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SCY Warm up 3 x 100 1:45 3 x 100 1:45 25fist drill/25swim 3 x 100 1:45 25st/25fr 3 x 100 1:30 Kick set 1 x 400 8:30 1 x 100 2:15 best effort IM/stroke set (John Sylvester's Fav Set) 4 x 25 :25 [1 of each stroke] 8 x 25 :30 [2 of each stroke] 12 x 25 :35 [3 of each stroke] 16 x 25 :40 [4 of each stroke] Free/pull set 20 x 50 :50 hold strong pace Rest :30 1 x 500 best effort holding pace Warm down 4 x 50 1:00 Total: 4400
SCY Warm up 4 x 125 2:15 10 x 50 1:00 choice Kick set 1 x 200 4:30 8 x 25 :40 sprint Stroke set 4x 2 x 25 :40 perfect stroke 1 x 125 2:30 IM [RD1 fly, RD2 back, RD3 brst, RD4 choice] Sprint set 6x 1 x 75 1:20 easy 1 x 75 1:20 sprint [All rounds are choice] Free/pull set 4x 1 x 200 3:00 1 x 100 1:30 1 x 50 :45 [Desc each swim by round] Warm down 4 x 50 1:00 Total: 4600
SCY Warm up 4 x 100 1:45 6 x 50 1:05 stroke 2 of each 4 x 100 1:30 6 x 50 1:15 kick 25fast/25easy Main set 2x 1 x 50 1:10 fly drill 6 x 25 :40 fly desc 1-3/4-6 1 x 50 1:10 back drill 6 x 25 :40 back desc 1-3/4-6 1 x 50 1:10 brst drill 6 x 25 :40 brst desc 1-3/4-6 [Fly drill: 2 right arm only, 2 left, 2 both arms] [Back drill: Right arm only x 25, left arm only x 25] [Brst drill: Flutter kick with breasstroke arms] Free/pull set 1 x 400 5:45 long & strong 2 x 200 3:00 neg split 4 x 100 1:30 desc 1-4 8 x 50 :45 strong Warm down 4 x 50 1:00 Total: 4400
SCY Warm up 2 x 200 3:15 4 x 100 2:00 25st/25fr 8 x 50 :50 choice Main set 1 x 200 4:30 kick 1 x 200 3:30 IM 1 x 200 3:00 pull 2 x 100 2:15 kick 2 x 100 2:00 IM/stroke 2 x 100 1:30 pull 4 x 50 1:15 kick 4 x 50 1:05 stroke choice 4 x 50 :45 pull Sprint set 5x 1 x 50 1:00 easy 2 x 25 :45 sprint 2 x 25 :45 easy 1 x 50 1:00 sprint [RD1 best stroke (no free), RD2-3 choice stroke, RD4-5 free/choice] [All easy swims can be free] Warm down 4 x 50 1:00 Total: 4200
SCY Warm up 4 x 75 1:20 4 x 75 1:30 25st/25fr/25st 4 x 75 1:10 4 x 75 1:30 IM Kick set 4 x 125 2:45 last 25 fast Stroke set 4x 6 x 25 :40 2-drill, 4-swim 1 x 100 2:15 strong [RD1 fly, RD2 back, RD3 brst, RD4 free] [Fly drill: 2 strokes left arm, 2 right, 2 both] [Back drill: double-arm swim] [Brst drill: 2 kicks, 1 pull...breathe on pull only] [Free drill: swim right arm only, breathe left / swim left arm only, breathe right] Free/pull set 6 x 75 1:10 last 25 strong 1 x 75 1:10 easy 5 x 75 1:05 neg split 1 x 75 1:10 easy 4 x 75 1:00 desc 1-4 1 x 75 1:10 easy 3 x 75 :55 make them 1 x 75 1:10 easy Warm down 4 x 50 1:00 Total: 4550
Back from the hurricane and back from USMS Convention...it's been a long two weeks and we're happy to be getting back to normal. SCY Warm up 3 x 100 1:45 6 x 50 1:15 stroke 2 of each 3 x 100 1:30 Kick set 6 x 50 1:15 25fast/25easy Main set 4 x 50 1:10 fly [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong] 4 x 50 1:10 back [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong] 4 x 50 1:10 brst [#1/2 2 kicks,1 pull, #3 perfect stroke, #4 strong] 4 x 50 1:10 free [#1 catchup, #2 fist drill, #3 perfect stroke, #4 strong] 3 x 50 1:05 fly desc 1-3 3 x 50 1:05 back desc 1-3 3 x 50 1:05 brst desc 1-3 3 x 50 1:05 free desc 1-3 2 x 50 1:00 fly 25fast/25easy 2 x 50 1:00 back 25fast/25easy 2 x 50 1:00 brst 25fast/25easy 2 x 50 1:00 free 25fast/25easy 1 x 50 :50 fly strong 1 x 50 :50 back strong 1 x 50 :50 brst strong 1 x 50 :50 free strong Free/pull set 3 x 300 4:15 long & strong Warm down 4 x 50 1:00
SCY Warm up 4 x 150 2:30 4 x 100 1:45 50st/50fr 4 x 50 :50 choice Kick set 8 x 50 1:15 25fast/25easy Main set 4x 4 x 25 :40 perfect stroke 2 x 50 1:05 desc 1 x 100 2:00 IM/stroke [RD1 fly, RD2 back, RD3 brst, RD4 free] Free/pull set 4 x 150 2:15 long & strong 4 x 150 2:05 desc 1-4 4 x 150 1:55 strong Warm down 4 x 50 1:00 Total: 4800
SCY Warm up 4 x 75 1:15 6 x 50 1:05 stroke 2 of each 3 x 100 1:30 12 x 25 :30 Kick set 3 x 100 2:15 6 x 25 :40 sprint Main set 5x 1 x 75 1:30 build 1 x 50 1:00 sprint 1 x 25 1:00 easy [RD1 best stroke, RD2/4 stroke choice, RD3/5 free/choice] Free/pull set 2x 4 x 100 1:30 long & strong 4 x 75 1:05 neg split 4 x 50 :50 desc 4 x 25 :30 fast Warm down 4 x 50 1:00 Total: 4600
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM 4 x 100 1:30 4 x 75 1:45 kick Main set 4x 1 x 100 2:00 IM 1 x 75 1:40 kick 1 x 50 1:00 stroke 1 x 25 :40 free Free/pull set 4x 1 x 300 4:15 4 x 75 1:05 desc 1-4 Warm down 4 x 50 1:00 Total: 5000
SCY Warm up 1 x 300 4:30 3 x 100 2:00 50st/50fr 3 x 100 1:30 desc 1-3 Kick set 6 x 50 1:15 desc 1-3/4-6 6 x 25 :40 sprint Main set 4 x 25 :25 IM order 3 x 100 2:00 50fly/50free desc 1-3 4 x 25 :30 IM order 3 x 100 2:00 50back/50free desc 1-3 4 x 25 :35 IM order 3 x 100 2:00 50brst/50free desc 1-3 4 x 25 :40 IM order 3 x 100 2:00 50freefast/50free desc 1-3 Free/pull set 4 x 100 1:30 desc 1-4 1 x 200 3:00 strong 3 x 100 1:30 desc 1-3 1 x 150 2:15 strong 2 x 100 1:30 desc 1 x 100 1:30 strong 1 x 100 1:30 mod 1 x 50 :45 strong Warm down 4 x 50 1:00 Total: 4650
SCY Warm up 3 x 100 1:45 4 x 75 1:30 IM/stroke 4 x 75 1:15 desc Kick set 4 x 75 1:45 last 25 fast Main set 3x 1 x 25 :40 fly or brst 1 x 50 1:00 back or free 1 x 75 1:30 brst or fly 1 x 100 2:00 free or back Sprint freestyle set 3x 1 x 25 :30 easy 1 x 50 1:00 mod 1 x 75 1:15 build 1 x 100 1:45 sprint Free/pull set 3x 4 x 100 1:30 desc 1-4 1 x 200 3:00 strong Warm down 4 x 50 1:00 Total: 4700
SCY Warm up 1 x 250 4:15 5 x 50 1:05 stroke 2 x 125 2:00 5 x 50 :50 desc Kick set 1 x 250 5:30 5 x 50 1:15 25fast/25easy 1 x 100 easy swim Main set 3x 1 x 100 2:00 stroke 1 x 100 2:00 IM 1 x 100 2:00 free [RD1 stroke fast, RD2 IM fast, RD3 free fast] [Non fast swims are perfect stroke] Free/pull set 1 x 400 6:00 long & strong 1 x 300 4:30 neg split 1 x 200 3:00 last 50 fast 1 x 100 1:30 mod 1 x 100 1:20 mod 1 x 200 2:40 last 50 fast 1 x 300 4:00 neg split 1 x 400 5:20 best effort Warm down 4 x 50 1:00 Total: 4700
SCY Warm up 1 x 200 3:15 4 x 100 1:45 50catch-updrill/50swim 4 x 100 2:15 kick 8 x 25 :40 choice Main set 4x 1 x 150 3:00 50kick/50drill/50swim 1 x 75 1:30 IM 3 x 25 :40 stroke desc 1-3 [RD1 fly, RD2 back, RD3 brst, RD4 choice] [Fly drill: one arm, switching every three strokes] [Back drill: 25 right arm only, 25 left arm only] [Brst drill: 2 kicks, 1 pull breathing only on pull] [Free drill: Fist drill] Sprint set 4x 1 x 25 :30 easy 1 x 25 :30 fast 1 x 25 :30 fast 1 x 25 :30 easy [All swims are choice] Free/pull set 5 x 75 1:10 5 x 75 1:05 5 x 75 1:00 5 x 75 :55 Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 5 x 100 1:45 6 x 50 1:05 stroke 2 of each 4 x 50 :50 desc Kick set 2 x 150 3:20 8 x 25 :40 sprint Main set 3x 6 x 25 :40 stroke 2 of each 1 x 150 3:00 IM strong Sprint set 4x 1 x 50 1:00 mod choice 2 x 25 :30 sprint choice Free/pull set 5 x 150 2:15 long & strong 4 x 150 2:00 desc 1-4 1 x 150 best effort Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/st 4 x 75 1:45 kick 4 x 100 1:30 Main set 10 x 75 1:20 strong last 25 10 x 50 1:05 build 10 x 25 :40 sprint Odds: stroke, Evens: free on all Free/pull set 3 x 200 3:00 desc 1-3 1 x 200 3:15 strong 3 x 100 1:30 desc 1-3 1 x 100 1:45 strong 3 x 75 1:05 desc 1-3 1 x 75 1:15 strong 3 x 50 :45 desc 1-3 1 x 50 :45 strong Warm down 4 x 50 1:00 Total: 4800
SCY Warm up 4 x 150 2:30 3 x 100 1:45 50fist drill/50swim 6 x 50 1:00 choice Kick set 2 x 100 2:15 4 x 50 1:05 Main set 4x 4 x 25 :40 perfect stroke 1 x 50 1:00 easy free 1 x 100 2:20 fast 85% [RD1/3 stroke/IM, RD2/4 choice] Free/pull set 3 x 200 3:00 long & strong 3 x 200 2:50 neg split 3 x 200 2:40 desc 1-3 Warm down 4 x 50 1:00 Total: 4600
SCY Warm up 2 x 200 3:15 4 x 75 1:30 IM/stroke 4 x 100 1:30 Kick set 4 x 125 2:45 last 25 fast Main set 4x 1 x 50 1:00 25fast/25easy 1 x 50 1:00 fast 1 x 50 1:00 easy 2 x 25 :40 12.5fast/12.5easy 2 x 25 :40 fast 2 x 25 :40 easy [RD1 fly, RD2 back, RD3 brst, RD4 free] Free/pull set 15 x 100 1:30 alt 2 strong/1 easy Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 4 x 100 1:45 4 x 100 2:00 IM/stroke 8 x 50 1:00 desc 1-4/5-8 Main set 1 x 300 5:30 IM 1 x 300 6:30 kick 1 x 300 4:30 free 1 x 200 3:30 IM 1 x 200 4:30 kick 1 x 200 3:00 free 1 x 100 1:45 IM 1 x 100 2:15 kick 1 x 100 1:30 free Free/pull set 2x 1 x 400 5:45 long & strong 8 x 50 :45 desc 1-4/5-8 Warm down 4 x 50 1:00 Total: 4800
SCY Warm up 2 x 250 4:15 5 x 100 1:45 50st/50fr Kick set 6 x 75 1:45 last 25 fast 1 x 50 easy swim Stroke set 3 x 125 2:30 IM [#1 50 fly, #2 50 back, #3 50 brst] 3 x 75 1:30 IM desc 1-3 3 x 50 1:05 stroke 1 of each 6 x 25 :40 stroke 2 of each fast Sprint freestyle set 1 x 25 :30 easy 1 x 25 :30 sprint 1 x 25 :30 easy 2 x 25 :30 sprint 1 x 25 :30 easy 3 x 25 :30 sprint 1 x 25 :30 easy 4 x 25 :30 sprint 1 x 25 :30 easy 5 x 25 :30 sprint Free/pull set 1 x 300 4:30 long & strong 2 x 150 2:15 last 50 strong 3 x 100 1:30 desc 1-3 4 x 75 1:05 last 25 strong 6 x 50 :45 Warm down 4 x 50 1:00 Total: 4600
SCY Warm up 2 x 150 2:45 6 x 50 1:05 stroke 2 of each 3 x 100 1:30 Kick set 2x 1 x 125 2:45 3 x 25 :45 sprint Sprint set 4x 1 x 25 :45 1 x 50 1:00 1 x 75 1:15 1 x 100 1:45 [RD1 100 fast, RD2 75 fast, RD3 50 fast, RD4 25 fast] [All swims are choice] Main set 4x 1 x 25 :40 mod 1 x 25 :40 build 1 x 25 :40 easy free 1 x 125 2:30 strong [RD1 best stroke, RD2 choice stroke, RD3/4 choice including free] Free/pull set 6 x 200 3:00 neg split Warm down 4 x 50 1:00 Total: 4500
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