Tuesday, July 22, 2025

Tuesday, July 22, 2025- written for SC (LR/AR), get in where you can

1 x 600- 300/200/100
1:00 rest

You can go the Meet Warmup if you'd like, or try the following (do the 25's after the Meet Warmup)-

Go @ :10 or :15 rest if no pace clock...
  6 x 75 @ 1:20-
  drill/kick/drill by 25's
  4 x 125 @ 2:00-
   50 swim/drill by 25's, middle 25 skulling, 50 swim/drill by 25's- build the swim to fast turn
  9 x 50's in sets of 3's-
    1-2 @ 1:00, go swim/kick by 25's, moderate desc on the swim
    #3, swim all free br3 or 4/2, strong & even @ :50
Check HR, then 50 easy

Finish up with...
20 x 25 @ :45 (or @ :20 rest), "the usual" in sets of 4, change strokes as you'd like


Warmdown a bit before you get out. Stay out of the sun if possible and sip your water throughout the day. Get excited to race at Future's!

Monday, July 21, 2025

Monday, July 21, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100
1:00 rest

14 x 50, odds/evens as follows:
  odds, 35m drill/15m swim build to fast finish @ 1:00 (include MRS)
  evens, 35m kick on back/15m fast udk @ 1:15, get time & desc 1-7 to giddyup
Check HR after #14/1:00 rest

2 rounds of (LRoth/ARizz, 1 round, go @ :10-:15 rest if no pace clock)-
  3 x 50 swim strong/even free br3 or 4/2 @ :50 (SrP @ :55)
  3 x 100 @ 1:50, swim 50 free smooth & long/2nd 50 is 35m swim MRS then last 15m drill MRS
  3 x 50 swim strong/even free br3 or 4/2 @ :45 (SrP @ :50)
  3 x 150 @ 3:00 as follows-
    swim IM (no free) by 50's
    desc 1-3 to fast; 
    each 50 is 35m swim/last 15m fast udk (only 1 breath)
  3 x 50* @ 1:05 in MRS, go 35m swim/last 15m udk (1 breath), desc 1-3 to fast
    *can be diff stroke in Rd2, but same stroke for all 3
Check HR/out & back easy after 1st rd (100 easy after 2nd rd)
1:00 rest

LRoth/ARizz, finish up with 25's (12 or 16, as you feel) @ :45 (or :20-:30 rest)-
    "the usual" in sets of 4, change stroke after 4 x 25

Everybody else-
  6 rounds of:
  4 x out/backs @ 1:00, go past 15m buoy-
    go fast udk out/fwd ss/swim max effort back
  1 x 50* kick max effort w/boards @ 1:20, get time
  1 x 100 swim free br3 or 4/2, go smooth/add big kick by 50's, all @ 2:00
No rest between rounds
*odd rds, 50 kick w/bds is free; even rds, 50 kick w/bds is dolph or breast kick

If there is time...

Finish up with:
24 x 25 w/fins @ :45, "the usual" in sets of 4 (change stroke by rds of 4)


Warmdown a bit before you get out. Stay hydrated today & wear your susncreen; be sure to thank Heather for running the workout today. Have a great day!


Sunday, July 20, 2025

Sunday, July 20, 2025- written for LCM (Sr Blue/Sr Prep @ 9a)

1 x 600- 300/200/100
1:00 rest

With fins,
  12 x 50 in 3's-
  1-2, 35m drill/15m fast udk (no breath) @ 1:00
  #3, swim 25m fast/25m fast udk (1 breath) @ :50
Go 1-6 free, 7-9/10-12 no free (same stroke for all 3)
Check HR after #12, then fins off & get right into...

1 x 400 pull free-
  1st 200, w/shnorkel & buoy, smooth & long on odd 50's, build tempo on even 50's
  2nd 200- no shnorkel, br3 on odd 50's and br7 on even 50's
Check HR/1:00 rest

15 x 100 in sets of 5-
  1-4, swim free br3 or 4/2 @ 1:40, go smooth & long on 1st 50 then add kick for 2nd 50
  #5, swim/kick free by 50's fast @ 2:00
  6-10, swim 75 IM (25 of each, no free), last 25 kick on back, all @ 2:00 desc 1-5
  11-15, go odds swim/kick by 50's in MRS (no free) @ 2:00 desc; evens are swim free @ 1:30)
Check HR, then out/back easy

With fins, 2* rounds of:
  3 x 150 swim free br3 or4/2 @ 2:40, desc 1-3 to max effort
  3 x 100 swim 75m MRS (no free)/last 25m fast udk, all @ 2:00 desc 1-3 to max effort
  3 x 50 kick on back @ 1:10, desc 1-3 to max effort
Check HR/1:00 rest between rounds
*can switch strokes on the 3 x 100 for 2nd round


Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure to thank Heather for running the workout today. Have a great day!

Friday, July 18, 2025

Friday, July 18, 2025- written for LCM (Sr Blue @ 6a)

Meet Warmup, then...

With fins, 5 rounds of:
Each round @ 2:30-
  Fast udk on stomach to 15m (no breathing, you can go 15m w/fins & no breath)
  Fast streamlined vertical dolphin kick for :10
  Fly pull w/free kick drill to the far end
  :20 rest
  Now going back to the start end...
  35m swim fly build to max effort by midpool
  Last 15m fast udk on stomach, this is max effort here!
Check HR after each round
Lots of rest here so your effort should be high
After 5th round, easy back to the start end/fins off, then...

1 x 200 in MRS (no free)-
  go dr-k-dr-skulling by 50's
  1:00 rest

RACE DAY Set-

4 rounds of:
(Go 3 rounds in MRS (no free), 1 round choice)
   4 x 25 swim max effort from a dive, get times 
     *go :10 apart on a "zero" not a "five" until everyone has gone (no set interval)
     *After you get your time for the 25, continue to the end and get out for the next 25
     *figure avg time for the 25's and multiply by 3 (for a 75m time)
     * after the 4th 25...
    1 x 75 race from a dive, trying to be within :02 of your avg 25 time (x3)
      *go 3 people per round for the 75, :10 apart
      *easy choice to finish each 100 then get out
1:00 rest between rounds


If there is time, finish up with...

With fins, 25's @ :45- go "the usual" in sets of 4; change stroke for each round of 4


Warmdown a bit before you get out. Wear your sunscreen today & drink your water, be sure to thank Heather for running he workout. Have a great day!

Thursday, July 17, 2025

Thursday, July 17, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100
1:00 rest

With fins, 3 rounds of:
  4 x 50 @ 1:05, go 35m drill/last 15m fast udk
  1 x 100 @ 2:00-
    25m fast udk (one breath only)
    25m drill (same stroke as 50's above)
    25m swim build to race pace
    25m max effort udk (one breath only)
Check HR after each round
Go free/MRS (no free)/choice (only one stroke) by round
No additional rest between rounds
Fins off 100 easy on back after 3rd round/1:00 rest

12 x 50 in sets of 3:
  #1 @ 1:10, go 35m fly drill/15m dolph kick on side
  #2 @ 1:00, go 35m swim fly build to max effort/last 15m fast udk on stomach
  #3 @ :50, swim free br3 or 4/2- strong & even here, be under :40
No rest between rounds of 3
Check HR after #12, then out/back easy
1:00 rest
 
4 rounds of:
  1 x 150 @ 2:45, as follows:
    50 moderate kick on back
    50 drill in MRS (no free)
    Hand touch/check clock
    50 swim long & strong free br3 or 4/2, get time
  3 x 50 swim at 200 goal pace in MRS @ 1:05-
    #1 is from a dive (backstrokers dive in roll onto back)
    #2-3 from a push
Check HR after 3rd 50 goal pace, then :30 extra rest/get out
  1 x 50* from a dive (same stroke as 50's goal pace)- go 35m swim max effort/last 15m fast udk
  *How close can you get to your 50 goal pace time + :03 for the 50 from a dive?!?
Check HR/1:00 rest between rounds
Go 300 after 2nd & 4th rounds as follows:
  200 pull free w/shnorkel & choice equip/100 drill-choice by 50's

After 4th round of 150/50's gp/50 from a dive...

With fins: 25's @ :45- "the usual" in sets of 4


Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure to thank Heather for running the workout today. Tomorrow will be a fairly typical Race Day set. Have a great day!

Wednesday, July 16, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100
1:00 rest

Anybody racing tomorrow (14&U @ UMD):
  -Meet Warmup;
  -24 x 25 @ :45 w/fins, "the usual" in sets of 4;
  -anything else as needed
  -warmdown & hop out, get excited to race this weekend!


Everybody else:

3 x 200-
 1, dr-k-dr-sw by 50's @ 3:40
 2, dr-k-sw-sw by 50's @ 3:20, desc 50's swim 1-2
 3, dr-sw-sw-sw by 50's, desc 50's swim 1-3
Check HR, then...

18 x 50's in sets of 3's follows:
  1-2, swim IM order by 25's @ :55 (fly/back #1, then back/breast on #2), always @ :55
  #3, swim free br3 or 4/2, last 15m fast udk; #3 is @ :55, then gets :05 faster by round*
    *so, #6 is @ :50, then #9 @ :45, #12 @ :40, #15 @ :35 and #18 @ :30!!
  SrP, go 50's IM @ 1:00 and then 50 free starts @ 1:00, so #18 is @ :35
1:00 rest, check HR after #18, then out & back easy

4 rounds of:
  1 x 150 @ 2:40 as follows-
   50 kick w/boards build, last 15m at max effort (free kick)
   100 swim free br3 or 4/2, go smooth/add kick by 50's
  1 x 50 kick max effort (free) w/boards @ 1:20
No rest between rounds, check HR after each round
Kick in 3rd round is choice no free
Kick in 4th round is choice
200 dr-k-dr-skulling in MRS after 4th round, then 1:00 rest

AMRAP-
  1 x 150 @ 2:40 as follows:
    100 swim free br3 or 4/2, go smooth/add kick by 50's
    50 swim in MRS (no free), build speed to max effort for the last 15m
  1 x 50 swim MRS (same stroke as last 50 on 150 above), max effort from a dive @ 1:20
  Check HR after each round, no additional rest between rounds
Every 3rd round, 50's MRS can be choice (but same stroke for both)


Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated- get excited to race this weekend at UMD. FYI, Workout schedule is the same for Thursday & Friday here at GMU. Have a great day!

Tuesday, July 15, 2025

Tuesday, July 15, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100
1:00 rest

2x:
  2 x 150 @ 2:45- go dr/sw/dr by 50's, build the swim
  3 x 50 swim desc 1-3 @ 1:05, same stroke as the 150's
  Go rd1 free/rd2 choice no free
Check HR after 2nd rd, then...

With fins:
  8 x 50 @ 1:05, o/e
   odds, breast pull drill (choice kick, free or 2 dolph kicks)/last 15m fast udk
   evens, choice drill (can be diff stroke)/last 15m fast free kick on back arms pointed UP
Check HR after #8, then fins off/100 easy
1:00 rest

12 x 100 odds/evens (2 x 6)-
  odds, always swim free br3 or 4/2 @ 1:25, go smooth/add kick by 50's (SrP @ 1:35)
  evens, swim 50 back/25 breast/25 free @ 2:00, desc 1-3 (2/4/6) and 4-6 (8/10/12), get times
  Check HR after #12, then get right into...

200 in MRS (no free), go dr/k/dr/skulling by 50's
1:00 rest

3 rounds of (4 rounds if NOT racing this weekend)-
  4 x 50 MRS-
   odds, swim at 200 gp @ 1:10
   evens, go 25m swim max effort from a dive/25m drill, all @ 1:50
  1 x 200 pull free w/shnorkel & choice equip
  Check HR after each round, then :30 rest

If there is time, finish up with...
With fins, 16 x 25 @ :45- "the usual," in sets of 4


Warmdown a bit before you get out. Stay wel hydrated and wear your sunscreen today- stay out of the sun if you can, especially if you're racing this weekend. Have a great day!

Tuesday, July 22, 2025- written for SC (LR/AR), get in where you can

1 x 600- 300/200/100 1:00 rest You can go the Meet Warmup if you'd like, or try the following (do the 25's after the Meet Warmup )-...