Friday Morning, January 28, 2022- written for SCY at The D

Meet Warmup, then...

RACE DAY!!

Today we went:

6* x 125 @ 6:00 from a dive as follows:

3- modified IM (50 breaststroke instead of 25)

2- primary stroke, NO FREE

1- your choice

*you can go a challenge swim after #4 if you'd like (175 for time from a dive, primary stroke)- if you're faster than/equal to the time I give you, you can skip the last 2 x 125, and instead go to the shallow end and finish up with 24 x 25 @ :40- the usual in sets of 4

DISTANCE- 

Finish up with 350's free (pull or swim) desc @ :20 rest; pick one piece of equipment that you'll keep on throughout, mix up the other equipment as you go.

Warmdown a bit before you get out. Do an excellent job in school today- and with DRYLANDS. Regular schedule this week, including the St. James on Sunday (8-10a). Have a great day & enjoy the snow!

Thursday Morning, January 27, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ 1:00- ra2 la2 free drill

6 x 25-

odds choice drill @ :35

evens- FAST UDK @ :25

4 x 75 @ 1:20- 50 primary stroke drill, 25 sit & spin backstroke drill

8 x 25-

odds swim FAST @ :25

evens FAST UDK @ :35

Check HR, then take fins off & rotate 1 spot

3 rounds of:

4 x 75 (odds & evens) as follows:

odds- 25 kick on back, 50 swim choice FAST TURN

evens- 50 swim build to FAST TURN, hold speed, last 25 is FAST UDK

Go 4 @ 1:20/1:15/1:10

No rest between sets; check HR after #12, then rotate 1 spot

8 x 100 @ 1:30 (last 4 @ 1:25)-

odds- 25 dolph kick w/boards, 75 swim backstroke (focus on 4 FAST UDK's)

evens- 75 swim IM, 25 kick free w/boards

4 x 125 @ 1:40- 100 swim/25 kick on back; EXCEPT, #3 is all swim free br3 @ 1:30

Check HR, then rotate 1 spot

8 x 100 @ 1:30-

swim free br3/NO FREE by 50's desc to giddyup! Except...

#'s 3/5/7 are swim IM, all FAST

4* x 125 all kick, 75 w/boards, last 50 on back (4 FAST UDK's!)

*go @ 2:00/1:55/1:50/1:45 by 125's

Check HR, then rotate 1 spot

If there is time...

8 x 100-

odds- swim free or back @ 1:10 (make interval)

evens- swim 25 in primary stroke build to FAST TURN, last 75 is choice, but last 25 is 4th best stroke, all @ 1:20

4* x 125 as follows:

50 swim primary stroke (200 set up), 25 kick w/boards, 50 swim primary stroke FASTER

*By 125, go @ 2:00/1:55/1:50/1:45

Check HR & warmdown with...

6 x 50 @ 1:10- 15y swim FAST/35y drill PERFECT

Do an excellent job in school today- and with your DRYLANDS. Get excited for RACE DAY tomorrow, the regular schedule for the weekend (including the St. James group). Have a great day!

Wednesday Morning, January 26, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

W/fins, 3 times through:

6 x 25 @ :35 as follows:

1-2, choice drill

#3- all FAST UDK on stomach @ :20

4-6, breast pull w/free kick drill

3 x 50 kick @ :40*- kick on back, except #2 is an out & back, ALL FAST UDK

*interval on the 3 x 50 gets :05 faster by round.

No rest between sets

Check HR after 3rd round, then take fins off

2 rounds of:

4 x 25 @ :35- swim FAST breakout & 2 stroke cycles (primary stroke), then drill (same stroke)

3 x 100 swim @ 1:30*- 1st 25 is same stroke as 25's above (build to turn), then 75 swim choice

*100's are @ 1:20 in 2nd round

No rest between rounds

Check HR after 2nd set, then 1:00 rest

Two options today:

LONG SWIM-

2 times through:

3 x 350- 100 swim IM/75 kick on back, then 175 swim free (desc 1-3 to FAST)

After 3rd 350...

2 x 300 pull w/shnorkel & choice equip @ :10 rest, desc these to what you can...

After 2nd time through, check HR, then warmdown

STROKE GROUPS- 

AMRAP:

6 x 25 @ :35 (middle 2 x 25 @ :25)- start end of the pool is always FAST, turn end is drill

200- by 75/50/75 as follows:

75 swim at 200 setup, check time, then right into...

50 drill (same stroke)

:20 rest, get out...

75 from a dive FAST for time

Change strokes after every 3 rounds (25's & 200 are the same stroke)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Please remind your parents to be on the ZOOM tonight, we'll go over the meets for the next couple of months. Have a great day!

Tuesday Morning, January 25, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 125 @ 2:00- odd 25's are drill, even 25's are kick on back build (4 FAST UDK's)

1* x 75 @ 1:20- sw/k/sw by 25's; add 1 x 75 per round, and the interval gets :05 faster

No rest between rounds

Check HR after 3rd round, then rotate 1 spot

4 times through:

1 x 75 kick/swim/kick by 25's @ 1:20- last 25 is FAST UDK

2 x 50 swim in primary stroke-

odd rounds @ :50- FAST TURNS

2nd round @ :45- desc to RACE PACE

4th round @ :40- make the interval

No rest between rounds, check HR after 4th round, then rotate 1 spot

DISTANCE-

400 swim long & strong @ 5:30- get time

4 x 100 swim @ 1:15, #3 at Goal Pace

425 swim, better effort than 400, still @ 5:30

4 x 100 swim @ 1:15- odds at Goal Pace

450 swim, better effort than 425, still @ 5:30

4 x 100 swim @ 1:15, all swim at Goal Pace, except #2 is cruise

475 swim free, better effort than 450- goal is your 500 Free Goal Time

Check HR, then get fins

Finish up with...

9 x 150 swim @ 2:40, desc 1-3's to FAST; change stroke after each round of 3

STROKE GROUPS-

6 times through:

4 x 25 swim at RACE PACE @ :40

4 x 50 @ :50, desc 1-4 to giddyup

4 x 25 swim at RACE PACE @ :25

BROKEN 100- 2 x 50 swim @ :10 rest, 1st 50 from a dive, 2nd 50 from a push

100 drill/kick/drill/skull by 25's between rounds

Go 2 rounds primary stroke, 1 round choice

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to FAST; change strokes after each round of 3

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule through the end of the week- with RACE DAY on Friday, get ready...Have a great day!

Monday Morning, January 24, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- 50 drill, 25 swim, build the swim

3 rounds of:

3 x 50 drill/kick by 25's @ 1:00- kick is halfway UDK on back

2 x 25 swim build to 200 setup @ :35- same stroke as 50's drill above

2 x out & backs- all FAST UDK @ :35 (#2 is @ :25)

1* x 50 swim FAST TURN @ :40, same stroke as 50's drill & 25's swim

No rest between rounds

*add 1 x 50 in each round

1:00 rest after 3rd round, rotate 1 spot, then get right into...

19 x 50 @ :50-

odds are kick w/boards, desc 1-10 to something JUICY!

evens- swim choice, FAST TURNS

Check HR again, then 1:00 rest

4 x 100 kick w/boards @ 1:40- #3 is on back, focus on FAST UDK's; desc 1-4

1 x 175 swim long & strong free br3 (or back)- get time

:20 rest

1 x 200 swim- same stroke as 175, equal to or faster than the time you went on the 175

1:00 rest, check HR

4 x 100 kick @ 1:35- as above

1 x 150 swim long & strong free br3 (or back)- get time

:20 rest

1 x 175 swim- same stroke as 150, equal to or faster than your time from the 150

1:00 rest, check HR

4 x 100 kick @ 1:30- as above (go 50 kick w/boards, 25 swim, 25 kick on back if missing interval)

1 x 100 swim IM- good effort, FAST turns- get time

:20 rest
1 x 125 swim free br3 (or back)- equal to or faster than your 100 IM time

Check HR, get fins

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to giddyup!

Warmdown a bit before you get out. Do an excellent job in school today-and with your DRYLANDS. Regular schedule this week; make sure you get in to the club website and commit to our meet on February 6. Have a great day!

Sunday Afternoon, January 23, 2022- written for SCY at Claude Moore (St. James Group- no LCM available at StJ today)

1 x 600- 300/200/100

1:00 rest

7 x 100 @ 1:45- all drill, except #'s 3/5/7 are swim/kick by 50's @ 1:30

18 x 50 in 3 sets of 6:

1-2, swim IM order (NO FREE) by 25's @ :50

#3- swim free br3 w/FAST TURN @ :35

4-5, swim/kick by 25's NO FREE @ :50

#6- swim free br3 w/FAST TURN @ :35 

Check HR after #18, then 1:00 rest- rotate 1 spot

2 rounds of:

1 x 100 choice @ 2:00- can be drill, kick, whatever you need to get ready...

8 x 25 swim at RACE PACE @ :40- keep track of times

1 x 300 swim free (or back) desc 100's 1-3 to what you can

6 x 25 swim at RACE PACE @ :25- same great effort, less rest; keep track of times

Check HR, then...

MYSTERY SET after each round

After 1st round, 1 x 75 RACE from a dive

After 2nd round, 1 BROKEN 100 RACE (1st 50 from a dive, :10 rest, 2nd 50 from a push)

Finish up with...

4 x 50 swim NO FREE/choice by 25's @ :55

1 x 75 swim free br3 @ :55

4 x 50 swim- as above, @ :50

1 x 75 swim free br3 @ :50

4 x 50 swim- as above, @ :45

1 x 75 swim free br3 @ :45

Check HR

Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Regular schedule this week at all three sites. Have a great day!

Saturday Morning, January 22, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 100 @ 1:40- 75 breast pull w/dolph kick & flip turns, last 25 is FAST UDK on stomach

Take fins off...

15 x 25 in sets of 3:

1-2, breast pull w/free kick @ :40

#3, FAST UDK dolphin kick @ :35* (*gets :05 FASTER by round, so last 25 is @ :15!!)

Check HR, :30 rest, then...

1 x 75 swim breaststroke, desc the 3 x 25's to FAST

Check HR again, then 1:00 rest

2 sets of:

3 x 100 swim free br3 @ 1:25- 3rd 25 is always breaststroke, except 2nd 100 is swim IM @ 1:35

3 x 50 swim/kick breast by 25's @ :55, desc 1-3 to what you can

1 x 100 swim/kick w/boards (by 50's) FAST for time @ 1:45

3 x 100- as above, except all 3 are @ 1:25

3 x 50- as above

1 x 100- as above, FASTER than 1st 100

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

2 x 250 swim or pull free w/shnorkel @ 3:30 desc 1-2 to what you can, giddyup on #2

Check HR, 1:00 rest between rounds

Warmdown a bit before you get out. If you're staying for the clinic, get out & get something to drink before we get started (open turns today). Regular schedule tomorrow, except the St. James group is at CM, 4:30-6:30p. Have a great day!