Friday, December 30, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

Today will be a slightly modified Race Day, because we can't get in again until Monday. We'll get into a fairly typical RD set after warmup, then finish with some freestyle swimming to get you through to next year.

After the Meet Warmup...

STROKE GROUPS-

3 x 50 race @ 1:30, hold best possible average and add up your times (all same stroke)

8-10 minutes active recovery

Then we'll go a couple of broken swims

We'll finish with...

1 x 800 pull free, desc by 200's (choice equip)

24 x 50 in sets of 8:

8 @ :50, all swim/kick by 25's, alternate free/no free by 50's

8 @ :45, odds swim free, evens swim IM order by 25's

8 @ :40, all free, strong & even (by 25's)

Check HR

DISTANCE-

2 rounds of:

3 x 300 swim free dsec to fast @ 4:30

3 x 150 swim hold best average* @ 2:30

*150's will be broken in 2nd round (3 x 50 @ :10 rest; 2nd150 is 2 x 75 @ :20 rest; 3rd 150 is choice)

After 2nd round, finish up with...

3 x 550 @ :20r (200 swim IM/350 pull w/choice equip; smooth on the IM, desc the pull)

Warmdown a bit before you get out. Enjoy your time off this weekend, think about what was good from 2022 & what wasn't so good; and, your goals for 2023. Have a great day!

Thursday, December 29, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:10, 50 kick on back (10y udk), 25 choice drill

8 x 25 @ :35

odds are fly pull free kick

evens are breast pull free kick

6 x 50 @ :50 kick- big sweeping fish kick on 1st 25, kick on back arms UP on 2nd 25

10 x 25-

odds, sit & spin back drill @ :35

evens- fast udk on stomach @ :20

Check HR, then fins off

IM details on all the 75's, desc to what you can; we can adjust free intervals if necessary:

4 x 75 swim @ 1:10 (or @ 1:15 if needed)- 50 fly/25 back

2 x 150 swim free br3 descend 1-2 @ 1:55 (or @ 2:10)

6 x 75 swim @ 1:10 (1:15)- 50 back/25 breast

2 x 175 swim free br3 desc 1-2 @ 2:10 (or  @ 2:20)

4 x 75 swim @ 1:10 (1:15)- 50 breast/25 free

3 x 125 swim free br3 desc 1-3 @ 1:35 (or @ 1:45)

:30 rest, check HR

5 x 75 swim @ 1:10, 50 free/25 fly- good UDK's throughout, hold stroke

Check HR

With fins, finish up with AMRAP...

3 x 150 swim desc 1-3 @ 2:40

3 x 100 swim/kick by 50's desc 1-3 @ 1:50

6 x 50 LB/swim by 25's @ 1:10 desc 1-3/4-6

Same stroke throughout, go free in 1st round, no free in 2nd round, choice in 3rd round

Warmdown a bit before you get out. One more workout to go for 2022 tomorrow morning- don't miss out. Have a great day!

Wednesday, December 28, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15, 50 fist free drill br3, 25 choice kick on back (10y UDK)

7 x 100 as follows:

odds- kick choice w/bds @ 1:40, desc 1-4 to what you can

evens- kick on back/drill in MRS by 50's @ 1:30

15 x 50 in 3's:

1-2, swim/kick by 25's in MRS desc 1-2 @ :50

#3- all swim free @ :35, fast turn/breakout

Check HR, then 1:00 rest

Two options today:

DISTANCE-

2 x 275 swim free desc 1-2 @ 3:30, HR at 150/160 by 275 

6 x 75 swim at GP @ 1:10 (#4 easy dps)

2 x 275 swim free desc faster @ 3:30, HR at 160/170 by 275

4 x 100 swim at GP @ 1:20

2 x 275 swim free desc faster @ 3:30, HR at 160/180 by 275

8 x 50 swim at GP @ :40

100 swim easy choice @ 2:00

1 x 275 swim for time- should be fastest of the day, target goal pace for mile time

Check HR

STROKE GROUPS-

4 rounds of:

3 x 50 swim in MRS @ :50, HR is 150/160/170 by 50

50 choice drill @ 1:00 (same stroke)

3 x 50 swim max effort @ :40

50 choice easy @ 1:00

75 race, get time, check HR

25 easy, then

2 x 200 pull/choice by 200 @ 3:00, can be w/equip

Warmdown a bit before you get out. Be productive with your time off today, take good care of yourselves away from the pool. Have a great day!

Tuesday, December 27, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ :55- ra2 la2/kick free on back arms pointed towards ceiling

6 x 75 @ 1:10- breast pull w/dolph kick & flip turns, focus on wide press w/head down

12 x 25 in 3's:

1-2, choice drill no free @ :35

#3- fast UDK on stomach @ :20

Check HR, then take fins off

4 x 50 kick w/boards @ :55, 2nd half faster than 1st

4 x 75 swim free br3 @ 1:05 desc 1-4, #3 @ :55

5 x 50 kick w/boards @ :50, #4 on back w/BIG UDK

4 x 75 swim free br3 @ 1:00 desc 1-4, #3 @ :50

6 x 50 kick w/boards @ :45, evens are on back w/BIG UDK

:30 extra rest, check HR

6 x 75 swim free br3 @ :55

Check HR again

All PK 25's are with boards:

4 x 25 PK free @ :45- fwd ss at midpool, race your partner

1 x 100 kick on back, 8y UDK off each wall- get time, be under 1:20

:30 rest

4 x 25 PK fly @ :45- bckwds ss at midpool, race your partner

1 x 100 kick on back, 10y UDK off each wall- get time, be under 1:15

:30 rest

4 x 25 PK breast @ :45- fwd ss at midpool, race your partner

1 x 100 kick on back, 12y UDK off each wall, who can break 1:10?

1:00 rest, then...

PK Olympics, in heats

Finish up with AMRAP...

2 x 125 swim free br3 @ 1:30 (@ 1:35 if needed)

1 x 100 swim IM, last 25 free kick on back @ 1:30* (*gets :05 faster by round)

Warmdown a bit before you get out. Enjoy your time off today, but be productive with it. Same schedule for the rest of the week, all here at GMU. Have a great day!

Saturday, December 24, 2022- written for SCY (at the St. James)

Meet Warmup, then...

RACE DAY!! 

DISTANCE-

After the Meet Warmup, do as much as needed to be ready for...

6 x 275 race @ 5:00- add up times, can you be faster than your 1650 Goal Time?

Swim easy after each 275, but stay on the interval

Warmdown a bit before you get out. Enjoy your time with family and friends this weekend, see you back here at the St. James on Tuesday. Have a great day!

Friday, December 23, 2022- written for SCY (at the St. James)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- first 100 is 25 drill/50 swim fast turn/25 drill, then last 50 is kick easy/fast by 25's

6 x 25 kick free on back w/arms up @ :40- UDK as far as you can on stomach

3 x 100 swim/kick by 50's no free @ 1:45, desc 1-3 to fast

15 x 25 in sets of 3:

1- swim long & strong @ :30

2- swim fast @ :40

3- fast udk on stomach @ :20

odd rounds of 3 are free, even rounds of 3 are no free

Check HR, then 1:00 rest

7 x 100 kick as follows

odds- kick free on back, except last 25 is UDK on stomach; desc 1-4 to fast @ 1:40

evens- kick free 2 x 50 w/bds @ :10 rest, all FAST @ 2:00

:30 extra rest after #7, then...

2 sets of:

1 x 150 swim free hr = 150/160/170 by 50's @ 2:30

1 x 100 swim free hr = 170/180 by 50's @ 2:00

1 x 50 swim free max effort @ 1:00

2nd set is kick free w/boards (add :15 to intervals)

After 2nd set...

1 x 200 drill/kick on back by 50's

1:00 rest

MYSTERY SET

Today for the Mystery Set, we went the 7 x 100 that started the set, but this time NO FREE (wound up going all 7 @ 2:00).

Finish up with 50's @ 1:00, how low can you go???

Odds are swim smooth & long freestyle

Evens are....

Warmdown a bit before you get out. Remember to tomorrow's workout is also here at the St. James, do everything you can to be here. Have a great day!

Thursday, December 22, 2022- written for SCY (LAST DAY of regular schedule)

1 x 600- 300/200/100

1:00 rest

18 x 50 as follows:

1-6, odds @ 1:00, ra2 la2 free drill; evens drill/kick no free

7-18, odds swim/kick choice fast turn @ :50; evens all kick w/boards @ 1:00 desc 1-6 to giddyup!

1:00 rest

2 sets of:

4 x 75 swim free br3 @ 1:05, desc 1-4 to fast, except #3 is @ :55

4 x 125 swim free br3 @ 1:40/1:35/1:30/1:25 by 125 (or, add :10 to start)

6 x 25 kick fast w/boards @ :40

Check HR after each round, then 1:00 rest

DISTANCE- AMRAP:

4 x 75 swim @ 1:15- 3 at GP, 1 easy

4 x 100 swim @ 1:30, 3 at GP, 1 easy

4 x 125 swim desc 1-4 @ 1:45

1 x 50 easy @ 2:00

1 x 150 swim fast for time

Check HR, 1:00 rest between rounds

STROKE GROUPS- AMRAP

Same stroke throughout:

1 x 50 drill in MRS @ 1:30

3 x 25 swim max effort in MRS @ :40

1 x 50 drill @ 1:30

2 x 50 swim max effort @ 1:20

1 x 50 drill @ 1:30

1 x 75 swim max effort @ 1:40- check HR

1 x 100 drill/choice by 50's @ 2:30

No extra rest between rounds, change strokes after every 3rd round

Warmdown a bit before you get out. Remember, tomorrow we start our holiday training schedule at the St. James (emailed out to every family, AND it's on the website). Get excited for the next ten days of training!

Wednesday, December 21, 2022- written for SCY

1 x600-  300/200/100

1:00 rest

With fins:

16 x 25 @ :35 fly pull w/free kick drill; every 4th is fast udk on stomach

6 x 75 @ 1:15- 25 choice fly drill, 50 kick on back

Take fins off...

1 x 300- 25 swim fly, 50 kick easy/fast on back by 25's

Check HR

4 sets of:

1 x 75 swim @ 1:10- 25 fly build, 50 back with IM tempo

1 x 125 swim @ 1:40- 25 breaststroke big kick, 100 swim free br3

No rest between rounds, check HR after 4th round.

LONG SWIM-

3 times through (DISTANCE, can go four times through if you'd like):

450 pull free, desc the 3 x 150's to giddyup

300 IM (2 x 150's IM, no free, desc 1-2)

Check HR after 3rd (or 4th) time through

Finish up with...

3 x 300 swim freeor back desc 1-3 @ 5:00- #3 should be a max effort

Warmdown a bit before you get out. Regular schedule again tomorrow, but Friday and Saturday will be at the St. James. Have a great day!

Tuesday Morning, December 20, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 75 @ 1:15- 50 breast pull w/dolph kick & flip turns, 25 choice back drill

8 x 25 sit & spin back drill @ :35, except #'s 3/5/7 are fast udk on stomach @ :20

Check HR, take fins off

12 x 75 as follows:

1-2, swim back/breast/free by 25's @ 1:10/1:15, desc 1-2

#3 is swim free br3 @ :55

Check HR after #12

DISTANCE-

2 sets of:

2 x 800 swim desc 1-2 @ :20 rest

1 x 825 pull free - goal is to be faster than 2nd 800

Check HR after each round, then 1 x 50 easy choice

STROKE GROUPS-

3 rounds of:

3 x 50 swim in MRS @ :50 (or @ :55)- HR @ 150; smooth & steady

1 x 150 swim free br 3 @ 1:50 (or @ 2:00), strong to make interval

3 x 50 swim in MRS @ :45 (or @ :50- better effort, hold a faster time than 1st set of 3

1 x 150 swim free br3 @ 1:50 (or @ 2:00), strong to make the interval

3 x 50 swim free br3 @ :40 (or @ :45), make interval & be in control of it

1 x 150 swim fast for time in MRS- get time & check HR

1 x 50 easy choice

1:00 rest between rounds

Warmdown a bit before you get out. Enjoy your time off today, but use that time wisely. LONG SWIM tomorrow (and regular schedule through Thursday. Have a great day!

Monday, December 19, 2022- written for SCY (MAKOS Sr Group)

300/200

1:00 rest

6 x 75 @ 1:15- kick choice, swim build to fast turn, drill- by 25's; last 2 no free

9 x 50 @ :45-

odds, swim/kick no free 

evens, swim free br3 fast turn

Check HR, then get 'chutes

3 rounds-

4 x 25 swim w/chutes @ :45- go 1/3 fast 2/3 easy, then 2/3 & 1/3, all fast on #3, all skull on #4

Chutes off

1 x 50 swim fast from a dive (snake style, push off into 2nd lane on turn)

One round needs to be no free

With fins, finish up with...

3 x 150 swim descend 1-3 to fast @ 2:30

3 x 75 swim desc to fast 1-3 @ 1:20

3 x 50 lungbuster/swim desc 1-3 to fast @ 1:10

Warmdown a bit before you get out, put 'chutes away before you go. Regular schedule through Thursday this week, then Fri/Sat at the St. James. Have a great day!

Monday Morning, December 19, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

15 x 25- 4 breast pull free kick @ :35, #5/10/15 FAST UDK @ :20

Check HR, then...

1 x 75 kick FAST for time on back

Check HR

Take fins off

Descend the 125's-

4 x 50 swim free br3 @ :45, desc to what you can

1 x 125 swim free br3 @ 1:40/1:50

5 x 50 swim IM order by 25's @ :50/:55

1 x 125 swim free br3 @ 1:35/1:45

4 x 50 swim choice @ :40

1 x 125 swim free br3 @ 1:30/1:40

Check HR

2 sets of:

2 x 75 @ 1:10/1:15 swim-kick-swim by 25's

1 x 100 kick fast @ 1:40

2 x 75- as above

2 x 100 kick fast @ 1:35

2 x 75- as above

3 x 100 kick fast @ 1:30

50 easy @ 1:30

1 x 75 kick FAST for time, target your 100 free best time

Check HR

Warmdown a bit before you get out. Regular schedule this week until Thursday, then Friday is at St. James. Have a great day!

Sunday, December 18, 2022- written for LCM (at St. James)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 50 @ :55- 15m UDK, 35m drill

1 x 100 @ 1:45-

1st 50 is 15m UDK, then 35m swim build to FAST turn

2nd 50 is 15m UDK, then kick on back arms pointed toward ceiling

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, fins off

15 x 50 in sets of 5-

odds- swim IM order (by 50's) @ :55

evens- swim free @ :45

After 5/10/15...

1 x out & back (to 15m)- go swim/fwd ss/udk FAST, @ :45

Check HR after last out & back

AMRAP:

3 x 150 swim free br3 @ 2:20- hr should be 150/160/170 by 50

1 x 350 swim for time from a dive- goal is to be at or better than your 400m free best time

Check HR after each round

2nd round is pull

Warmdown a bit before you get out. Regular schedule this week until Thursday, Friday at St. James. Have a great day!

Saturday, December 17, 2022- written for SCY (MAKOS Sr Group)

300 sw/200k

1:00 rest

14 x 75 as follows:

odds- dr/sw/kick by 25's @ 1:15

evens- all kick @ 1:20, get time & desc 1-7 to fast

1 x 300- each 100 is 25 drill/50 swim fast turn/25 UDK; change strokes by 100's

Check HR

9 x 100 (3 sets of 3):

1- 25 swim MRS build, 75 choice @ 1:20

2- swim IM @ 1:25

3- 25 swim MRS build, 25 choice, 50 swim in MRS giddyup @ 1:30

1:00 rest after #9, check HR

3 rounds of:

25 swim long & strong @ :25

25 swim at 200 GP @ :35

50 swim fast for time, get time & continue right into 50 drill (entire 100 @ 1:30)

25 swim long & strong @ :25

25 swim at 200 GP @ :35

2 x 50 swim fast @ :10 rest (all @ 1:30)

1 x 150 swim free @ 1:30/1:40

Check HR, 1:00 rest between rounds

Finish up with 1 x 300- 25 breast kick on back, 75 choice drilling

Enjoy your time off & get excited for holiday training. Have a great day!

Friday Afternoon, December 16, 2022- written for SCY (GMU Distance/PM)

4-2-2-2

1:00 rest

16 x 50 in sets of 4:

1-4, kick @ :55

5-8, swim/kick by 25's @ :50

9-12, swim free @ :45 desc to what you can

13-16, swim free @ :40- even/hold (should hold what you swam on #12)

Check HR, then 1:00 rest

30 x 100 swim @ GP @ 1:15/1:20, keep track of avg time

Check HR

Warmdown with a 600 (w/fins), 25 choice/75 kick- alt kick on back/wbds by 100's

Tomorrow morning LCM at 8a. Have a great day!

Friday, December 16, 2022- written for SCY (GMU Distance/AM)

Standard Friday Morning-

6 x 150 sw/50k @ 2:20

12 x 25

1:00 rest

12 x 75 @ 1:00/1:10- 3 at GP 1 easy

Warmdown a bit before you get out, make sure you loosen up for this afternoon. Have a great day!

Friday, December 16, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

Big set of 50's today...

20 x 50 as follows:

odds- RACE from a dive @ 1:00

evens- swim from a push at "2nd gear" @ 2:00

1-10, free

11-20, no free (all the same stroke)

Finish up with partner kick 25's @ :45, go 4 free and 4 no free. Fwd ss at midpool

DISTANCE-

Warmup as much as you need to in order to be ready for...

3 rounds of:

2 x 175 pull free @ :20 rest, desc 1-2 to giddyup

:20 rest, drop pulling gear

BROKEN 200 swim: 4 x 50 @ :10 rest, needs to be faster than 2nd 175 (2nd round is 75/50/75 @ :15 rest; 3rd round is either the 4 x 50 or 75/50/75, your choice)

Join the stroke group for the partner kick 25's after the 3rd round

Warmdown a bit before you get out, do an excellent job in school today. Get excited for holiday training & have a great day!

Thursday, December 15, 2022- written for SCY

Workouts at GMU are cancelled this morning (facility is closed to the weather). If anybody can get in on their own, try this workout:

1 x 600- 300/200/100

1:00 rest

2 x 200 @ :20 rest- 75 swim/50 drill/75 swim faster, go free/no free by 200's

15 x 50 as follows:

odds- kick @ :50, get time & desc 1-8 to giddyup!

evens- swim/drill by 25's @ 1:00- build the swim to a FAST TURN; change stroke every 3 x 50's, but swim & drill need to be the same stroke

Check HR, then 1:00 rest

2 sets of:

4 x 75 swim free br3 long & strong @ 1:00 or 1:10, HR about 150

4 x 50 swim MRS @ 1:00 with smooth stroke & fast turns

3 x 100 swim free br3 @ 1:15 or 1:20- big kick on 3rd 25

4 x 50 swim in MRS @ :50 desc to GP on #3, hold for #4

4 x 75 swim free- as above

4 x 50 swim in MRS at 200 GP @ 1:00- go 50's @ 1:00 until you go 4 x 50's at GP

Check HR, then 1:00 rest before 2nd set

2nd set the 50's MRS can be a different stroke, but all the same stroke (can be free)

Finish up with...

24 x 25's kick, 3 @ :35, 1 @ :20

Change kick after #8 and #16

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!

Wednesday, December 14, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 choice drill @ 1:00- go free/no free by 25's

4 x 125- 25 ra2 la2 free, then 75 dr/k/dr no free, last 25 swim (same stroke as 75) build to fast @ 2:00

6 x 25 swim @ :35- odds 15/10, evens all FAST (1st 4 are same stroke as last 100 of the 125's above)

Check HR

18 x 50 in sets of 6, as follows

Odds, swim/kick by 25's desc 1-3 @ :50 (or :55); go fly for 1-3-5, then back for 7-9-11, etc...

Evens, swim free @ :40, fast turns & UDK's throughout

Check HR

LONG SWIM-

1 x 1650 broken up by 550's:

250 - swim the odd 50's (1, 3 & 5), desc to giddyup; even 50's are kick on back, turn-end UDK's are fast

300 pull w/shnorkel & choice equip, get time on 1st 300, desc 1-3

Check HR

(DISTANCE- go through the above 5x instead of three, then finish with 12 x 75 @ 1:10, 3 at GP 1 easy)

Finish up with...

150's swim w/fins desc 1-3 @ 2:40 (odd rounds free, even rounds no free)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for holiday training. Have a great day!

Wednesday, December 13, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 50 choice drill/kick on back arms UP by 25's (UDK off the turn) @ 1:00

6 x 75 @ 1:20- breast pull free kick w/flip turns- desc 1-6, wide turns throughout

Take fins off

4 x 50 @ 1:00 choice drill in MRS

4 x 100 @ 1:30- 25 swim MRS build to FAST turn, then 75 free br 3/5/3 by 25's (or @ 1:40)

Check HR...

6 x 25 partner swim @ :45, RACE- go odds 15/10, evens all fast

1:00 rest

4 x 75 swim free br3 @ 1:00 or 1:10 (HR @ 1:50)

4 x 50 swim in MRS @ 1:00 desc 1-4 to 200 GP, get your HR up

1 x out & back @ 1:00

3 rounds of:

4 x 50 swim MRS @ 1:00 all at GP

1 x out & back @ 1:00

4 x 50 swim at GP @ :50

1 x out & back easy @ 1:00

6 x 50 swim odds free @ :40 (cruise), evens swim at GP @ 1:00

Check HR

DISTANCE-

3 rounds of:

4 x 75 cruise @ 1:10 HR @ 150

4 x 125 free desc 1-4 @ 1:40 (can be pull), get HR up to 160

8 x 100 swim free br3 @ 1:20, 2 swim at GP, 1 easy- do what you need to to go your GP

Check HR

Monday, December 12, 2022- written for SCY

Congrats to everybody who raced the past two weekends! And, thanks to all the volunteers who helped make our meet at the St. James run so smoothly. Now, back to work...

1 x 600- 300/200/100

1:00 rest

With fins:

3 rounds of 6 x 25-

1- UDK with a "twist" (rotate full 360 while doing your UDK) @ :40

2- FAST UDK on stomach to 15y, then kick "pos 11" @ :30

3-4, fly pull free kick drill @ :35 (lift & drop your head to breathe)

5-6, breast pull free kick drill @ :35 (wide press)

Check HR after last 25, then take fins off

4 x 75 swim free br3 build to FAST TURN, then 50 choice drill @ 1:15

3 rounds of (add 1 x 125 each round):

9 x 50 in 3's-

1- swim/kick fly @ :50

2- swim/kick breast @ :50

3- all kick FAST w/boards @ :50

1 x 125 swim free br3 @ 1:40*/1:50*

Check HR, then :30 rest between rounds

After 3rd set, finish up with...

9 x 75 kick FAST 1:30- 25/50, 50/25 & #3 is all FAST

DISTANCE- after "3 rounds of," get right into...

3 x 800 pull @ :20 rest (choice equip), desc 1-3 to FAST (get time for #3)

Check HR after #3, but no additional rest; then...

1 x 825 swim free, trying to equal or better your time from the 3rd 800 pull

Warmdown a bit before you get out. Do an excellent job in school today & get excited for holiday training. Have a great day!

Friday, December 9, 2022- written for SCY (GMU Distance)

4-2-2-2

8 x 50 @ :50-

o- dr/sw by 25's

e- kick choice, desc 1-4

2 sets of:

{2 x 100 @ 1:40, drill/50 swim/drill- fast turn on the 50 swim

{3 x 25 @ :30 (1- half fast swim/half drill; 2- swim all fast, 3 all skulling @ :40)

8 x 50 swim free-

 1-4 desc @ :45

 5-8 hold & even @ :40

Check HR, then 1:00 rest

11 x 150 swim free @ 2:20 at Goal Pace

2 x 300 @ :20 rest (pull/desc 100's on #1; dr/k/choice by 100's on #2)

1:00 rest

5 rounds:

2 x 75 swim at Goal Pace @ 1:10 (1:10)

3 x 50 swim faster than Goal Pace @ :40 (:45)

50 easy @ 1:30

Check HR, then easy choice loosen for 5 minutes

Finish with...

1 x 150 race from a dive

Warmdown a bit before you get out. Rest up this weekend & do a good job preparing for any exams you have left. LCM tomorrow morning at 8a.

Friday, December 9, 2022- written for SCY (GMU Distance/AM)

Standard Friday Morning:

6 x 150 sw/k @ 2:20

12 x 25 

Check HR

12 x 75 @ 1:00/1:10- 3 at GP, 1 easy

Warmdown a bit before you get out, good luck with your exams!

Friday, December 9, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

DISTANCE- after Meet Warmup, do as much as you need to be ready for...

11 x 150 RACE @ 4:00- goal is faster than mile GP (1:37-1:38); if you fall off that pace, move interval to 4:30

Warmdown a bit before you get out. Do an excellent job in school today & get excited for holiday training. Have a great day!

Thursday, December 8, 2022- written for SCY (GMU Distance)

300/200

1:00 rest

3 rounds:

4 x 50 drill/kick by 25's @ :50, build the kick

1 x 100 swim/kick @ 1:20 (go 75 sw/25k in 1st round, then 50/50, then 25 sw/75k in 3rd round)

No rest between rounds

6 x 75 swim/k- your choice on 25/50, 25/25/25, or 50/25- but 1 x 25 is NO FREE

Go @ 1:10/1:05/1:00/:55/:50/:45 by 75; if you miss the interval, switch to all free & finish the set

Check HR, then 1:00 rest

3 x 200 swim free @ 2:20/1 x 300 swim free @ 3:20- check HR, 1 x 50 easy

3 x 300 @ 3:30/1 x 400 @ 4:30, check HR & 1 x 50 easy

3 x 400 @ 4:40/1 x 500 @ 5:30, check HR & 1 x 50 easy

3 x 500 @ 5:50/1 x 600 swim for time (instead, went 5 x 100 swim @ 1:10, then 600 for time)

Warmdown a bit before you get out. Hope your exams are going well. Have a great day!

Thursday, December 8, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill NO FREE

8 x 50 swim free/NO FREE by 25's, 4 @ :50, 4 @ :45

Check HR

16 x 25 partner kick w/bds, fwd ss at mid-pool, all @ :45- be sure to RACE here (odds free, evens choice)

1:00 rest

3 x 150 swim free br3 @ 2:00 desc 1-3

1 x 250 swim free br3 @ 3:10

2 x 250 swim free br3 @ 3:20

1 x 350 swim free br3 @ 4:30

1 x 350 swim easy free br 3 @ 5:00

1 x 450 race free

Check HR

Wednesday, December 7, 2022- written for SCY (GMU DISTANCE)

PM- GMU Distance

After warmup...

3 rounds of:

4 x 50 on the towers @ 1:20

Drop belt...

1 x 50 kick FAST for time

Belts back on

4x: kick w/boards for :35, then :35 rest

Drop belt...

1 x 50 swim FAST for time

After 3rd round, warmdown for 5 minutes

AM- GMU Distance

300/200

1:00 rest

2 x 100 @ 1:40- dr/k/dr/swim- build the swim

2 sets of:

3 x 75 kick desc 1-3 @ 1:20/1:10/1:20 by 75's

1 x 125 @ 1:50- 25 kick FAST/100 swim choice FAST TURNS

Check HR after 2nd set

, then...

12 x 50 as follows:

1-2, swim/kick by 25's @ :50 (or @ :55), desc 1-2

#3- swim a 75 free @ :50 (or :55)

4- swim/kick again @ :50, fastest of the bunch

Middle set of 4 is NO FREE

Check HR after #12, then 50 easy

6 rounds of:

4 x 50 swim at 200 GP @ :50/:55 (#3 is swim a 75 free on same interval, just make the interval)

1 x 25 easy @ 1:00

3rd & 6th rounds are @ :45/:50

After 6th round...

200 easy choice/kick by 50's; then...

MYSTERY SET

Today we went a Broken 200 (4 x 50's @ :10 rest, get time)

200 easy choice

1 x 175 from a dive, goal is to be faster than what you went on the broken 200

Warmdown a bit before you get out. Good luck with your exams, have a great day!

Wednesday, December 7, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins: 

7 x 100 @ 1:40- odds kick on back desc 1-4, evens are dr/k/dr/swim build to fast by 25's

8 x 25 @ :35 breast pull free kick, except #3/5/7 are kick on back arms pointed towards ceiling, go UDK as far as you can on back @ :25

Check HR & take fins off

2 rounds of:

12 x 50 @ :55- swim/kick by 25's desc 1-3, IM order by 50; #4/8/12 are all swim 75 free (same interval)

Check HR after #12, then 1:00 rest

LONG SWIM-

2 times through:

150 swim free or back, desc 50's 1-3 to giddyup

200 swim IM, last 50 is kick on back (halfway UDK on stomach)- get time & desc

300 swim free or back, desc 75's 1-4 to giddyup

200 swim IM- as above (faster)

400 swim free or back, desc 100's 1-4 to giddyup

200 swim IM- as above (fastest)

Check HR after each time through, but no additional rest

If there is time, finish up with...

partner kick 25's race @ :45 (go 4 w/bds, 4 on back)

Warmdown a bit before you get out. Do an excellent job in school today, get excited for holiday training. Have a great day!

Tuesday, December 6, 2022- written for SCY (GMU DISTANCE)

300/200

2 x 150 @ 2:15- 50 swim/25 kick

1 x 300 swim @ 4:00- descend 100's 1-3

2 x 150 swim/kick by 25's, IM order by 50's (no free) @ 2:15

1 x 200 swim @ 2:30, desc 50's 1-4

2 x 150 @ 2:15- 25 swim build to fast turn, 50 kick fast UDK

1 x 100 swim all race pace turns

Check HR, then 1:00 rest

2 rounds of:

3 x 150 @ 1:50/2:00

1- 100 cruise, 50 move

2- 75 cruise, 75 move

3- 50 cruise, 100 move

1 x 175 swim free @ 1:50/2:00

Check HR, then :20 rest

2x {3 x 100 swim at 500 GP @ 1:15/1:25

     {1 x 75 swim at finishing speed @ 1:15

     {1 x 25 float @ 1:30

After 2nd round...

With fins/paddles/shnorkel: 1 x 800- 150 pull/50 body position kick

1:00 rest

Finish up with...

1 x 250 race from a dive, goal is half your 500 Free goal time

Warmdown a 200 kick/choice by 25's. Use your time wisely today, make sure you're prepared for exams. Have a great day!

Tuesday, December 6, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- breast pull w/dolph kick & flip turns, focus on WIDE press & fast insweep

8 x 25 choice drill @ :35, except #'s 3/5/7 are FAST UDK on stomach @ :25

Take off fins & get right into...

1 x 300- 50 swim back/50 swim breast, desc 100's 1-3

Check HR, then...

Put fins back on for:

6 x 75 @ 1:20- breast pull w/dolphin kick- with paddles

Check HR & take fins off

2 sets of:

9 x 50* swim (in 3's)- 2 choice @ :50, 2nd 25 NO FREE, desc 1-2; #3 is all swim free br3 @ :40

8 x 100 swim as follows:

odds- 25 swim fly/50 swim free/25 UDK choice @ 1:25/1:35

evens- swim free br3, except 3rd 25 is swim breaststroke

*in 2nd set, the FIRST 25 of the 50's (1&2) is swim breaststroke, same interval

Check HR after each round

Finish up with:

Anybody racing this weekend, go 20 x 25 @ :40 w/fins ("the usual")

Everybody else...

75's pull free w/buoy/shnorkel, desc 1-3's @ 1:10

DISTANCE- go one round of the 9 x 50/8 x 100's, then...

Finish up with AMRAP:

300 swim free desc 100's 1-3 to what you can, get time

:20 rest, get pulling equip

1 x 325 pull free ON THE TIME YOU WENT FOR THE 300! Then, get right back into the next 300 swim

Warmdown a bit before you get out. Do an excellent job in school today & remember everybody is welcome to come to tomorrow morning's workout. Have a great day!

Monday, December 5, 2022- written for SCY (GMU DISTANCE)

6 x 150 @ 2:20- 100 swim/50 kick, choice stroke

1:00 rest

4 rounds of

4 x 25 kick FAST @ :50 w/boards & socks

2 x out & backs @ :50- swim/fwd ss/FAST UDK back to the wall

:20 extra rest to take socks off

1 x 50 kick FAST for time w/boards @ 1:40

Warmdown a bit before you get out. Use your time wisely this week & good luck with exams. Have a great day!

Monday, December 5, 2022- written for SCY (GMU DISTANCE)

1 x 600- 300/200/100

1:00 rest

16 x 75 in sets of 4-

1-4, 50 fist free drill br3, 25 UDK on side @ 1:15

5-8, 25 swim free br3 build to FAST turn, 50 drill no free @ 1:15

9-12, swim/kick/swim faster by 25's- all choice, but same for all 4, @ 1:10

13-16, swim IM (no free) desc 1-4 @ 1:10

Check HR, then 1:00 rest

4 x 50 kick desc 1-4 to fast @ :55/1:00

3 x 250 swim free @ 3:10/3:20- 100 cruise (HR 150), 150 strong (HR 160)

1 x 50 swim/kick fast no free @ 1:00

1 x 50 easy choice @ 1:30

4 x 50 kick desc 1-4 to fast @ :50/:55

3 x 400 swim free @ 4:50/5:10- 200 strong (HR 160), 200 giddyup (HR 170)

1 x 50 swim/kick fast no free @ 1:00

1 x 50 easy choice @ 1:30

4 x 50 kick @ :45/:50 odds make it/evens fast

3 x 550 swim desc 1-3 to 550 goal time (1/3 of mile goal time) @ :30 rest

Check HR, then...

3 x 100 swim/kick by 50's no free (same for all 3), hold best average possible @ 2:00

4 x 75 drill/kick/skulling by 25's @ :10 rest

Do an excellent job in school today, be sure to use your time wisely before exams start on Wednesday. Have a great day!

Saturday, December 3, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

After your day off, let's be deliberate with the warmup, then get some good swimming in.

4 x 300 @ :15 rest- 150 drill/swim free by 25's, 100 drill/swim no free (by 50's), 50 kick on back

15 x 50 in 3's

1- drill/swim by 25's @ 1:00, no free

2- swim/kick by 25's (same stroke as #1), build swim to fast turn, @ :50

3- all swim free br3 @ :40

Check HR, then 1:00 rest

16 x 250 as follows:

1-4, all @ :20 rest- go 100 swim free (HR @ 150), 50 drill free, 100 swim free faster (HR @ 1:60)

5-8, all @ :20 rest- go IM: 100 swim IM, 50 kick FAST w/bds, 100 swim IM faster

9-12, all pull free w/shnorkel/buoy (paddles if you'd like), desc 1-4 @ :20 rest

13-16 @ 3:40, swim the odd 50's (desc to Goal Pace), even 50's kick on back; go @ 4:00 if necessary, but be sure to hit your GP on the 3rd 50

Check HR

Warmdown a bit before you get out. Do an excellent job with your HW this weekend & enjoy your time off. Have a great day!

Thursday, December 1, 2022- written for SCY

Meet Warmup, then...

SPEEDSET (16 x 50 @ 2:00, 20 swim fast/30 drill, then 30/20, then all fast; #4 all drill)

Anybody racing today can get out. Everybody else continue into...

With fins:

3 x 150 swim desc 1-3 @ 2:40, #3 is all out FAST

3 x 75 @ 1:40 swim/last 25 kick desc 1-3 to all out FAST

3 x 50 @ 1:20- 25 LUNGBUSTER/25 swim, desc 1-3 to all out FAST

Check HR; if there is time, you can do a second round in a different stroke

DISTACE-

14 x 200 as follows:

odds- @ 3:20, go 50 free drill, middle 100 swim/drill by 25's NO FREE, build into fast turns, last 50 kick

evens- 50 swim long & strong free, 50 choice drill, 100 swim IM- desc the 100 IM 1-7, all @ 3:00 (3:20 if you need it)

Check HR, then...

3 rounds:

3 x 100 swim 25 NO FREE fast turn, 75 free br3 @ 1:30 (3rd round @ 1:25)

3 x 100 swim choice, except middle 50 is backstroke @ 1:30 (3rd round @ 1:25)

3 x 100 swim free, last 25 kick @ 1:30 (3rd round @ 1:25)

Check HR after each round of 9, then 1 x 50 easy @ 2:00 (no additional rest between rounds)

With fins, finish up with...

9 x 150 swim desc 1-3's @ 2:40- #3 is always all out FAST (check HR)

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

Wednesday, November 30, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- drill/kick/drill by 25's @ 1:20- no free on last 2

8 x 25 @ :35- choice drill in MRS, except 3/5/7 are fast udk @ :25

9 x 100 @ 1:40 drill/swim/drill/fast udk on stomach, by 25's (no free on last 2 x 100 d/s/d/udk); desc 100's kick to all out effort

Check HR, then 1:00 rest

DISTANCE- set yesterday

1 x 300 swim free- HR is 150/160 by 150's

5 x 50 swim/kick by 25's @ :55- go IM order by 50's, or no free; #4 is all kick @ :55

1 x 450 swim free- HR is 150/160/170 by 150's

5 x 50 swim/kick by 25's @ :55- as above, #4 is all kick @ :55

1 x 600 swim free- HR is 150/160/170/180 by 150's

5 x 50 as above

1 x 750 swim free, desc HR by 150's to 150/160/170/180/MAX

Check HR, then 1 x 50 easy @ 2:00

12 x 75 swim at GOP @ 1:20- every 4th 75 can be easy choice @ 1:40

With fins, finish up with...

24 x 25 @ :40- "the usual" in sets of 4, but partner-style

For anyone who did yesterday's Distance set yesterday, let's go this one for today:

DISTANCE-

3 x 550 pull w/shnorkel & buoy (paddles if you'd like) @ :20 rest, desc 1-3 to something JUICY!

Check HR, then 1:00 rest, then...

3 rounds of:

5 x 50 swim at Goal Pace @ :50 (@ :10 rest in 3rd round)

1 x 275 swim FAST for time- get time, check HR, then...

1 x 25 easy loosen @ 2:00

No additional rest between rounds

Warmdown a 300 before you get out

Be sure to warmdown a bit before you get out. Regular workout schedule tomorrow morningfor everybody (even those in the meet tomorrow night). Do an excellent job in school today & get excited to race this weekend. Have a great day!