Friday, May 3, 2024- written for SCM (outdoors at CCF, 6:30-8a)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went the following fly set...

With fins, 3x:

4x 25 fly pull free kick drill @ :40 (choice fly drill in 3rd round)

1 x 50 swim fly/kick on back by 25's @ 1:00- this is fast

1 x 50 dolph kick fast w/boards @ :30- hustle to make this interval!

Check HR, then fins off after 3rd round, get right into...

150 drill/skulling by 25's

1:00 rest, then...

Modified speedset set prior to the meet this weekend...

3 rounds of (same stroke on 25's & 50 at the end):

3 x 50 swim strong & even free br3 or 4/2 @ :50

4 x 25 in MRS @ :40-

  1- swim build (think, 200 set up)

  2- 15m max effort, then 10m drill

  3- all swim max effort

  4- all stroke drill

1 x 50 swim as fast as you can while being comfortable

Check HR, then 50 easy between rounds

Change stroke on 25's/last 50 from round to round if you'd like

Warmdown a bit before you get out, be sure to thank your parents for getting you here on short notice today. Stay hydrated today, out of the sun & get excited to race this weekend. Have a great day!

Thursday, May 2, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 breast pull w/dolph kick w/flip turns & wide press, 25 fast udk

6 x 50 @ 1:00- 25 fly pull free kick drill, 25 kick free on back w/arms pointed up

Check HR, then fins off and right into...

150 kick/drill by 25's, build the kick on each 25 to max effort

Check HR again, then 1:00 rest

15 x 50 as follows:

3- swim strong even free br3 or 4/2 @ :40

3- swim fly/breast by 25's @ :50

3- swim free as above

2- swim fly/breast @ :45

3- swim free as above

1- swim fly/breast @ :40

Check HR, then 50 easy choice

Two options today...

DISTANCE- 

One round of the longer free can be pull

(Bonus "street cred" for anybody who swims the first 25 of each of the repeats fly...)

225 swim free br3 or 4/2 @ 3:00

325 swim free @ 4:00

425 swim free @ 5:00

Check HR then out & back easy @ 1:30

6 x 50 swim at goal pace @ :45

Check HR, then 50 easy

1:00 rest

250 swim free br3 or 4/2 @ 3:15

350 swim free @ 4:15

450 swim free @ 5:15

Check HR then out & back easy @ 1:30

6 x 75 swim at goal pace @ 1:10 or 1:15

Check HR, then 50 easy

1:00 rest

275 swim free br3 or 4/2 @ 3:30

375 swim free @ 4:30

:30 extra rest, check HR

475 race for time, goal is 500 goal time or faster

Check HR, then warmdown

STROKE GROUP-

2 times through (3 if we can swing it)...

1st time through is MRS (no free), 2nd time through is your choice, but all one stroke

4 x 25 swim at 200 set up from a dive @ 1:00

Check HR then 50 easy @ 1:00 after #4

4 x 50 swim at 200 goal pace @ 1:00

Check HR then 50 easy @ 1:00 after #4

4 x 50 swim max effort @ 1:00

Check HR then 50 easy

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited for OUTDOORS TOMORROW AT CCF (6:30-8a)! All the info for the meet this weekend is on the club website, distance session is first on Saturday afternoon. Have a great day!

Tuesday, April 30, 2024- written for SCY (GMU distance)

After warmup with the team...

6 x 400 as follows:

odds- cruise with a smooth, long stroke @ 4:30 or 5:00

evens- descend to max effort; #2 should be at least as fast as what you went on #1, @ 5:00 or 5:30

Check HR after evens

Finish up with 1 x 250 warmdown, odd 50's kick on back/even 50's drill choice

Tomorrow morning here at 6:30a, last workout this week (nothing Friday). Next week we start the 7-8a schedule in the Rec Pool. Hope your exams are going well, have a great day!

Tuesday, April 30, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

3 x 50 @ 1:00- flypull free kick/fast udk on stomach, by 25's

2 x 75 @ 1:20- swim/kick/swim faster by 25's (same stroke as 50's above)

1 x 50 kick fast with boards @ :30

No rest between rounds, stroke on 50's & 75's in 3rd round is your choice

Check HR after 3rd round, then fins off for...

150 kick/drill (MRS) by 25's, build the kick

1:00 rest

15 x 50 (@ :50 & :40)...

1- swim fly/back @ :50

2- swim all back @ :50

3- swim back/breast @ :50

4- swim strong & even free br3 or 4/2 @ :40

5- all kick free w/boards for time @ :50

Check HR after #15, then 50 easy

1:00 rest

DISTANCE-

300 cruise @ 4:30/300 for time @ 5:00

300 cruise @ 4:30/300 for time @ 5:00- faster then #2

300 cruise @ 4:30/300 race- fastest of the day

Check HR, then 50 easy

Finish  w/50's gp @ :50, as many as time will allow

STROKE GROUP-

3 times through:

3 x 100 swim strong & even free @ 1:20/50 swim at gp @ 1:00

2 x 100 swim s/e free @ 1:15/2 x 50 swim gp @ :50

1 x 100 swim swim s/e free @ 1:10/3 x 50 swim gp @ :10 rest

Check HR, out & back easy @ 1:30

Change strokes on 50's gp in 3rd round if you'd like; otherwise, in MRS (no free)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at the Derby Meet. Have a great day!

Monday, April 29, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

W/boards & shnorkels...

6 x 75 @ 1:20- 25 dolph kick w/bds, 50 catchup free drill

9 x 150 in 3 sets of 3 as follows:

1-2, 100 swim free, 50 kick w/bds desc 1-2 to what you can @ 2:30; #2 needs to be legit

#3- 3 x 50 kick max effort w/bds @ 1:00* 

*in rd2 go 3 x 50 @ :10 rest; in rd3 go 3 x 50 tombstone kick @ 1:10

Check HR after each round, then :30 extra rest

5 rounds of:

3 x 50 @ 1:00* as follows:

  1- swim/kick with boards by 25's

  2- kick with boards/swim by 25's

  3- swim/kick with boards by 25's

1 x 25 fast udk on stomach @ :30- max effort here!

1 x 50 kick max effort with boards @ 2:00

No additional rest between rounds

Check HR after each 50 kick

*interval on the 3 x 50 gets :05 faster by round, except 4th rd all 3 x 50 @ 1:00 again; 5th rd @ :45

Warmdown a bit before you get out. Do an excellent job in school today & get excited to A) race this weekend; and B) move outside next Monday (day after the meet). Make sure you've asked your parents to "commit" you for the WVU meet in May. Have a great day!

Saturday, April 27, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

4 x 25 drill @ :30- breast pull free kick drill (choice drill in 4th round)

1 x 50 @ :40- fast udk on stomach/kick on back by 25's

No rest between rounds

After 4th round, check HR & take fins off & get right into...

4 x 50 swim (fast turn)/drill by 25's in MRS @ 1:00 (no free)

Check HR again, then 1:00 rest

3 times through:

4 x 25 in MRS (no free) as follows-

  1-2 @ :35, 15y swim max effort/10y drill

  #3- all swim max effort @ :25

  #4- all drill @ :35

4 x 100-

odds, swim strong & even free (or back) @ 1:20

#2*- swim back/breast by 50's @ 1:30

#4*- swim breast/free by 50's @ 1:30

*even 100's get faster from round to round

1 x 250 swim free br3 or 4/2 (or back), get time & desc 1-3

Check HR after each round, then out & back easy

1:00 rest between rounds

Finish up with...

11 x 100 kick as follows:

odds- straight kick w/boards @ 2:00, gets faster from 1-6

evens- 4 x 25 partner kick w/boards @ :45, NASCAR formation! Fwd ss at midpool on odd's

Warmdown a bit before you get out. Remember, NO WORKOUT ANYWHERE TOMORROW. Regular schedule resumes on Monday Morning 4/29; that will be our last week before we move outside (after the FISH Derby Meet). Wear your sunscreen & stay hydrated if you have to be outside this weekend. Have a great day!

Friday, April 26, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After our Meet Warmup, we got into our Friday Flyday set...

4 times through:

4 x 25 @ :35- fly pull free kick drill (#4 can be choice fly drill)

1 x 50 @ 1:00- fast udk on stomach/swim fast fly by 25's

No rest between rounds of 4, check HR after each 50

After last round, take off fins & get right into...

1 x 150 kick/drill by 25's- build the kick to fast

Check HR again, then 1:00 rest

Our RACE DAY set today was:

6 x 75 broken as follows-

25 swim at 200 set up (fast/light on the legs)

:10 rest

50 swim max effort

We'll go in two groups, so these wound up being @ 3:00 (two heats in each group)

Change strokes after 3 x 75 (last 3 x 75 can be free)

DISTANCE-

3 x 350 swim desc 1-3 to max effort @ 6:00- who's going to get under 3:30?!?

Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT ANYWHERE ON SUNDAY, 4/28. We'll have regular workout tomorrow morning here at GMU (10:30a-12:15p). Have a great day!