Friday, April 28, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Today we went a little additional warmup after the Meet Warmup:

6 x 50 swim IM order by 25's @ :50, fast turns throughout

6 x 25 partner sprints @ :35

6 x 50 swim free br3 or 4/2, smooth & even throughout, all @ :40

6 x 50 swim/kick by 25's in mrs (no free), desc in 2's, all @ :50

Check HR

Then...

2 rounds:

With fins,

3 x 150 swim desc 1-3 to max effort @ 2:40

Take fins off, 50 easy

BROKEN 150- 3 x 50 swim (same stroke as 150's w/fins) @ :10 rest & :15 rest

100 easy dr/k/dr/skulling

Go one round free, one round mrs no free

Warmdown a bit before you get out, and do an excellent job in school today. Remember, no workouts this weekend because of the meet at the St. James. Have a great day!

Thursday, April 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 times through:

4 x 25 fly pull free kick drill @ :35 (lift & drop head in one motion), #3 is fast UDK on stomach @ :20

2 x 50 swim/kick fly by 25's @ :55, desc 1-2 to something juicy

No rest between rounds

Check HR after 4th time through, then take fins off

15 x 50 in sets of 5 as follows:

1-3, swim fly/back by 25's @ :50, desc 1-3

4-5, swim strong & even free br3 or 4/2 @ :40

Check HR after #15, then 50 easy

3 rounds of:

1 x 100 swim free or back @ 1:10 or 1:15

2 x 100 swim 25 (IM order by round), 75 free or back @ 1:25/1:30, desc 1-2

1 x 100 swim IM (last 25 kick on back), fast, get time

:30 rest between rounds, check HR

After 3rd round, 50 easy, then...

3 x 100 swim free or back @ 1:10 or 1:15

3 x 100 swim IM desc to max effort @ 1:45

Warmdown a bit before you get out. Do an excellent job today in school. If you have any questions about the outdoor schedule be sure to let me know. Have a great day!

Wednesday, April 26, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 rounds of:

3 x 75 @ 1:10- dr/k-dr by 25's

1 x 125 @ 2:00- 50 swim fast turn/25 drill/50 swim faster (same stroke as 75's)

6 x 25 kick w/boards @ :35, partner-style, be sure to race (middle 2 x 25 are on back)

:30 rest between rounds, check HR after each round

Go free/no free/choice stroke by round

4 x 50 sw/k by 25's in MRS (no free) desc 1-4 @ :50

5 x 50 swim IM order by 25's @ :45- fast turns throughout

6 x 50 swim free br3 or 4/2, strong & even, all @ :40

Check HR, then 50 easy choice

LONG SWIM-

3 times through:

350 free- 100 swim smooth & long/25 drill/100 swim strong & even/25 drill/100 swim giddyup

250 MRS (no free)- 100 neg split/50 drill/100 neg split faster

150 IM- 50 of each (no free), get time & desc 1-3 through the rounds

Check HR after 3rd time through

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

Tuesday, April 25, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 x 150 @ 2:30- 50 choice drill, 25 dolph kick on side> UNDER h2o; #2, no free

With buoys:

6 x 50 @ :55- 25 swim free br3, 25 fist drill free br3- count strokes

3 rounds of:

6 x 25 @ :40-

1-2, partner sprint

#3 drill (same stroke as partner sprints), go one at a time

1* x 150 swim long & strong free @ 2:30

No rest between rounds

*in 2nd set, go 2 x 150 @ 2:15, #1 long & strong free, #2 is strong & even free

*3rd round is no free; go 3 x 150 @ 2:30, 50 swim fast turn, 25 kick on back (FAST UDK's to halfway), then 50 swim at 200 GP, 25 kick on back choice, same fast UDK's to halfway

1:00 rest after 3rd time through

Everybody together, AMRAP:

3 x 175 @ 3:00- swim 150 IM, 25 choice drill, desc 1-3, except #3 is straight swim, last 25 is free br3 or 4/2; goal on #3 is your 200 IM goal time

Check HR after #3, then immediately back down to the scoreboard end & break up into stroke/distance groups...

STROKE GROUP-

2x:

4 x 50 swim at 200 GP @ :55 (even rounds @ :50)

50 easy drill @ 1:30

After 2 rounds of 50's, go back to 3 x 175

DISTANCE-

2x:

3 x 100 swim at Goal Pace @ 1:40

50 easy drill

After 2 rounds of 100's GP, go back to 175

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

Monday, April 24, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

3 rounds of:

3 x 50 choice drill/kick by 25's @ :55

2 x 50 swim/kick by 25's (same stroke as prev 50's) @ :45

1 x 75 kick FAST for time- UDK halfway on stomach on each length, then kick on back

:30 rest between rounds

Take fins off

8 x 25 partner sprint @ :45

9 x 100 swim as follows:

odds- freestyle long & strong @ 1:15/1:25 (JMI)

evens- swim IM, last 25 UDK on stomach @ 1:40- get time & desc 1-4

Check HR

Finish up with, AMRAP:

4 x 25 kick FAST (choice) @ :40 (#3 is @ :25)

2 x 50 kick on back @ :55, desc 1-2, focus on UDK

1 x 75 kick FAST for time w/boards @ 1:40

*after even rounds, go 1 x 150 swim strong & even free or back @ 2:00

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

Thursday, April 20, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 choice drill/dolph kick on side by 25's @ :55

16 x 25 in 4's

1-2 drill in MRS @ :35

#3- FAST UDK @ :20

#4- swim FAST in mrs @ :30

Check HR after #16, then fins off for...

1 x 300- 50 swim IM order by 25's fast turn, 25 choice drill

1:00 rest

3 rounds:

3 x 75 swim IM desc 1-3 @ 1:20 (no free)

1 x 225 swim free br3 or 4/2, desc 75's to giddyup @ 3:40

3 x 75 swim free br3 or 4/2 @ 1:05/1:00/:55 by 75

1 x 225 swim IM- 200 IM swim/25 kick under, fast

Check HR, 50 easy

With fins, finish with the usual

Wednesday, April 19, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:00- 50 ra2 la2 free drill, 75 dr-k-dr by 25 no free

6 x 50 @ :55- swim/kick, far end is fast (turn & udk's to the breakout)- same stroke as 75 above

4 x 100 @ 1:40- 50 swim same stroke as 50's, desc 1-4, then drill/kick fly

Check HR put fins on

With fins,

4 rounds:

5 x 25 fly drill @ :35, #4 is fast udk on stomach

1 x 50 lungbuster/swim fast fly by 25's @ 1:15

No rest between rounds, take fins off after last round & go the 100 dr-k-dr-skulling

9 x 100 in sets of 3:

1- 25 swim fly build, last 75 swim/kick/swim choice by 25's @ 1:30- get time

2- swim free br3 or 4/2 @ 1:10 (JMI)

3- same as #1, but faster than you went on #1

:30 rest between rounds of 3, check HR

LONG SWIM-

5 times through:

50 swim/kick fly- this 50 gets faster from round to round

100 swim choice, fast turns

50 kick on back- choice kick, but UDK's are all fast

Check HR after 5th time through

Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your LCM goals. Have a great day!

Tuesday, April 18, 2023- written for SCY (GMU- Sprint Group)

After drylands w/JG...

300 easy loosen up

200 choice kick

With fins, 2 rounds of:

3 x 25 choice drill @ :35/1 x 25 fast lungbuster @ :20

3 x 25 kick on back fast UDK @ :30/1 x 25 fast lungbuster @ :15

3 x 25 swim desc 1-3 @ :30/1 x 25 fast lungbuster @ :10

:30 extra rest, then...

After 1st round, 6 x 50 kick @ :40 w/fins & boards, or 6 x 50 swim choice strong & even @ :40

After 2nd round, 3 x 200 @ 3:00 as follows:

1- 150 drill/50 swim fast turn

2- 100 drill/kick by 25's, 100 swim (50 @ 200 setup, 50 giddyup)

3- 50 choice drill or kick/150 swim- desc 3 x 50 to what you can; hand touch at 150 to get time on last 50

Check HR, then 50 easy

Finish up with...

AMRAP:

4 x 25 @ :40- "jungle sprints" 

no udk's push off & race a teammate to midpool/bckwd ss/kick free head out to the end

After #4, put fins on for...

1 x 50 race, LUNGBUSTER/swim by 25's, goal is faster than 50 scy best time

50 easy between round, change strokes if you'd like

200 easy warmdown before you get out. Go to class & have a great day!

Tuesday, April 18, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 ra2 la2 free drill @ :55

10 x 25 @ :35- breast pull free kick, except #3/5/7 are kick free on back w/arms pointed up

6 x 75 @ 1:20- 25 dolph kick on stomach underwater, no breathing; 50 breast pull dolph kick desc 1-6, with flips turns

Check HR, take fins off & go 50 easy 

1:00 rest

12 x 25 @ :35 backstroke drill as follows:

1-2, ra2 la2, feel body rotate fully & evenly

3-4 sit & spin drill, feel body position change, keep tempo fast

Check HR, then...

15 x 100 as follows:

odds- swim free br3 or 4/2, long & strong on the way, then change gears & add kick; @ 1:15 or 1:20

evens- 25 swim back (tempo), 25 swim breast (kick), 25 breast drill (2k 1p), 25 catchup free, @ 1:40/1:45

Check HR after #15, then 100 easy (d-k-d-skulling by 25's)

1:00 rest

DISTANCE-

One time through:

4 x 50 @ :55, swim free/fist drill free by 25's- count strokes & br3

4 x 150 swim free br3, go 150/160 HR by 75's @ 2:00/2:10

4 x 50 choice free drill @ :55

3 x 250 swim free @ 3:30/3:45- go 100 swim long & stroke/50 choice free drill/100 swim giddyup

4 x 50 choice free drill/kick by 25's @ :55

6 x 75 swim at Goal Pace @ 1:15/1:20

Check HR, then 200 easy loosen

STROKE GROUP-

AMRAP...

2 x 50 drill @ 1:00

4 x 25 in mrs (same stroke as 50's drill) @ :25, 3 race pace swim, 1 fast UDK on stomach

:30 extra rest

1* x 50 swim at 200 GP @ 1:00

No extra rest after 50 GP

*add 1 x 50 at GP in each round

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for LCM. Long swim tomorrow, have a great day!

Monday, April 17, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:00- 50 ra2 ;a2 free drill, 75 drill/kick/drill by 25's no free

4 rounds of:

2 x 50 @ kick/drill in mrs no free @ 1:00

2 x 75 sw/k/sw in same stroke @ 1:15 desc 1-2

2 x 50 swim strong & even free br3 @ :50* (2nd round @ :45; 4th round @ :40)

No rest between rounds

Check HR after 4th round, then 100 d/k/d/skulling by 25's

1:00 rest

2 x 300 pull free br 3/5/7 by 50's (2x) @ 4:30

Finish w/AMRAP...

1 x 50 kick on back @ 1:00

1 x 50 kick fast for time @ 1:00* (gets :05 faster by round)

1 x 50 swim/kick by 25's in mrs no free fast @ 1:00, explosive UDK's off the turn

No rest between rounds

Do an excellent job in school today and get excited for our LCM season. Have a great day!

Friday, April 14, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went the following:

4 x 50 swim long & strong free br3 @ :45

4 x 50 swim/kick choice (same stroke for all 4) @ "50, desc 1-4

4 x 50 all kick w/boards @ :55, desc 1-4 to FAST

Check HR, then 1:00 rest

Then we went...

3 x 150 @ 2:30

1- 50 kick fast/100 swim free or back fast turns

2- 100 kick fast/50 swim fast turn

#3- all kick FAST, get time

Check HR, then 50 easy

1:00 rest

Then we went 3 more 150's (same way) @ 2:20

Then we went 3 x more 150's (same way) @ 2:10

We finished up with the same 12 x 50 we did after the Meet Warmup.

Have a great day!

Thursday, April 13, 2023- written for SCY (GMU- sprint group)

300/200

1:00 rest

6 x 75 @ 1:10- in 2's, go dr/k/dr by 25's; then k/sw/k; then all kick

3 x 150 swim/kick/swim by 50's @ 2:30- same stroke desc 1-3, or go diff stroke on each 150, make 2nd 50 swim faster than the 1st 50 swim

Check HR, then a 50 easy

4 x 50 swim free br3 strong & even @ :40

4 x 50 kick @ :50, desc 1-4

4 x 75 swim strong & even free br3 @ 1:00

4 x 50 swim strong & even no free @ :45

Check HR, then a 50 easy

4* rounds of:

8 x 25 kick fast as follows:

1-4, odds @ :30, evens @ :20

#5&6 are 1 x 50 kick fast @ :50 on back

7-8, same as 1-4

1 x 150 swim long & strong on the 1st 75, then bring the kick & giddyup

Check HR after each round

*notes...

1st round is all free kick, 150 swim is free

in 2nd round, the kick can be different from 1st round, but all one stroke; 150 is swim IM (2 x 75)

in 3rd round, the 25's kick are all TOMBSTONE style w/boards, 150 is choice

in 4th round, all the 25's are kick on back, the 50 is kick w/boards, and the 150 is kick for time

Warmdown a 200 before you get out. Do a great job with your classes & take good care of yourself away from the pool. Have a great day!

Thursday, April 13, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- drill/kick on back/drill by 50's, #3 is no free

18 x 25 in sets of 6 as follows:

1-2 stroke drill @ :35

3-4 swim smooth&strong/fast (by 25's) @ :25

#5- all kick FAST tombstone @ 1:00

#6- all kick FAST partner-style @ 1:00

go free/MRS/no free by rounds of 6

1:00 rest after #18, check HR

All 50's kick are fast...

3 x 50 drill @ 1:00 

1 x 50 kick FAST @ 1:00

1 x 150 swim strong & even free br3 @ 2:30

3 x 50 drill/kick by 25's @ 1:00

2 x 50 kick all FAST @ 1:00

1 x 150 swim strong & even free br3 @ 2:30

3 x 50 swim fast turn/drill by 25's @ 1:00

3 x 50 kick all FAST @ 1:00

1 x 150 swim strong & even free br3 @ 1:30

3 x 50 swim strong & even by 25's in MRS @ :50

4 x 50 kick all FAST @ 1:00- get times for each 50

1 x 150 swim strong & even free br3 by 75's

Check HR, go 1 x 100 dr-k-dr-skulling, figure out your avg time per 50 kick

1:00 rest

1 x 150 kick FAST for time- who can be within 3x their avg time from the 50's kick, +:05???

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your LCM goals. Have a great day!

Wednesday, April 12, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 50 @ :55- ra2 la2 free drill/dolph kick on side under H2O

4 x 75 @ 1:15- 50 ra3 la3 back drill, 25 under H2O kick on stomach

8 x 25 @ :35 drill- odds are choice in MRS, evens are breast pull free kick drill

Check HR, then take off fins

4 x 75 @ 1:15- fist drill/kick on back/fist drill- br3 on the fist free drill

3 x 100 @ 1:40- swim 50 free br3 fast turn, then 50 drill in MRS no free

6 x 50 swim/kick by 25's in MRS no free desc 1-3's, go 3 @ :55 and 3 @ :50

1 x 250 free pull w/shnorkel & buoy, desc odd 50's

Check HR, then 1:00 rest

9 x 50 swim/kick by 25's in 3's, all @ :55 (go IM order by 50), work on turns

1 x 300 pull free w/shnorkel & buoy, desc 100's

Check HR, then 1:00 rest

With fins, a modified set of the usual...

1 x 25 drill

1 x 25 swim build

1 x 25 swim fast

1 x 25 FAST UDK

Change strokes by round, then fins off after #24

1 x 350- odd 50's drill/even 50's swim strong & even

Warmdown a bit before you get out & do a great job in school today. Get excited to swim outside in just a few weeks. Have a great day!

Tuesday, April 11, 2023- written for LCM

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:15- ra2 la2 free drill (50), then 25 dolph kick on side, under h2o

8 x 25 breast pull w/free kick @ :35, except #'s 3/5/7 are all fast UDK

6 x 50 choice drill/kick by 25's in MRS no free @ :55, kick is w/arms UP

Check HR, take fins off

4 x 50 free @ :55- fist drill/swim by 25's- br3 the whole way, count strokes

3 x 100 @ 1:45- 25 drill in MRS, 50 swim free fast turn, 25 breast kick on back

4 x 50 swim free br3 @ :50, fast turns & UDK's

6 x 75 @ 1:15- 25 swim MRS fast turn, 50 kick on back fast UDK's

4 x 100 IM @ 1:45- 25 fly drill, swim back/breast/free by 25's

Check HR, then 1:00 rest

3 x 250 pull free w/shnorkels & buoy @ :30 rest- watch stroke up front, make sure your hands are pulling back in line with your shoulders.

Check HR

Warmdown a bit before you get out. Do an excellent job in school today and think about your goals for LCM. Have a great day!

Monday, April 10, 2023

Good morning, congratulations to all the MAKO athletes who swam so well in St. Pete's at the 14&U ISCA Meet! We had event winners (Sadie Buckley & Tyler Harris), a new NCSA qualifier (Lyla Devlin) and several Team Records! Thanks to all the families who made the trip possible for their athlete. 

A special note of thanks goes out to Erica Andresen, Elaina Moy-Jacobs & Courtney Scherber for all their work lining up the logistics of van schedules, team meals and swag distribution while on this trip. Moving/feeding/keeping 45 young'uns appropriately attired in Team Swag is an absolutely Herculean undertaking; and don't forget to thank Heather when you see her for spearheading our participation in the meet: making arrangements for hotels, doing meet entries and dealing directly with Doug & Eva (Meet Director and Admin Ref, respectively) is a job all on its own.

Here is the workout schedule for this week. We'll begin training in earnest for our LCM season next Monday, April 17...

Monday, April 10- everybody is off. Nobody swims on Monday, April 10;

Tuesday, April 11- first workout post-break (5a @ GMU) for anybody who didn't swim at the ISCA Meet. Anybody who swam at the ISCA Meet is still off;

Wednesday, April 12 through Friday, April 14- regular workout schedule (5a @ GMU), anybody who swam at the ISCA Meet is encouraged to make two of these three workouts. Everybody else is expected to attend workout as usual;

Saturday, April 15- no workout, as we're hosting a meet that day at the St. James;

Sunday, April 16- LCM workout at the St. James;

Monday, April 17- regular workout schedule at GMU (5-6:30a) for all morning athletes in my groups.

If you have any questions email me at erikcollins19@gmail.com (text me in an emergency at 301-980-4747). I'm excited for the LCM season,

EC

Monday, April 3, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ :10 rest- drill/swim/kick by 25's, all one stroke

6 x 50 swim/drill by 25's @ :55- build into the turn

4 x 75 @ :10 rest- drill/swim/kick by 25's- all one stroke, but different stroke than 1st set of 75's

6 x 50 swim/kick by 25's @ :55- fast turns & UDK's, get your legs warmed up

3 x 100 swim choice- except last 25 is kick on back, all @ 1:30 or 1:40, desc these 1-3

1:00 rest, check HR

3 rounds of:

2 x 125- 75 IM drill (no free), then 50 kick choice on back, @ 2:15

2 x 50 swim IM order by 25's (no free) @ :55, focus on fast turns & a great stroke

After 3rd round, check HR, then finish up with...

8 x 50 swim free @ :50- odds are fast turns, evens are dps

Check HR & warmdown a bit before you get out.

Travel safe: have your water bottle, ID and a mask! If you're already in St. Pete's, don't get burned! Check your email for communication from Mike about warmup times tomorrow & get excited to race this week. Have a great day!

Sunday, April 2, 2023- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

With fins, 16 x 50 in sets of 4:

1-2, drill @ 1:00

#3- swim 35m build to fast, last 15m fast UDK on stomach, @ :50

#4- all fast kick on back @ :40

Go free for 1-8, then MRS no free for 9-16

Take off fins & go a 100 easy after #16

18 x 50 in sets of 6 as follows:

1-2, swim long & strong free br3 @ :50

#3- 35m swim at 200 setup, then 15m drill, all @ 1:00

4-5, swim long & strong(er) free br3 @ :45

#6- 15m swim fast (race pace), then 35m drill @ 1:0

1-6 are free; 7-12 are MRS no free; 13-18 are choice, all one stroke

Check HR, then 1:00 rest

From a dive, 8 rounds of:

20m race in pairs (swim against somebody your speed), then back easy in the lane next to you

With fins, finish up with...

50 race (same stroke as your partner) @ :50

50 drill (same stroke) @ 1:10

Stay on the interval & change stroke after every 4 x 50

Warmdown a bit before you get out. Get excited to race this week in St. Pete's, and be sure to thank your parents- this is a big trip. Be sure to pack wisely (water bottle, sunscreen, goggles for outside, and your school books!), and only bring "MAKO" swag. Have a great day!

Saturday, April 1, 2023- written for SCY (all ISCA qualifiers @ St. James)

1 x 600- 300/200/100

1:00 rest

With fins, 7 times through:

2 x 25 breast pull w/free kick @ :35

1 x 50 breast pull w/dolph kick & flip turn @ :50

1 x 50 kick FAST on back @ 1:00- focus on fast UDK's (at least 4) off each wall

No rest between sets; take fins off for last 2 rounds

15 x 100 in sets of 3:

1- swim free br3, strong & even (by 50's) @ 1:20

2- swim free br3- except 3rd 25 is swim breaststroke, @ 1:30

3- swim IM, get time & desc 1-5 to something juicy, @ 1:40

No rest between sets of 3

10yo's go 9 x 100 all @ 2:00

With fins, finish up with...

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

(odd rounds of 4 are free; even rounds of 4 are no free, but all the same stroke)

Warmdown a bit before you get out. Be sure to say thank you to the St. James LG's and staff on your way out. Workout tomorrow is only for the 13-14's going to ISCA; no workout on Monday. Look for a text/email on Tuesday with the wamup time at St. Pete's. Get excited for our trip, start rehearsing your swims in your mind (and remember, you'll be OUTDOORS); and, be sure to thank your parents, this is an expensive trip. Have a great day!