Thursday, August 31, 2023- written for short course (yards or meters)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20 (or @ :15 rest if no clock)- 25 dolph kick on side, 50 ra2 la2 free drill- keep head still

6 x 50 @ 1:00 (or @ :15 rest if no clock)- 25 catchup free drill build kick into turn, 25 fast UDK on stomach

4 x 125 @ 2:15 (or @ :20 rest if no clock)- 50 swim free fast turn/25 kick FAST on back 1/2way under,

last 50 is swim strong & even free- put a good stroke on this and swim strong

Check HR, then...

1 x 100 dr/k/dr/skulling by 25's @ 3:00

8 x 25 choice drill in main race stroke ("MRS") no free @ :45, except #3 & 5 are fast UDK on stomach @ :30

1:00 rest, check HR again

Finish up with...

9 x 100 as follows:

- odds swim free br3/5 by 50's @ 1:30- keep head still, see hands in line with your shoulders

evens- swim/kick by 50's in MRS no free (same stroke as 25's drill above), all @ 2:00- desc 1-4 to what you can

Check HR again

1 x 200 warmdown- dr/k/dr/skulling by 25's

Do an excellent job with your HW tonight, be thinking about your goals for SCY, and get excited for the holiday weekend. Have a great day!

Wednesday, August 30, 2023- written for short course (yards or meters)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

2 x 50 drill/dolph kick on side by 25's @ 1:00 (@ :15 rest if no clock)

1 x 25 swim build to fast finish @ :45 (@ :10 rest if no clock)

1 x 25 fast UDK on stomach @ :30 (@ :10 rest if no clock)

Check HR after each round

Go rounds 1-2 freestyle, rounds 3-4 NO FREE

After 4th round, take fins off & go 100 dr/k/dr/skulling by 25's

1:00 rest

Finish up with...

3 rounds of:

3 x 75 as follows-

1-2, drill/kick/drill by 25's @ 1:20 (@ :15 rest if no clock)

#3- kick/swim build/kick faster by 25's @ 1:20 (@ :15 rest if no clock)

1 x 125- 

50 kick strong

25 stroke drill no free

50 kick FAST

Check HR after each round, 1:00 rest between rounds

Go free/no free/choice kick by round

Warmdown with 1 x 200 dr/k/dr/skulling by 25's. Do an excellent job with your HW tonight, make sure you're staying hydrated and getting your routine at home down pat. Have a great day!

Tuesday, August 29, 2023- written for short course (yards or meters)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ :20 rest-

each 150 is drill/kick/drill by 50's; the kick is half UDK (each length), the drills are your choice- but NO FREE on the 3rd 150

Check HR, then

4 rounds of (same stroke throughout 25's/50's, change strokes from round to round):

4 x 25 @ :10 rest-

1- drill

2- swim build to FAST finish

3- FAST UDK on stomach

4- drill

3 x 50 swim/kick by 25's, desc 1-3 to what you can, @ :55 or :15 rest

Go odd rounds choice, even rounds NO FREE

After 4th round, warmdown with a 200 (drill/kick/drill/skulling by 25's)

Do an excellent job with your HW tonight and be thinking about your goals for SCY. Establish your routine this week so next week you're ready to go. Have a great day!

Monday, August 28, 2023- written for short course (yards or meters)

Monday 8/28 workout follows the recap from Saturday's meeting...

Thanks to everybody who came on Saturday to pickup their MAKO swag and review the expectations of the group for the coming year. Here's what we talked about...

Priorities:

• Schoolwork- always remember that the "student" comes first in "student-athlete;"
• Create a routine- make it practical & thorough without over-scheduling yourself. Don't be afraid to adjust the sails a bit, or ask for help when necessary. Also, limit your screen time, especially late in the day;
• Be Consistent- stick to your routine, follow through with your school assignments, and get to workout each day. Keep your goals in mind to help you stay focused.

Key points to remember:

• The best way to make yourself marketable to college coaches is to have good grades, and swim a mean 200/400 IM;
• Ask questions if there's something you don't understand (in workout, or at meets), it's how you learn. If there's something you don't understand, odds are that you're not alone;
• Make sure your "self-care" away from the pool includes the following: proper hydration (have a filled water bottle with you throughout the day, sip from it every ten minutes), proper nutrition (learn how to prepare healthy meals for yourself & pack smart snacks to have throughout the day), adequate rest (target 8 hours of sleep per night, work backwards from the time you have to get up). And, if you need to stretch before workout, then plan to arrive on deck early enough each day so you can stretch prior to the start of workout. Don't show up five minutes early and then stretch for ten minutes. Getting in late isn't helping anybody- you, or your teammates.

Lastly...and most importantly, never forget the four most powerful words in all of swimming:

I DID THE WORK

Nothing will empower you more behind the block on race day than being confident because you did all the work along the way. 

Contact me with questions (text or email is best, call in an emergency):

erikcollins19@gmail.com

301-980-4747

Workout for Monday, August 28, 2023

1 x 600- 300 swim freestyle/200 reverse IM drill/100 kick on back

1:00 rest

With fins:

4 x 50 @ 1:00 (@ :10 rest if no clock)- 25 catchup free drill, 25 kick on back (4 UDK's!)

4 x 50 @ 1:00 (or :10 rest)- 25 dolph kick on side, UNDER H2O- slow and full dolph kick; 2nd 25 is choice drill NO FREE

6 x 75 @ 1:45 (or @ :30 rest)- 50 breast pull w/dolph kick & flip turns, wide press w/head down;

:10 rest at the 50, then...

last 25 is FAST UDK on stomach

Check HR and take fins off

Finish up with...

8 x 50 @ 1:00 (or @ :15 rest) as follows:

odds- swim breast/free by 25's

evens- swim free/kick on back with arms pointed UP by 25's

Check HR again, then go a single 150 easy drill/kick before you get out.

Do an excellent job with your HW tonight, be thinking about your goals for the coming year. Have a great day!