Wednesday, May 27, 2027- NOVICE Group w/Kenzie

1 x 200 swim easy freestyle

1:00 rest

With fins:

  16 x 25 in sets of 4-

  1-2, ra2 la2 free drill- keep head still, strokes long, rotate hips evenly

  3-4, breast pull with free kick drill- press hands outside shoulders, get flat after each pull

Fins off...

1 x 50 swim easy freestyle/backstroke by 25's- do your flip turn

1:00 rest

Three times through:

  2 x 25 dolphin kick w/boards @ :50

  3 x 50 swim breaststroke/freestyle (by 25's) @ 1:20, desc 1-3

  1 x 50 kick fast breaststroke/freestyle by 25's @ 1:30

If there is time...

Work on starts before you go.

Do a great job with your HW tonight, see everybody on Friday!

Wednesday, May 27, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2* x 200 @ 3:30- 

  go 150 drill/kick on back by 25's, then last 50 kick wbds fast/easy by 25's

  1st 200 drill/kick is free, 2nd 200 drill/kick is no free (only 1 stroke)

6 x 50 swim free/no free by 25's-

  1-3 @ :50 (or @ :55)

  4-6 @ :45 (or @ :50)

Check HR, then 1:00 rest

3 times through:

6* x 75 @ 1:30-

  25 drill

  :05 rest

  25 swim fast, same stroke as drill

  25 max effort udk on stomach, only 1 breath

*3rd 75 is actually a single 50 swim free @ :40 (or @ :45) 

*5th 75 is a single 50 swim free @ :35 (or @ :40)

1 x 100 swim IM (last 25 is kick free on back), get time & desc 1-3

1:00 rest after each round

Rd1, the drill & swim on 75's is fly (go fly pull free kick drill)

Rd2, the drill & swim on 75's is back (go 8 kicks 1 pull backstroke drill)

Rd3, the drill & swim on 75's is breaststroke (go breast pull free kick drill)

LONG SWIM-

4 times through:

  150* swim IM (go 2 x 75's swim IM, no free)

  150* swim free br3 or 4/2

  50 kick max effort free w/boards

No rest between rounds of 350's

*effort on the 150 IM and 150 free increase from round to round, so Rd4 is giddyup!

50 kick free w/boards at the end of each round is always max effort

Check HR after 4th time through

If there is time, finish up with...

  25's from a dive in sets of 3 (walk back to the starting end)-

#1, swim 200 setup (fast, but not max effort kick), go to foot touch

#2, swim max effort, go to a foot touch

#3, swim max effort, go to a hand touch (a standard race "finish")

Go 1st round of 3 fly, 2nd round of 3 free, 3rd round of 3 choice (repeat if you have time)

Warmdown a 150 kick on back/choice by 25's. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Enjoy your time off tomorrow and get excited to race this weekend. Have a great day!

Wednesday, May 27, 2026- written for SCY (Senior's, AM)

Distance set- after warmup with the group

2 times through:

  

  6 x 100 swim free, go 2 each @ 1:25/1:20/1:15- hold same avg for all 6

   Check HR, then...

   1 x 300 pull w/choice equip

   1:00 rest

  6 x 100 swim free, go 2 each @ 1:20/1:15/1:10- hold same avg for all 6

   Check HR, then...

   1 x 300 pull w/choice equip

   1:00 rest

  6 x 100 swim free, go 2 each @ 1:15/1:10/1:05- hold same avg for all 6

   Check HR, then...

   300 choice

   After 2nd round...

1 x 150 race free from a dive

Warmdown as needed before you get out. Have a great day!

Tuesday, May 26, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

  1 x 150 @ 2:30, go drill/kick by 25's (build the kick)

  3 x 50 @ 1:00, swim/drill (build the 25 swim to race pace turn)

  1 x 150 @ 3:00- alternate kick/swim perfect- kick is at max effort w/bds (rd 2>>start sw/k)

No rest between rounds

Rd1 is free

Rd2 is choice no free (only one stroke)

After Rd2, check HR then get right into...

1 x 150 drill/choice by 25's

1:00 rest

2 times through:

  100 swim free br3 or 4/2 @ 1:30, go 75 smooth/25 add big kick

   100 kick wbds @ 2:00, go 25 max effort/75 easy kick

  100 swim free as above, go 50/50

   100 kick as above, go 50 max/50 easy

  100 swim free as above, go 25/75

   100 kick as above, go 75 max/25 easy

  150 @ 3:00- go 100 swim smooth & long/50 choice drill

   100 kick max effort w/bds for time

Check HR after each round, then go 50 easy

Rd1 kick is free

Rd2 kick is either dolphin kick or breast kick

3x:

  2 x 25 partner kick w/bds @ :45- fwd ss at midpool

  5 x 50 swim, odds & evens as follows-

   odds, swim IM order by 25's @ :50 (or @ :55)

   evens, swim strong/even free br3 or 4/2 @ :40 (or @ :45)

  After #5, :10 extra rest to get with partner...

  1 x 50 kick max effort with boards- partner style!

Get time & check HR

After 3rd round...

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

1:00 rest

With fins, finish up with...

  3 x 150 swim free br3 or 4/2 @ 2:30, desc 1-3 to max effort

  3 x 75 swim IM (by 25's, no free) @ 1:30, desc 1-3 to max

  6 x 50 swim choice, no free (1-3) or free (4-6) desc 1-3's to max effort @ 1:00

Warmdown a 150 choice/kick on back by 25's before you get out. Do an excellent job with your HW tonight & get excited for the Long Swim tomorrow. Have a great day!

Saturday, May 23, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:30- go 25 TOMBSTONE kick wbds, 50 drill/swim by 25's

6 x 50 @ :50, swim IM order/free by 25's (2 each, fly/free, back/free, then breast/free)

3 x 200 @ 3:10 (or @ 3:30), get times & desc 1-3 to fast:

  100 swim IM

  50 kick wbds (breast/free by 25's)

  50 swim free big kick

Check HR

3 times through:

  1 x 75 swim IM @ 1:10 (or @ 1:20)

  1 x 75 swim free, go 50/25 @ 1:00 (or @ 1:10)

  2 x 75 swim IM @ 1:10 (or @ 1:20), desc 1-2 to WYC

  1 x 75 swim free, go 25/50, faster than 1st 75 free

   get out...

  1 x 125 race IM (Rd1, 50 fly; Rd2, 50 back; Rd3, 50 breast) from a dive

   get times, add up for 375 total

Check HR, 1:00 rest between rounds

After 3rd time through...

1 x 300, go 200 pull w/shnorkel & choice equip; then 100 dr-k-dr-skulling by 25's

1:00 rest

Finish up with...

3* x 350 IM @ 6:00 as follows-

  75 swim of each stroke/50 kick free wbds; get times & desc 1-3 to max effort

  *#3 is from a dive in heats (compare #3 to add-up time of 3 x 125's)

Warmdown a 250 (odd 50's kick on back/even 50's choice). Do an excellent job with your HW this weekend (don't wait until Monday Night to get started), enjoy your time off but don't get sunburned. Short week next week, then we race next weekend- be ready to work on Tuesday & Wednesday. Have a great day!

Friday, May 22, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins & boards, 3 rounds:

  4 x 25 fly pull free kick drill @ :30

  1 x 50 fly kick w/bds @ :40* (*gets :05 faster by round)

  2 x 25 @ :10 rest-

   #1, race butterfly (br 1/1)

   #2, max effort udk on stomach

   Get time, subtract :10 for actual 50 time

Check HR, then 1:00 rest after each round

After 3rd round, take fins off & get right into...

150 kick on back/skulling, by 25's

1:00 rest

3* times through:

  6 x 50 (1 each, twice through)-

   50 swim strong/even free br3 or 4/2 @ :40 (or @ :45)

   50 swim fly/free by 25's @ :45 (or @ :50), br 1/1 on the fly

   50 swim/kick fly by 25's @ :50 (or @ :55), br 1/1 on the fly

  After #6...

  1 x 125 race- go 25 fly/50 free/50 free with big fat kick (BFK!), get time...

   hop out right away

  25 max effort udk FAD!

Check HR/1:00 rest between rounds

*in 3rd round, no fly (but no free)

After 3rd round, get right into...

1 x 450 pull free w/shnorkel-

  150 (50 move/100 smooth)

  150 (100 move/50 smooth)

  Hand touch, check clock...

  150 move, get time

Check HR

Work on skills until 7p (we might go "stations," with each lane working on a different skill for 6 minutes, then we'll rotate). 

Be sure to thank your parents for getting you to workout today, be ready to get your giddyup going tomorrow morning. Have a great day!

Thursday, May 21, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  4 x 25 kick on back @ :35-

   odds, focus on big sweeping udk's

   evens, small fast udk's

  2 x 125 @ 2:10-

   50 drill/swim by 25's, build the swim

   25 kick w/boards build

   50 swim/drill by25's, swim is max effort

  No rest between rounds

  Go 1st rd free/2nd rd choice no free (but only one stroke)

Check HR after 2nd round, then...

18 x 75 in rounds of 6-

  1-3, swim/kick/swim faster by 25's @ 1:20

  4-5, swim free br3 or 4/2 @ 1:00 (or @ 1:10), go 50/25

  #6, all kick max effort- go 25 on back/50 wbds @ 1:30

No rest between rounds

Change stroke for 1-3 in each round

After#18, check HR, then...

150 choice/skulling by 25's

1:00 rest

4 x 75 @ 1:30-

  25 "missile kick" on back

  50 back drill, go 8kicks 1 pull/up-down-over drill by 25's

8 x 25 w/fins @ :40, sit & spin drill

4 x 75- as above, no fins

Check HR, then continue right into...

300 pull free br3/7 by 50's w/choice equip (no shnorkel)- steady head position, long stroke

100 drill-drill-swim-skulling by 25's (1st 75 is backstroke)

1:00 rest

AMRAP-

  2 x 75 swim backstroke @ 1:10 (or @ 1:20), go 50/25

  3 x 100 swim @ 1:20 (or @ 1:30)-

   odds, swim free br3 or 4/2 (#1 is 75/25; #3 is 25/75)

   #2is 25 swim fly build/75 swim backstroke, focus on head back & tempo

  3 x 50 swim backstroke @ :50* (or @ :55*), get times

   hold faster avg by round

   *every 3rd rd is @ :45 (or @ :50)

Check HR after each round, then out & back easy

At 7:24p...

MYSTERY SET

  Today we went a 150 backstroke race for time

Warmdown a 150 before you get out (go kick/drill by 25's). Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow we'll do some speedwork in warmup, then take some time to work on skills. Have a great day!