Thursday, August 28, 2025- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8* x 25 @ :35 breast pull with free kick

  *#3&6 are fast udk @ :20

7 x 50 odds/evens-

  odds, breast pull w/2 dolph kicks @ :55 (do flip turns)

  evens, kick @ :45, go afaycg fast udk, then kick free on back w/arms pointed UP

12 x 25 in sets of 4:

  1-2, choice stroke drill @ :35 (same drill)

  #3- swim build to fast finish @ :35 (same stroke as drill 25's above)

  #4- fast udk on stomach @ :15

Check HR after each round

Change stroke after each round

:30 extra rest after 2nd rd of 4

Fins off after #12, then 50 easy

1:00 rest

4 rounds of:

  6 x 50 swim breast/free by 25's @ :55* (*2nd rd @ :50, 3rd rd @ :45; 4th rd choice @ :50)

    desc 1-3's

  1 x 100 swim free br3 or 4/2 @ 1:30- go smooth/add kick by 50's (change gears for 2nd 50)

  1 x 100 swim 50 back/25 breast/25 free @ 1:30- get time, desc 1-4

  4 x 25* kick max effort w/bds @ :45

Check HR after each rd, then out & back easy

1:00 rest between rounds

*in 2nd rd, go 25/50/25 kick @ :45/1:00/:45

  in 3rd rd, go 2 x 50 kick @ 1:10

  in 4th rd, go 75/25 kick @ :15 rest

Warmdown a bit before you get out. Do an excellent job with your HW tonight and try to get in for a swim over the weekend. Have a great day!

Wednesday, August 27, 2025- written for SCY

1 x 600- 300/200/100

1:00 rest

3 rounds of:

  4 x 25 choice drill @ :35 (same stroke), except #4 is fast udk (afaycg)

  1 x 50 swim/kick by 25's (same stroke as 25's drill), get time & desc 1-3, all @ 1:20

No rest between rounds; pick one stroke & stick with it 

2 times through:

  14 x 50, odds & evens-

    odds, go drill/kick on back by 25's @ 1:00- kick is free on back with arms pointed UP

    evens, kick w/boards @ 1:10- get time & desc 1-7 to max effort

  Check HR after last 50 (go different kick in rd2)

  1 x 450 pull w/shnorkel & choice equip, desc 150's 1-3 (hand touch at 150/300 to check times)

1:00 rest between rounds, check HR

Finish up with:

6 x 350 as follows-

  odds, go 7 x 50 as follows:

   odd 50's @ :55, swim/kick by 25's @ :55 in MRS (not free) desc 1-4

   even 50's @ :45, swim strong & even free br3 or 4/2

  even 350's:

    200 swim free br3 or 4/2- about 85% effort here, keep it smooth & long; then...

    150 kick free w/boards desc the50's 1-3 to faster & faster & faster (total time should get faster, too)

Check HR, then 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job with your HW tonight & be thinking about your SCY goals for the upcoming year. Have a great day!

Tuesday, August 26, 2025- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:45-

  125, drill (perfect)/swim build by 25's

  last 25, choice skulling

Check HR, then...

3 rounds:

  4 x 50 drill/kick build on back by 25's (4 fast udk's off wall), all @ 1:00

  2 x 75 @ 1:20- 50 swim (smooth/add kick by 25's), last 25 kick w/bds, desc 1-2

  6 x 25 partner kick w/bds @ :50 (middle 2 x 25 on back, still partner style)-

    go 12y fast dolph* kick/fwd ss/12y fast free kick) (*breast kick on 2nd rd)

  1 x 150 kick w/bds-

    rd1, go fast easy by 25's

    rd2, go 50 fast/25 easy

    rd3, max effort/get time- giddyup here

Check HR after each round, then out & back easy (only to halfway)

Finish up with:

AMRAP-

  2 x 50 swim IM order by 25's @ :55, fast turns each time (no free)

  1 x 50 swim free br3 or 4/2, go smooth/big fat juicy kick by 25's, all @ :55*

   *gets :05 faster by round, how low can you go?!?

Warmdown a bit before you get out (approx 350 yds). Do an excellent job with your HW tonight, be thinking about your SCY goals for the upcoming year. Have a great day!

Wednesday, August 20, 2025- written for LCM

Test Post...

1 x 600- 300/200/100

1:00 rest

With fins:

  18 x 50 in sets of 6 as follows-

    1-4 @ 1:00

      odds, stroke drill

      evens, 35m swim (build) same stroke as drill, last 15m fast udk

    #5, kick on back fast @ :45

    #6, fast udk as far as you can go (then kick on back w/arms pointed up to the end) @ 1:30

Go 6 free/6 MRS no free/6 choice (all the same stroke for 6 choice)

Check HR, then fins off

1:00 rest

3 x 400 pull @ :20r w/shnorkel & choice equip; 

  go smooth & long on 1st 200, desc the 200 1-3 to what you can

Check HR