Thursday, February 29, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards, 3* times through:

4 x 25 kick @ :30- 

odds, build

evens, all fast

2 x 75 kick @ 1:30-

#1- middle 25 is max effort

#2- fast for time

1 x 150 swim free- desc 50's 1-3 & get time; gets faster by round

Check HR after each round, then :30 rest

*3rd round the kick is on your back

8 x 25 drill in MRS @ :35

Check HR then break into groups

DISTANCE-

2* rounds of:

4 x 50 swim at mile gp @ :50

50 easy @ 1:30

4 x 75 swim at mile gp @ 1:10

50 easy @ 1:30

4 x 50 swim at mile gp @ :10 rest

50 easy @ 1:30

1 x 300 swim fast for time- get time & check HR

100 dr-k-dr-skulling by 25's after each round

*2nd round the intervals for goal pace are :05 faster, and the 50's @ :10 rest are 6 (not 4)

Finish up with...

1 x 900 pull free w/shnorkels & choice equip- desc 300's 1-3 to what you can

STROKE GROUP-

Talk about "2nd 50 split" vs. "goal pace" 50's

We went 50's 2nd 50 split @ 1:00, then @ :55, then @ :50 (sets of 4 each round)

100 active recovery between rounds

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, February 27, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

4 x 25 breast pull free kick drill @ :40

1 x 50 breast pull w/dolph kick @ :40- with flipturn

1 x 50 kick fast on back @ :30

No rest between rounds

Check HR after 3rd round, then fins off & go 150 drill breast/free by 25's

1:00 rest

21 x 50 in sets of 7:

1-6 as follows-

odds, swim/kick by 25's, all breaststroke @ :50

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

#7- swim breast fast for time @ 1:00

Check HR after #21, then get right into...

300 swim- 50 back/25 breast/25 free, desc 100's 1-3 to fast

Check HR again, then 1:00 rest

Two options today: 

DISTANCE-

6 x 50 swim at mile goal pace @ :45

1 x 175 swim free strong & even @ 2:00- get time

:30 rest, check HR

4x through: {75 swim long & strong, target mile goal pace + :01 @ 1:00

                   {50 swim at mile goal pace @ :45

After 4th time through, right into...

1 x 175 swim free @ 2:00- faster than 1st 175

:30 rest, check HR

6 x 50 swim at mile goal pace @ :10 rest

1 x 175 swim free @ 2:00- fastest of the day

Check HR, then 1:00 rest

Finish up with...

1 x 900 pull free w/shnorkel & choice equip, desc 300's 1-3

STROKE GROUP-

AMRAP:

3 x 25 swim in MRS at 200 setup @ :30

1 x 75 swim long & strong free @ 1:00

1* x 50 swim fast for time in MRS (same as 25's) @ 1:00

Check HR after each round, then out & back easy @ 1:30

*add 1 x 50 fast for time in each round

Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. Have a great day!

Monday, February 26, 2024- 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's in MRS, no free

6 x 75 sw-k-sw by 25's @ 1:20 (1-3, no free) or @ 1:10 (4-6, free), desc 1-3's

Check HR, then1:00 rest

12 x 25 partner kick w/boards, all fast @ :45-

1-4 free kick

5-8 on back, 1/2way udk

9-12 fly kick

Check HR after #12, then right into...

150 drill/skulling by 25's in mrs, no free

1:00 rest

3 rounds of:

125 @ 1:45- 25 dolph kick w/bds, then 100 swim long & strong free

75 @ 1:15- 25 swim fly fast, 50 kick on back (1/2way udk)

125 @ 2:00- 25 swim fly fast, 100 kick fast w/bds

:30 rest after rd1, no rest between rds 2&3

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

With boards, finish up with AMRAP of...

1* x 50 kick fast w/bds @ 1:00

1 x 50 easy kick choice on back @ 1:15- 1/2way udk

No rest between rounds

*add 1 x 50 kick fast to each round- keep them fast!

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

Saturday, February 24, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys:

6 x 75 @ 1:20- 50 ra2 la2 free drill, then 25 kick fast free- head in water, hold buoy out in front

8 x 25 @ :30- fist free drill (fingers over thumbs), count how many strokes

:30 rest, check HR, put equip up, then continue right into...

6 x 100 @ 1:40-

50 swim long & strong free br3 or 4/2

50 drill in MRS no free

Check HR after #6, then 1:00 rest

4 rounds of:

2 x 50 swim/kick by 25's in MRS (no free) @ :55, desc 1-2

1 x 50 swim free br3 or 4/2 @ :55

1 x 100 @ 2:00 swim in MRS as follows-

25 swim 200 setup

25 swim build kick

25 kick on back fast

25 swim max effort

Get time for each 100, no extra rest between rounds

After 4th round, check HR then put on fins

With fins, finish up with AMRAP:

4 x 25 @ :40- one set of "the usual"

:20 extra rest

1 x 50 FAST @ 1:30-

25 lungbuster

25 sprint your face off!!

Go odd rounds free, even rounds no free

Warmdown a bit before you get out & thank Mike/Heather/Peter/Jackson/ etc...for keeping an eye on you this morning. See everybody on Monday Morning, have a great day!

Friday, February 23, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the warmup, put fins on for fly drilling...

18 x 25 @ :35 in 3's-

1-2, fly pull free kick drill- get head down before hands come around

#3- swim fly fast

Check HR after #18, then take fins off & get right into...

150 drill/skulling by 25's- drill should be in MRS

1:00 rest

RACE DAY SET-

3 x 175 swim in MRS @ 3:00 desc 1-3 to fast, make sure you get your time on #3

*go :10 apart, 3 people in a lane

*go in 2 groups, race somebody your speed

Once the 1st group has gone, they should do their active recovery while the 2nd group goes (8-10 mins)

2nd group gets their active recovery once they finish #3

After the 2nd group finishes, the 1st group gets back in for...

BROKEN 200- 4 x 50 race @ :10 rest (same stroke as the 175's)- how close can you get to your time from the 3rd 175?

If there is time after the 2nd group finishes their broken 200, everybody finishes up with...

With fins, 24 x 25 @ :40- the usual in sets of 4

Warmdown a bit before you get out. Do an excellent job in school today and remember, Saturday workout is here at GMU (10:30a), and NO WORKOUT ANYWHERE ON SUNDAY. Have a great day!

Thursday, February 22, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 2* rounds of:

4 x 50 @ :55- 25 ra2 la2 free drill, 25 fast udk on stomach (only 1 breath!)

4 x 75 @ 1:20- 25 choice free drill, 25 fast udk, 25 kick on back arms pointed towards ceiling

6 x 25 @ :30-

odds- 15y fast udk (max effort here!), then easy drill to the end

evens- 10y udk, 15y swim- max effort for the entire 25 here!

Check HR after 1st round, then 1:00 rest

*In the 2nd round, the drilling & swimming is in MRS, no free

Take fins off after 2nd round, then 150 easy drill/kick by 25's

1:00 rest

Two intervals here, so break into the appropriate lates before you get started:

14 x 50 in odds & evens:

odds- swim IM order by 25's @ :50- focus here is fast in & out of the turn; fly/back, then back/breast, etc

evens- strong & even free br3 or 4/2 @ :40

Check HR, then :30 extra rest before...

1 x 300 swim IM @ 5:00- 3 x 100 IM's, get time at the end

On the 5:00, get right into...

2x: {3 x 75 @ 1:15 (or @ 1:20 if needed) swim/kick/swim faster in MRS, no free

      {1 x 125 swim giddyup free @ 1:35 (or @ 1:45)

      {6 x 25 kick FAST w/bds @ :40 (except, #3-4 are fast on back @ :30, 1/2way udk)

       No rest between 1st & 2nd round; after 2nd round, continue right into...

 1 x 300 swim IM @ 5:00- 4 x 75's IM (no free), get time at the end

On the 5:00, get right into...

7 x 100 odds & evens as follows:

odds- swim long & strong free br3 or 4/2 @ 1:20 (or @ 1:30 if needed)

evens- 25 swim fly, 50 swim free or back, 25 kick on back @ 1:30 (or @ 1:40 if needed)

Check HR after #7, and take :30 extra rest (not 1:00, just :30 rest); then get right into...

1 x 300 swim IM- 75 of each stroke, focus on great turns & tempo (back) & squeeze your kick (breast)

Get time, then 100 easy

1:00 rest

Finish up with...

6 x 50 drill/choice by 25's @ 1:05, then :30 extra rest, then...

3 x 100 IM swim @ 2:30 holding BEST AVERAGE

Get HR

If there is time, finish up with...

With fins, 24 x 25 @ :40- the usual in sets of 4

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

Tuesday, February 20, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2x:

6 x 25 stroke drill @ :35- #3/5 are fast udk on stomach

2 x 75 @ 1:15- swim/kick/swim faster by 25's

1 x 150 swim free br3 or 4/2 (or swim backstroke), 75 long & strong, 75 add kick & go

Check HR after each round, then :30 rest

25's/75's are free in 1st rd, and mrs (no free) in 2nd rd

After 2nd round...

150 dr-k-dr by 50's in mrs (no free)

DISTANCE- big day today, get right to it...

2x: {150 swim free @ 2:00- 75 long & strong, 75 add kick & go

      {175 swim free @ 2:00- just make interval, but nothing sloppy

      {150 swim free @ 2:00- as above (75/75)

      {350 swim free for time- how close can you get to 3:30??

      1:00 rest between rounds, check HR

      After 2nd round...

8 x 50 swim at mile gp@ :45

100 easy choice @ 2:00

6 x 75 swim at mile gp @ 1:10

100 easy choice @ 2:00

6 x 50 swim at mile gp @ :10 rest- add up times for 300 total

150 easy choice

1:00 rest

275 race for time- needs to be faster than add-up 300 above

STROKE GROUP- lots of moving parts here, pay attention to what you're doing

2 total rounds of the following-

With fins:

6x:  {udk 4 lines/surface kick to far flags/fwd ss/kick fast back to near flags, @ :50

       {"deadman" start for six max effort kicks/sprint max effort to far wall @ :40

       Check HR, then fins off

9 x 50 swim-

1-2, swim/kick in mrs (no free) @ :50, desc 1-2

#3- swim strong & even free @ :40

Check HR, then, in groups...

BROKEN 100- 25/50/25, all @ :10 rest

After 2nd time through...

1 x 75 race for time

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. I'll be away at the GMU conference meet on Thursday and Friday; the workouts will be posted ahead of time & Shannon & Jackson will be keeping an eye on you. Do an excellent job and be a credit to yourselves & your team while you're doing those workouts. Have a great day!