Tuesday, January 31, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 100 @ 1:45- 50 ra2 la2 free drill, 25 choice drill in MRS (no free), last 25 is skulling

9 x 50 @ :50 in 3's:

1-2, swim/kick by 25's build swim to fast turn

#3- all kick, make interval

4 x 100 @ 1:35/1:45, desc to fast as follows:

25 swim in MRS no free build, 50 swim free, last 25 UDK on stomach; EXCEPT...

#3 is swim free @ 1:15/1:20

Check HR, then 1:00 rest

DISTANCE-

4x: 1 x 50 swim at GP @ :50/1 x 25 race @ :30 (25 is faster than GP)

1 x 50 easy @ 1:30

4x: 1 x 75 swim at GP @ 1:15/1 x 25 race @ :30

1 x 50 easy @ 1:30

4x: 1 x 100 swim at GP @ 1:35/1 x 25 race @ :30

1 x 50 easy @ 1:30

4x: 1 x 125 swim at GP @ 2:00/1 x 25 race @ :30

1 x 100 easy choice @ 2:00

1 x 175 race for time, goal is faster than 200 Goal Time

STROKE GROUP-

Monday, January 30, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

8 x 50 @ :55- 25 ra2 la2 free drill/breast pull free kick by 25's

9 x 100 as follows:

odds, kick desc 1-5 @ 1:50- #9 is max effort

evens, swim/kick by 50's @ 1:40

Check HR, then :30 rest

5 rounds of:

3 x 50 swim/kick by 25's @ :50 desc 1-3, #2 is no free

1 x 75 kick fast for time with boards @ 1:30

3 x 50 swim IM order by 25's @ :50

1 x 75 kick fast w/boards @ 1:30

1 x 150 swim free br 3 @ 1:40, make interval

Check HR after each round

Finish up with...

25's kick (partner style if possible) @ :45/:35/:25/:15 by 25's

Every 3rd round NO FREE

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

Friday, January 27, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

DISTANCE- do any additional warmup that you need to do after the Meet Warmup so you're ready for...

11 x 150 race for time @ 4:00- get some water & swim easy in between 150's, but stay on the interval.

STROKE GROUP-

4 rounds of:

1 x 75 race in heats, get time

8* minutes active recovery

3 x 25 race @ :10 rest, add-up time should be faster than 75

200 easy loosen between rounds

*the active recovery is 6 minutes in 2nd round, then 4 minutes in 3rd round, and 2 minutes in 4th round

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the meet next weekend. Have a great day!

Thursday, January 26, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15- 50 fist free drill br3, 25 dolph kick on side (UDK fish drill)

7 x 50 @ :50- odds swim/kick free, evens swim MRS/free by 25's- fast turns throughout!

7 x 125 as follows:

odds- swim free br3 @ 1:35/1:45

evens- MRS: 50 swim fast turn/25 kick 1/2 under/50 swim faster @ 2:00

Check HR, then 1:00 rest

12 x 25 drill in MRS @ :45, except #3/5/7/9 are fast UDK @ :25

Check HR, then...

AMRAP:

4 x 50 swim at GP @ :55

1 x 100 swim free br3 @ 1:10/1:15

1 x 50 drill @ 1:20

4 x 50 swim at GP @ :45

1 x 100 swim free br3 @ 1:10/1:15

1 x 50 drill @ 1:30

4 x 50 swim at GP @ :10 rest

1 x 150 swim free br3 @ 1:40/1:55

Check HR

1 x 50 easy choice

1:00 rest between rounds

DISTANCE-

Go the above set, but go 75's instead of 50's GP @ 1:15, and make the 100 @ 1:15 a 150 @ 1:50

(AMRAP)

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

Wednesday, January 25, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With buoys where noted:

4 x 50 ra2 la2 free drill @ 1:00

1 x 400 swim/kick by 50's- fast turn on the swim, desc the 50 kick (on back, half UDK)

9 x 100 in 3's-

1-2, 50 kick w/boards, 50 choice breaststroke drill @ 1:45

#3- all kick fast w/boards @ 1:30- hustle here!

Check HR after #9, then...

1 x 400 w/buoy & shnorkel:

75 pull free/25 kick free holding buoy out front (head down w/shnorkel!)

Check HR again, then 1:00 rest

LONG SWIM-

3 times through:

200 pull free br 3/5/3/7 by 50's

200 IM drill

200 pull free br 3/5/7/9 by 50's

200 IM swim fast (last 50 is kick on back)

Check HR after 3rd time through

With fins, finish up with...

AMRAP:

3 x 75 swim desc 1-3 to all out fast @ 1:10/:50/:40

1 x 25 FAST UDK on stomach

Check HR; change stroke after every other round

Warmdown a bit before you get out. Do an excellent job in school today and be sure to bring in your meet entries if you have any questions about which events you should be swimming. Have a great day!

Tuesday, January 24, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

15 x 50 in sets of 5:

1-2, drill/kick by 25's @ 1:00

3-4, swim/drill by 25's @ :55- build turn to fast

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

1st round of 5 is free, middle round of 5 is MRS no free, last round of 5 is your choice

Check HR after #15, then :30 rest

3 x 300 as follows:

150 in MRS/150 swim long & strong free- good body/head position, HR = 150-160

For the 150 MRS:

#1- 50 swim fast turn, 100 kick

#2- 50 swim 200 set up, 50 swim strong, 50 kick

#3- all swim, 200 set up/build/200 Goal Pace, by 50's

1:00 rest, check HR

DISTANCE-

3 x 150 cruise free @ 2:10, HR @ 150-160

1 x 250 swim free w/giddyup, HR @ 170

:30 rest

3 x 150 cruise free @ 2:10, HR @ 150-160

1 x 350 swim free get after it, HR @ 180

:30 rest

3 x 150 cruise free @ 2:10, HR @ 150-160

1 x 450 swim free for time, max effort- target your 500 Free goal time here

Check HR, then 1:00 rest

STROKE GROUP-

6 rounds of:

1 x 75 dr-k-dr by 25's @ 1:20

3 x 25 swim fast @ :40- get avg time

1 x 50 swim fast @ 1:00*- should be within :01 of twice your 25 avg time

1 x 50 swim fast- how close can you get to your 1st 50 time?

Check HR

*@ :50 in 2nd/5th round; @ :40 in 3rd/6th round

Monday, January 23, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:15- 50 ra2 la2 free drill, 25 kick "position 11" with 2 breaths only

6 x 50 @ :55- breast pull free kick drill (wide press), choice drill in MRS, no free

4 x 100 @ 1:45- 25 fast UDK on stomach, last 75 is drill/kick/drill by 25's in MRS, no free; kick is fast

Check HR, then take fins off, 100 dr/k/dr/skulling by 25's

1:00 rest

1 x 225 kick wbds (last 25 on back @ 3:50/1 x 75 swim IM @ 1:10/1:15

1 x 150 kick wbds (2nd 50 on back) @ 2:30/2 x 75 swim IM desc 1-2 @ 1:10/1:15

1 x 75 kick wbds (last 25 is UDK) @ 1:20/3 x 75 swim IM desc 1-3 @ 1:10/1:15

Check HR

3 x 200 pull free w/shnorkel & choice equip @ 2:45/3:00, desc 1-3

Check HR

1 x 225 swim IM (200 IM, last 25 is kick on back) @ 3:15/1 x 75 @ 1:15 kick fast (25 udk, 50 bds)

1 x 150 swim IM (2 x 75 IM's) @ 2:15/2 x 75 kick fast w/boards @ 1:15

1 x 75 swim IM- fastest of the day, get time/25 easy choice

3 x 75 kick FAST for time @ 1:15

Check HR, then 1:00 rest

STROKE GROUP- (AMRAP)

50's kick @ :50 (add 1 x 50 each round)/1 x 50 easy choice @ 1:00 (only 1)

DISTANCE- finish w/150's (AMRAP) @ 2:20 (@ 2:30 if needed) as follows:

1- 50 kick/100 swim strong neg split

2- 100 kick/50 swim 200 setup

3- all kick, make interval

:30 rest between rounds, check HR. Kick is with boards

Warmdown a bit before you get out. Do an excellent job in school today, and some of you still have to do your "best/least-best/differently or better" talk after the meet last weekend. Have a great day!

Friday, January 20, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

STROKE GROUP-

5 rounds of:

1 x 75 race from a dive, get time

8* minutes active recovery, keep it moving

3 x 25 swim fast @ :10 rest, goal is to add up to faster than the 75

*The active recovery gets shorter from round to round (6 mins after 2nd set, then 4 mins after 3rd, then 2 mins after 4th round; after the 5th round we'll get right into the 3 x 25)

DISTANCE-

After your Meet Warmup, plus whatever else you need to be ready, get into...

30 x 50 in sets of 3:

2 swim at GP @ :45 (keep track of avg time)

1 easy choice @ 1:00

Check HR, then 200 easy drill/choice by 50's, figure out time for 300 (avg time x 6)

4:00 rest

4 x 75 swim fast @ :20 rest- how close can you come to 300 time from 50's above

Check HR, then 200 drill/choice by 50's

4:00 rest

3 x 100 swim fast @ :30 rest- can you be as fast/faster than 75's?

Check HR, then 200 drill/choice by 50's

4:00 rest

Finish up with...

6 x 50 swim @ :10 rest- how close can you come to your avg 50 time from 30 x 50???

Check HR, warmdown as needed.

Warmdown a bit before you get out. Do an excellent job in school today, and remember NO WORKOUT at the St. James this weekend. Have a great day!

Thursday Morning, January 19, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 50 choice drill, 25 kick (half UDK on stomach)- go free/no free/choice by 150

4 x 75 @ 1:15- 50 ra2 la2 free drill, 25 TOMBSTONE kick w/boards

16 x 50 in 4's as follows:

1-4, swim/kick free by 25's @ :50

5-8, swim IM order by 25's @ :50

9-12, swim/kick by 25's @ :50 NO FREE 

13-16 all kick @ :50

Check HR, then 1:00 rest

3 rounds of:

4 x 50 swim @ :45, strong & even (BH lane @ :50- ok)

4 x 100 swim @ 1:30, HR at 150/160 by 50's (BH lane @ 1:40)

4 x 150 swim @ 2:15, HR at 150/160/170 by 50's (BH lane @ 2:30)

Check HR after each round, then :30 rest;

Finish each round with...

1 x 175 swim, goal is 200 best time or faster (DISTANCE- go 450 swim at 500 Goal Time)

1:00 rest after each round

(3rd round is all backstroke)

After 3rd round, finish up with...

25's race @ :40, partner-style; change stroke after every 4 x 25's

Warmdown a bit before you get out. Do an excellent job in school today, make sure you're starting 2023 on the right foot. Have a great day!

Wednesday Morning, January 18, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:00- 50 ra2 la2 free drill, then 75 drill/kick/drill by 25's NO FREE (same stroke for 75)

6 x 50 @ 1:00- breast pull free kick drill/kick on back with arms pointed UP, by 25's

8 x 25 @ :35, odds are 2 kicks 1 pull breast, evens are fast UDK on stomach

:30 rest, check HR & put fins on

With fins:

6 x 75 @ 1:15* breast pull w/dolphin kick & flip turns (*evens are @ 1:05/:55/:45)- focus on wide press & getting your head down at the end of the stroke

Check HR again, then take fins off

9 x 75 in 3's:

1-2, 25 backstroke swim (tempo), 50 breaststroke swim (kick) @ 1:10, desc 1-2

#3- swim free br3 @ :55- long & strong

Check HR after #9, then 25 easy

1:00 rest

LONG SWIM- two options today...

STROKE GROUPS

5 times through:

75 drill/kick/drill by 25's

75 swim/kick/swim faster by 25's

150 swim free br3, big fat juicy kick on 2nd 75

4 x 25 swim all FAST @ :06-07 seconds rest

100 kick w/boards easy/fast by 25's

DISTANCE

3 times through...

600 pull w/choice equip & shnorkel, desc 200's 1-3 to something juicy

Take off equip

1 x 200 free swim faster than 3rd 200

200 IM- 100 swim, then 100 kick IM order by 25's on back

Finish up with...

24 x 25 @ :40 in sets of 4- the usual

Warmdown a bit before you get out. Do an excellent job in school today and be sure to do your "best/least-best/differently or better" talk with me before you leave. Have a great day!

Tuesday, January 17, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Great job racing in G'boro! Now it's back to work...

4 x 75 @ 1:15- 25 breast kick on back, 50 fist free drill br3

5 x 50 @ :55- 25 choice drill no free, 25 dolph kick on side ("fish drill")

6 x 100 in odds & evens:

odds- 50 swim fast turn, 50 kick on back (UDK to 10y)- same stroke as drill above, desc 1-3 @ 1:35

evens- kick w/boards @ 1:50, neg split 1&2, #3 is fast for time

Check HR, then 1:00 rest

3 rounds of:

9 x 50- different by round, but all 2 & 1, #3 always free @ :35 (or :40); 1st rd is swim IM by 25's (1&2)

1 x 100 swim free @ 1:15 (or 1:20)

1 x 75 kick fast @ 1:15 w/bds

1 x 100 swim free faster than #1

Check HR, :30 rest between rounds

Finish up with...

24 x 25 @ :40 in sets of 4 ("the usual")

DISTANCE- AMRAP...

3 x 300 swim desc 1-2 @ 3:50

1 x 325 swim free, faster than 3rd 300

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today, be sure to think about your "best/least best/different or better" talk- we'll do that after workout this week. Have a great day!

Friday, January 13, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Lots going on today:

Anybody racing today: Meet Warmup, then Speedset (16 x 50 @ 1:30 in sets of 4; go 20/30, 30/20, all fast from a dive, then all drill- 4x; change strokes by round)

Anybody racing this weekend: Meet warmup, then Speedset as above, then 9 x 150 swim with fins desc 1-3's @ 2:40 (change stroke by rounds of 3)

DISTANCE- Meet Warmup (plus whatever additional warmup you need to be ready for...) 2 x 800 @ :30 rest, desc 1-2 to what you can; then 1 x 825 pull w/choice equip- should be faster than 2nd 800. Finish up with 24 x 25 @ :40 in sets of 4, "the usual."

Anybody NOT racing this weekend: Meet Warmup, then do the Distance Set and the 9 x 150 w/fins

Warmdown a bit before you get out, do an excellent job in school today & be sure to thank your parents for getting you to the meet. Get excited to race & safe travels to NC. Have a great day!

Thursday, January 12, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15 as follows:

odds- 50 fist free br3, 25 dolph kick on side

evens- 25 UDK on stomach fast, 50 choice drill in MRS

8 x 100 as follows:

odds- swim/kick by 50's free @ 1:30

evens- swim/kick by 50's in MRS @ 1:45, desc 1-4 to fast

Check HR, then...

1 x 300- go drill/swim (build)/skulling by 25's

Check HR, then 1:00 rest

DISTANCE-

3 rounds of:

6 x 75 swim at GP @ 1:10 (target 47-48's)

3 x 50 kick strong @ :55 

1 x 50 easy choice @ 1:30

1 x 350* pull free, 80-85% effort, get time

Check HR, then 1:00 rest

*in 2nd round, go a 450 pull, 90-95% effort

*in 3rd round, go 550 pull at max effort, how close can you get to 1/2 your mile goal time???

STROKE GROUP-

3 rounds of:

6 x 50 @ :55 swim/kick by 25's desc @ :55 in MRS, except 3/5 are 75 swim free (same interval!)

1 x 75 drill/kick/drill by 25's in MRS no free @ 1:20

1 x 75 swim/drill/swim faster in MRS @ 1:20- put a good stroke on the swim

6 x 50 swim at 200 Goal Pace @ 1:00*

Check HR, 1:00 rest between rounds

Wednesday Morning, January 11, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With boards where noted:

4 x 125 @ 2:00- 100 swim/drill by 25's, build swim to FAST turn, last 25 kick build to fast (1-2 are all free, 3-4 are MRS no free)

6 x 25 fly pull free kick drill @ :35- lift & drop in one motion to breathe

3 x 100 swim @ 1:30- 25 MRS no free build to fast turn, 75 free br 3/5/3 by 25's fast turns

10 x 25 partner kick as follows:

1-2, w/boards free kick race @ :45- fwd ss at midpool; 

3-4, on back, RACE the UDK's to half way

Check HR, then...

1 x 300- 50 breast drill (2k1p), 25 skulling

1:00 rest

LONG SWIM-

2 choices today:

A)

5 times through...

150 swim IM (2 x 75's, no free), desc 1-2

150 swim in MRS (no free) desc the 50's to 200 gp

50 kick fast free w/bds

Check HR after 5th round

Or...

B)

1 x 450 swim free (can be pull w/choice equip), desc 150's by HR (150/160/170)

1 x 150 swim IM, 2 x 75's IM (no free) desc 1-2 to fast

Let's finish up with...

25's race "partner style," we'll go in sets of 6

Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for hustling you all over northern Virginia this past week for our workouts. Have a great day!

Tuesday, January 10, 2023- written for SCY (back at GMU!)

1 x 600- 300/200/100

1:00 rest

With buoys, where noted:

4 x 75 @ 1:15- 50 fist free br3 pull, then 25 kick free hold buoy out front

4 x 50 @ 1:00- kick on back (1/2 way under)/choice drill MRS by 25's (no free on drill)

4 x 150 @ 2:30- 50 swim in MRS (no free) easy/FAST by 25's, 100 pull free br 3/5 by 50's

Check HR, then 1:00 rest

6 rounds of:

1 x 100 in MRS- 75 swim (smooth/build/strong by 25's, get HR up by 25's), last 25 kick on back (1/2 under) @ 1:30/1:40

1 x 200 @ 2:30/2:40- swim free br3, hr is 160/170 by 100's

:30 rest after 3rd round, check HR and get water

STROKE GROUP-

AMRAP:

3 x 50 swim at 200 GP @ 1:00

1 x 100 swim free br3 @ 1:15/1:20

1 x 50 swim max effort, check HR

50 easy @ 1:30 (every 3rd round go 200 drill/choice by 50's)

DISTANCE-

AMRAP:

2 x 150 swim neg split @ 2:00/2:10, hr is 150/160 by 75's

3 x 50 swim at GP @ 1:00 (interval gets :05 faster by round)

Check HR, 50 easy @ 1:30 after each round)

Finish up with...

25's @ :40 in sets of 4- "the usual," except, PARTNER-STYLE

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the meet this weekend. Be sure to follow ALL of the AFC's guidelines on entering/exiting the facility while they finish those repairs...they don't have to let us swim here. Have a great day!

Monday Morning, January 9, 2023- written for SCY (at Spring Hill Rec Center)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 100 @ 1:40, 50 drill (odds free, evens no free), 50 kick (1st 25 free on back arms up, 2nd 25 UDK

8 x breast pull free kick drill @ :35, #'s 3/5/7 are fast UDK @ :20

4 x 75 breast pull w/dolphin kick & flip turns, desc 1-4 @ 1:15

Check HR, take fins off

5 x 50 swim breast/free desc 1-5, odds @ :55, evens @ :45

4 x 50 kick on back @ :50, 1/2 way under

5 x 100 swim 25 back/50 breast/25 free @ 1:40, desc 1-5 ("IM" style)

4 x 50 kick on back @ :50, 1/2 way under

5 x 50 swim breast/free desc 1-5, odds @ :50, evens @ :40

Check HR, then 1:00 rest

AMRAP:

8 x 25 partner kick @ :40, odds are choice, evens are w/fwd ss at midpool

1 x 175 fast for time: 100 swim free/75 kick w/boards

Check HR, :30 rest between rounds

Do an excellent job in school today & be sure to thank your parents for driving you all over northern Virginia to keep up with workouts. Check your email this afternoon for an update on the rest of the week. Have a great day!

Sunday, January 8, 2023- written for SCY (at St. James)

1 x 600- 300/200/100

1:00 rest

16 x 50 in sets of 4:

1-4, kick desc @ :55

5-8, swim free br3 desc @ :45

9-12, kick @ :50

13-16, swim strong & even @ :40

Check HR

9 x 250 as follows:

1-2, swim free br3 @ 3:20/3:40, desc 1-2

#3- swim IM (200 IM, 50 kick w/bds)- get time, all @ 4:00

4-5, pull free w/shnrkel & choice equip @ 3:30/3:45, desc 1-2

#6- swim IM as above, faster, @ 4:00

7-8, your choice pull or swim, but on original intervals of 3:20/3:40

#9- swim IM as above, fastest of the 3 x 250

Check HR, then 50 easy

1:00 rest

With boards, until 11a, all kick is fast...

1 x 50 easy choice @ 1:00

1 x 50 kick @ :50

1 x 50 easy choice @ 1:00

2 x 50 kick @ :50

1 x 50 easy choice @ 1:00

3 x 50 kick @ :50

1 x 50 easy choice @ 1:00

1 x 100 kick FAST for time @ 2:00

Change kick from round to round if you'd like

Warmdown a bit before you get out. Make sure you're ready for the week ahead at school; remember we're up at Spring Hill Rec Center tomorrow morning. Check your email tomorrow afternoon for Tuesday's workout schedule & location. Have a great day!

Saturday, January 7, 2023- written for SCY (at St. James)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 100 drill/swim by 25's, last 50 kick w/bds desc 1-3 (3rd 150 no free)

15 x 50 in sets of 3's as follows:

1-2, swim/kick by 25's no free @ :50, desc 1-2

#3- all swim free br3 @ :35- giddyup here to make the interval

Check HR after #15

3 rounds of:

3 x 100 race @ 3:00 (one group every 1:30)- go 75 fast/25 swim back easy; get times for each 75

1 x 150 easy drill/choice by 25's

You can change strokes after each round, but the 3 x 100 in each round have to be the same stroke

After 3rd round...

8 x 50 drill/choice by 25's @ 1:00

We'll finish up with 1 x 150 race from a dive (pick a stroke that you did on the 75's, take your avg time & double it, add :01- that should be your goal on the 150)

Warmdown a bit before you get out. Do an excellent job on your HW this weekend, and keep checking your email for schedule updates through the beginning of next week. Good luck to everybody racing at the Distance Meet today/tomorrow. Have a great day!

Friday, January 6, 2023- written for SCY (at Audrey Moore, PM)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 25 kick w/bds build, 50 drill

4 x 75 @ 1:10- 25 kick w/bds FAST, 50 swim fast turn (2nd 25, no free)

3 x 200 @ 3:00- 150 swim/kick by 25's (same stroke) desc 50's 1-3, last 50 kick w/bds all fast

Check HR, then 1:00 rest

4* rounds of:

2 x 100 swim free br3, but last 25 no free @ 1:35 (or @ 1:40), desc 1-2

1 x 100 swim 25 fly, 75 free br3 @ 1:15 (or @ 1:20)- swim strong to make interval

:30 rest, then everybody together:

1 x 75 kick FAST for time with boards

Check HR then easy back to the starting end

* intervals on all the 100's gets :05 faster per round

After 4th round...

1 x 150 drill/choice by 25's

Check HR again, then 1:00 rest

Finish up with...

8 x 175 swim IM (skip last 25 free), all @ 2:40 (or @ 3:00), straight descend 1-8

Warmdown a bit before you get out. Be sure to follow the emails for updates on workouts over the weekend. Good luck to everybody racing at the Distance Meet this weekend. Have a great day!

Friday Morning, January 6, 2023- written for SCY

For anybody racing in the Distance Meet this weekend:

Meet Warmup, then...

Two options:

Speed Set 

(16 x 50 @ 1:30 in sets of 4-

1- 20y swim fast/30y drill

2- 30y swim fast/20y drill

3- all swim fast

4- all drill)

Change strokes after every round of 4 x 50

300 easy drill/choice by 50's, then finish up with 24 x 25 @ :40 in sets of 4 (the usual)

Warmdown a bit before you get out

OR...

Pace Set

16 x 75 in sets of 4

1-4, swim free @ 1:00, desc 1-3 to legit effort, then #4 is drill

:30 rest

5-16 @ 1:10, 3 swim at Goal Pace, 1 easy @ 1:20

Check HR after 3rd 75 in each round

300 easy drill/choice by 50's after #16

For anybody NOT racing this weekend, go your Meet Warmup, then...

3 x 300 swim free br3 or back @ 3:50 (or @ 4:15 if needed), smooth & strong, make interval

3 x 250 swim same stroke as 300's desc 1-3 to FAST @ same interval you went the 300's on

3 x 200 swim free br3 or back @ 2:35 (or @ 2:50), smooth & strong, make interval

3 x 150 swim same stroke as 200's desc 1-3 to FAST @ same interval as 200's

3 x 100 swim free br3 or back @ 1:10 (or @ 1:20), hustle to make the interval

:30 rest, check HR

6 x 50 swim all FAST @ 1:00

Check HR again, then warmdown (active recovery for 12 minutes), check HR again 

Make sure your legs are feeling loose before you get out. Again, be sure to check your email morning and night for any schedule updates. GMU is still uncertain as to when the repairs will be completed, so we'll have a rather chaotic schedule at least into next week. Thanks for your patience and commitment to your swimming as we take things day-by-day.

Thursday, January 5, 2023- written for SCY @ St. James

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 75 drill/kick/drill free (by 25's), 75 drill/kick/drill no free (by 25's)

4 x 75 @ 1:15- 25 kick w/bds build to fast, 50 swim/drill by 25's choice, build swim to fast turn

9 x 50 swim, 2 @ :50 IM order by 25's, 1 swim free big kick on 2nd 25 @ :40

Check HR, then 1:00 rest

6 x 100 as follows:

odds- drill/kick by 25's @ 1:45, desc 50 kick to fast

evens- swim/kick free by 50's desc 1-3 to fast @ 1:35

2 sets of:

1 x 25 udk @ :40 on stomach/1 x 75 swim choice desc 25's to fast

1 x 50 kick w/bds @ :55/1 x 50 kick w/bds @ :45

1 x 75 drill/kick/drill by 25's no free @ 1:15/1 x 25 swim same stroke race pace @ :30

6 x 100 as follows:

odds- swim free br3 @ 1:15

evens swim IM desc 1-3 @ 1:35

Check HR, then 1:00 rest

DISTANCE-

2 x 450 @ :20 rest pull w/choice equip desc 150, HR = 150/160/170 by 150

10 x 75 swim at GP @ 1:20, #5 & 10 are dist per stroke

1 x 450 swim get time- 85% effort here, get time

1 x 100 easy choice @ 2:00

1 x 475 swim max effort, should be faster than previous 450 

Check HR

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3, 3rd 150 in each round should be fast

Warmdown a bit before you get out. Keep checking the schedule for updates to time & location...Have a great day!

Wednesday, January 4, 2023- written for SCY @ St. James

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:15- 50 breast pull w/dolphin kick, 25 dolphin kick on your side

4 x 50 drill/kick under by 25's @ :55- drill is MRS

3 x 100 @ 1:40- 75 kick on back (desc 1-3 to fast), last 25 choice skulling, no "conductor"

Check HR, then take fins off.

3 rounds:

3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can; rev IM by round)

2 x 100 swim free br3 @ 1:15/1:20 (National group @ 1:10)

1 x 150 swim/last 50 kick in MRS, get time & desc 1-3 to fast

:30 rest between rounds, check HR

DISTANCE- LONG SWIM

3 times through:

200 in MRS- 50 swim/25 drill/50 swim faster/25 drill/50 swim fastest; no free

300 pull w/choice equip, desc 100's 1-3

400 swim IM (1st round is 4 x 100's IM; 2nd round is 2 x 200 IM; 3rd round is 300 IM+100 kick)

Check HR after 3rd time through

STROKE GROUP- 

(National Group)

2 times through:

4 x 50 swim at 200 GP @ 1:00/50 easy drill @ 1:30

4 x 50 swim at 200 GP @ :50/50 easy drill @ 1:30

4 x 50 swim at 200 GP @ :40/150 easy drill-kick by 25's (breaststrokers go @ :45)

3 x 150 pull free w/choice equip desc 1-3 @ 2:20 after 1st round

BROKEN 150 (3 x 50 swim @ :10 rest) after 2nd round

DISTANCE OPTION-

2 times through:

8 x 75 swim @ 1:10, 3 at Goal Pace 1 easy

300 easy drill/choice by 50's

After 1st round, 1 x 150 RACE for time

After 2nd round, 1 x 300 RACE for time

Warmdown a bit before you get out. Check your email each night and again in the morning to see if there are any schedule changes or pool changes (locations). Have a great day!

Tuesday, January 3, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With boards:

4 x 75 @ 1:15- 50 fist free drill br3, 25 dolphin kick build

6 x 50 @ :55- kick on back (10y under)/2 kicks 1 pull breast drill, focus on wide press

3 x 100 @ 1:45- 50 kick w/boards (breast/free by 25's), 50 choice drill in MRS

8 x 50 kick/swim or swim/kick (alt by 50's), go 4 @ :50 make interval, then 4 @ 1:00 desc 1-4 to all out giddyup! These are in MRS

1:00 rest, check HR

3 rounds of:

6 x 25 partner kick w/boards @ :45- all fast; Odds are fwd ss at midpool, evens are bckwd ss at midpool

1 x 300 swim free or back, get time & desc 1-3 to max effort (start at about 75-80% on #1)

1:00 rest between rounds, check HR after each 300

DISTANCE-

4 rounds of:

6 x 75 swim at Goal Pace @ 1:15

1 x 450 swim desc 1-2 and 3-4; two rounds can be pull, but be sure to desc them to something legit

:30 rest between rounds, check HR

STROKE GROUP-

AMRAP:

4 x 50 swim/drill by 25's @ :55, build the swim to FAST TURN; except, #3 is all kick on back (10y UDK)

4 x 50 swim at 200GP @ :55

1 x 50 easy @ 1:30

1 x 75 swim FAST for time

Warmdown a bit before you get out. Do an excellent job in school today, get off to a good start in 2023. Regular schedule all week, have a great day!

Monday, January 2, 2023- written for SCY (GMU Distance)

300/200

4 x 75 @ 1:10- 50 choice free drill, 25 choice kick

6 x 50 kick @ :50, odds on back evens w/bds desc 1-3

4 x 75 @ 1:10- 25 kick w/bds build, 50 choice drill no free

6 x 50 kick w/bds @ :45- make interval, but 1st 25 is all out

12 x 50 in 4's:

1-4, swim/kick @ :50 no free

5-8, swim IM order by 25's @ :45

9-12, swim free @ :40- strong & even

Check HR

3 x 300 swim free @ 3:40/4:00- hr 150/160 by 150's

6 x 75 swim free-

odds @ 1:00/1:10, evens @ :50/:45/:40 (or @ 1:00/:55/:50)

Check HR

3 x 450 pull free, desc 150 (HR @ 150/160/170 by 150's)

9 x 100 in 3's-

2 @ 1:10/1 @ 1:00 (or 2 @ 1:15/1 @ 1:05)

Check HR

1 x 1200 swim free desc 300's (hr 150/160/170/max by 300)

Check HR

Finish up with...

5 x 200 @ :15 rest- 150 kick/swim by 25's, last 50 drill or skull

Monday, January 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ :50, 25 ra2 la2 free drill, 25 kick udk- fish drill, big sweeping dolphin kicks

2 sets of:

6 x 25 breast pull free kick @ :35

4 x 50 @ :50, 25 drill choice in MRS, 25 kick free on back w/arms pointed towards ceiling

After 2nd set, take fins off

With boards where noted:

4 x 75 @ 1:10, 25 dolph kick w/boards, 50 swim free br3 with FAST turn

6 x 25 kick w/boards-

odds- "tombstone" style @ :45

evens- all fast @ :25

2 x 150 swim free or back @ 2:00/2:10, hr goes 150/160 by 75's

1 x 100 kick fast for time w/boards, get time

1:00 rest

4 x 75 @ 1:10, 25 kick choice w/boards, 25 kick on back (10y under), 25 swim MRS fast finish

8 x 25 kick w/boards-

odds- MRS @ :40- all fast

evens- breast kick @ :25 fast

2 x 200 swim free or back @ 2:35/2:50- hr 160/170 by 100's

1 x 100 kick fast for time w/boards, get time

1:00 rest

6 x 75 @ 1:10 kick w/boards, 50 choice, 25 breaststroke kick, make interval

8 x 25 swim MRS-

odds @ :35 15y fast/10y drill

evens @ :20 all swim fast

2 x 150 swim free or back @ 2:00/2:10, hr 160/170+ by 75's- bring your legs in on 2nd 75 & get after it

Check HR, then 1:00 rest

MYSTERY SET

Finish up with 75's until the end of workout as follows:

1 x 75 swim @ :55/1:00- get time

1 x 75 swim @ 1:00/1:10, faster than 1st 75

1 x 75 kick w/boards @ 1:05/1:15

:30 rest after every 3rd round, check HR

Warmdown a bit before you get out. Make sure you're all caught up with your HW, be thinking about your SCY goals for 2023. REGULAR SCHEDULE RESUMES TOMORROW. Have a great day!