Wednesday, July 2, 2025

Wednesday, July 2, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

3 rounds:
  1 x 150 @ 3:00- go drill/kick/drill by 50's
  3 x 50 sw/k (35/15) @ 1:05, desc 1-3 @ 1:05 (same stroke as 150 dr-k-dr)
  No rest between rounds, check HR after 3rd 50 in each round
1:00 rest after 3rd round

With fins, in 4th best stroke:
  8 x 50 odds/evens-
  odds, drill @ 1:00
  evens, 25m swim/25m kick @ :50
Check HR after #8, take fins off/100 easy
1:00 rest

100 swim free br3 or 4/2 @ 1:35, go smooth on the way/add kick by 50's
  2 x 50 swim 15m in 4th best stroke/35m free @ :55 (15m 4th best stroke is fast)
100 swim free @ 1:35 as above, go smooth/bigger kick by 50's
  2 x 50 @ :55, 25m 4th best stroke/25m free, 4th best stroke is fast
100 swim free as above, go smooth/biggest kick possible by 50's
  2 x 50 @ :55, 35m 4th best stroke/15m free, all fast in 4th best stroke
Check HR, then right into...
50 swim free smooth
  get out/:10 rest
50 swim 4th best stroke from a dive, max effort, get time/Check HR
Out/back easy
1:00 rest

LONG(ish) SWIM-
One time straight through:
  125 IM swim, 25 each fly/back/breast then 50 free
   100 kick, go free on back w/arms pointed UP or all fast udk (can go 50 of each)
  125 IM swim, 25 each back/breast/free then 50 fly
   100 kick as above, better effort
  125 swim IM, go 25 each breast/free/fly then 50 backstroke
   100 kick as above, max effort
Check HR, then easy into the wall
1:00 rest

Finish up with...
AMRAP-
  2 x 50* @ 1:05 going "your choice 35/15," 
   *35m of one thing then 15m something different (35 back/15 fly; 35 breast/15 udk, etc)
   *desc 1-2 to fast
   *can be different from round to round
   *no free
  1 x 50 swim free br3 or 4/2 @ :50, must be under :35
No rest between rounds
Check HR at 7:43a, then go 100 easy


Be sure to check your email today for info on Friday Morning workout; GMU is closed so we'll be swimming somewhere else that morning. Wear your sunscreen if you have to be outside and have your water bottle with you throughout the day. Regular schedule tomorrow here at GMU. Have a great day!

Tuesday, July 1, 2025

Tuesday, July 1, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

4 x 100 @ 1:50-
  50 drill/25 swim build/25 kick udk (udk gets faster 1-4)
Check HR

3 rounds:
  1 x 75 @ 1:30, go drill/swim fast/surface kick max effort, by 25's
  2 x 50 @ 1:00- go 25 swim fast turn/25 as far as you can go udk before you take a breath
  1 x 75 @ 2:00, swim smooth/build/race by 25's
  No rest between rounds
  Go free/MRS (no free)/choice (only one stroke) by round
  Check HR after each round; then after 3rd round, get right into...

1 x 300 pull free w/buoy only (no shnorkel)-
  Breathe 5/3, 7/3, 9/3 by 50's
Check HR/1:00 rest

2* rounds of:
(all 50's at 200 gp are in MRS, no free)
  2 x 50 swim strong/even free br3 or 4/2 @ :50 (SrP @ :55), hold under :40
   1 x 50 swim at 200 gp in MRS @ 1:00
  2 x 50 swim free @ :50, as above
   2 x 50 swim at gp @ 1:00, as above
  2 x 50 swim free as above
   3 x 50 swim gp as above
  2 x 50 swim free
   4 x 50 swim gp
Check HR after last 50, then get right into...
300- choice/kick/choice by 50's (2x)
1:00 rest after 300
*in 2nd round, 200 gp 50's are @ :10 rest (you get 1:20 per 50 total, 2:40 for 2 x 50, 4:00 for 3)


Finish up with...
75 fast for time from a dive as follows:
 25 from a dive/:10 rest/50 from a dead start
 Same stroke as your gp 50's


Warmdown a bit before you get out. Be sure to wear your sunscreen today & have your water with you. Remember, entries for the Open Champs meet ("Jr/Sr Champs") are due today by 11a. Let me know if you have any questions about your events. Have a great day!

Monday, June 30, 2025

Monday, June 30, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

With fins,
  12 x 50 @ 1:00
    1-2, 25m free drill/25m dolph kick on side
    3-4, 25m choice fly or breast drill (pick one)/25m fast udk on stomach
Fins off/out & back easy

3 rounds:
  50 swim strong & even free br3 or 4/2 @ :50
  100 swim/kick by 50's @ 2:00 
    50 swim is MRS, gets faster 1-3; 
    50 kick is 1/2 udk, 1/2 smooth free on back, "small feet"
  No extra rest between rounds
Check HR after 3rd round
Then...

3 rounds of:
  50 swim in MRS (no free) @ :55 (think "200 gp + :02), not sloppy
  100 swim/kick by 50's free (kick as above) @ 1:45, desc 1-3 to giddyup
No extra rest between rounds
Check HR after 3rd round, then 1:00 rest

Anybody who raced this weekend-
  *Swimdown from the meet (20/12/10)
  *Best/least-best/different or better talks (only able to do those today or tomorrow)

Everybody else-
  4 rounds:
  4 x 75 @ 1:45, partner-style:
   odds, 25 partner kick wbds/fwd ss/race into turn (swim)/fast udk on stomach back to midpool
   evens, 25 partner kick to wall/fast udk to midpool/race (swim) back to wall
  1 x 100* swim free (or back), smooth & long/add big fat kick, by 50's @ 2:00 (go :05 apart on 100)
  *2nd 50 of the 100 should be 2nd 50 split of 100 free goal time or faster
Check HR

With fins, finish up with...
  4 x 25 @ :40, 15m swim blast/10m drill
  1 x 50  @ 1:00, 35m max effort udk on stomach/15m swim choice max effort (target 50m goal time)
No extra rest between rounds


Warmdown a bit before you get out. Wear your sunscreen today & keep your water with you throughout the day. Remember, PVS Open Champs entries are due tomorrow. Regular schedule here at GMU all week, including Friday Morning. Have a great day!
  

Saturday, June 28, 2025

Friday, June 27, 2025- written for SCM (Sr Blue-special schedule @ Lakeview, 6:00a)

Meet Warmup, then...

RACE DAY!!

GMU is closed this weekend for a meet, so we're running our Race Day set at the outdoor Lakeview Pool. A chance to go some short course training and mix things up. Thanks to Erica A & everybody at Lakeview for having us on short notice.

After the Meet Warmup...

With fins:
16 x 25 @ :40-
  odds, fast udk past the shallow end cutout, then fly drill to the end
  evens, swim fly build to full throttle by 15m, hold speed until the end

Today's RACE DAY* set (one stroke throughout):

75 straight race from a dive, get time
  75 easy drill

75 race, go 25 from a dive/:10 rest/50 from a push- get time
  75 easy drill

75 race, go 3 x 25 @ :10 rest, get time (1st 25 from a dive/2nd & 3rd from a push)
  75 easy drill

75 race, go 50 from a dive/:10 rest/25 from a push- get time
  75 easy

75 straight race from a dive, get time
  Warmdown as needed, but keep it moving as we need to be out of their pool by 7:30a.
 *the times from your broken 75's will get faster (obviously); the goal of the set is for the last 75 to be       as close to the first 75 as possible. Or faster.


Remember, the meet on Sunday (LC-2) is at Audrey Moore, not Franconia. 13&O warmup is at 7a. Back to regular schedule at GMU on Monday. Be sure to say thank you to Erica on your way out. Have a great day! 

Thursday, June 26, 2025

Thursday, June 26, 2025- written for LCM (Sr Blue @ 6:00a)

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

8 x 25, odds drill (MRS) @ :40/evens fast udk @ :25
 200 swim/kick by 50's, 2nd 100 faster than first
8 x 25, odds swim (MRS) breakout fast & hold speed @ :35/evens fast superhero kick @ :30
 200 swim/kick by 25's, desc 50's 1-4
8 x 25, odds swim (MRS) max effort @ :30/evens stroke drill (MRS) @ :40
Check HR, then put fins on

With fins, 3 rounds:
  2 x 50 @ :55, go 15m swim max effort/35m drill (same stroke)
  2 x 50 @ 1:00, go 25m max effort swim/25m drill (same stroke)
  2 x 50 @ 1:05, go 35m max effort swim/15m drill (same stroke)
  1 x 50 easy choice @ 1:30
  1 x 50 race max effort, get time- target lifetime best 50m flat start time
1:00 rest between rounds
Go free/MRS/choice by round
Anybody racing at WVU this weekend, warmdown and get out

Everybody racing on Sunday at LC-2 (@ Audrey Moore), continue with:

AMRAP*-
  100 swim strong/even free br3 or 4/2 @ 1:30
  100 swim free br3 or 4/2 @ 1:30, start smooth/add big kick on 2nd 50
  50 swim strong free br3 or 4/2 @ :50- legit 90% effort here
  3 x 50 swim at 200 gp @ 1:05 (MRS, no free)
  Check HR after each round/out & back easy
  *3rd round, 50's 200 gp @ :10 rest


Warmdown a bit before you get out. Be sure to have your water bottle with you all day today (and use it), wear your sunscreen if you have to be outside. REMEMBER, workout tomorrow morning is at Lakeview, 6-7:30a. Also, the LC-2 meet is at AUDREY MOORE (not Franconia); warmup for the 13&O session starts at 7a. Lastly, NO WORKOUT on Sunday (we're racing and GMU is closed for another meet). Get excited to race this weekend and have a great day!

Thursday, June 26, 2025- written for SCM @ Lakeview (special schedule for Sr Prep @ 6:30a)

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

With fins, 
  8 x 75 @ 1:25 in 2 sets of 4-
  1-3, go dolph kick on side/breast pull free kick/choice drill by 25's
  #4, go 2 dolphin kicks 1 pull breaststroke (w/flip turns), desc 25's 1-3
Check HR after #4 & 8; fins off after #8 & get right into...
100 drill/kick/drill/skulling by 25's
1:00 rest

18 x 50 in sets of 6-
  1-6, odds swim back/breast by 25's @ 1:00
         evens swim breast/free by 25's @ :50
  7-12, swim all free br3 or 4/2; go odds @ :50/evens @ :45, hold faster avg by 2's
  :30 rest
  13-18, all swim breast/free by 25's; go 1-3 @ :50 (hustle), 4-6 @ 1:00 desc to fast
Check HR/50 easy
1:00 rest

12 x 100 odds & evens as follows*:
  odds @ 1:30- swim smooth free br3 or 4/2, except 3rd 25 is swim breaststroke
  evens @ 1:50- go swim/kick by 25's, 1st 50 is breaststroke/2nd 50 is free; desc 1-6 to fast
Check HR after #12/50 easy
*Go @ 1:35/1:55 if necessary
1:00 rest

Finish up with, in heats:
  50 race breaststroke for time! Race somebody your speed


Warmdown a bit before you get out. Stay well hydrated today and wear your sunscreen if you have to be outside. Remember, NO WORKOUT ON SUNDAY, we have the meet (at Audrey Moore, NOT Franconia). Get excited to race this weekend, have a great day!

Wednesday, June 25, 2025

Wednesday, June 25, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

3 rounds:
  2 x 100 @ 2:00- go 25m stroke drill/50 kick on back (easy into turn/then fast)/25 drill
  :30 rest, put fins on
  With fins:
  5 x out & backs @ :50, all fast-
   go fast udk on stomach past 15m marker/fwd ss/streamlined kick on back, hold bodyline!
  2 x 50 @ :50, go 35m swim/15m udk; desc 1-2 to max effort on #2
  Check HR after each round, then take fins off to start next round
  Go free/MRS (no free)/choice by round

20* x 50 in sets of 4 as follows:
  1-2, swim strong/even free br3 or 4/2 @ :45
  #3, go 2 x 25 (out to midpool, then back), all @ 1:40-
      1st 25, swim build to fast/fwd ss/right into vertical dolphin kick (hands/elbows out)
      2nd 25, once all your lanemates have started their vert dolph kick:
        deadman float (:05 sec)/fast surface kick (:05)/add stroke for max effort sprint back to wall
  #4, kick w/boards @ 1:20- get time & desc 1-3 to max effort, starting at 80-85%
   #5-8, swim strong even free br3 or 4/2 @ :45, keep track of avg time 
  #9-12, as above (#1-4)
   #13-16, swim strong/even free br3 or 4/2 @ :40, keep track of avg time
  #17-20, as above (#1-4), get time on kick/check HR
1:00 rest
*originally written as 24 x 50, as follows:
  1-8, same as #'s 1-4 (2x); then
  9-12 swim best avg free @ :45
  13-20, same as #'s 1-4 (2x), then
  21-24, swim best avg free @ :40

Finish up with...
LONG SWIM-
5x through:
  100 swim choice, go 50 smooth/50 build (same stroke for entire 100)
  50 kick w/boards, go 25m dolph kick fast/25m egg beater breaststroke kick
  100 swim IM (25m of each stroke), gets faster from round to round; last 100 is from a dive
Check HR

If there is time...
20m udk partner sprints from a dive (side by side from the bulkhead, not the block)


Warmdown a bit before you get out. Stay well hydrated today and wear your sunscreen if you have to be outside. Watch your email for updates on Friday's workout, GMU is closed that morning. Have a great day!

Wednesday, July 2, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest 3 rounds:   1 x 150 @ 3:00- go drill/kick/drill by 50's   3 x 50 sw/k (35/15) @ 1:05, desc 1-3 @ 1:05 (sa...