Friday, September 29, 2023- written for SCY (GMU distance, am)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 75 dr-sw-dr by 25's @ 1:10- build the swim to race pace turn

1 x 150 @ 2:20 swim-kick by 25's, desc the 50's to something juicy

No rest between rounds.

Go free/no free/choice stroke by rounds

3 rounds of:

4 x 50 swim at mile goal pace @ :45*

1 x 25 easy drill @ :30

1 x 50 swim at finishing speed, check HR

1 x 25 easy @ 1:00

No additional rest between rounds

*2nd round 50's @ :40; 3rd round 50's @ :10 rest

Warmdown a bit before you get out. Do an excellent job with your classes today & get excited for this afternoon's test set. Have a great day!

Friday, September 29, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Considering that we are racing this weekend, we'll go a relatively light Race Day set today...

In heats,

2 x 75 RACE (same stroke for both), max effort- get times & add together for 150 total

8-10 minutes active recovery; then...

1 x 150 RACE (same stroke as 75's)- how close can you come to your 2 x 75's add-up time?!?

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

Thursday, September 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 25 fly pull free kick drill @ :35

1 x 75 @ 1:20- swim fly build/fast UDK on stomach/choice fly drill by 25's

1 x 50 kick FAST dolphin kick w/boards @ 1:00

No extra rest between rounds; 3rd round is NO FINS, same drills & intervals

3 rounds of:

2 x 100 swim 25 fly (build)/75 backstroke @ 1:40, desc 1-2

1* x 50 swim free br3 or 4/2 @ :40- giddyup the kick here!

1 x 100 swim- as above, fastest of the 3

1 x 50 kick BIG w/boards, breast/free by 25's- this is FAST here

We'll regroup after each round, check your HR after the 50 kick

*add 1 x 50 free in each round

 DISTANCE/IM-

AMRAP:

3 x 150 @ 2:10- swim free br3 or 4/2, change gears by 50's; HR = 140/160/170+ by 50's

1 x 125 swim free br3 @ 1:30- you'll have to hustle here, but don't get sloppy

Check HR, then :30 rest between rounds

SPRINTERS-

AMRAP:

3 x 25 partner sprint @ :40- RACE these 25's

1 x 25 drill @ 1:00

3 x 25 sprint (same stroke, one at a time) @ :10 rest- how close can you get to your partner 25 times?

1 x 25 drill @ 1:00

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, September 27, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With choice equip:

2 x 150 @ 2:30- drill/swim/kick by 50's, NO FREE; swim is fast turn

Same stroke as the 150's, 3 rounds of:

4 x 25 kick w/boards- race each other! Odds @ :35, evens @ :25

1 x 75 kick on back @ 1:15- 1/2 of each 25 is udk

1 x 75 swim @ 1:00 (same stroke as 150's)- build/GO/dps by 25's

Check HR after each round; 3rd round is choice stroke

1:00 rest after 3rd round

4 rounds of:

3 x 50 swim/kick by 25's @ :50/:55 for ladies if you'd like (no slower than :55); no free, #2 is kick w/boards

1 x 75 swim (same stroke as 50's sw/k) also @ :50/:55- same interval as the 50's sw/k!

No rest between sets. 4th round is your choice of stroke

1:00 rest after 4th round

2 rounds of:

2x{2 x 125 swim free br3 or 4/2 @ 1:25/1:30- 75 long & strong, last 50 add legs

    {1 x 225 swim free br3 or 4/2 @ 2:25/2:30- giddyup to make the interval, but not sloppy

Check HR, then right into...

10 x 50 swim at 500 goal pace @ :40/:45- #6 is drill in 1st round, #5 is drill in 2nd round

Check HR after #10, then 100 easy dr-k-dr-skulling by 25's

1:00 rest

After 2nd set...

6 x 50 choice/kick on back by 25's @ 1:00

Finish up with...MYSTERY SET!!

Today we raced a single 250, the goal being faster than half your 500 goal time.

Warmdown a 300 drill/kick by 50's before you get out.

Do an excellent job with your self-care away from the pool- and make sure you're staying on top of your classwork, midterms will be here before you know it. Everybody together tomorrow afternoon at 12:30. Have a great day!

Tuesday, September 26, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 75 @ 1:20-

25 drill in MRS, 25 kick free on back w/arms pointed UP, 25 fast explosive UDK on stomach

Take fins off after #8, then get right into...

3 x 150 as follows:

drill/kick/drill by 50's @ 2:40, except...

#2 is swim desc 50's 1-3 to what you can (same stroke as odd 150's)

1:00 rest

2 rounds of:

6 x 50 as follows:

odds- swim/kick by 25's in MRS (no free) @ :55, desc 1-3 to something juicy

evens- swim free br3 or 4/2, giddyup your kick, @ :45

#6, all kick free w/boards max effort @ 1:00

No rest between rounds, check HR after 2nd round, then 1:00 rest

2 rounds of:

6 x 50 as follows:

odds- swim/kick by 25's different stroke than previous set, but still no free (@ :55, desc 1-3)

evens- swim free br3 or 4/2, big kick to drive you, @ :40

#6, all kick fast free w/boards @ 1:00- max effort here!

No rest between rounds, check HR after 2nd round, then 50 easy

LONG SWIM-

3 times through:

125 swim free br3 or 4/2- build kick on last 50

75 swim IM, smooth strong strokes

75 swim IM, faster

125 swim free br3 or 4/2- finishing speed for your IM

150 swim backstroke, desc the 3 x 50's to what you can

Check HR after 3rd time through, then warmdown a bit before you get out.

SPRINT GROUP-

AMRAP:

3 x 75 swim desc 1-3 to FAST, @ 1:40

50 easy drill @ 1:00

3 x 25 race @ :10 rest (all @ 2:00)- how much faster than your Goal Time can these be?

No additional rest between rounds; change strokes after every other round.

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

Monday, September 25, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100)

1:00 rest

14 x 50, odds & evens-

o- drill/kick by 25's @ 1:00- desc the kick

e- swim/fast UDK by 25's @ :50- same stroke as previous 50; build swim to race pace turn

Last 6 x 50's, no freestyle

1:00 rest, check HR

4 rounds of:

2 x 75 kick @ 1:15 desc 1-2, 2nd 75 is IM kick by 25's

1 x 100 swim @ 1:15- changes by round:

1st rd, swim free long & strong

2nd rd, 25 fly/75 free

3rd rd, 25 fly/25 back/50 free

4th rd, 100 swim IM

No rest between rounds, all 100's @ 1:15

Check HR after 4th rd, then 1:00 rest

2* times through:

2 x 450 swim @ 5:15 or 5:30-

#1, long & strong free, br3 or 4/2; add kick as you go through the 150's

#2- swim free/IM/free faster by 150's (no free on 150 IM)

12 x 50* swim at mile gp @ :50/:45/:40 (4 each)

Check HR, 50 easy

*in 2nd set, the 12 x 50 are instead 8 x 75 swim at mile gp, 4 @ 1:10/4@ 1:00 (ladies go 1:15/1:05 if you'd like)

Check HR again/50 easy

Finish up with a MYSTERY SET:

Two choices-

2 x 825 swim free @ 10:00, desc 1-2 to half your mile goal time; OR...

3 x 275 swim best avg free @ 4:00- add up needs to be faster than half your mile goal time

Check HR

Warmdown as needed before you get out. Take good care of yourself away from the pool & stay on top of your class work. LCM tomorrow with the big group. Have a great day!

Monday, September 25, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys, where noted:

8 x 25 @ :35, odds ra2 la2 free drill, evens dolph kick on side (under), 1 breath only

6 x 75 w/shnorkels & buoys @ 1:20-

50 fist free drill (watch hands out front, pull in line with shoulder)

25 kick free holding buoys (head down, breathe through shnorkel)

6 x 50 @ :55-

25 swim free br3 or 4/2- build into fast turn

25 MRS choice drill NO FREE

4 x 100 swim- 25 swim MRS build to race pace turn, 50 swim free br3 or 4/2 (L&S), 25 kick on back (1/2 udk), @ 1:40

1:00 rest, check HR

AMRAP:

4 x 25 kick fast w/boards @ :35 (#3 is @ :25)

1 x 100 swim free or back @ 1:25, last 25 kick on back (hustle here!); this is IM in even rounds 

1 x 100 @ 2:30- kick FAST for time w/boards- will vary from round to round

No additional rest between rounds, check HR after each 100 kick

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

Sunday, September 24, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of (fins off for 3rd set):

4 x 50 @ 1:00- 25m drill, 25m fast udk on stomach

1 x 100 swim/kick by 50's- build each 50 to FAST, @ 2:00

Go free/no free/choice by round- fins off for 3rd round (same intervals)

Check HR after 3rd round

3 rounds of 6 x 50 as follows:

1-2, swim free br3 or 4/2 @ :55 (2nd rd @ :50, 3rd rd @ :45)

3-4, kick fast w/boards @ 1:10- partner style, RACE

5-6, swim in MRS no free @ 1:05, desc 1-2 to what you can (2nd rd @ :55, 3rd @ 1:15 all FAST)

Check HR after 3rd round, then out & back easy

AMRAP:

4 x 150 as follows:

1- free @ 2:30, go 100 swim free br3 or 4/2 (build then add kick, by 50's), last 50 is drill in MRS

2- swim/drill/swim faster by 50's in MRS @ 3:00

3- swim in MRS (same as #2): 50 build to hand touch/:10 rest/50 swim FAST/last 50 kick, @ 3:00

4- swim free br3 or 4/2- go 100 long & strong, 50 giddyup the kick

Check HR, 1:00 rest between rounds

Hopefully we can get 3 rounds in, then a 50 from a dive before you warmdown.

Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Regular schedule this week at GMU, then we race next weekend. Have a great day!

Saturday, September 23, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

6 x 25 choice drill @ :35- all one stroke; except #'s 3&5 are fast udk @ :25

3 x 50 kick w/boards desc 1-3 to fast @ :55- 2nd 50 is always on back; 2nd round 50's @ :45

No extra rest between rounds, can change strokes by round

After 3rd round check HR & take fins off- go the 100 dr/k/dr/skulling by 25's

1:00 rest

3* total rounds of:

  2x{3 x 50 swim IM order by 25's (by round) @ :55, desc 1-3 to fast

      {1 x 50 swim free br3 or 4/2 @ :40- giddyup the kick here!

      {1 x 75 swim fast (this is always fly/back/breast by 25's) @ 2:00

       After 2 times through...

       1 x 150 swim free br3 or 4/2 (or go backstroke)- 75 long & strong, 75 finishing speed!

1:00 rest after the 150

*50's in the 1st 2 rounds are fly/back by 25's; in the 2nd round they're back/breast; 3rd rd is br/free

Until 12:10p, finish up with...

25's kick w/boards partner style, all fast, all race! Fwd ss at midpool on each 25.

Warmdown a bit before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. Get excited to race next weekend. Have a great day!

Friday, September 22, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Two options today:

DISTANCE-

AMRAP of: 

1 x 150

1 x 175

No rest between rounds

All 150's are @ 2:15, smooth long stroke here

175's start @ 2:15, and get :05 faster with each round (how LOW can you go?)

When you get to 1 x 175 @ 1:50, check your HR and take 1:00 rest before continuing

When you miss the interval on the 175, join in with the IM group

IM Group (sprinters, too)-

6 x 50 race from a dive @ 3:00- these are all one stroke, in your main race stroke

8-10 minutes of active recovery; then...

6 x 75 race IM from a dive @ 4:00

fly/back/breast, by 25's. Race somebody your speed

8-10 minutes active recovery before you get out

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, September 21, 2023- written for SCY (GMU 200/500 work, PM)

After dryland circuit...

300 swim/200 kick choice

1:00 rest

With choice equipment...

3 x 100 @ 1:30-

50 drill/swim by 25's (build swim into the turn)

50 kick choice (easy/fast by 25's)

4 x 75 @ 1:10- 

dr-sw-dr by 25's, build the swim to race pace into the turn

1:00 rest, check HR

3 rounds of:

1 x 100 swim/kick by 50's @ 1:30

1 x 100 swim IM (regular 100 swim IM) @ 1:30

3 x 125 swim free br3 or 4/2 @ 1:30- 75 long & strong/50 giddyup the kick

Check HR, then 25 easy back to the starting end (@ 1:00)

4 x 50 swim at 200 gp (or 500) @ :45 (2nd round @ :10 rest; 3rd round @ :45)

Check HR after 50's gp, then out & back easy @ 1:30

After 3rd round...

1 x 175 race in heats- goal is to be faster than 200 scy goal time

Warmdown as you need to before you get out. Take good care of yourself away from the pool & get excited to race tomorrow at AU. Have a great day!

Thursday, September 21, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 75 @ 1:20-

odds- 50 breast pull w/dolph kick & flip turns, last 25 choice drill no free

evens- 50 breast pull w/dolph kick & flip turns, last 25 fast udk, 1 breast only

Check HR

12 x 25 @ :35 in sets of 4:

1-2, breast pull free kick drill

#3- choice drill no breaststroke

4- swim fast same stroke as #3 drill

Check HR after #12, then take fins off & go the 100 (dr-k-dr-skulling)

One time through:

4 x 50 swim IM order by 25's @ :55, except #3 is all swim free big kick @ :45

4 x 50 swim all free br3 or 4/2 @ :50, #3 is all kick free w/boards (also @ :50)

4 x 50 sw/k by 25's in MRS (no free) @ :55 desc 1-3, #3 is all swim free br3 or 4/2 @ :40

Check HR, :30 rest

4 x 50 swim free br3 or 4/2 @ :50/:45/:40/:35 by 50

Check HR then go the 100

1:00 rest

AMRAP until 6:28a...

2x{1 x 125 swim free br3 or 4/2 @ 1:35 (@ 1:45 if needed)

    {1 x 75 swim IM (no free) @ 1:20, get time & desc from smooth & strong to giddyup

:20 rest after 2nd 75 IM, then get boards

4 x 25 partner kick w/boards, RACE @ :45-

odds- fwd ss at mid-pool

evens- straight kick (no SS)

Check HR & :30 rest between rounds

SPRINT GROUP, AMRAP until 6:28a...

2 x 25 race partner style @ :45- fwd ss on #1 (at mid-pool), straight race @ #2

3 x 50 swim free br3 or 4/2 @ :50- swim at 2nd gear here, just cruise w/a good stroke

:20 extra rest...

1 x 75 swim fast for time

Check HR then head back to the other end for the next round

At 6:28a, warmdown with a 150 drill/kick by 25's. Do an excellent job in school today, take good care of yourselves away from the pool & get excited for our first RACE DAY tomorrow. Have a great day!

Wednesday, September 20, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With fins:

15 x 25 in sets of 3:

1- drill @ :30

2- swim build to fast @ :20

3- fast under kick @ :30

Change strokes by rounds if you'd like

Fins off after #15, then...

12 x 75 in odds/evens-

odds, swim/kick/swim faster by 25's @ 1:10- no free

evens- swim free dps/swim free build/drill free by 25's @ 1:00

Check HR, then 1:00 rest

4 x 450 @ 5:15/5:30- HR = 140/160-170 by 225's

10 x 50 swim at 500 goal pace @ :40/45 (#5 is drill, stay @ interval)

1:00 rest, check HR

4 x 450 @ 5:30/5:45-

200 cruise to hand touch, get time, right into...

225 swim giddyup the kick to go same time (or faster) as 200 time

Check time/HR, then 25 drill

10 x 50 swim at 500 goal pace @ :10 rest (#5 is drill, same :10 rest)

Check HR

Warmdown with a 300 drill/kick by 50's, do more if needed. Stay on top of your classwork, take good care of yourselves away from the pool & get excited to race this weekend at AU. Have a great day!

Tuesday, September 19, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 2 times through:

4 x 50 @ 1:00- 25 fly pull free kick, 25 dolph kick on side (1/2 under)

4 x 75 @ 1:20- swim (build) fly/udk on stomach/choice fly drill- by 25's

Check HR after each round

After 2nd round, take fins off & go 100 (dr-k-dr-skulling by 25's)

1:00 rest, then...

8 x 25 kick w/boards @ :45/:25- odds are partner kick, evens are JMI

1:00 rest, check HR again

2 times through:

4 x 50 swim free br3 or 4/2 desc 1-4 @ :50, #3 @ :40

1 x 75 swim IM (no free) @ 1:10

6 x 50 swim @ :55*-

odds- fly/back by 25's

evens- back/breast by 25's

*5&6 are @ :50

1 x 75 swim free br3 or 4/2 @ :50

1:00 rest between rounds, check HR

LONG SWIM-

4 times through:

75 swim IM

75 kick on back (1/2 way udk)

50 swim free big legs

50 kick fast

Check HR after 4th time through

SPRINT GROUP-

AMRAP:

W/fins, OVER-UNDER 25's @ :45-

odd 25's- swim FAST

even 25's- udk on stomach FAST

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

Monday, September 18, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 75 @ 1:10- drill/swim/kick by 25's, no free

1 x 75 swim/kick/swim by 25's @ 1:00- same stroke as 1st 2 x 75, desc 1-3

1 x 125 @ 2:00- 25 swim fly build, 75 swim free long & strong, 25 kick (1/2 under)

No rest between rounds, check HR after 3rd time through

After 3rd round...

4 x 150 swim free @ 1:50/2:00- HR 140/160+ by 75 (add legs on 2nd 75)

1:00 rest, check HR again

All goal pace is at mile pace...

3 x 100 swim at gp @ 1:30

50 easy @ 1:30

3 x 100 swim at gp @ 1:20

50 easy @ 1:30

3 x 100 swim at gp @ 1:10 (ladies @ 1:15)

50 easy @ 1:30

3 x 75 swim at mile gp @ :10 rest

1 x 75 swim at finishing speed- giddyup here!

Check HR

With fins...

3 x 300 @ 4:30, by 100's-

swim FAST

drill (same stroke as 1st 100)

kick on back (last 25 udk)

Check HR

150 drill/kick choice by 25's before you get out. Do an excellent job with your class work, get excited for LCM tomorrow afternoon. Have a great day!

Monday, September 18, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

Backstroke drilling, in sets of 25/50's, then...

Quick set of 75's backstroke swim

W/boards, AMRAP:

6 x 25 partner kick @ :45-

odds, fwd ss at midpool

evens- straight kick (RACE!)

*middle 2 x 25 are on back, focus on UDK's

3 x 150 kick @ 3:00, desc 50's 1-3 to giddyup:

odds- bds/on back/bds by 50's

#2- on back/bds/on back by 50's

Finish each round with...

1 x 150 swim free br3- long & strong on 1st 75, add the kick & giddyup on the 2nd 75

1:00 rest between rounds, check HR

Wsrmdown a bit before you get out. Do an excellent job in school today & get excited to race in two weeks. Have a great day!

Sunday, September 17, 2023- written for LCM @ StJ (PW's group & EC's group)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

2 x 50 @ 1:00- 25 fast UDK/25 drill (#1), and 25 fast UDK/25 swim build (#2)

1 x 100 swim/kick by 50's @ 2:00- same stroke as 50's above; kick on back

No rest between rounds

Go free/no free/choice by round

Take fins off after 3rd round & go a single 100 drill/kick by 50's

1:00 rest

EC's group will have slightly adjusted intervals for this set (plus :05 on the 50's)...

6 x 50 swim free br3 or 4/2 @ :50, except #3/5 are swim MRS no free @ :55

1 x 150 swim free desc 50's 1-3, change gears here (EC's group go dr-kick fast-dr by 50's)

Check HR, then 50 drill to the starting end

1:00 rest

6 x 50 swim free br3 or 4/2 as above, except #3/5 are kick on back @ 1:00; desc free 50's 1-4

1 x 150 swim free or back as above, bigger descend this time around (EC's group, dr-k-dr)

Check HR, then drill to the far end

1:00 rest

6 x 50 swim in MRS (no free) @ :55, desc 1-4; #3/5 are swim free @ :45

1 x 150 swim free or back- go 100 strong & even, :10 rest, then 50 fast, get time (EC's group, d-k-d)

Check HR, then drill back to the far end

1:00 rest

With fins, finish up with...

50's (odds & evens) until 12:00p, as follows:

odds- 25 fast udk, then 25 drill (not 12 or 15m udk, 25m) @ 1:15

evens- swim (same stroke as odd 50's), build to fast finish as follows:

#2- @ :50

#4- @ :45

#6- @ :40

#8- @ :35

#10- @ :30

#12- @ :25#!^@!?!

Check HR and then warmdown a 200 dr-k-dr-skulling by 25's.

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Back to regular schedule schedule/groups tomorrow at GMU. Have a great day!

Saturday, September 16, 2023- written for SCY @ GMU

1 x 600- 300/200/100

1:00 rest

With fins, various breaststroke drills:

* get flat at the end of each stroke (looking DOWN, not forward while underwater);

* wide press (outside shoulders) while head is down, "find the corners" as Mike says;

*turn hands in ("sweep in") towards each other;

* lunge quickly through the middle back to the front;

Break into two groups:

Emma/Olivia/Zack/Andrew's group will go a series of sprints and then a single 100 (1st 25 udk FAST, then 75 drill); focus on exceptional breakouts off every wall, be consistent with your stroke on each 25.

Anna/Laura/Aidan/The Nick's group will go four rounds of:

5 x 50 as follows:

1-2, swim strong & even free br3 or 4/2 @ :50

#3- swim breast/free by 25's @ :55

#4- swim/kick by 25's all breaststroke @ :55

#5- swim giddyup free (think "finishing speed") @ :50

1 x 150 swim backstroke- 

will be neg split/desc by 50's/fast (by round); 4th round will be one group at a time. Focus on udk's, steady head position & full/even hip rotation.

Warmdown a 200 dr-k-dr-skulling by 25's before you get out. Do an excellent job with your HW this weekend, get excited for the week ahead. Have a great day!

Friday, September 15, 2023- written for SCY (GMU distance, PM)

After warmup...

5 rounds of:

2 x 100 swim free br3 @ 1:30-

  1- cruise

  2- middle 50 NO FREE

1 x 125 swim free race- add up times for 625 total; goal is to be faster over 625 yds than 650 yards of your mile goal pace.

Check HR after each round. After last round, finish up with...

1 x 800 pull free w/shnorkel & choice equip, ASCEND by 200's- hand touch at every 200, okay.

Warmdown any more if you need to. Be good hosts this weekend to the recruits, let us know if you need anything. Be sure they see you doing HOMEWORK. Just saying...

Tomorrow it's yoga at 8a and swim at 9a. Have a great day!

Friday, September 15, 2023- written for SCY (GMU distance, am)

1 x 600- 300/200/100

1:00 rest

After warmup (approx 900)...

3 rounds of:

3 x 50 swim at goal pace (mile) @ :55

:15 rest

1 x 75 swim faster than goal pace, start from the flags ("dead start")

Check HR, 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in class today & be hospitable with the recruits. Have a great day!

Friday, September 15, 2023- written for SCY (PW's group & EC's group)

Meet Warmup, then...

Modified swim/kick set (PW's group),

Or...

Big fin drilling set (EC's group); make sure the newest members of the group know the Meet Warmup.

Warmdown a bit before you get out. Do an excellent job in school today and remember that workout is Sat (10:30a-12:15p at GMU) or Sun (10:30a-12 noon at StJ) depending on the group you're in. Have a great day!

Thursday, September 14, 2023- written for SCY (PW's group and EC's group)

1 x 600- 300/200/100

1:00 rest

Everybody together:

4 x 75 @ 1:15- 50 fist free drill br3, last 25 dolph kick on side

5 x 50 @ 1:00- choice drill no free/udk on stomach (only 1 breath) by 25's

4 x 125 @ 2:10- 25 ra2 la2 free drill/50 swim free fast turn/25 choice drill MRS (hand touch), last 25 is FAST UDK on stomach, go at least four lines under before your breath (only 1 breath)

5 x 50 swim/kick by 25's in MRS no free @ 1:00- swim is fast turn, kick is on back w/arms pointed up

1:00 rest, check HR

With fins:

9 x 25 fly pull/free kick drill @ :35, #4&6 are fast UDK on stomach @ :25

3 x 75 @ 1:20- 25 swim fly build to fast turn/25 kick free on back arms pointed up/25 kick under

6 x 25 choice fly drill @ :35

Check HR then take fins off

PW's group-

AMRAP:

4 x 25 kick on stomach no boards, 4 lines under @ :35

4 x 50 kick w/boards @ :55- fast easy by 25's, except #3 is swim free br3 or 4/2 @ 40

1 x 150 kick @ 3:00 as follows:

50 w/bds- get time

50 on back half udk

50 w/bds- faster than 1st 50

1 x 100 kick fast for time

1:00 rest between rounds, check HR

EC's group-

Talk a bit about body position, then 25's kicking w/shnorkel & boards

AMRAP:

3 @ :45/2 @ :35/1 @ :25

50 easy

1 @ :45/2 @ :35/3 @ :25

100 kick on back, 4 UDK's off each wall

Warmdown a bit before you get out. Do an excellent job in school today & make sure you've gone over your entries for the first meet. Have a great day!

Wednesday, September 13, 2023- written for SCY (GMU distance)

1 x 600- 300/200/100

1:00 rest

2 times through:

3 x 75 drill/swim/kick @ 1:15- 1/2 way under on the kick

1 x 100 swim free br3 or 4/2 @ 1:15- big fat kick on the last 25

:30 extra rest to check HR after 2nd set, then...

2 rounds of:

3 x 50 kick @ :55, desc 1-3 to what you can (one round is w/bds)

1 x 75 swim/kick/swim by 25's @ :55- 2nd 25 swim is faster than 1st

:30 rest after 2nd set to check HR, then...

2 sets of:

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

1 x 75 swim free br3 or 4/2 @ :50

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

500 pace work today...

2 times through:

2 x 150 swim free neg split @ 1:50 (ladies @ 2:00)

5 x 25 swim at 500 goal pace @ :25

1 x 25 easy @ :30

1 x 50 swim finishing speed @ 1:30 (faster than goal pace)

Check HR, then 50 easy

2 x 150 swim free @ 1:50/2:00, change gears by 50's

4 x 50 swim at 500 goal pace @ :55

1 x 25 easy @ :30

1 x 75 swim finishing speed

Check HR, then 50 easy

1:00 rest between sets.

After 2nd time through, warmdown with...

6 x 125 pull free w/shnorkel & choice equip @ 1:50- watch hands, keep head still

Check HR after #6

Make sure you're off to a good start with your classes, and take good care of yourself away from the pool. Everybody together tomorrow at 12;30p, drylands first. Have a great day!

Wednesday, September 13, 2023-written for SCY (PW's group)

1 x 600- 300/200/100

1:00 rest

3 rounds:

1 x 100 @ 1:45- 50 drill, 25 swim build, 25 dolph kick on side UDK

4 x 25 swim same stroke as 100:

odds- build @ :35

evens- 15y fast, 10y dps @ :25

1 x 75 kick- 50 on back, 25 w/boards fast- get time, this should get faster by round

1:00 rest between rounds

Change strokes by round (3rd round, NO FREE)

6 x 75 @ 1:15- 50 fist free drill br3, 25 swim free build w/good dps (these can be backstroke if you'd like)

1:00 rest

All @ 1:00 rest-

3 x 5:00 swims, keep track of yardage & go further in each 5:00

Check HR after each swim

1:00 rest after #3, get fins on

These can be backstroke if you'd like, but all 3 have to be backstroke

With fins, finish up with...

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

Warmdown a bit before you get out. Do an excellent job in school today & be sure you're ready to talk with Peter about your SCY goals when he gets back. Have a great day!

Tuesday, September 12, 2023- written for LCM (GMU kicking)

1 x 300 easy loosen, 1 x 200 choice kick

1:00 rest

4 rounds of:

1 x 100 @ 2:00- 15 udk, 35m swim build to fast turn, 15m swim blast, 35m drill perfect

1 x 150 kick @ 3:00- 100 on back (focus on fast UDK's/head position/body line), 50 w/boards

4 x 50 kick w/boards-

odds- 35m FAST/15m easy @ 1:20

evens- all FAST @ 1:00

No rest between rounds

Finish up with...

20 x 50 swim @ 1:00-

3 fast

1 easy

Warmdown a bit before you switch the pool back. Stay on top of your classwork & take good care of yourselves away from the pool. Tomorrow morning everybody is at the Fieldhouse @ 6a to lift. Have a great day!

Tuesday, September 12, 2023- written for SCY (PW's group & EC's group)

1 x 600- 300/200/100

1:00 rest

Peter's group:

4 rounds of-

2 x 75 dr-k-dr @ 1:15

2 x 100 @ 1:40- 25 drill/50 swim fast turn/25 fast UDK

4 x 50 kick easy/FAST by 25's @ :55

1 rd each of free/breast/back/fly

Check HR after each round; after 4th round go 1 x 100 dr-k-dr-skulling by 25's

Then...

KICK OLYMPICS

("How low can you go?")

6 x 25 partner kick w/boards @ :40 (middle 2 x 25 on back), RACE your partner- these are fast

1 x 100 kick fast for time w/boards (guys will go, then the ladies)- interval gets :10 faster by round. Starting @ 1:35

EC's group:

W/fins, 4 rounds of-

3 x 75 breast pull w/dolphin kick & flip turns

5 x 25 kick on back-

odds- arms pointed toward ceiling @ :35

evens- fast udk on stomach @ :25

1:00 rest between rounds, check HR

After 5th round, take fins off & go 1 x 100 dr-k-dr-skulling by 25's, then we'll talk a little more about breaststroke

Warmdown a bit before you get out. Do an excellent job in school today & stay well-hydrated. Have a great day!

Monday, September 11, 2023- written for SCY (GMU distance)

1 x 600- 300/200/100

1:00 rest

3 rounds:

1 x 125 @ 1:50- 50 drill/50 swim fast turn/25 kick- halfway UDK

1 x 75 swim/kick/swim by 25's, desc 1-3 @ 1:10

Check HR after 3rd round, then...

15 x 50 in sets of 3:

1-3, swim free br3 or 4/2 @ :45 (@ :40 in 3rd round), strong & even

4-5, swim/kick by 25's desc 1-2 @ :50, NO FREE

Check HR again, then 1:00 rest

3 times through, desc the 550 to what you can...

3 x 75 @ 1:10- 50 fist free drill (choice drill in 3rd rd), 25 kick choice- 1/2 UDK

7 x 25-

odds- smooth stroke @ :35

evens- giddyup @ :25

9 x 50 swim, 2 at mile GP, 1 easy

1st rd @ :55

2nd rd @ :45

3rd rd @ :10 rest

1 x 550 swim free- get time & desc to what you can; how close can you get to 1/3 of your mile goal time?

Warmdown as needed. Go to class & take good care of yourself away from the pool. Tomorrow afternoon with the big group, drylands at 12:30p/swim at 1p. Have a great day!

Monday, September 11, 2023- written for SCY @ GMU (PW's group and EC's groups)

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

1:00 rest

Everybody together with fins:

15 x 25 breast pull w/free kick @ :35- wide press & accelerate through the middle; 4/9/11/14 are fast udk on stomach @ :25

Check HR, then 1 x 25 fast udk partner-style- race your partner to the other end, then take fins off.

1 x 100 dr-k-dr-skulling by 25's

1:00 rest

Peter's group, 3x through:

4 x 50 swim free br3 or 4/2 @ :50*

4 x 75 @ 1:15- k/dr/sw by 25's in MRS, no free

4 x 25 swim fast in MRS (same stroke as 75's above) @ :35*

1:00 rest between rounds, check HR

*50's get :05 faster by round, the 25's are @ :30 in the 3rd round

(EC's groups will talk briefly about expectations for the season, and go over the first set, more drilling)

Peter's group, 3x through:

4 x 25 kick on back- partner style (race your partner) @ :45

1 x 100 swim free br3 or 4/2 @ 1:10- not fast, JMI

4 x 25 partner style kick w/bds @ :45 (race!)

1 x 100 swim IM @ 1:20- smooth strokes, JMI

1:00 rest between rounds, check HR & sip water

Peter's group, until 6:25a, finish up with...

With fins, AMRAP:

1 x 25 swim build @ :40

1 x 25 swim all fast @ :40

1 x 25 fast UDK @ 1:00- sneak a breath if you need to, but max effort here

Change strokes by rounds; at 6:25a take fins off and go 100 dr/k by 25's before you get out

Do an excellent job in school today & remember to have your MAKOS bag tag & a water bottle with you, every day. We are back to our regular schedule now, do everything you can to be in the workouts when your group is scheduled. Have a great day!

Sunday, September 10, 2023- written for SCM (outdoors @ CCF), PW's group and EC's Sr. Blue group

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

4 x 50 drill/kick by 25's @ 1:00- kick is 1/2 underwater, then kick on back fast

1* x 75 kick w/boards @ 1:10

No rest between sets.

*add 1 x 75 kick w/boards in each round

Go free/no free/choice by round (50's d/k)

After 3rd set, check HR, take fins off and get right into...

1 x 100 dr-k-dr-skulling by 25's

1:00 rest

3 times through:

4 x 50 swim smooth & long free br3 or 4/2 @ :55 (@ :50 in 3rd round)

4* x 50 swim/kick by 25's in mrs (no free) @ 1:05, desc 1-3 to what you can

*3rd 50 is 2 x 25 @ :35- 10m fast udk, then 15m swim fast, same stroke as 3 x 50's sw/k

Check HR after each round; 3rd round can be your choice on the 50's sw/k

Until 9:25a...

PW's group:

Finish up with...

75's @ 1:15, 25 dolph kick w/bds, then 50 swim IM order by 25's (back/breast, then breast/free, etc...)

EC's group:

With fins: 25's drill w/fins, every 5th 25 is fast UDK on stomach as far as you can go, all @ :45

At 9:25a, warmdown a 150 dr/k before you get out to help with the lanelines. The sooner the lanelines are out, the sooner you can eat! REMEMBER, back at GMU tomorrow morning (5a), have your MAKOS bag tag so you can swipe in. Stay hydrated today & wear your sunscreen. Have a great day!

Friday, September 8, 2023- written for SCY @ GMU (GMU distance)

1 x 600- 300/200/100

1:00 rest

1 x 125 @ 2:00- 50 fist free drill/25 kick on back/50 fist free drill

3 x 25 swim DPS free @ :30- count strokes, desc that #1-3

4 x 50 kick choice w/boards @ :55

1 x 125 @ 2:00- as above, but the drill is ra2 la2 free

5 x 25 swim free br3 desc 1-4/5 @ :30

4 x 50 kick choice on back @ :50- focus on fast UDK's

1 x 125 @ 2:00- as above, but drill is NO FREE

7 x 25 swim as follows: 

odds @ :30- no free (same stroke as drill on 125) desc 1-4

evens @ :20- long & strong free

4 x 50 kick free w/boards @ :50

Check HR, then 50 easy

All @ 4:15 or 4:30

300/325/350

Check HR, then...

8 x 25 @ :35 swim no free (can be IM)

odds- drill

evens- swim fast to 15y, then dps

All @ 5:15 or 5:30

400/425/450

Check HR, then...

8 x 25 swim as above, can be different stroke but still no free

If there is time, finish up with...

With fins, 25 x 25 as follows

1- swim 1/2 fast 1/2 easy @ :30

2- swim 1/2 easy 1/2 fast @ :30

3- swim all fast @ :30

4- all FAST UDK on stomach @ :30

5- all drill @ 1:00 

Change stroke after rounds of 5

Warmdown a bit before you get out. Be hospitable & accommodating to your recruit this weekend. See you tomorrow morning for yoga, 8a. Have a great day!

Friday, September 8, 2023- written for SCM @ FFX Frogs pool (Peter's group & EC's Sr Blue group)

1 x 600- 300/200/100

1:00 rest

6 x 50 ra2 la2 free drill/kick by 25's @ 1:00 (last 2 choice drill)

8 x 25 @ :40 drill in MRS no free, go 10m UDK or it doesn't count

14 x 50 @ odds/evens- 

odds, swim long & strong free @ :50

evens- swim/kick by 25's in MRS (same stroke as 25's drill) @ 1:00, desc 1-7 

Check HR after #14, then...

100 dr-k-dr-skulling by 25's

1:00 rest, put fins on

With fins, 5 rounds:

3 x 25 @ :40- 1&2 are fly drill (drill changes by round), #2 is UDK on stomach AFAYC

1 x 50 swim build to fast turn/BIG BREATHfast udk by 25's @ 1:00

Check HR after 5th round, then take fins off

1 x 100 dr-k-dr-skulling by 25's

1:00 rest

Until 6:30a, finish up with...

1 x 50 swim fly/free @ :55

1 x 50 swim fly/back @ :55

1 x 50 swim fly/free @ :50

1 x 100 swim free, except 3rd 25 is breaststroke @ 1:40

Warmdown a bit before you get out to help with the lanelines. Do an excellent job in school today & stay well hydrated. Next week we're back inside. Have a great day!

Thursday, September 7, 2023- written for SCM @ FFX Frogs pool (Peter's group & EC's Sr. Blue group)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 breast pull w/dolphin kick & flip turns, last 25 dolph kick on side

12 x 25 drill @ :40- odds breast pull free kick, evens choice (#'s 3/6/10 are fast UDK on stomach)

6 x 50 @ 1:00- 

1st 25- 10m fast UDK/15m swim build to FAST TURN

2nd 25- kick free on back w/arms pointed towards sky

Check HR, then take fins off & go 100 dr-k-dr-skulling by 25's

1:00 rest, check HR again

6 x 50 swim long & strong free br3 @ :55, except #3/5 are kick w/boards

6 x 50 @ :55- swim IM order by 25's, focus on fast turns- watch head on backstroke

1 x 150 swim IM- each 50 is swim/kick by 25's, no free- get time

:30 rest

6 x 50 swim free br3 strong & even @ :50- except #4 is kick w/boards

12 x 25 kick w/boards @ :45- partner kick, odds are free, evens are dolphin kick

:30 rest

1 x 150 swim IM- as above, faster than previous 150

Check HR, then 100 dr-k-dr-skulling by 25's

1:00 rest

If there is time, finish up with...

150's pull free w/shnorkel & choice equip, desc 50's 1-3 in each 150

Warmdown a bit before you help with the lanelines. Do an excellent job in school today, drink your water & be sure to wear your sunscreen if you have to be outside after school. Have a great day!

Wednesday, September 6, 2023- written for SCY (GMU Distance)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15- 50 fist free drill br3, 25 drill no free

4 x 100 @ 1:40- 25 swim free build, 25 skulling, 50 drill/kick by 25's no free

1:00 rest

5 x 50 (odds sw/k no free @ :50 desc 1-3; evens swim free smooth 7 long @ :40)

2 x 375 pull free w/shnorkel & choice equip @ 5:15, desc 1-2 to what you can

5 x 50- as above

3 x 275- 100 swim IM smooth/75 dr-k-dr by 25's/100 swim IM faster, @ 4:00

5 x 50- as above

4 x 175 swim free @ 2:15, desc to 200 free Goal Time

Check HR & warmdown as needed

Quick talk about goals/expectations for the year (go to class/do your part for M/W Swim & Dive; communicate well- and don't be afraid to ask for help). Everybody is in the afternoon tomorrow. Have a great day!

Wednesday, September 6, 2023- written for SCM (at FFX Frogs pool)- Peter's Group & EC's Sr. Blue

1 x 600- 300/200/100

1:00 rest

2 rounds of:

1 x 150 dr-kick by 25's, 4 UDK's, @ 2:30

2 x 100 dr-k by 50's (w/boards) @ 2:00- kick is easy fast by 25's

3 x 50 @ 1:00 swim/skulling by 25's, build swim to FAST turn

1st round free, 2nd round NO FREE

Check HR after 2nd round, then...

12 x 25 drill in MRS @ :30 (NO FREE), except #'s 4/6/9/11 are FAST UDK on stomach

3 rounds of:

4 x 50 swim desc 1-3 to what you can @ :55, except #3 is always kick w/boards (3rd rd @ :50)

4 x 25 kick all out race (partner kick) @ :45

1 x 150 swim free br3 build kick by 50's

Check HR

100 easy dr/k/dr/skulling by 25's

1:00 rest between rounds

Go 1st rd free, 2nd rd no free, 3rd rd your choice

Warmdown a bit more if you need to after 3rd round before you help with the lanelines. Wear your susncreen today & stay hydrated. Have a great day!

Tuesday, September 5, 2023- written for SCM (@ FFX Frogs pool)- Peter's group

1 x 600- 300/200/100

1:00 rest

With fins & shnorkels:

4 x 75 @ 1:20- 50 ra2 la2 free drill (steady head position, watch hands under body); 25 kick free no board

8 x 25 @ :40- 6 kicks/switch free drill- keep head still, feel hips rotate completely

6 x 50 @ 1:00- 25 swim free build to fast turn, 25 kick free no board (head in h2o throughout)

Check HR, then take equipment off & get right into...

100- dr/k/dr/skulling by 25's

1:00 rest

3 rounds of:

6 x 25 @ :40- breast pull with free kick; except #'s 3-4 are kick FAST free w/boards

2 x 50 swim breast/free by 25's @ 1:00- build kick on each length to fast at the turn/finish

1 x 100 kick IM w/boards, get time & desc 1-3

Check HR after each round, then 1:00 rest

Until 6:30a, finish up with...

4 x 25 kick @ :45 ("usual," by 25's)

1 x 100 choice: 25 drill/50 swim fast turn/25 drill- all the same stroke, @ 2:30

No additional rest between rounds. Change stroke on the 100 from round to round

100 easy dr/k/dr/skulling by 25's before you get out to help with the lanelines. Do an excellent job in school today & be sure to sip your water every ten minutes. Have a great day!

Monday, September 4, 2023- written for short course (yards or meters)

Day 1 for Peter's group

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

1:00 rest

With fins:

6 x 50 choice free drill/dolph kick on side @ 1:00

4 x 75 @ 1:20- 25 kick free head out, 50 breast pull with dolphin kick & flip turns

8 x 25 @ :45, dolph kick on side- lay head on shoulder at surface, kick with torso & body; go UDK on stomach to halfway

Check HR and take fins off

1 x 100 dr/k/dr/skulling by 25's

1:00 rest

5 rounds of:

2 x 50 free @ 1:00- 25 catchup free drill/25 ra2 la2 free drill- think about head position

1 x 75 @ 1:30- 25 swim free br3, 25 swim free br5 build kick- hold head position, last 25 choice drill NO FREE

No rest between rounds

Check HR after 5th round, then finish with...

1 x 75 swim all free- count strokes, desc stroke count by 25's

1:00 rest

With boards, finish up with...

25's partner kick @ :45- go 4 free, 4 NO FREE, 4 choice- race your partner

1 x 100 dr/k/dr/skulling by 25's

Check your HR before you get out.

Help put the lanelines away before you go. Wear your sunscreen today and stay well hydrated in this heat. Here again at the FFX frog pool tomorrow. Have a great day!

Friday, September 1, 2023- written for short course (yards or meters)

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

6 x 25 @ :40 (@ :15 rest if no clock)- fly pull free kick drill; #4 is fast UDK on stomach @ :30

2 x 75 @ 1:20- dr/kick fast/dr by 25's- drill is your choice fly drill, kick is fast UDK on stomach

1 x 50 swim/kick by 25's FAST, the kick is UDK on stomach @ 1:30

No extra rest between rounds

Check HR after 2nd round, then take fins off & continue right into...

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

1:00 rest, check HR again

13 x 50 (odds & evens) as follows:

odds- swim fly/back by 25's @ :55- build fly to fast turn, keep head still & roll hips on back

evens- swim free br3 @ :55- build kick for a strong finish on 2nd 25

If no clock, go these all @ :10 rest

Finish up with...

3 x 175 pull free w/shnorkel & choice equip @ :20 rest, desc 1-3 to what you can

Check HR, then 125 warmdown- 50 drill/25 skulling/50 drill

Do an excellent job with your HW this weekend- don't wait until Monday Night to get started. Stay hydrated and wear your sunscreen if you have to be outside. Have a great day!