Saturday, March 30, 2024- written for SCY (9a @ GMU)

1 x 600- 300/200/100

1:00 rest

4 times through:

4 x 25 partner kick @ :45, fwd ss on odd 25's; race your partner, these are fast

1 x 100 @ 2:00-

75 kick (50 w/bd, 25 on back go 1/2way udk), then get out

25 from a dive- swim max effort

No rest between rounds, last round the kick can be your choice

Check HR after last round, then 100 dr-k-dr-skulling by 25's

4 rounds of:

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

1 x 100 @ 1:40-

  25 swim MRS (no free) build to fast turn

  50 kick on back- 1/2 underwater on each length

  25 swim MRS max effort- same stroke as 1st 25

2 x 50 swim free as above @ :40

2 x 50 swim/kick MRS @ :50, desc 1-2 to max effort (same stroke as the 100)

Check HR after each round, then out & back @ 1:00

150 drill/skulling by 25's after last round

AMRAP (until 10:20a)...

2 x 25 swim @ :25- 200 setup

1 x 100 swim free br3 or 4/2 @ 1:20- strong/even

2 x 50 swim MRS @ :55 (same stroke as 25's above)

  #1- build into race pace turn then hold speed

  #2- swim at 200 goal pace, go your gp no matter what

1 x 100 swim free as above @ 1:20

2 x 25 swim MRS @ :10 rest- max effort here (same stroke as 25's/50's above)

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

At 10:20a, finish up with...

15y partner sprints* from a dive, swim back easy from the far end

*winner of 15y sprint decides how the partner has to swim back (fly, udk, kick @ back w/arms up, etc)

Warmdown a bit before you get out. Make sure you're preparing mentally for a week of racing, and start packing this weekend. Monday we're here at GMU, 8:30-10a. Have a great day!

Friday, March 29, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we went a Friday Flyday drilling set:

3x:

6 x 25 @ :40- fly pull free kick drill, except #'s 3&6 are swim fly build

1 x 50 swim fly/kick udk on stomach by 25's, all FAST @ 1:00

No rest between rounds

Check HR after 3rd round, then take fins off & go 150 drill/kick by 25's, build the kick

1:00 rest

RACE DAY Set:

In groups-

25 swim fly FAD- get time (active recovery while the other groups go) 

50 swim fly/back FAD- get time, add to 25 fly (AR while other groups go)

75 swim fly/back/breast by 25's FAD, get time  & add to 25/50 times for 150 total

8-10 mins AR, then MYSTERY SET...

Today for the Mystery Set we went the following:

In same groups as 25/50/75...

1 x 150 IM race from a dive: 25 fly/50 back/50 breast/25 free- get time & compare to the 25/50/75

Warmdown a bit before you get out. Do an excellent job resting up at home & getting ready to race next week in St. Pete's. Tomorrow here at GMU (9-10:30a), and then Sunday is off. Monday we'll go 8:30-10a here at GMU and then we'll be ready to race. Have a great day!

Thursday, March 28, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

9 x 50 @ :50-

1-2, breast pull w/dolphin kick- do your flip turns!

#3- go 25 fast udk on stomach/25 breast pull free kick drill

Check HR & take fins off after #9, get right into...

150 choice breast drill/fast udk by 25's

1:00 rest

3 times through:

4 x 50 as follows-

1-2, swim breast/free by 25's @ :50- race pace turns here

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

#4- swim fast breaststroke @ 1:00- max effort here, target your 200 IM breaststroke split or faster

1 x 150 @ 3:00- swim back/free by75's- focus on tempo on back/add kick for freestyle

Check HR after each round, but no extra rest between rounds

9 x 100 (3 sets of 3):

1- 25 dolph kick w/boards, 75 swim choice @ 1:30

2- swim strong & even free br3 or 4/2 @ 1:20- get after it here

3- 75 swim MRS (no free) desc 3 x 25 to race pace, 25 breast kick fast w/boards @ 1:30

Check HR after #9 (and when you can throughout the set), then go a 50 easy

Finish up with AMRAP of...

2 x 25 drill @ :35

1 x 50 swim/kick by 25's @ 1:10- fast in & out of the turn here!

4 x 50 swim at 200 goal pace @ 1:00* go your 200 gp no matter what!

*every 3rd round the 50's gp are @ :10 rest

No extra rest between rounds

Warmdown a bit before you get out. Make sure you're resting up away from the pool, four days until we leave for the meet. Have a great day!

Tuesday, March 26, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:30- 25 skulling with buoys/50 choice drill in MRS (no free)

Check HR, then right into...

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

1:00 rest

9 x 100 in sets of 3:

1-2 @ 1:40- 25 swim in MRS (no free) build to race pace turn, then 75 kick on back (10y udk)

#3- all swim free br3 or 4/2, @ 1:20- go long&strong/build with kick/giddyup by round

No rest between rounds of 3

Check HR after #9, then go a 50 easy

3 times through:

4 x 25 max effort in MRS @ :45 (#3 @ :25)- all one stroke, no free

50 drill @ 1:20- same stroke as 25's

All @ 2:00 {75 race in MRS (same stroke as 25's & 50 above)- get time & get out quickly for...

                   {25 fast udk FAD- max effort here, finish the 100 strong!

Staying on the interval, finish the round with...

250* swim free br3 or 4/2- long & strong here, get time

Check HR, then out & back easy

1:00 rest between rounds

*in 2nd round, go a 200 (faster per 50); in 3rd round go a 150- fastest of the day

With fins, until 7a, finish up with...

4 x 25 partner sprint @ :40- max effort here, race somebody your speed

:20 extra rest

1 x 50 race @ 1:00 (go one at a time here), same stroke as the 25's

Change stroke by rounds if you'd like, but no extra rest between rounds

Warmdown a bit before you get out. Enjoy your time off today, but don't waste it. Have a great day!

Monday, March 25, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of (all @ :40):

3 x 25 breast pull w/free kick

1 x 50 kick fast- go 25 under, 25 on back

No rest between rounds, focus on fast hands back to the front on the drill & udk's on the kick

Check HR after 4th round, then take fins off & get into...

1 x 150 drill/kick by 25's, build each 25 kick to fast

1:00 rest

4 times through:

2 x 100 @ 1:25- swim free br3 or 4/2, except the 3rd 25 is swim breaststroke

1 x 75 swim @ 1:25- go 25 backstroke (tempo), 50 breaststroke (focus on the kick); get time & desc 1-4

No rest between rounds, check HR after each round

 

With boards, until 7a ("AMRAP"):

4 x 25 partner kick w/boards @ :45- race your partner here!

1 x 75 kick w/boards max effort- go one at a time here

Get your time then hop out for...

25 udk from a dive- max effort here!

Check HR then go a 50 easy choice, grab your boards at the far end & kick back to the starting end

Warmdown a bit before you get out. Do an excellent job with your Spring Break- don't waste your time off! Tomorrow morning at 5:30a. Have a great day!

 

Sunday, March 24, 2024-written for LCM (@ StJ)

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50-

odds- drill, last 15m fast udk

evens- swim build to fast, last 15m fast udk

Go 4 free, 4 no free, last 4 choice (but all one stroke)

Check HR, then take fins off & go 100 easy kick

1:00 rest

4 times thro

Saturday, March 23, 2024- written for SCY (@ GMU)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 125 @ 2:00- drill/kick on back by 25's (kick is 1/2 udk fast)

3 x 50 swim/kick by 25's @ :50 (same strokes as 125's), desc 1-3

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, then 100 dr-k-dr-skulling by 25's

1:00 rest

4 x 200 @ 3:15 as follows:

50 sw/25 drill/50 sw/25 drill/50 sw

Desc the 50's swim 1-3 to something legit

Go 1-2 MRS (no free), then 3-4 IM order by 25's

Check HR after #4, then 1:00 rest

12 x 100 swim as follows (free or backstroke):

odds- long & strong @ 1:30

evens- add kick to make interval 

(#2 @ 1:20, then #4 @ 1:15, #6 @ 1:10, #8 @ 1:05, #10 @ 1:00! #12 can be from a dive)

Check HR after #10 and #11

Finish up with AMRAP of:

2 x 75 swim IM (no free) @ 1:15, desc 1-2

50 drill in MRS @ 1:00

3 x 25 swim in MRS @ :25- swim at 200 setup here

:15 rest

75 race from a dive in MRS- get time, then hop out for...

25 fast udk from a dive

Check HR after each round, then 1:00 rest between rounds

Warmdown a bit before you get out. Do some HW today, don't waste your time over Spring Break. Tomorrow morning at StJ (LCM), 10:30a-12:15p. Have a great day!