Wednesday, July 31, 2024- written for SC (whatever pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (approx 20-25 mins), get into the following:

4 x 50 @ :10 rest- 25 ra2 la2 free drill, 25 easy skulling- don't rush the skulling

  Think about bodyline & head position here:

1 x 100- 50 swim free br3 or 4/2, then 50 kick on back- get time if possible

Check HR, then...

4 x 25 kick w/boards @ :15 rest- go half free kick/fwd ss/half dolph kick MAX EFFORT

Check HR again, then 1:00 rest

4 x 50 @ :10 rest- swim dps free br3, then 2nd 25 is fist free drill br3- count strokes on both 25's

  Again, think about bodyline & head position, and watch your hands out front- pull back not down

2 x 100 @ :15 rest- 50 swim free br3 or 4/2, then 50 kick on back, get time & desc 1-2

Check HR, then...

6 x 25 kick w/boards @ :15 rest- go half dolph kick/reverse ss/half free kick MAX EFFORT

Check HR again, then 1:00 rest

4 x 50 @ :10 rest- choice free drill/kick free on back by 25's- hold your bodyline & rotate hips

  Put it all together here on the 100's: head position/bodyline/rotate hips/steady kick...

3 x 100 @ :15 rest, swim free br3 or 4/2 (pick one & stick with it), desc 1-3 while holding stroke

Check HR, then...

8 x 25 kick w/boards-

  odds, 1/2 fast 1/2 easy @ :20 rest

  evens- all max effort @ :10 rest

Check HR again

Warmdown a bit before you get out. Wear your sunscreen today & stay hydrated. Make sure you've started any "summer assignments" for school and start thinking about your SCY goals for next year. Have a great day!

Tuesday, July 30, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (approx. 20-25 minutes, kicking & drilling, mix it up & work on your stroke)...

Descend the 150's to something juicy...

3 x 50 swim/kick by 25's in MRS (no free), @ :55 or :10 rest if no clock

1 x 150 swim free br3 or 4/2, desc 50's 1-3 and get time (can be backstroke, but swim all 150's backstroke)

:30 rest, check HR

4 x 50 swim IM order by 25's @ :55 (or @ :10 rest if no clock), be fast in & out of the turns

1 x 150 swim free br3 or 4/2, desc the 50's 1-3 and get time, should be faster than previous 150

:30 rest, check HR

5x 50 swim free br3 or 4/2 @ :55, except #4 is @ :45 (go on :10 rest if no clock, :05 rest on #4)

1 x 150 swim free br3 or 4/2- let 'er rip here! Get time

Check HR then 150 easy drill/skulling by 25's

1:00 rest

Work on backstroke:

All @ :10 rest...

4 x 50 6ks back drill- keep head still, small steady kick, feel hips rotate fully & evenly

100 choice backstroke drill

4 x 50 6ks back drill, firmer kick than first round of 4 x 50

100 easy choice

6 x 25 sit & spin backstroke drill @ :20 rest, head & shoulders up out of the water & spin your arms

100 easy choice

1:00 rest

Finish with:

6 x 75 swim backstroke @ :15 rest as follows-

1-2, 50 swim smooth & steady, add big kick for last 25

3-4, swim the 1st 25 with a quick turnover but easy on the kick, then add legs for last 50

5-6, swim all three lengths with a strong steady kick, get times if possible

Check HR

Warmdown a bit before you get out. Do some reading today, offer to help around the house- and think about your goals for the upcoming SCY season. Have a great day!

Monday, July 29, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your own warmup (20 minutes, maybe 25 if needed), get into...

4 x 75 @ 1:20- 25 dolph kick w/boards (build), 50 swim (same stroke you drilled during your warmup)

4 x 75 @ 1:20- 25 dolph kick w/boards, 25 kick free on back (10m udk), 25 swim at 200 setup

:30 extra rest, then...

4 x 75 @ 1:20 all kick w/boards, hustle to make the interval

Check HR, then finish up with...

4 x 125 @ 2:00 desc 1-4 to fast: 100 swim, 25 kick choice w/boards

Check HR, then 50 easy

Finish up with...

6 rounds of:

1 x 150* swim/kick on back/swim by 50's @ 2:40, all in MRS (no free)- 

  50's swim are smooth & long (1st 50) and giddyup the kick (3rd 50)

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

1 x 150 @ 3:00- swim IM (50 fly/back/breast), get time & desc 1-3 and 4-6

No extra rest between rounds

*150 sw-k-sw can be a different stroke in rds 4-6, but still no free

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure to think about your SCY goals for the coming year. Have a great day!

Thursday, July 25, 2024- written for SC (any pool you can get into)

1 x 600-300/200/100

1:00 rest

Good morning, as I mentioned yesterday at workout, I'll post a workout each day over the break. The warmup (after the 600) will not be as elaborate as usual- but this is a good opportunity for everybody to do their own warmup & find what works for you. Give yourself about 20-25 minutes to work on your stroke, get your HR up and really make sure your legs are ready to go. So for today- after your warmup- get into the following:

4 x 75 @ 1:20- 25 dolph kick/50 swim back/breast by 25's 

1 x 100 kick choice w/boards @ 2:00- fast between the flags (that's the middle of each length)

4 x 75 @ 1:20- 25 dolph kick, 25 free kick with boards, then 25 breast swim (even 75's are 25 swim           breast, then the 50 kick fly/free)

1 x 100 kick choice w/boards @ 2:00- fast inside the flags (that's at the beginning & end of each length)

4 x 75 @ 1:30- kick IM order by 25's w/boards, desc 1-4 to FAST

:30 extra rest, then...

1 x 100 kick FAST for time- your choice, but only one stroke

Check HR, then 50 easy on back

1:00 rest

8 x 25 drill in MRS (not free) @ :35, then...

3 x 50 swim/kick by 25's @ :55- same stroke as 25's drill above, smooth & long, keep track of avg time

2 x 150 swim free br3 or 4/2 @ 2:20- go 100 long & strong, add kick for last 50

3 x 50 swim/kick in MRS @ :55 (same stroke as above), hold faster avg time

2 x 150 swim free br3 or 4/2 @ 2:20- go 50 long & strong, then add kick for last 100

3 x 50 swim/kick in MRS @ :55- same stroke as above, hold fastest possible avg time

2 x 150 swim free br3 or 4/2 desc 1-2 @ 2:30 to MAX EFFORT

Check HR

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. Your teammates start racing today at Future's in Richmond, follow online if you can. Have a great day!

Wednesday, July 24, 2024- written for SCM (outside at Lakeview Pool)

1 x 600- 300/200/100

1:00 rest

A couple of things to point out to everybody:

• Today is our last day of workout for the LCM season. Watch your email for Fall schedule;
• Take 20 minutes to watch the Bella Sims interview on swimswam.com (w/Mel Stewart);
• Follow the results online for the Future's Meet (Richmond site, at the Collegiate School)- four of your teammates are racing down there this weekend;
• I'll post a workout each day right here on the blog during the break. Be sure to stay active over the break and when you're here in town, do what you can to get in the water a couple of times each week;
• Take good care of yourselves away from the pool and get excited for the SCY season!

With fins:

6 x 75 @ 1:30- 50 breast pull w/dolphin kick, 25 breast pull w/free kick- do flip turns

Take fins off...

16 x 25 @ :40 in sets of 4 as follows:

  1-2, 2 kicks 1 pull breast drill- feel feet squeeze together at the end of each kick

  3-4, breast pull free kick drill w/fast turnover (15m), then last 10m fast udk on stomach

Check HR after #16, then 150 easy choice backstroke drill/skulling by 25's

1:00 rest

2 times through:

4 x 50 swim-

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

  #3- swim breast/free by 25's @ :55

  #4- swim/kick breaststroke by 25's @ :55

4 x 50 swim as above, except all 4 x 50 are @ :50

2 x 150 swim back/breast/free by 50's @ 2:30, desc 1-2 to something juicy!

Check HR after 1st round, then go a 50 easy before round 2

Warmdown a bit before you get out. Be sure to take all your equipment with you and thank Erica on your way out for allowing us to train here this week. Enjoy your time off- but stay active! Be in touch as needed and try to get in the water once or twice a week. Have a great day!

Tuesday, July 23, 2024- written for SCM (outside at Lakeview Pool, 6:30-8a)

1 x 600- 300/200/100

1:00 rest

With boards, three times through:

2 x 50 kick on back @ 1:05- 

  25 cruise (focus on bodyline & rotation), 25 fast; 10m udk throughout

2* x 25 kick fast for time @ :45

No rest between rounds;

*in 2nd round, go 2 x 25 kick fast @ :45 and then 2 x 25 kick fast @ :35

*in 3rd round, go 6 total 25's kick fast (2 each @ :45/:35/:25)

After 3rd round, go 100 dr-k-dr-skulling by 25's

1:00 rest

4 rounds:

1 x 75 @ 1:15- 50 swim free br3 or 4/2 (add kick for 2nd 25), then 25 ra2 la2 free drill

1 x 125 swim free br3 or 4/2 @ 2:00- 75 long & strong then big kick for the last 50

No rest between rounds

Check HR after last round, then 150 drill/choice by 25's- in MRS (no free)

1:00 rest

4 x 200 as follows:

100 @ 2:00- 25 dolph kick w/boards (build), then 75 drill (ba-br-fr by 25's)

75 swim IM by 25's (no free) @ 1:30- get time, desc 1-4 to max effort

25 @ 1:00- kick fast free w/boards- goal is to break :20, every time!

No extra rest between rounds

With fins, finish up with AMRAP:

3 x 25 drill in MRS (no free) @ :40

2 x 75 swim (same stroke as 25's drill) @ 1:30, desc 1-2 to recklessly fast @ 1:40

No rest between rounds

Warmdown a bit before you get out, and be sure to thank Erica for allowing us to train here this week. Tomorrow we'll be here again, same time. Stay hydrated and wear your sunscreen if you have to be outside. Have a great day! 

Monday, July 22, 2024- written for SCM (outside at Lakeview Pool, 6:30-8a)

1 x 600- 300/200/100

1:00 rest

GREAT JOB RACING THIS WEEKEND!

Big shoutout to Naomi who qualified for the PVS Open Champs in her 400 Free with a 4:45.41!

With fins, some fly drilling (before we get to the 20/12/10 swimdown from the meet):

16 x 25 @ :40 in sets of 4-

1-4, go 3 dolph kick on side, then #4 is ra3 la3 fly drill- breathe to the front (every stroke!)

5-8, same except go 2/2

9-12, go 1/3

13-16, go all swim fly changing your effort from smooth & long (#1) to max effort (#4)

Check HR after #16, then take fins off and go 1 x 100 dr-k-dr-skulling by 25's

1:00 rest, then repeat set with NO FINS

After 2nd set, check HR and then go 1 x 150 drill/choice by 25's; then...

*Anybody who raced this past weekend, take three lanes for your 20/12/10 swimdown;

Everybody else...

Finish up with...

3* rounds of:

3 x 50 swim free br3 or 4/2 smooth & long @ :50- get avg time

2 x 50 swim free br3 or 4/2 long & strong @ :50- avg time should be faster than first 3 x 50

1 x 50 swim free br3 or 4/2 giddyup @ :50- get time, fastest of the set

2 x 25 swim fly @ :30- #1 is build, #2 is max effort- remember the breathing drills we did!

Check HR, then out & back easy between rounds

*in 2nd round, the 50's are 2/2/2; in the 3rd round, the 50's are 1/2/3

Warmdown a bit before you get out. Wear your sunscreen today and remember workout is here at Lakeview on Tuesday and Wednesday of this week, 6:30-8a each day. Be sure to thank Erica on the way out for having us here today so we can train. Have a great day!