Friday, May 31, 2024- written for SCM (outside at CCF)

Meet Warmup, then...

RACE DAY!!

After our Meet Warmup we did some fly drilling with fins:

16 x 25 in sets of 4-

1-3, fly pull free kick drill @ :40

#4- 1/2 fast udk on stomach, 1/2 swim fast fly- all @ :20

No rest between rounds of 4

Take fins off after #16 and get right into...

150 drill/skulling by 25's- don't rush the skulling

RACE DAY set for today was...

All in MRS, 2 times through:

  {25 drill/25 race for time, get time

  {25 drill/50 race for time, goal is 25 time x2, plus :01 (for turn)

  {25 drill/75 race for time, goal is 25 time x2, plus :02 (for turns)

No set interval for the 25 drill (maybe @ :40, maybe @ 1:00- depends on when everybody finishes)

After 2nd round...

3rd set will be...

25 race @ 1:00

50 race @ 2:00

75 race @ 3:00

The goal of the 3rd round is to be as fast on each of those swims as the first 2 rounds, minus the drill

I'd like to go through the above set (the entire set) a 2nd time, in your choice of stroke (all one stroke)

Warmdown a bit before you get out to help with the lanelines. Do an excellent job in school today and be sure to wear your sunscreen if you have to be outside. Look for an email about the Sunday workout schedule. Have a great day!

Thursday, May 30, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

3 x 300 @ 5:00 as follows (by 300)-

1- fist drill br3/choice drill MRS (no free) by 50's

2- swim free/swim MRS (same stroke as even 50 drill above, no free) by 50's

3- swim/kick by 50's, desc 100's 1-3

Check HR

With fins:

6 x 75 @ 1:30- 

25 fly pull free kick drill, 50 breast pull w/dolph kick (do your flip turns)

:30 extra rest, take fins off, then continue right into...

8 x 25 @ :45-

odds, swim fly build

evens, choice drill- but 1/2 is fast udk on stomach

Check HR, then 1:00 rest

7 times through...

75 swim IM @ 1:30, get time & descend 1-7 to max effort here

125 @ 1:50 (@ 1:45?) swim strong & even free br3 or 4/2, hold a good stroke, don't get sloppy

No rest between rounds. After last round...

100 easy drill

1:00 rest

Finish up with...

1 x 100 IM race in heats

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our June meets. Tomorrow morning here at CCF for RACE DAY. Have a great day!

Tuesday, May 28, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

6 x 25 (odds @ :40 drill/evens @ :30 fast udk on stomach)

1 x 50 sw/k by 25's @ 1:00- fast in & out of the turn

No rest between rounds

Go free/no free/choice by round

Take fins off after 3rd round, then 1:00 rest

One time through...

4 x 75 @ 1:30- swim (fast turn)/drill/kick on back (1/2way udk) by 25's

4 x 25 kick max effort w/bds @ :45

4 x 75 as above, no free

4 x 75 swim strong & even free br3 or 4/2 @ :50

6 x 50 swim IM order by 25's- fast turns throughout, @ :55

Check HR

Two options today:

DISTANCE-

4 x 50 swim at mile goal pace @ :55

1 x 350 swim long & strong free, get time

5 x 75 swim at mile goal pace @ 1:15

1 x 350 swim free, faster

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

1 x 350 swim free, fastest of the day

Check HR, 125 easy drill/kick by 25's

STROKE GROUP-

AMRAP:

5 x 25 @ :45 in main race stroke ("MRS"); 1-4 race, #5 is drill

1* x 50 swim at 2nd 50 split of 100 goal time @ 1:00, get time

25 easy back to the starting end @ 1:30

No extra rest between rounds

*add 1 x 50 in each round, up to 4 x 50, then back down (50's back down @ 1:10)

Warmdown a bit before you help with the lanelines. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!

Monday, May 27, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100

1:00 rest

With shnorkels/buoys/boards:

4 x 75 @ 1:30- 25 dolph kick w/bds, 50 fist drill w/BIG kick

5 x 50 kick w/bds @ 1:10- desc to max effort, get time

Check HR, drop equipment & go 100 dr-k-dr-skulling by 25's

1:00 rest

4 rounds of:

4 x 25 kick w/bds max effort @ :40- partner kick, ok

1 x 75 race @ 2:00- 75 sw in first rd; then 50 sw/25k in 2nd rd; then 25/50; 75 kick in 4th rd)

No rest between rounds

Check HR after each round; after 4th round get pulling equipment & get right into...

1 x 450 pull free w/shnorkel, buoy & paddles (if you'd like), desc 150's to giddyup!

Check HR

6 times through:

4 x 25 kick w/bds max effort @ :40- partner kick (except one partner goes :02 behind, tries to catch up)

:20 extra rest

1 x 50 swim fast for time IM order by 25's @ 1:00

No additional rest between rounds; race a different partner each round if you'd like, but they're all fast.

With fins, finish up with...

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

Warmdown a bit before you help with the lanelines. Stay well hydrated today & wear your sunscreen if you have to be outside. Regular schedule resumes tomorrow morning here at CCF. Have a great day!

Sunday, May 26, 2024- written for SCM (outdoors at CCF, 8:30a)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

4 x 25 drill @ :40- all same stroke

4 x 50 swim/udk* by 25's @ 1:00 (same stroke as 25's)

No rest between rounds

Go free/no free/choice by round

*for udk's, go 3 breaths, then 2 breaths, 1 breath and then ZERO breaths (by 50's) in each round

3 rounds of:

150* swim free br3 or 4/2 (NOT every stroke) @ 2:15

3 x 50 swim/kick by 25's desc 1-3 to max effort @ :55 (go fly, back, breast by round)

No rest between rounds

*150 free is (by round):

-100 long & strong, 50 add kick & go

- 75/75

50/100

Watch time for each round (150)

Check HR after last 50 in each round

After 3rd round...

150 easy choice drill/skulling by 25's- don't rush the skulling

1:00 rest

Finish up with:

3 x 150 swim free (as above), desc 1-3 to what you can

3 x 150 swim IM* @ 3:00- descend 1-3 to max effort

*IM is 25 fly/50 back/50 breast/25 free

If there is time...

udk out & backs from the side of the pool- be explosive & race your teammates!

Warmdown a bit before you help with the lanelines. Do some homework today & be sure to wear your sunscreen if you have to be outside. Tomorrow morning here again at CCF (again, at 8:30a). Have a great day!

Friday, May 24, 2024- written for SCM (outside at CCF)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we did some fly drilling...

With fins, 4 times through:

3 x 25 fly drill @ :40- fly pull free kick drill (choice fly drill in 4th round)

1 x 50 swim/udk by 25's @ :40- this is fast!

No extra rest between rounds

Check HR after 4ht round, then take fins off & go 150 kick/skulling by 25's

1:00 rest

STROKE GROUP-

AMRAP:

75 drill-swim-choice by 25's @ 2:30

75 race from a dive @ 3:00- max effort, get time

3 x 25 race @ :10 rest, max effort here- needs to be faster than your 75 time

25 easy @ 1:30

No additional rest between rounds

Go 1st three rounds in MRS, then change strokes if you'd like

DISTANCE-

4 times through:

300 as follows:

odds 50's choice (drill, swim/kick, etc... your choice)

even 50's swim desc 1-3 to giddyup!

After last 50 get HR, then right into...

50 drill @ 1:30

1 x 175 race free- goal is faster than your 200m free goal time (how close can you come to your 200 YARD best time?!?)

Check HR then 25 easy

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Be sure to stay hydrated and wear your sunscreen if you're going to be outside this weekend. Sunday and Monday at 8:30a here at CCF. Have a great day!

Thursday, May 23, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100

1:00 rest

3x:

2 x 50 drill/kick by 25's @ 1:05

1 x 75 sw-dr-sw (faster) by 25's @ 1:20

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, then...

5 x 75 @ 1:30- go swim/kick/swim by 25's (one stroke for all 5) and desc 1-5 to fast!

Check HR

1:00 rest

3 rounds of:

2 x 100 @ 1:25- 50 long & strong, 50 add kick & go

5 x 50 swim/kick by 25's in MRS (no free) @ :55, desc to fast; #4 is swim free @ :45

Check HR after last 50 in each round.

No rest between rounds

DISTANCE-

One time through:

450 swim @ 7:00- desc the 150's to what you can

2 x 75 max effort @ :15 rest (@ 3:00)

300 swim @ 5:00- 2nd 150 faster than last 150 of 450

2 x 75 max effort @ :15 rest (@ 3:00)

100 easy choice

150 race @ 3:00

3 x 50 @ :10 rest, max effort

Check HR, then finish up with...

600 pull w/shnorkel & choice equipment, desc 200's to what you can

STROKE GROUP-

3 times through:

4 x 25 swim max effort @ :45*

50 drill @ 1:30

1 x 50 race (same stroke as 25's)- get time, should be within :01 seconds of avg 25 time (x2)

25 easy @ 1:30

*25's in 2nd round @ :35, and in 3rd round @ :10 rest- but still fast!

After 3rd round, 50 easy, then finish up with...

75 race for time!

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