Tuesday, October 31, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 

12 x 50 as follows:

1-2, drill choice @ 1:00- but same stroke for both 50's

#3- kick fast on back @ :40

Change stroke for the drill after 6 x 50 if you'd like

Take fins off after #12

4 times through:

4* x 75 @ 1:10, swim-kick-swim by 25's (same stroke for both 25's swim)

1* x 50 swim @ :45- race pace into the turn (no free)/ then swim long & strong free br3 on 2nd 25

*2nd round is 3 x 75 and 2 x 50; 3rd rd is 2 x 75 and 3 x 50; 4th rd is 1 x 75 and 4 x 50

No rest between rounds, check HR after 4th time through

DISTANCE-

3 rounds:

400 swim free @ 5:20/5:40- 250 cruise/150 add legs

400 swim free @ 5:20/5:40- 150 cruise/250 add legs

4 x 100 swim @ mile gp @ 1:40*

*100's gp in 3rd rd can be @ 1:30 if you're able to hold your pace; otherwise, go @ 1:40

STROKE GROUP-

6 rounds of:

1 x 75 swim free br3 or 4/2, desc the 3 x 25 (smooth & long/long & strong/giddyup by 25's)

Get time for 75, then get right into...

25 drill in MRS 

Above 100 is always @ 2:00

1* x 50 swim at 2nd 50 split of 100 goal time in MRS (same stroke drilled on 25 above), all @ 1:00

*each round adds a 50 at 2nd 50 split, up to 6 (always @ 1:00)

Go halfway out & back easy after each round

Warmdown as needed before you get out. Enjoy your morning off tomorrow and get excited to race the mile this weekend. Have a great day!

Monday, October 30, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

2 x out & backs @ :35- fast udk to midpool/fwd ss/kick on back w/arms pointed up

2 x 50* @ 1:00- 25 choice drill/25 fast udk on side

*drill is no free in 1st 3 rounds, your choice in 4th round

Check HR after 4th round, then take fins off

4 rounds of:

4* x 75 @ 1:05, dr-k-dr by 25's, focus on a good stroke & fast turns

1* x 50 swim @ :40/:45, swim build to race pace turn/long & strong free by 25's

*in second round, go 3 x 75/2 x 50, then in 3rd rd it's 2/3, and in 4th rd it's 1/4

1:00 rest, check HR

3 rounds of:

2 x 200 swim free @ 2:25/2:35- go 100 long & strong then 100 add legs

3 x 50 swim at mile gp @ :40/:45

No rest between rounds, check gp after 200's & 3rd 50

50 easy @ 1:30 after 3rd round

6 rounds of:

1 x 100 swim free @ 1:10/1:15- cruise, just make interval with a smooth stroke

1 x 75 swim at mile gp @ :55/1:05

1 x 100 swim faster than gp- giddyup to finishing speed here

Entire set @ 4:30 (so about 2:10 for the last 100; go an out & back in between rounds if you'd like)

Finish up with...

3 x 550 pull free w/choice equip, desc 1-3 to what you can @ :30 rest

Warmdown as needed & get excited for LCM tomorrow afternoon. Have a great day!

Monday, October 30, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet...

12 x 75 in sets of 4 as follows:

1-2, drill/kick/drill by 25's @ 1:15

3-4, all swim by 25's @ 1:05- same stroke as 1st 2 x 75; focus on udk, body line & dps

Go free/no free/choice by sets of 4

Check HR, then 1:00 rest

All @ 2:00 rest:

20 min swim

12 min pull (alternate 300 no paddles/300 wpaddles)

10 min kick (alternate 100 on back/50 wboards)

Check HR after each

If there is time, finish up with...

Partner kick 25's w/boards- all @ :45-

odds- fwd ss at midpool

evens- bckwd ss at midpool

Go 4 free/4 no free

Do an excellent job in school today and be thinking about your "best/least-best/differently or better" swims from the meet. We'll do our talks tomorrow and Thursday. Have a great day!

Sunday, October 29, 2023- written for SCY (PW's Nat'l Group @ StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 4* rounds of:

2 x 25 choice backstroke drill @ :35

2 x 75 @ 1:10- breast pull w/dolph kick drill (do flip turns), desc 1-2

No rest between rounds

*drills can be choice in 4th round

Take fins off after 4th round

Swim back/breast with your IM in mind (tempo drives the stroke on the backstroke, kick drives the breaststroke):

4 x 50 swim back/breast desc 1-4 @ :50

4 x 50 swim strong & even free br3 or 4/2 @ :45

4 x 75 swim 50 back/25 breast @ 1:10- desc to what you can

4 x 50 swim free- as above

4 x 100 swim back/breast by 50's @ 1:30- desc to what you can

4 x 50 swim free- as above

Check HR, then 1:00 rest

3 times through:

3 x 100 @ 1:30- 75 swim fly*25 kick on back @ 1:30- focus on fast udk's throughout

1 x 150 swim free br3 or 4/2 @ 1:40/1:50

Check HR, extra :10 rest

1 x 150 swim IM, get time (can be 25 fly/50 back/50 breast/25 free, or back/breast/free by 50's)

*100's in 2nd round are backstroke, in 3rd round go breaststroke @ 1:35/1:40

1:00 rest between rounds, check HR

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Friday, October 27, 2023- written for SCY

Meet Warmup, then...

With fins:

16 x 25 in sets of 4:

1-2, fly pull free kick drill @ :35- focus on breathing @ front of stroke ("lift & drop" in one motion)

#3- swim fly build to fast by 15y, @ :35

#4- fast udk on stomach @ :15!! (hustle here!)

Check HR after #16, then take fins off & go a 150 drill/kick by 25's

1:00 rest

RACE DAY!!

Today we'll go our Speedset (12 x 50 in sets of 4 @ 1:30) before we race this weekend:

1- 20y fast/30y drill

2- 30y/20y

3- all fast

4- all drill

Go free/no free/choice by rounds of 4

1:00 rest after #12, get fins

With fins, finish up with...

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

Warmdown a bit after #24 before you get out. Get excited to race this weekend and be sure to have your water bottle with you- it's going to be 85 degrees all weekend (again). Have a great day!

Thursday, October 26, 2023- written for SC (GMU pm, 200 free group)

After drylands,

1 x 300 loosen

1:00 rest

With buoys where noted:

4 x 50 @ :50- catchup free drill with overkick/choice drill no free- by 25's

2 x 75 w/buoys @ 1:10- 50 fist free drill, 25 kick free hold buoy (head in water)

3 x 100 @ 1:35- 50 pull free br3 count strokes (desc 1-2), 50 swim/kick by 25's no free desc 1-3

Check HR, then...

5 x 50 swim strong & even free @ :40/:45

4 x 50 swim IM order by 25's @ :45/:50- focus on being fast in & out of the turns

5 x 50 swim stronger (but still even) @ :35/:40

Check HR, then 1:00 rest

All 200's (3-5) @ 4:00, focus on your details-

2 rounds of:

1-2, 50 cruise/100 add legs/hand touch/50 go! (@ 2:30/2:40)

3- 100 cruise free/hand touch/2 x 50 swim at gp @ :10r

4- swim 4 x 50's @ gp @ :10 rest

5- swim 75/50/75 @ :10/:15r, max effort here!

Check HR after each round. After 2nd round...

1 x 150 drill/kick by 25's

1:00 rest, then,

In heats,

175 free RACE

Warmdown as needed, get excited to race this weekend!

Thursday, October 26, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest 

With buoys: 

6 x 75 @ 1:15- fist drill/swim free/fist drill- br3 throughout & count strokes- how close can you get the drill & swim stroke count?

Check HR, then put buoys up...

8 x 50 backstroke as follows:

1-4, drill/kick by 25's (go 8ks drill; kick is 1/2 way udk on back)

5-8, swim/kick by 25's @ :50- build to race pace turn

6 x 25 sit & spin back drill @ :35- get shoulders up out of the water, look back where you started from

:30 rest, check HR, then...

2 x 75 swim free br3 or 4/2 @ :55 (or @ 1:00)

6 x 50 swim backstroke (go 2 each @ :55/:50/:45)

2 x 75 swim free- as above

6 x 50 swim backstroke (go 2 each @ :50/:45/:40)

Check HR, then 1:00 rest

STROKE GROUP-

2 times through:

4 x 200 @ 4:00

odds- 75 swim free @ 1:10/50 swim mrs @ 200 gp/75 dr-k-dr by 25's (same stroke as 50)

evens- 75 race mrs, get time/50 drill (same stroke as 75), then :10r/75 race mrs, finishing speed!

All the same stroke (no free) except for 1st 75 of odd 200's

Check HR after #4, then...

1 x 250 pull free w/shnorkel & buoys, paddles if you'd like- desc the 5 x 50's to giddyup!

Check HR again, then 1:00 rest

DISTANCE-

AMRAP (let's shoot for 3 rounds...):

10 x 50 swim free as follows:

1-4 @ :55, swim at gp (500)

#5- all free stroke drill @ 1:10

6-10 @ :55, swim at gp (500)

1 x 75 swim faster than gp>>>finishing speed!!

Get time for 75/check HR, then 25 easy back to starting end

1:00 rest between rounds

Warmdown a 150 (drill/kick by 25's) before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!

Wednesday, October 25, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

9 x 25 @ :30-

2 drill

1 fast udk

2 drill

4 swim (odds build/evens all fast)

1 x 175 as follows-

25 drill

take off fins

150 swim, desc 50's (200 set up/add legs/go!- by 50's)

Go free/no free/choice (same stroke throughout) by round

Check HR after each round, then :30 rest to get ready for next round

3 rounds of:

200 swim free br3 or 4/2 @ 2:25 (or @ 2:35); go 75 long & strong/50 big kick/75 long & strong

225 swim free- same interval, but don't get sloppy trying to make the interval

:10 extra rest between rounds, check HR

1:00 rest after 3rd round

3 times through:

4 x 75 @ :55 (or @ 1:05)- 50 strong & even, last 25 add kick & change gears

4 x 50 swim at 500 gp @ :40 (or @ :45)

4 x 50 swim at 500 gp minus :01 @ :40 (or @ :45)

1 x 75 swim at finishing speed- giddyup here!

Check HR then easy 25 to the starting end

1:00 rest between rounds

Finish up with...

MYSTERY SET!!

Today's options were...

a) one more round of the 50's goal pace set (so 4 rounds total then warmdown)

b)1 x 475 race from a dive- goal is to be faster than your 500 goal time

c) 5 x 50 @ :15 rest, holding best avg (goal is to be faster than 1/2 your 500 goal time

d) 5 x 100 swim free holding best avg @ 1:30 (should add up to faster than 500 goal time)

Warmdown  as needed. Be on top of your classwork this week (and study hall hours), get excited to race this weekend. Have a great day!

Tuesday, October 24, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

2 x 25 choice drill @ :40

2 x 25 breast pull free kick drill @ :40

1 x 75 breast pull w/dolphin kick AND flip turns @ 1:30

1 x 25 FAST udk on stomach @ :20

No rest between rounds

Check HR after 3rd round, then take fins off and go the 100

1:00 rest

3 times through:

1 x 75 @ 1:20- 25 dolph kick w/boards build to fast, then 50 drill in MRS (no free)

3 x 50 swim MRS/free by 25's @ :50*, build 1st 25 swim to RACE PACE turn

3 x 25 kick FAST w/boards @ :40 (#2 is always @ :25!)

1 x 100 @ 2:00- swim IM, get time & desc 1-3 to juicy effort on #3

1:00 rest after 3rd round, check HR

DISTANCE-

LONG SWIM:

6 times through...

100 swim/kick onback by 50's NO FREE- moderate effort here, but be fast in & out of turns

225 swim free br3 or 4/2- desc the 3 x 75 to max level effort (target 500 gp)- hand touch at 150 to get time

No rest until after the 6th time through, check HR then warmdown as needed

STROKE GROUP-

AMRAP:

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

1 x 75 swim in MRS as follows (same stroke as 50's sw/k):

25 build/:10 rest, check clock/50 swim max effort- get time for this 50

1:00 rest between rounds, check HR

Warmdown as needed before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Get excited to race this weekend!

Monday, October 23, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

All freestyle, 2 rounds of:

3 x 50 @ :55- drill/kick on back by 25's

1 x 150 swim/kick by 25's- desc the 50's 1-3 to what you can

Check HR, then :30 rest

NO freestyle (1x):

5 x 50 @ :55- as above

1 x 250 swim/kick by 25's (same stroke as 5 x 50's drill/kick), desc 50's 1-5 to giddyup

Check HR, then :30 rest

5 x 50 swim strong & even free br3 or 4/2 @ :45 (#3 is @ :35)

4 x 50 swim IM order by 25's @ :50- fast turns throughout, include the freestyle on #'s 3&4

5 x 50 swim strong & even free br3 or 4/2 @ :40 (#3 is @ :35)

Check HR, 1:00 rest

All gp is at mile pace...

1 x 600 swim free br3 or 4/2, 100 cruise/100 at gp @ 7:00/7:30

12 x 50 swim at mile gp @ :40/:45

1 x 600 swim free- as above

8 x 75 swim at mile gp @ :55/1:05

Check HR, then go a 50 easy

550 race- goal is faster than 1/3 of your mile goal time

Warmdown with...

1 x 750 pull free w/buoy & shnorkel (paddles if you'd like)- desc the 3 x 250's to faster than HALF your 550 time above.

Check HR, then 250 drill/kick on back by 50's before you get out.

Stay on top ofyour Study Hall hours this week & take good care of yourselves away from the pool. Get excited to race this weekend!

Monday, October 23, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 25 breast pull free kick drill @ :35

2 x 50 breast pull dolph kick drill @ :50- do your flip turns!

1 x 50 @ :40- 25 fast udk on stomach, 25 kick on back w/arms pointed towards the ceiling

No rest between sets, check HR after 3rd round & take fins off

4 rounds of, with boards where noted:

2 x 25 partner kick fast with boards @ :45

2 x 25 partner-style @ :40- 1/2 fast udk 1/2 swim (these are fast here! Race your partner)

1 x 50 kick fast for time @ 1:00, with boards

No rest between rounds, check HR after 4th round, then go the 100

1:00 rest 

8 times through:

1 x 75 kick fast for time @ 1:10- who can break a minute?!?

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

1 x out & back @ 1:00- all FAST! Go udk on stomach to 15y/fwd ss/kick on back to the wall, arms up!

After every 4th round, we'll go a 150 swim free br3 or 4/2, desc 50's 1-3 to giddyup!

Check HR after 150

Finish up with...

Partner sprint 25's @ :40- race your partner! 4 free, 4 choice 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!

Sunday, October 22, 2023- written for SCY (at GMU, not StJ)

 1 x 600- 300/200/100

1:00 rest

With fins, 6 times through:

2 x 25 choice drill @ :30 (even rounds, no free)

1 x 50 fast kick @ :40*- udk (stomach)/free kick on back arms pointed towards ceiling, by 25's

No rest between rounds

*in even rounds, go 2 x 50 (same way as odd rounds) @ 1:00

Check HR after 6th round, then take fins off

4 rounds of:

3 x out & backs to 15y @ :40 (udk/fwd ss/kick on back)- these are fast

2 x 25 partner kick w/boards @ :30- these are RACE!

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

No rest between rounds, check HR after 4th round, then go the 100

1:00 rest

5 times through:

3 x 100 @ 1:30-

odds, 25 swim fly build to fast turn/75 swim choice, desc 1-2 to what you can

#2- all kick: 25 dolph kick with boards/50 kick free on back/25 kick free with boards

1 x 250 swim free br3 or 4/2 (pick one & stick with it) or back (same for all 5 x 250's) as follows:

1st rd, 200 cruise/50 go

2nd rd, 150 cruise/100 go

3rd rd, 100 cruise/150 go

4th rd, 50 cruise/200 go

5th rd, all GO

Check HR, then go the 100

1:00 rest

Finish up with...

3 x 50 @ 1:05- breast kick on back/choice by 25's

:30 extra rest

1 x 175 race for time- goal is faster than 200 scy goal time!

Warmdown as needed before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Get excited to race next weekend at our meet & have a great day!

Saturday, October 21, 2023- written for SCY (@ GMU)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 fly pull free kick drill @ :35- focus on breathing, head down before hands come around

2 x 50 dolph kick w/boards @ :40

4 x 25 choice drill @ :35- all the same stroke (change by rounds- ok)

1 x 50 kick on back @ :30- be explosive with UDK's

Check HR, :30 rest between rounds

After 3rd round, take off fins & go the 100 dr-k-dr-skulling (by 25's)

1:00 rest

3 rounds of:

2 x 25 drill in MRS (free only by special exemption!) @ :40

3 x 50 swim free strong & even @ :45- br3 or 4/2 and hold that pattern throughout

1* x 25 swim max effort in MRS (same stroke as 25's drill)

No rest between rounds

*in 2nd round, go 2 x 25 max effort @ :25; in 3rd round, go 3 x 25 max effort @ :30

Check HR after 3rd round, then go the 100

1:00 rest

4 times through:

1 x 125 swim free br3 or 4/2 @ 1:30 (or @ 1:40)

1 x 175 swim IM fast (skip last 25 free)- get time & check HR

:30 rest between rounds

Figure avg time for 175's IM after 4th round, then...

4 x 50 breast kick on back drill choice by 25's @ 1:05

Get out, get in heats for...

1 x 200 IM race from a dive- how close can you get to your avg time from 175's???

Warmdown as needed after your 200.

Do an excellent job with your HW this weekend, make sure you're aware of the special schedule this weekend (no workout tomorrow at the StJ). Have a great day!

Friday, October 20, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 

odds, swim/drill by 25's build to fast turn on the swim

#2- all kick, desc 50's 1-3 to what you can

Check HR

16 x 50 in sets of 4:

1-4, strong & even @ :45

5-8, strong & even- faster, @ :40

9-12, swim/kick by 25's no free @ :50, desc 1-3 to something juicy

13-16, strong & even free, fastest of the bunch @ :40

Check HR, then 1:00 rest

3 rounds of:

2 x 25 swim fast @ :25- max effort here

1 x 25 drill @ :30

1 x 75 swim free @ :50- should be faster than half of your goal time on the 150's

No rest between rounds

Check HR after 3rd round, then 1:00 rest 

11 x 150 race @ 2:20/2:30- keep track of avg/fastest times

Check HR

Finish up with...

800 pull w/choice equip- desc 200's 1-4 (hand touch at 600, get time for last 200)

250 drill/kick on back by 50's

Check HR again, if you need any additional warmdown, get right into it.

Get plenty of rest tonight, eat well & have lots of water- big day tomorrow!

Friday, October 20, 2023- written for SCY

Meet Warmup, then...

With fins:

8 x 25 fly drill w/free kick @ :35, #3's 3&6 are fast udk

8 x 25 @ :35 fly drill (3 strokes ra only/3 strokes la only), #'s3&6 are fast udk

Take fins off, go the 100

12 x 50 in 3's as follows:

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

2- swim fly/free by 25's @ :50- build fly to race pace turn & fast breakout

3- swim/kick fly by 25's @ :50- fast turn/breakout

Check HR after #12, then go the 100

1:00 rest

RACE DAY!!

Everybody does the same set today, in groups of 3 heats (3 people per heat):

75 race @ 1:30

50 race @ 1:00

25 race

Get times and up up for 150 total

8-10 mins active recovery

25 race @ :30

50 race @ 1:00

75 race

Get times and add up for 150 total

8-10 mins active recovery

BROKEN 150: 3 x 50 race @ :10 rest- how close can you get to your avg time from 150's above?

8-10 mins active recovery

With fins:

1 x 150 RACE, should be fastest swim of the day!

8-10 mins active recovery

Warmdown as needed before you get out. Do an excellent job in school today, be sure you check your email for the schedule changes this weekend (no StJ on Sunday). Have a great day!

Thursday, October 19, 2023- written for SCY (GMU- sprint group)

1 x 300 loosen

Put fins on

With fins, 

6 x 100 @ 1:30 as follows:

1- 75 dr/k/dr, then last 25 swim BLAST the tempo

2- 25 swim BLAST/50drill/25 swim BLAST

3- swim race pace tempo, 2nd 25 is drill

Go 1-3 free, 4-6 no free

Take fins off & get into a 150, swim build to fast turn/skulling by 25's

We went two times through the following (2nd round a different stroke than 1st rd):

4 x 25 @ :45 swim fast- RACE here (#2 is always @ :25)

50 drill @ 1:30- add three fastest 25's for 75 total

One group at a time:

1 x 75 race- can you be within :01 of 3 x 25's add-up time?

25 easy back to the other side

4 x 25 @ :35 swim fast- #2 @ :25

50 drill @ 1:30- add up fastest 3 x 25's

Put fins on...

One group at a time:

With fins, 1 x 75 race- need to be faster than 3 x 25's add up

25 easy, keep fins on

With fins, 4 x 25 race @ :25

Fins off for 50 drill, add two fastest 25's

One group at a time:

50 race

150 drill/kick by 25's after each round

Warfmdown as needed before you leave. Have a great day!

Thursday October 19, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With buoys, 3 rounds of:

1 x 125 @ 2:15- 

50 swim free br3 (count strokes)

50 fist freedrill br3 (count strokes, how close can you get to your 1st stroke count?)

3 x 25 @ :35- kick w/buoys out front/head in h2o- all FAST

No rest between rounds; check HR after 3rd round, then go the 100

1:00 rest

DISTANCE-

3 rounds of (maybe 4):

5 x 50 @ :55- swim/kick by 25's no free desc 1-3; #'s 3&5 are 75's swim free @ same interval, desc 25's

:25 rest after #5...

1 x 275 swim free giddyup- goal is faster than 1/6 of your mile goal time (3:00 here gets you 18:00 in the race)

Check HR then easy skulling back to the far end

1:00 rest between rounds, check HR

Finish up with...

3 x 300 swim free @ 5:00 desc 1-3 to something JUICY! Who can break 3:00? 3:10?

Check HR & warmdown after #3

STROKE GROUP-

16 x 75 in sets of 4 as follows:

1-4, swim free br3 or 4/2 @ 1:10- 50 long & strong/25 add kick & GO!

5-8, are done as 25's all swim FAST @ :40 (12 x 25 all swim fast @ :40) in MRS no free

9-12, swim IM (no free) @ 1:15- smooth but with FAST turns throughout

13-16, straight swim in MRS (same stroke as 25's above) @ 2:30- best average!

Check HR after #16, the go the 100

MYSTERY SET-

Repeat the 16 x 75's, but the fast stuff can be free in the 2nd round

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

Wednesday, October 18, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

3 rounds:

1 x 125 @ 2:00- drill (odd 25's)/kick (even 25's), kick is half udk, then fast on back

3 x 25 @ :30 (same stroke as drilling on 125)-

1- fast breakout, then drill

2- 15y fast, then dps

3- all swim fast

Go free/no free/choice by round

Check HR after each round, 1:00 rest after 3rd round

6 x 150 as follows:

odds- 100 swim free br3 or 4/2, then 50 add kick & go @ 1:50/2:00

evens- swim IM by 50's (no free) @ 2:00/2:10, get time & desc 1-3

Check HR after #6, then get boards

4 times through:

4 x 50 swim IM order by 25's @ :50, fast turns throughout (CROSSOVERS!)

1st rd, #3 is all kick, same interval

2nd rd, #'s 2&4 are kick, same interval

3rd rd, #'s 1/3/4 are kick, same interval

1:00 rest after 3rd rd, then...

4th rd, all 4 x 50 kick @ :50

All kick is with boards

Check HR after 3rd & 4th rd, then go a 50 easy easy

Keep track of what you're holding on these 75's, check HR after 75's...

 

3 rounds of:

2 x 100 swim free br3 or 4/2 @ 1:10/1:15 (2nd 100 is 25 fly build, then 75 free- same interval)

2 x 75 swim free at 500 gp @ :55/1:05

Check HR after #2, then out & back @ 1:00

After 3rd round, 1 x 50 easy @ 1:30

3 rounds of:

2 x 100- as above

:10 extra rest after 2nd 100...then:

2 x 75 swim at 500 gp @ :10 rest

1 x out & back @ 1:00

After 3rd rd, 1 x 50 easy @ 1:30

MYSTERY SET-

Today we finished up with...

1 x 50 easy choice @ 1:30- your choice, just be moving (not on the wall) & be ready for:

1 x 300 swim free RACE- you should be at or faster than 300 split of 500 goal time (at least faster than today's avg 75's added up for a 300)

Check HR, then put fins on

With fins, warmdown with...

2 x 300 @ :20 rest, 75 dr-sw-dr, last 25 udk

Do any additional warmdown if you need to. Make sure you're keeping up with your study hall hours. One workout tomorrow, be ready. Have a great day!

Tuesday, October 17, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds:

2 x 50 @ :50- breast pull free kick drill w/flip turn

1 x 50 kick on back @ :40- halfway UDK on each length!

Check HR after 4th round, then fins off- go the 100

1:00 rest

4 rounds of:

2 x 25 fly pull free kick @ :40

1 x 50 swim/kick by 25's fly @ :40

2 x 25 dolph kick FAST w/boards @ :40

1:00 rest after 1st & 3rd rounds, check HR

Take fins off

4 rounds:

1 x 75 swim 25 fly/50 back @ 1:10

1 x 100 swim 25 fly (build to fast turn)/75 free @ 1:20

4 x 25 swim breast big kick @ :40- #3 is @ :25- these are fast, with double pullouts!

1* x 50 kick fast for time @ 1:00

*add 1 x 50 kick in each round

Check HR after each round, but no additional rest between rounds

LONG SWIM (Distance)-

AMRAP:

75 IM swim (no free), fast turns throughout

150 swim free (odd rounds) or back (even rounds), desc 50's 1-3 to giddyup

STROKE Group-

4 rounds of:

1 x 100 swim long & strong free br3 or 4/2 @ 1:25

1 x 75 kick build by 25's @ 1:45 (w/boards)

1 x 50 kick all out free w/boards @ :45

1 x 25 easy kick choice @ 1:00

No rest between rounds, check HR after 4th round, then put fins on.

With fins, until 6:30a, finish up with...

6 x 25 @ :25/:35-

odds 15y swim fast/10y easy drill

evens all swim FAST

1 x 50 RACE @ 1:00- 25 udk lungbuster, 25 swim- goal is to be faster than your 50 scy time

Change stroke by round

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!

Monday, October 16, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 75 @ 1:05- drill/swim/kick; build swim to fast turn, kick is 1/2 UDK

Go 3 free, and 3 no free

Take fins off and get right into...

6 x 100 @ 1:30- 

25 swim build to race pace tempo & fast turn

50 drill (same stroke as swim)

25 swim fast ("finishing speed")

Check HR, then 1:00 rest

3 rounds of:

2 x 75 @ :55/1:05- 50 long & strong, 25 add kick & go

2 x 50 swim @ :40/:45- swim at gp or gp+:01; good stroke here

1 x 25 race, finishing speed @ :20

Check HR & take :30 rest between rounds

3 times through:

2 x 150 @ 2:00/2:15- swim/kick by 25's NO FREE, desc 50's 1-3 to what you can

1 x 150 swim free @ 2:00/2:15- 100 cruise, 50 add kick & make a move

8 x 50 swim at mile gp @ :40/:45

1 x 275* race freestyle, get time

*in 2nd round, go 1 x 550; and in 3rd round, go 1 x 825- get times and add up for 1650 time

Warmdown with 3 x 300 @ :20 rest; ascend the 100's from about 85% on the first 100

Do an excellent job with your classes, stay on top of your Study Hall hours. LCM tomorrow afternoon. Have a great day!

Monday, October 16, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ 1:00- breast pull w/dolph kick, kick on back w/arms pointed up- by 25's

12 x 25 in sets of 4:

1-2, breast pull free kick @ :35

#3- fast UDK @ :25

#4- choice drill no breast @ :35

12 x 25 in sets of 4:

1-2, sit & spin back drill @ :35

#3- fast UDK @ :25

#4- choice drill no backstroke @ :35

1:00 rest, take fins off

6 rounds of:

1 x 100 swim back/breast by 50's @ 1:30 (@ 1:40 if needed), get time & desc 1-3/4-6 to fast

1 x 125 swim free br3 or 4/2 @ 1:30 (@ 1:40 if you go the 100 @ 1:40); after 3rd 100, go 2 x 125 on the same interval

1:00 rest, check HR after 3rd round, then get right into rounds 4-6 (2 x 125 after 6th round, as well)

Finish with AMRAP...

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

odds, fwd ss at midpool

evens- straight kick, RACE!

1 x 75 kick @ 2:00, fast for time with boards- should as fast or faster than 100 Free scy goal time

No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today and remember to enter the Distance Meet on Sunday November 5 (for the mile only at that meet)! Have a great day!

Sunday, October 15, 2023- written for LCM (at StJ)

1 x 600- 300/200/100

1:00 rest

After warmup...

The "Mother Of All 50's" set

6/5/4 x 50

the "6" are 35m swim build to race pace/15m fast UDK @ 1:00

the "5" are swim IM order by 25's @ :55

the "4" are always swim free br3 or 4/2 @ :45

1:00 rest

5/4/3 x 50

5&4 are as above

the "3" are swim in mrs (no free), go swim/drill/swim faster by 50's @ 1:00

1:00 rest

4/3/2 x 50

4- as above

3- swim in mrs (no free) @ :55, all desc to 200 gp or faster

2- are kick @ 1:10 desc 1-2

1:00 rest

3/2/1 x 50

3- swim free br3 or 4/2 @ :40

2- drill in mrs (no free) @ 1:10

1- race in mrs (same stroke as drill) from a dive

Warmdown until 12:00p with 150's pull free w/shnorkel/buoy and paddles if you'd like- ascend the 3 x 50's in each 150 from 85% effort, take :20 rest between 150's. Regular schedule this week, but next weekend will be different (meets at GMU and StJ). Make sure you're ready for the week ahead at school. Have a great day!

Friday, October 13, 2023- written for SCY

Meet Warmup, then...

With fins:

25's fly drilling

Quick fly swim/kick set (with some freestyle)

Take fins off for 200 dr/k/dr/skulling by 25's. Then...

RACE DAY!!

DISTANCE-

1 time through...

1 x 250/150/100

Each swim @ 5:00- add up times for 500 total: then...

150 drill/kick by 25's

1:00 rest

5 x 100 swim free br3 or 4/2 @ 1:30- hold best avg, needs to add up to faster than 250/150/100 time

Warmdown until 6:30a

STROKE-

1 time through...

6 x 50 race @ 3:00- keep track of avg and fastest time; one stroke only

150 drill/kick by 25's

With fins...

1 x 150 race (same stroke as 50's), needs to be faster than your avg time (x3) from the 6 x 50 above

Anybody who doesn't make it is welcome to warmdown for 8-10 mins (active recovery) and then try again.

Warmdown until 6:30a. Do an excellent job in school today & get excited to race in two weeks. Have a great day!

Thursday, October 12, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 

8 x 50 as follows:

1st 25 @ 1:00- fast UDK to the far flags; then...

   fwd ss; then...

   kick back to near flags on back; then...

   backwards ss; then...

   drill down to the far end

2nd 25 @ :30- swim fast back to starting end (same stroke as drill on 1st 25)

Go 1-4 free, 5-8 no free

Take fins off after #8, go a 50 easy

4 rounds of:

1 x 25 skulling @ 1:00- don't rush, no "conductors"

2 x 50 swim strong & even free br3 or 4/2 @ :45

1 x 50 swim/kick by 25's- no free: build swim to a fast turn, then max effort on the kick

1 x 75 swim MRS- build into race pace turn/free/MRS faster by 25's

:30 rest between rounds, check HR

100 easy- dr/k/dr/skulling by 25's after 4th round

1:00 rest

DISTANCE-

AMRAP (target 3):

2 x 25 drill @ :45

2 x 125 swim 25 fly build/100 free (can be back) @ 1:45- br3 or 4/2 on free

1 x 150 swim free br3 or 4/2 (can be backstroke) as follows:

Go warrior/barbarian/SUPERHERO by 50's, get time

:30 rest between rounds, check HR after each round

STROKE/SPRINT Group-

"Celebrity Death Match" as follows:

4 x 25 @ :10 rest

switch w/partner

3 x 25 @ :10 rest

switch w/partner

2 x 25 @ :10 rest

switch w/partner

1 x 50 RACE against your partner

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

Wednesday, October 11, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

2 x 100 drill/kick on back by 50's @ 1:40 (kick w/boards in 2nd round)

6 x "30's" @ :45- fast UDK on stomach to 15y/fwd ss/fast kick on back (can be swim in 2nd set)

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

6 x 50 kick fast/easy by 25's @ 1:00- #3/5 are 75's @ 1:00- 25 kick, 50 swim

6 x 50 @ :55- swim IM order by 25's, #3/5 are 75's swim free @ :55

6 x 50 @ :50- 25 swim 200 set up/25 swim big kick; #3/5 are swim free @ :50- JMI

1:00 rest, check HR

2 times through:

3 x 400 swim free @ 4:45/5:10-

1, neg split

2, desc 100's 1-4 to race pace, hand touch at 300

3- swim strong & even (as close to pace per 100 as possible)

:30 rest, check HR

10 x 50 swim at goal pace @ :45/:50*

Check HR, 100 easy choice drill

*in 2nd round, 50's are @ :10 rest

After 2nd round:

3 x 300 pull w/choice equipment, desc 100's 1-3 in each 300

1:00 rest

Finish up with...

MYSTERY SET

Warmdown a bit before you get out. Do an excellent job with your midterms & get excited to race this weekend in Hampton. Have a great day!

Tuesday, October 10, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

1 x 50 @ 1:00- breast pull free kick/dolph kick on side by 25's

1 x 25 FAST udk @ :30- only one breath

Check HR, then...

8 x 25 odds & evens as follows:

odds- fly pull free kick drill @ :45

evens- FAST udk on stomach @ :25

Check, then take fins off for...

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

1-2, swim IM order by 25's (no free) @ :50

3- swim strong & even freestyle br3 or 4/2 @ :40- bring the legs in

Check HR after #15, then 1:00 rest

DISTANCE-

A slightly scaled back Long Swim:

4 times through...

50 kick/swim by 25's (kick w/boards) freestyle

50 swim/kick by 25's (kick w/boards) no freestyle

150 swim freestyle* desc the 50's 1-3 to what you can

Check HR after 4th round

*in even rounds, the 150 is IM (no free), 2nd 25 faster than 1st 25 on each 50

3 sets of:

8 x 50 swim at goal pace (mile gp) @ :50 (@ :45 in 2nd round)

1 x 275 swim free br3 or 4/2- get time and desc to 1/6 of mile goal time (half of 1/3)- if you want to break 18 minutes in the mile, you need to be under 3:00 on #3

Check your HR and let everybody finish before starting the next round

SPRINT/STROKE-

AMRAP:

75 swim free or stroke @ 2:00- get time (85% effort)

50 swim- faster (per 25) @ 1:30

25 swim- max effort- check HR then get right into...

1 x 50 easy drill @ 1:30

25 swim max effort @ :45

50 swim max effort @ 1:30

75 swim max effort- check HR then get right into...

50 easy drill @ 1:30

Change stroke after every 2 rounds.

Warmdown a bit before you get out. Do an excellent job in school today & take good care of yourself away from the pool. Have a great day!

Monday, October 9, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With buoys:

6 x 75 @ 1:20- 50 fist free drill br3, last 25 grab buoy & kick free w/head down

Check HR, then :30 rest

9 x 50 in sets of 3:

1-3 @ :50- swim strong & even free br3 or 4/2

4-6, swim IM by 25's (no free) @ :55- fast turns throughout

7-9 @ :45- swim strong & even free br3 or 4/2, faster avg than 1st 3 x 50's

Check HR, then 1:00 rest

3 rounds of:

6 x 25 partner kick FAST with boards @ :40- middle 2 on back, UDK to 10y (still partner kick)

1 x 75 kick fast for time @ 1:40- get time

1 x 125 swim free br3 or 4/2- long & strong for 75, then add kick & go- get time, add to 75 kick; how close can you get to your 200 free goal time (75 & 125)?

2 rounds of:

6 x 25 partner kick w/boards @ :45- as above

2 x 75 kick FAST for time w/boards @ 1:45- add up times, can you be faster than 200 free goal time??

No additional rest between rounds

Finish up with...

1 x 75 drill/kick/drill by 25's (free) @ 1:40

1 x 125 swim free br3 or 4/2 fast for time

Check HR & warmdown a bit before you get out.

Do an excellent job with your HW today- make the most of your time off. Regular schedule the rest of the week. Have a great day!

Sunday, October 8, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 75 @ 1:15-

25m- fast UDK as far as you can, breakout & sprint to 25m & fwd ss;

25m- drill back to starting end (same stroke as 1st 25);

25m- swim race pace back to midpool

Go 4 free, 4 no free

1:00 rest, take fins off

12 x 50 in sets of:

1-2, swim free br3 or 4/2 @ :50 (2nd & 3rd rounds @ :45)- all long & strong

3-4, swim no free build to race pace to 35m, then fast UDK to the end

Check HR after #12, then 1:00 rest

18 x 150 in sets of 6 as follows:

odds- free @ 2:20

evens- MRS (or no free) @ 3:00

1- 100 swim long & strong/50 add kick & go

2- 25 drill/50 swim fast turn/25 drill- hand touch/50 swim fast, get time

3- swim free long & strong/add kick & go/long & strong by 50's

4- swim fast/drill/swim fast by 50's

5- swim 50 free giddyup the kick/100 long & strong

6- all swim, 3 x 50 @ :15 rest, get time

Check HR after each round, can go different stroke for even 150's by round

Finish with a single 50 race from a dive

Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school (even if you're off tomorrow). Have a great day!

Saturday, October 7, 2023- written for SCY @ StJ)

1 x 600- 300/200/100

1:00 rest

W/fins:

Fly drilling - drill will change in rounds of 6, and we'll mix in some UDK

Fins of

18 x 50 in sets of 6 as follows:

1-2 swim fly/free by 25's @ :55*, desc 1-2 (*gets faster by round)

3-4, swim backstroke @ :50, strong & even

5-6, swim/kick by 25's all fly @ :55*, desc 1-2 (*gets faster by round)

:30 rest between 2nd & 3rd round, check HR & sip water

3 rounds of:

4 x 75 swim IM @ 1:10 (@ 1:15 if needed; 3rd round @ 1:05/1:10) as follows:

1- 25 fly/50 back

2- 50 back/25 breast

3- 50 breast/25 free

4- swim IM (no free)

1 x 50 swim kick fast free w/boards @ :50

1 x 150 swim free br3 @ 2:15 (@ 2:30 if needed)- 75 long & strong/75 giddyup the kick!

1 x 100 @ 2:30- swim FAST IM, get time

Until 10:30a, finish up with...

150's @ 2:20/2:30- pull free w/shnorkel & buoys, desc 50's 1-3

Warmdown a bit before you get out. Do an excellent job with your HW this weekend and get excited to race at our next meet. Have a great day!

Friday, October 6, 2023- written for SCY (GMU distance, PM)

Welcome to FASTSKIN FRIDAY!

You can do your warmup and then change into your suit, or you warmup in your suit so you're ready to go once you're done warming up. Your choice...

Here's what we're doing today:

Warmup: 40 minutes, as you feel. Make sure you're ready to race after 40 minutes.

After 40 minutes, we'll get out and get ready for...

250/150/100

Each swim is from a dive ("FAD"), and @ 5:00

Keep track of your times & add them together; the total 500 time should be faster than half your 1000 goal time.

We'll warmdown with 15 x 50 @ :50 (2- swim choice/no free by 25's; every 3rd 50 is swim/kick choice)

You can do additional warmdown if you'd like after the 15 x 50.

Get excited to race tomorrow at Towson, wake up swim here at 7:30a, bus leaves at 8:30a.

Have a great day!

RESULTS:

Alex- 4:20

Cody- 4:25

Max- 4:29

Kylie- 5:07

Sydney- 5:13

Friday, October 6, 2023- written for SCY (GMU distance, am)

After lifting...

300/200/100

1:00 rest

3 rounds of:

75 @ 1:10- 25 breast kick on back/50 drill

125 swim @ 1:50- odd 25's free (desc), even 25's build

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

1:00 rest

3 rounds of:

Goal pace 50's at 1000 pace...

3 x 50 swim at 1k gp @ :50

2 x 50 swim at 1k gp @ :45

1 x 50 swim at 1k gp @ :40

Check HR/100 easy drill/kick @ 2:30

Round two is the same, except the 50's are 2/2/2, then the 100 drill/kick

Round three is 1/2/3 for the 50's, then the 100

Finish up with...

1 x 500 pull free w/choice equip, desc the 100's (1-3) then ascend the last 2

Check HR

Get excited for Fastskin Friday this afternoon, have a great day!

Friday, October 6, 2023- written for SCY

Meet Warmup, then...

With fins, 

Fly drilling (2 sets of 25's)

6 x 25 swim fly odds (build) and evens (max effort)

Take fins off

200 swim fly/choice drill by 25's

1:00 rest

RACE DAY!!

DISTANCE-

3 x 5 minute swims @ 1:00 rest- keep track of yardage, increase total 1-3

SPRINT/IM-

3 rounds of:

100 race IM from a dive, get time* (in heats)

100 race swim/kick by 50's freestyle, get time* (in heats)

8-10 mins active recovery between rounds

*your two times should add up to faster than your 200 IM goal time for this year

Warmdown a bit before you get out. Make sure you know about the schedule change for tomorrow's workout. Have a great day!

Thursday, October 5, 2023- written for SCY (GMU 200 Free group after drylands)

1 x 300 easy swim loosen up

:30 rest

3 x 200 @ 3:00- 150 drill/swim by 25's (build the swim); last 50 kick w/bds, desc 1-3

Check HR, put fins on

With fins:

12 x "sort of" 75 @ 1:00-

udk & race pace breakout at far flags, then..

fwd ss

fast udk back to the near flags, then..

fwd ss again

race down to far end, FAST

Go 4 free, 4 no free, 4 choice

Check HR, then take fins off

"How low can you go?"

1 x 75 swim free @ :55- smooth & strong/add kick for giddyup/hold speed- by 25's

1 x 50 swim free w/200 details @ :40*

No rest between rounds;

interval on 50 gets :05 faster by round until you miss the interval (all w/200 details), "how low can you go?"

3 rounds of:

3 x 50* @ :40 (ladies @ :45)

1 x 175^ swim free, get time & check HR after each round

25 easy back to the starting end

*50 are strong & even, except...

1st round, #1 is at 200 setup;

2nd round, #2 is at 200 goal pace;

3rd round, #3 is at finishing speed;

^175 is 80-85% in 1st round; 2nd round is 100 smooth/75 add kick & move; 3rd round is GO!!

Warmdown a 300 before you get out. Take good care of yourself away from the pool & get excited to race this weekend. Have a great day!

Thursday, October 5, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins (and paddles in 2nd round), 2 rounds of:

6 x 25 breast pull free kick @ :35, #3&5 are fast udk @ :25

3 x 75 breast pull w/dolph kick and flip turns @ 1:20- desc 1-3 to what you can

Focus on a wide press throughout

Check HR after each round; take equip off and easy 100 dr-k-dr-skulling after 2nd round

1:00 rest

3 rounds of:

1 x 150 swim backstroke @ 2:10 or 2:20- desc 50's 1-3 to what you can, but start with "IM stroke"

5 x 50 swim breast/free by 25's @ :50, desc 1-4 to something juicy; #4 is sw/kick, all breaststroke

4 x 25 kick w/boards @ :25 (odds) and :35 (evens)- all fast here!

Check HR after each round, then :30 rest

DISTANCE-

2 rounds of:

150 swim @ 2:00- long & strong on the way, add kick for last 50

250 swim @ 3:15- long & strong on the way, add kick for last 100

350 swim- long & strong on the way, add kick for last 150

Check HR, then...

5 x 50 swim at 500 gp @ :50 (@ :10 rest in 2nd round)

IM/Sprinters-

AMRAP:

4 x 100* swim IM @ 1:40 desc 1-3, last 25 is udk on stomach, one breath only; 

*#3 is a 125 swim free, also @ 1:40

1 x 75 swim fast IM (no free), get time (this is FAST in each round)

Regroup after each round, but not more than 1:00 on the wall between rounds.

Warmdown a bit before you get out. Do an excellent job in school today and make sure you've done your "best/least beast/differently or better" talk before you leave today. MODIFIED Race Day tomorrow, get excited for something different. Have a great day!

Wednesday, October 4, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

1 x 200 @ 3:00- drill/swim by 25's, last 50 kick fast w/boards

5 x 50 swim/kick by 25's desc 1-4 @ :50, no free; #4 is swim free strong & even @ :40

8 x 25 kick w/boards-

odds @ :35, 15y fast, 10y easy

evens @ :25- all fast, race

5 x 50 swim/kick by 25's desc 1-4 @ :50, no free; #4 is all kick w/boards @ :45

8 x 50 swim-

1-3, free br3 or 4/2, strong & even @ :45

4-5, swim IM order by 25's @ :50, no free

6-8, swim free br3 or 4/2, desc 1-3 to what you can @ :40- giddyup the kick here!

Check HR, then 1:00 rest

3* rounds of:

3 x 50 swim at 500 gp @ :45 (ladies @ :50)

1 x 75 swim finishing speed @ :45 (ladies @ :50)

25 easy choice @ 1:00

*3rd round @ :40/:45

Check HR, then...

Smooth & strong on the way, make a move when you add the kick:

150 swim @ 1:50/2:00- add kick at 100 & go

250 swim @ 3:00/3:15- add kick at 150 & go

350 swim @ 4:15/4:30- add kick at 200 & go

Check HR, 1:00 rest

3* rounds of:

3 x 75 swim at 500 gp @ :55/1:05

1 x 50 swim at finishing speed @ :55/1:05

25 easy choice @ 1:00

*3rd round @ 1:00/1:10

Same 150/250/350, only in reverse (350/250/150), then check HR

1:00 rest, then...

MYSTERY SET

Today we finished with 4 x 125 race @ 3:00 hold best average; goal is for all 4 to add up to 500 goal time or better,

Tuesday, October 3, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 drill/kick by 25's @ 1:00- kick is 1/2 under, then build

6 x 25 @ :35 swim build to race pace at 15y, then fast UDK to the end

4 x 75 @ 1:30- drill/swim/skulling by 25's- don't rush the skulling

6 x 25 swim @ :35- as above, can be different stroke

Check HR, then 1:00 rest

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

6 x 75 @ 1:10- 

odds swim IM, desc 1-3

evens swim MRS/free/MRS faster by 25's

4 x 50 swim free br3 or 4/2, desc 1-4 @ :50- except #3 is a 75 swim free ALSO @ :50

6 x 75 swim swim 25 fly, 50 back desc 1-6 @ 1:10, except #5 is all swim backstroke @ 1:00

Check HR, then 1:00 rest

LONG SWIM-

4 times through:

100 swim choice, 3rd 25 is kickon back

75 swim IM, get time- this is FAST

100- swim/kick on back by 50's NO FREE

125 swim free br3 or 4/2- get out & go from a dive, giddyup the kick!

Check HR after 4th time thorugh

SPRINT SET-

AMRAP:

1 x 75 swim FAST for time in MRS @ 1:30

3 x 50 swim free br3 or 4/2 at 2nd gear

3 x 25 swim FAST in MRS (same stroke as 75), all @ :10 rest, get time

1:00 rest between rounds. Go 2 rounds MRS, 2 rounds your choice

At 6:27a, go a 150 drill/kick by 25's

Do an excellent job in school today & make sure you do your "Best/least best/differently or better talk" today or Thursday. Have a great day!

Monday, October 2, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 25 @ :35- fly pull free kick, except #'s 4/7/11 are fast udk on stomach @ :25

2 sets of:

3 x 75 @ 1:10- dolph kick w/boards, 50 choice fly drill

3 x 25 swim @ :30- build/200 setup/max effort by 25's

Check HR after 1st set, then take fins off for 2nd set

1:00 rest after 2nd set

6 x 75 @ 1:00/1:10 (odds & evens)-

odds- 25 swim fly build, 50 swim choice

evens- 25 swim fly/50 swim back (#2); fly/breast/fly by 25's (#4), IM- no free (#4)

4 x 50 swim free br3 or 4/2 desc 1-4 @ :45, #3 is @ :35

4 x 50 kick w/boards @ :50, turn end is FAST

Check HR, :30 rest

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

4 x 50 swim free br3 or 4/2 @ :45, straight desc, but #3 is @ :35

3 x 450 swim free br3 or 4/2 @ 5:20 (ladies @ 6:00); change gears by 150's- HR = 140/160/170+ by 150's

Check HR, 1:00 rest

All goal pace is mile pace:

4 x 100 swim at gp @ 1:15/1:25

1 x 75 swim finishing speed @ 2:00

5 x 75 swim at gp @ 1:00/1:10

1 x 75 swim at finishing speed @ 2:00

6 x 50 swim at gp @ :10r

1 x 75 swim at finishing speed

Check HR

1 x 50 easy

Finish up with...

MYSTERY SET

The Mystery Set was to go back up through the mile pace set in reverse- starting with the 50's, ending with the 100's- but everything is on :10 rest instead of on an interval (100's @ :15 rest).

Warmdown as needed before you get out. Go to class, do your study hall hours & get excited to race at Towson this weekend. Have a great day!

Monday, October 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet...

8 x 75 @ 1:20- drill/swim dps/kick (udk halfway) by 25's; 4 free, 4 no free

12 x 25 kick choice @ :35- halfway udk on back, then choice; middle 4 can be kick w/boards, partner style @ :45

1:00 rest

Talk about the meet, "the good, the bad and the ugly" (kicked well/UDK's/warmdowns)

All @ 2:00 rest-

20 min swim

12 min pull (200 w/paddles, 200 without)

10 min kick (100 on back, 50 w/boards)

Remember that you need to make time after workout one day this week for your "best/least best/differently or better" talk from your swims at the meet. Things scale up tomorrow, get excited. Have a great day!