Preparing for USMS Summer Long Course Nationals, buckets played an important part getting my feel back in the water... especially butterfly.  I only did about a dozen sessions on the buckets in the summer of 2022, but it was enough to feel the difference and get results!
 

Hitting the 5000 Mark

 Finally able to get 90 minutes in cooler water, and I got to write up the workout for the group.  Most did the 4450 total short course yards, but Kurt Macha and I did the ALT workout that gave us a total of 5000 yds!  It felt good to be back!!!

A Couple of Saturday Workouts SCY 90 minutes

 

SATURDAY 2.26.2022

6:30AM 1400 yds 6:53am 1700 yds 7:00am 2450 yds 7:15am 2750 yds 7:22am 3050 yds 7:28am 3250 yds 7:35am 4850 yds 7:59am 5000 yds

4 x 350 warm up on 5:30   12 x 25 E/F Choice on :30   3 x 250 Stroke/Choice on 4:30   12 x 25 E/F Free on :30   2 x 150 Free on 2:15   8 x 25 E/DIVE on :45   4 x 400 PULL DESCEND ON 6:00   150 swim down TOTAL

SATURDAY 2.19.2022

6:30AM 1000 yds 6:47am 1750 yds 7:03am 2350 yds 7:14am 2575 yds 7:19am 2975 yds 7:32am 3200 yds 7:37am 4200 yds 7:52am 4500 yds

8 X 125 ON 2:00 WARMUP  - - - 1 min. between sets - - - 3 X {5 x 50 on 1:00 DESCEND}  - 1 min. - 2 X 300 ON 5:00 KICK W/ FINS - 1 min. - 3 X 75 ON 1:15 BUILD - 1 min. - 4 X 100 ON 3:00 DIVE - 25 FAST/75 MODERATE - 1 min. - 3 X 75 ON 1:15 BUILD - 1 min. - 5 X 200 PULL ON 3:00 - 0 min. - 300 swim down TOTAL

Pyramids, up and down

Saturday Morning for 2 Groups 75 minutes

 

Wed Dec 22 2021
1 MINUTE BETWEEN SETS
8:30am
5 x 100 free/back on 1:40
4 x 50 fly kick fins on side on 1:00
8 x 25m no fins Sprint to middle on :45
-1 min - 8:49am -
300m pull on 4:30
3 x 200 on 2:40
3 x 100 on 1:20
-1 min - 9:15am
200m pull on 3:00
2 x 200 on 2:40
2 x 100 on 1:20
-1 min - 9:30am
100m pull on 1:30
1 x 200 on 2:40
1 x 100 on 1:20
-1 min - 9:37am
1000 kick on 15:00
9:53am
6 x 50 back swim down on 1:00
4900 TOTAL

 

Short Course Meters Training December 6, 2021

 

Monday 12.6.2021

8:30am 1000 8:49am 1600 9:05am 1800 9:10am 1850 9:13am 3650 9:43am   9:49am 4100 SCM

8 x 125 warmup on 2:10  - - - 1 min. between sets - - - 6 x 100 kick on 2:30  - 1 min. - 4 x 50 Build on 1:00  - 1 min. - 2 x 25 Blast on 1:00  -`1 min. - 6 x 300 Pull on 4:50 -   1 min – 4 x 50 Build on 1:00 2 x 25 Blast on 1:00 200 Swim Down TOTAL