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our December meets. Have a great day!

Sunday, November 26, 2023- written for LCM (@ the StJ)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 alternating drill & kick as follows:

odds- drill @ 1:00 (no free on #'s 5 & 7)

evens- kick on back @ :50/:45/:40/:35 by 50

Check HR, then...

8 x 50 @ 1:10/:50-

odds- swim (35m) build to race pace, then last 15m fast udk- @ 1:10

evens- fast udk on stomach as far as you can go (target 25-35m) then race pace swim to the end @ :50

Check HR again, then take fins off

1:00 rest

16 x 50 in sets of 4:

1-2, swim strong & even free br3 or 4/2 @ :50

#3- swim in MRS no free build to race pace at 25m, then drill to the end, all @ 1:00

#4- swim fast for time in MRS (same stroke as #3) @ 1:00

Check HR

5 rounds of:

1 x 100 swim free br3 or 4/2 @ 1:35- long & strong on the way, add kick for 2nd 50

2 x 50 swim at 200 gp in MRS @ :55

Check HR, then out & back after even rounds

After 5th round, 1 x 100 easy choice drilling

Finish up with...

1 x 50 race from a dive

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Big week of training coming up, be ready. Have a great day!