Friday Morning, December 1, 2023- written for SCY (including PW's national group)

Meet Warmup, then...

RACE DAY!!

PW's national group, scroll to the bottom...

Everybody else, after "Meet Warmup,"

With fins:

15 x 25 in sets of 5-

1-2, fly pull free kick fly drill @ :35

#3- swim fly build to RACE PACE @ :35
#4- swim FAST FLY @ :20

#5- fast udk on stomach, @ 1:00

 No rest between rounds of 5, check HR after #15, then come back down to the starting end

Take fins off

DISTANCE-

8 x 50 swim at mile gp @ :50- keep track of avg time

1 x 400- pull w/shnorkel & choice equip/choice drill (by 200's)

8 x 50 swim at mile gp @ :10 rest- keep track of your avg time

Check HR

3 x 175 swim @ 3:00 desc 1-3 to giddyup! (goal is to be faster than 200 free goal time)

Check HR again & warmdown as needed

STROKE GROUP-

4 x broken 100's as follows (5-6 mins active recovery after each 100):
1- 75 swim fast/:10 rest/25 swim fast

2- 50/50

3- 25/75

4- 4 x 25 swim fast @ :10 rest

Check HR after each 100; warmdown as needed after 4 x 25 broken 100

PW's national group:

After your Meet Warmup-

3 rounds of:

1 x 100 in MRS @ 2:00- kick/50 drill/kick- focus on 4 fast udk's on the 25's kick

3 x 50 in MRS @ :50 as follows:

   1- swim at 200 setup

   2- swim at 200 goal pace

   3- swim faster than 200 goal pace

1 x 100 @ 2:30- as above, but with an extra :30 rest

BROKEN 100's swim (all @ :10 rest):

Rd1, 25/50/25

Rd2- 50/25/25

Rd3- 25/25/50

Check HR after each broken 100, then get right into a 50 easy

1:00 rest between rounds

Finish up with...

9 x 150 swim w/fins @ 2:40- desc 1-3's to all out fast- race your teammates here & go something fast!

Change stroke by rounds of 3

Warmdown as needed and remember to check your email this afternoon- Heather will send out the workout schedule for this weekend later this afternoon. Do an excellent job in school & get excited to race next weekend at Sport Fair. Have a great day! 

Thursday, November 30, 2023- written for SCY (GMU, 500 group)

1 x 600- 300/200/100

1:00 rest

6 x 200 as follows:

odds- NO FREE

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

50 swim/kick by 25's @ :50

75 sw-k-sw faster by 25's @ 1:00

evens- 50 swim (same stroke as odd 200's), build into turn/2nd 25 at race pace tempo

150 pull free w/choice equipment, desc 50's 1-3

@ 3:30

Check HR after #6, then...

2 x 125 swim free @ 1:30 (@ 1:40 if needed)-

    75 long & strong/50 add kick & go

2 x 50 swim strong & even free br 3 or 4/2 @ :40 (:45)

2 x 125- as above @ 1:25/1:35

2 x 50 swim stronger but still even @ :40 (:45)

2 x 125- as above @ 1:20/1:30

2 x 50 swim strongest of the set- but still even, @ :10 rest

Check HR, then...

150 drill/skulling by 25's

Check HR again, then 1:00 rest

3* times through:

1 x 75 swim free @ 1:00- 50 smooth & long/last 25 add kick & change gears

3 x 50* swim at 500 gp @ :40/:45

1 x 100 swim faster than 500 gp (finishing speed!)

Get time & check HR, then right into...

1 x 75 dr-k-dr by 25's

1:00 rest between rounds

*in the 3rd round, the 3 x 50 sw at gp are @ :10 rest

After 3rd round, get right into...

1 x 250 drill/choice by 50's

1:00 rest

Finish up with...

4 x 125 race free from a dive @ 3:00- hold best average

(We wound up going only 2 x 125 from a dive, we ran out of time)

Warmdown as needed. Regular lift/swim tomorrow morning, then everybody swims at 2:30p tomorrow afternoon. Have a great day!

Thursday, November 30, 2023- written for SCY (including PW's national group)

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys:

6 x 100 @ 1:40- 

75 freestyle, go swim/fist drill/swim by 25's

25 kick free head down in streamlined position (hold buoy out front)

3 times through:

2 x 100 @ 1:30- 25 swim fly build to race pace turn, 75 kick on back (udk halfway)

3 x 50 swim backstroke @ :45, desc 1-3 to what you can

2 x 75 @ 1:10- swim free/breast/free by 25's (#2 is breast/free/breast by 25's), desc 1-2

1 x 150* swim free br3 or 4/2- think "finishing speed" here; dudes under 1:35, ladies under 1:40

*PW's group, dudes under 1:30, ladies under 1:35

1:00 rest between rounds, check HR & regroup

PW's national group:

18 x 75 in sets of 6 as follows-

1-3, swim strong & even free @ :55 (ladies @ 1:00)

#4- giddyup @ :50 ( @ :55)

#5- sw/k/sw by 25's @ 1:10 (@ 1:15)

#6- go 1 x 125 swim free @ 1:20 (@ 1:30)

Check HR after each round, then 1:00 rest. Start each round together

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

3 x 25 @ :40 (ladies @ :45)- odds build to race pace, #2 all fast

1 x 75 swim @ :40 (ladies @ :45) make interval, feel fast

No rest between rounds

DISTANCE-

AMRAP:

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

1 x 75 swim mile gp @ 1:00 (1:10)

1 x 125 swim- as above @ 1:30 (1:40)

1 x 175 swim free under your 200 Free goal time- giddyup here!

Check HR, :30 rest between rounds. Both groups start each round at the same time

STROKE GROUP-

AMRAP:

1 x 100 @ 2:00- 25 kick (4 fast udk's)/50 drill MRS/25 kick (4 fast udk's)

3 x 50 swim MRS @ :50 as follows:

1- 200 setup

2- at 200 gp

3- faster than gp

1 x 100- as above, but @ 2:30 (:30 extra rest), then...

1 x BROKEN 100 as follows:

odd times through: 25/50/25, @ :10 rest

even times  through: 50/25/25, @ :10 rest

Check HR after each round, not more than 1:00 rest after each broken 100

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

Tuesday, November 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 50 @ 1:00- kick free on back/choice drill no free by 25's

2 x 125 @ 2:00- 50 fist free drill br3, 75 swim/kick/swim faster by 25's (same stroke as drilled on 50's)

6 x 50 all kick w/boards @ :55-

odds, fast/easy by 25's

evens, all FAST

1:00 rest, check HR

3 rounds of:

2 x 75 swim backstroke @ 1:10- 50 smooth & strong, last 25 build kick

1 x 150 swim backstroke @ 2:00*- big kick on 2nd 75, get time

No rest between rounds, check HR after each 150

*2nd round the 150 is @ 1:50, 3rd round @ 1:40

18 x 50 in sets of 6 as follows:

1-4, swim back/breast by 25's @ :50, desc 1-4 to what you can

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

#6- swim fast backstroke @ :40, get time

No rest between rounds of 6, check HR after #18

1:00 rest

DISTANCE-

3 times through:

2 x 250 swim free @ 3:15 (or @ 3:20)- 100 long & strong, add kick & desc last 3 x 50

1 x 450 pull free w/shnorkel & choice equip; get time & desc 1-3 to your 500 free goal time

1:00 rest between rounds, check HR

STROKE GROUP-

AMRAP:

8 x 25 swim in MRS as follows-

1-4 @ :40

odds, 15y swim race pace, 10y swim dps

evens, fast udk on stomach

5-8, all swim fast @ :25 (same stroke as 1st 4 x 25)- get uncomfortable here & keep kicking

1 x 50 drill @ 1:20 (same stroke as 25's above)

1 x 75 race! Same stroke as 25's, get time

:15 fast

1 x 25 kick FAST on surface- add to 75 time, how close are you to 100 scy goal time?

1:00 rest between rounds

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

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

1 x 600- as usual

1:00 rest

With fins, 3 rounds of:

3 x 25 stroke drill @ :30

1 x 75 (same stroke as 25's drill) @ 1:00- swim/kick/swim faster by 25's

1 x 100 kick fast for time w/boards @ 1:30

No rest between rounds, check HR after each 100 kick

Go free in 1st round, no free in 2nd/3rd rounds

Take fins off after 3rd round

4 x 50 swim/kick by 25's @ :55 no free, desc to giddyup; #3 is 75 swim free br3 or 4/2 @ :55

2 x 125 swim free @ 1:25 (@ 1:30 if needed)

4 x 50 sw/k by 25's @ :50 no free, desc to giddyup ;#3 is 75 swim free @ :50

2 x 125 swim free- as above

:30 rest, check HR

1 x 100 IM race for time

Check HR

3 rounds of:

3 x 250 swim free @ 2:50 (or 3:10), 1st 100 is smooth & long, then add kick & desc last 3 x 50

1 x 450 pull free w/shnorkel & choice equip; get time & desc 1-3 to your 500 free goal time

Check HR, 1:00 rest between rounds

Finish up with...

4 x 50 swim at mile goalpace @ :40 (or @ :45)

Check HR

4 x 50 swim at mile gp @ :10 rest

Check HR

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

Check HR

Warmdown as needed. Be on top of your classwork as you start getting ready for exams & take good care of yourself away from the pool. LCM tomorrow at 12:30p. Have a great day!

Monday, November 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

5 x 25 fly pull free kick drill @ :35

1 x 75 kick/swim/kick by 25's @ 1:30- 1st 25 kick is udk on stomach, swim is build, last 25 kick choice

Check HR after 3rd time through, then take fins of

3 rounds of:

5 x 50 as follows-

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

2- kick w/boards @ :55

3- swim fly/free by 25's, build fly to race pace turn, @ :45

4- kick w/boards @ :55

5- swim/kick by 25's- all fly, @ :45- hustle here!

1 x 150 swim free br3 or 4/2- 75 long & strong, add kick & go for 2nd 75

Check HR, :30 rest between rounds

AMRAP (until 6:30a)...

6 x 25 @ :45-

1-4, partner kick w/boards, fwd ss at midpool on odds, straight kick (race!) on evens

One at a time for the last 2 x 25's~

#5- fast udk on stomach

#6- swim fast fly br 1/1

1 x 100 kick FAST for time w/boards @ 2:30 (go :05 apart here)

Check HR after each 100 kick, but stay on the 2:30 interval

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our December meets. Have a great day!

Sunday, November 26, 2023- written for LCM (@ the StJ)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 alternating drill & kick as follows:

odds- drill @ 1:00 (no free on #'s 5 & 7)

evens- kick on back @ :50/:45/:40/:35 by 50

Check HR, then...

8 x 50 @ 1:10/:50-

odds- swim (35m) build to race pace, then last 15m fast udk- @ 1:10

evens- fast udk on stomach as far as you can go (target 25-35m) then race pace swim to the end @ :50

Check HR again, then take fins off

1:00 rest

16 x 50 in sets of 4:

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

#3- swim in MRS no free build to race pace at 25m, then drill to the end, all @ 1:00

#4- swim fast for time in MRS (same stroke as #3) @ 1:00

Check HR

5 rounds of:

1 x 100 swim free br3 or 4/2 @ 1:35- long & strong on the way, add kick for 2nd 50

2 x 50 swim at 200 gp in MRS @ :55

Check HR, then out & back after even rounds

After 5th round, 1 x 100 easy choice drilling

Finish up with...

1 x 50 race from a dive

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Big week of training coming up, be ready. Have a great day!

Saturday, November 25, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 fly pull free kick drill @ :35- head down before your hands come around (#'s 3/5/7 fast udk @ :25)

3 x 125 @ 1:50-

odd 25's, choice fly drill

even 25's, dolph kick on side (at surface), let torso create dolphin kick

3 x 75 @ 1:15- swim/kick/swim faster by 25's (all fly)

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

1:00 rest

2 rounds of:

4 x 75 as follows:

1-3 @ 1:10- 25 swim fly build to race pace turn, then 50 swim back w/ "IM tempo"

#4- sw/k/sw faster by 25's, all fly @ 1:30

1 x 100 kick on back @ 2:00, focus on fast udk's to halfway off each wall

Check HR after each round

4 rounds of (distance goes three rounds, then move to other side of the bulkhead):

1 x 125* swim IM @ 2:00, get time (last 50 in 1st rd is free; 2nd rd the 50 is breast; 3rd rd 50 back; etc)

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

1 x 125 swim IM @ 2:00- same as above (same stroke for the 50) but faster

1 x 75 race IM (no free), get time; add up for 300 total

1:00 rest between rounds, check HR

After 4th round, get right into...

8 x 50 @ 1:05- swim build to race pace turn, then 2nd 25 is drill; go 2 of each stroke

1:00 rest

3 x 100 swim IM (straight IM) @ 2:00- hold best possible average & get times. Can you be faster than your 4 x 75's add-up time??? 

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

25's partner sprint (swim) @ :45, change strokes after every 4 x 25's

DISTANCE- 

15 x 250's in sets of 5 as follows:

1-4, @ 3:20 (2nd rd @ 3:15, 3rd rd @ 3:10), add :10 to interval for 2nd group if needed-

odds, 150 smooth & strong, 100 add kick & change gears

evens, 100 strong & even/50 drill (catchup or ra2 la2)/100 swim at gp (mile)

#5- 5 x 50 swim at gp @ :45 (2nd rd @ :40, 3rd rd all @ :10 rest)- add :05 to interval for 2nd group

If there is time...

25's partner sprint (swim) @ :45- join with the other group

Warmdown as needed before you get out. Enjoy the rest of your day off, but make time for some HW today. Regular workout tomorrow at the StJ (LCM). Have a great day!

Friday, November 24, 2023- written for SCY @ StJ

Warmup today is with Mike's group; then...

4 times through:

3 x 75 @ 1:20* as follows:

1- 25 kick fast w/bds, 50 swim smooth & strong

2- 50 kick fast w/bds, 25 choice

3- all kick fast on back- focus on 4 UDK's

1 x 100 swim strong & even free br3 or 4/2 (same interval as the 75's)

* interval gets :05 faster by round (1:00 rest after 3rd round, then last round @ 1:05

3 rounds of:

6 x 50 as follows-

odds, swim/kick by 25's @ :50, no free- focus on race pace turn & breakout

evens, strong & even free br3 or 4/2 @ :40

1 x 75 kick fast for time w/bds- goal is your 100 free (scy) best time, @ 1:15

1 x 25 fast udk (on stomach)

Check HR, then 50 easy (get board at far end)

1:00 rest between rounds

Finish up with...

25's partner sprint (swim) @ :45- change stroke after every 3 x 25

Warmdown as needed. Do some schoolwork today, don't wait for the whole weekend to go by before you get started. Thank your parents for getting you to workout today (you can still say "thanks" even though Thanksgiving is over), and remember tomorrow we're back at GMU at 8:30a. Have a great day!

Wednesday, November 22, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 drill/kick by 25's @ 1:00- go 3 free, 3 no free

6 x 75 @ 1:15- 25 dolph kick w/boards (build), 50 breast pull w/dolph kick & flip turns; WIDE PRESS

Check HR & take fins off

4 x 50 kick w/bds @ :55

4 x 50 swim strong & even ("S/E") free br3 or 4/2 @ :45

4 x 50 kick w/bds @ :50

4 x 50 swim S/E free- as above, but "stronger" than previous 4 x 50

:30 rest, check HR

4 x 50 kick w/bds @ :45

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

1:00 rest

2 times through the entire set:

3x {1 x 125 swim free br3 or 4/2, add kick for last 50, @ 1:35 (or @ 1:45)

     {5* x 25 @ :30 swim in MRS (no free) as follows:

       odds, 200 setup; evens, fast w/big kick

       *#4 is fast UDK @ :40

     Check HR after each round, then start the next round on the top

     1:00 rest after 3rd round

2x {3 x 100 kick w/bds @ 1:45, desc 1-3 to FAST; except...

     {#2 is swim free br3 or 4/2 @ 1:15- just make interval, but nothing sloppy

     Check HR after 3rd 100 (the fast 100 kick), but no extra rest between the 2 rounds of 3

     1:00 rest after 2nd round, check HR

1x {3 x 250 swim as follows:

     {odds- 100 IM swim smooth & strong/50 kick fast w-bds/100 swim IM fast, get time @ 3:45

     {#2, swim free S/E @ 3:15 (or @ 3:30 if needed)

     Check HR after #3, then go the 100 dr-k-dr-skulling by 25's

     1:00 rest between rounds, start together as a group

Warmdown as needed, enjoy your day off tomorrow- we all have a lot to be thankful for!

Tuesday, November 21, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 @ 1:00- 25 6ks back drill, 25 dolph kick on side

6 x 75 @ 1:15- 25 fast udk kick on stomach, 50 breast pull w/free kick- wide press

Take fins off & go the 100 dr-k-dr-skulling

1:00 rest

One time through:

150 swim free br3 or 4/2 @ 2:10- desc 50's 1-3, change gears here with your kick

4 x 50 swim breast/free by 25's @ :50, desc 1-4 (#3 is sw/k breaststroke!)

150 swim free- as above, faster 3rd 50

4 x 50 swim breast/free @ :45- as above, but tighter interval (#3 is sw/k breast!)

150 swim free- as above, 3rd 50 is fastest of the day

150 swim breast/free by 25's, desc 50's 1-3 to max effort; check clock at 100 for 3rd 50 time

Check HR, then 1:00 rest

LONG SWIM-

2 times through:

  400 IM as follows (200 "IM" two times):

    {25 swim fly

    {50 swim back

    {50 swim breast

    {25 fast udk on stomach

    {grab board for 50 kick free w/max effort

After 2nd time through, continue right into...

300 swim free as follows:

75 long & strong

75 add kick, build speed

75 swm max effort

Check HR, then 25 easy choice drill

If there is time...

YOUR CHOICE:

**Repeat "long swim" one more time; or...

**25's as follows:

AMRAP:

1 x 25 swim @ :25 (200 setup)

1 x 25 swim @ :25 build kick

1 x 25 swim @ :25- max effort

1 x 25 FAST UDK on stomach, @ 1:00

Go odd rounds of 4 x 25 free, even rounds of 4 x 25 no free

Warmdown a bit before you get out. Do an excellent job in school today and remember, there's workout here at GMU tomorrow morning (regular time). Have a great day!

Monday, November 20, 2023- written for SCY (GMU distance, PM)

1 x 600- as usual

1:00 rest

With fins:

8 x 75 odds & evens-

odds @ 1:10, dr-k-dr by 25's, kick on back w/arms pointed toward ceiling

evens @ 1:00, sw-k-sw by 25's, kick is fast udk on stomach

Take fins off

With shnorkel: 6 x 75 @ 1:05, sw-fist drill-sw by 25's; count strokes, how close can fist drill be to swim?

Shnorkel off for...

8 x 25 choice drill no free @ :30, #'s 3&6 are fast udk @ :20

2 sets of:

3 x 50 drill/kick by 25's @ :55, no free

2 x 125 @ 1:45, same stroke as 50's dr/k; alternate swim & kick, desc 25's swim

1 x 100 @ 1:30-

25 swim build to fast turn (same stroke as 50's & 125's above)

50 swim long & strong free

25 swim max effort (same stroke as 1st 25)

No rest between sets.

Check HR after 2nd set, then finish up with...

4 x 50 swim/kick no free by 25's desc 1-4 @ :50

4 x 50 swim strong & even free @ :40

4 x 50 swim/kick no free (same stroke as 1st 4 x 50) @ :40- hustle to make the interval

Check HR again, then 1:00 rest

2 x 300 swim free @ 3:30- long & strong on 1st 150, add kick on 2nd 150 (rreally change gears here)

1 x 325 swim free @ 3:30, better effort than 300's to make the interval

1 x 175 swim IM fast (skip last 25 free), time should be close to 200 yd IM best time

1:00 rest, check HR

2 x 400 @ 4:30 (or @ 4:40)- long & strong on the way, add kick for 2nd 200

1 x 425 swim free @ 4:30 (or @ 4:40)

1 x 175 swim IM- as above, better effort to equal or beat your 200 IM goal time

1:00 rest, check HR

2 x 275 swim free @ 3:10 (or @ 3:20)- add kick at the 150, change gears

1 x 300 race for time

:30 rest, check HR

1 x 175 swim IM- max effort here!

Check HR again

Warmdown as needed

Regular LCM workout tomorrow. Stay on top of your classwork over the break and make plans to train while you're home. Have a great day!

Monday, November 20, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet-

With fins:

8 x 75 @ 1:15- 

1-4, 25 dolph kick on side, 50 choice drill

5-9, 25 fast udk on stomach, 50 breast pull w/dolph kick & flip turns

Check HR, then take fins off

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

1:00 rest

All @ 2:00 rest-

20 minute swim

12 minute pull w/shnorkel (paddles on for 200/paddles off for 200)

10 minute kick- 100 w.boards, 50 on back

Check HR after each.

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

25's partner kick @ :45- these are FAST

odds- choice

evens- no free

We'll do our "best- least best- differently or better" talk about the meet tomorrow, so be thinking about your swims from this weekend. Do an excellent job in school today and be sure to check your email for the workout schedule for this coming weekend. Have a great day!

Thursday, November 16, 2023- written for SCY (on your own for day before Swim & Rock)

1 x 600- 300/200/100

1:00 rest

You can do the Meet Warmup;

or, the Meet Warmup plus some pace work (18 x 50 @ :55, 2 cruise 1 at 1000 goal pace); 

or, the following:

After 600...

6 rounds of:

2 x 75 @ 1:15- drill/kick/drill by 25's

2 x 50 swim/kick by 25's @ :55 (same stroke as 75's), desc 1-2

No rest between rounds.

Check HR after last round, then...

Finish up with:

16 x 25 @ :40- with or without fins, your choice

The usual in sets of 4

Warmdown as needed and get excited to race this weekend!

Tuesday, November 14, 2023- written for SCY (GMU- pm freestyle group)

After drylands/stretching...

300 easy loosen/200 kick choice

1:00 rest

3 x 100 @ 1:30- 50 ra2 la2 free drill, 50 kick on back- focus on udk's

3 times through (choice equip on the 200)-

200 @ 2:40- fist free drill/swim free by 50's (w/buoy for entire 200); no free in 2nd rd, choice in 3rd rd

6 x 25 @ :30/:20- same stroke as 200;

odds- swim build to fast at 15y, then hold speed to the end

evens- swim fast @ :20

:30 rest between sets, check HR

Everybody together, 2 times through:

1 x 75 swim free @ 1:00- 25 at 200 setup, 50 add kick

1 x 125 swim free @ 1:45- 50 at 200 setup, 75 add kick

No rest between sets, check HR after 2nd round

200'ers:

2 times through-

4 x 50 swim at 200 gp + :01 @ :40/:45

4 x 50 swim at 200 gp @ :40/:45

Check HR

50 easy @ 1:30

100 swim at 2nd 100 split of 200 goal time

1:00 rest between rounds, check HR

100'ers:

3 times through-

3 x 100 @ 1:45 as follows:

25 drill @ :30

50 swim at 2nd 50 split of 100 goal time @ :45

25 swim at finishing speed @ :30

After 3rd 100, out & back easy, then...

1 x 25 race from a dive- be recklessly fast here!

1:00 rest between rounds

If there is time, finish up with...

25's partner sprint w/fins @ :45

Warmdown as needed and make sure you know the schedule for the weekend (tomorrow is regular morning at the FH (then here), tomorrow afternoon is "finals warmup" at 12:30p. Stay on top of your classwork and take good care of yourself away from the pool- get excited to race this weekend!

Tuesday, November 14, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

2 x 25 fly pull free kick drill @ :40

1 x 25 fast UDK @ :40

1 x 40 fast kick on back @ :40- focus on UDK's

No rest between rounds

:30 rest after 3rd rd, check HR; then continue right into...

3 rounds of:

2 x 25 swim fly build to FAST @ :30

1 x 25 fast UDK @ :30

1 x 50 kick on back @ :30- focus on UDK's

No rest between rounds

Check HR after 3rd rd, then take fins off

3 rounds of:

3 x 125 swim @ 2:00* 25 fly/75 back/25 breast, desc 1-3

1 x 175 swim free br3 or 4/2, get time & desc to 200 Free goal time (start @ 85% effort)

:30 rest between rounds, check HR after each 175

*@ 1:50 in 2nd rd, @ 1:45 in 3rd rd

DISTANCE- 

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

100's swim @ 2:00 as follows-

75 swim at 1000 goal pace

:10 rest

25 swim at finishing speed- FASTER than goal pace

Check HR after even 100's

STROKE GROUP-

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

With fins:

4 x 25 swim @ :40- "the usual," but just 4 x 25

1 x 75 swim FAST for time, @ 1:30

Change strokes after every 2nd round

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at S&R. Remember, no workout on Thursday or Friday due to the college meet here at GMU. I'll post a workout for anybody who can get to a pool in the afternoon on Thursday. Have a great day!

Monday, November 13, 2023- written for SCY (GMU distance- PM)

1 x 600- as usual

1:00 rest

With fins, 3 rounds of:

4 x "sort of" 75 @ :50 as follows- 

25 stroke drill/fast udk to 15y- fwd ss- swim fast back to the wall; same stroke for drill & swim

3 x 50 swim/kick by 25's @ :50 (same stroke as drill & swim above) desc, except #2 is all kick @ :35

No rest between rounds; go free/no free/choice by round

1:00 rest after 3rd round, check HR then take fins off

2 times through:

5 x 50 swim no free/free by 25's @ :45/:50, except #4 is swim/kick by 25's (same stroke as 1st 25 on 50's)

4 x 75 swim free with race breathing pattern @ :55/1:00 (on #3, last 25 is kick on back)

No rest between sets, check HR after last 75, then 1:00 rest

3 rounds:

1 x 450 swim free w/race breathing pattern; desc 150's to "as you feel," but change gears & add kick

4 x 100 @ 1:40- 75 swim at mile goal pace (get time), then 25 easy choice

Check HR after #4, then put fins on for something juicy to finish each round...

After 1st rd, 3 x 150 swim free desc 1-3 @ 2:30

After 2nd rd, 3 x 100 sw/k by 50's no free @ 2:00

After 3rd rd, 3 x 50 lungbuster/sprint your face off by 25's @ 1:30- hold best avg! (Target your best 50 SCY time)

1:00 rest between rounds

Warmdown as needed after 3rd round. Stay on top of your classwork (and study hall hours) this week, and get excited to race at the Invite this weekend!

Monday, November 13, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

We're down a lane today as the pool is set up in "meet configuration;" go :03 apart so you're not on top of each other...

With fins:

18 x 25 breast pull free kick drill @ :35, but #'s 3/6/9/11/15/17 are fast UDK @ :25

Check HR & take fins off

With buoys:

12 x 75 in sets of 3 as follows:

1- 50 fist free drill br3, 25 kick free (hold buoy out front) with head down, @ 1:20

2- swim/kick/swim by 25's @ 1:10

3- all swim free br3 @ 1:00- desc 25's 1-3 to something juicy

Check HR after #12, then 1:00 rest

12 x 75 swim "IM" @ 1:10* as follows:

1- 25 fly build to race pace turn, then 50 long & strong free br3 or 4/2

2- 25 backstroke build to race pace turn, then 50 free as above

3- 25 breaststroke build to race pace turn, then 50 free as above

Take :30 rest after #9, then last 3 are @ 1:00

Check HR after #12, then 1:00 rest

Until 6:30a...

6 x 25 partner kick w/boards @ :45- choice kick, but the same kick; race your partner

     (odd 25's are fwd ss at midpool, even 25's are straight kick, who can go :17? 18?

1 x 150 kick fast for time @ 3:00, go w/bds-on back-w/bds by 50's, get time

No additional rest between rounds.

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

Sunday, November 12, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

15 x 50 as follows:

1-2, drill @ 1:00- same drill for both 50's, can change from round to round

#3- kick on back @ :55*

No rest between rounds of 3

*50 kick gets :05 faster by round, so #15 is @ :35

Check HR after #15, then easy choice back to the start end

4 rounds of:

5* x 50 swim free long & strong here @ :50

*5 is swim build to fast in MRS (no free) @ 3:00- get time and desc 1-4

No additional rest between rounds

Check HR after each 150

With fins, finish up with...

AMRAP:

50's swim @ 1:00 in sets of 3 as follows:

1- build to fast finish (change gears by 30-35m)

2- swim 25m at max effort, last 25m drill

3- all swim max effort, get time

Change stroke after every 6 x 50's

After 20-24 x 50's, we'll take off the fins & go a 100 easy. Then...

50 race from a dive, 2 at a time!

Warmdown as needed. Do an excellent job with your schoolwork today, make sure you're ready for the week ahead at school. Watch your email this week for schedule updates due to the meet at GMU (starting Thursday). Get excited to race at Swim & Rock next weekend, have a great day!

Saturday, November 11, 2023- written for SCY

After warmup (with Mike's group)...

1 x 150 IM swim- 25 fly/50 back/75 breast, @ 2:40

1 x 150 swim free br3 or 4/2 @ 2:10- smooth & long on the way, add kick for last 75

1 x 150 IM swim- go 50/50/50, @ 2:30

1 x 150 swim free, as above- bigger kick on 2nd 75, @ 2:20

1 x 150 IM swim- 75/50/25 @ 2:20

1 x 150 swim free- for time

Check HR

1:00 rest

16 x 50 swim IM as follows:

1-3, swim IM order by 25's @ :55- fast turns throughout

#4- fast free kick w/boards @ :45%!#

No rest between rounds of 4

Check HR after #16, then...

Finish up with:

1 x 175 IM swim race from a dive

Warmdown as needed. Remember, warmup for the meet tomorrow is early (8a for the 13&O's), here at GMU. For anybody swimming the LCM workout at the St. James (10:30a), I'll be there right after the meet. Have a great day!

Saturday, November 11, 2023- written for SCY (early GMU am workout, no yoga)

After warmup...

6 rounds of:

1 x "sort of" 75 @ 1:10- 

udk to 12.5y/fwd ss/kick back to start end on surface (all fast), then drill to the far end

1 x 50 swim @ :50- same stroke as 25 drill above, build to FAST turn, then hold speed

Change strokes after even rounds if you's like

1:00 rest after 6th round

2 times through:
1 x 75 kick w/boards @ 1:20- desc 25's to fast

1 x 100 kick fast for time @ 1:40- who can be under 1:10? Under 1:15?

1 x 150 swim free or back, desc 50's 1-3, bringing legs into it for max kick on 3rd 50

:30 rest

1 x 200 race (last 50 kick free w/boards*)

1:00 rets between rounds, check HR

*in 2nd round, go 2 x 100 IM's (consecutively), the 25 free is kick free on back; should be faster than straight 200 in 1st set

Finish with 50's swim fast from a dive, W/FINS

Warmdown as needed

Friday, November 10, 2023- written for SCY (GMU distance, PM)

1 x 600- as usual

1:00 rest

3* x 200 @ 2:45- drill/swim by 50's, fast turn on the 50's swim

*3 is all kick, desc 50's 1-4 to what you can

3 rounds of:

4 x 25 kick w/boards; odds are 1/2 fast 1/2 easy, evens are all fast- all @ :35

2 x 50 @ :40*

*#1 is always swim strong & even free @ :40; #2 is all kick w/boards @ :40/:35/:30 by round

No rest between rounds

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

4 times through:

2 x 50 swim @ :45- go no free/choice by 25's

1 x 75 swim strong & even free br3 or 4/2 @ :50*

*even rounds intervals f or the 75 are :45 (2nd rd) and :40 (4th rd)

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

3 rounds of:

2 x 150 swim free @ 2:15-

#1, long & strong/add kick by 75's

#2, swim at mile gp

3 x 50 swim faster than gp @ :10 rest

Check HR & keep track of times on 150 and 3 x 50

:30 rest between rounds

After 3rd time through...

600- drill/kick by 50's; except 2nd 150 is all kick on back, and last 150 is choice/skulling by 25's

1:00 rest

MYSTERY SET-

Today we finished up with 3 x 300 swim free br3 or 4/2; go @ 4:00/4:30/RACE for time by 300

Check HR

Warmdown as needed. Do an excellent job with your self-care away from the pool leading up to the INVITE next week. Get excited to race & have a great day!

Friday, November 10, 2023- written for SCY

Meet Warmup (plus fly drilling with fins), then...

RACE DAY!!

Today we had two options:

DISTANCE-

4 times through:

5 x 50 @ :55- swim build to fast through the turn & breakout, then smooth to the end

:35 rest

1 x 250 race!- add up four times for 1000 yard total

1:00 rest between rounds

Warmdown as needed

STROKE GROUP-

AMRAP:

4 x 25 race @ :50- get times and figure avg time 

1 x 25 easy choice to the far end

1 x 75 race!- goal is to be within 1.5 of your avg time per 25 (x3) from the 25's above

Check HR, then out & back easy

1:00 rest between rounds.

Warmdown as needed.

Do an excellent job in school today, be sure to check your email for the adjusted workout schedule this weekend. Have a great day & good luck to anybody racing at the meet this weekend!

Thursday, November 9, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 rounds of:

6 x 75, w/boards where noted:

1-2, 25 dolph kick w/boards/50 choice drill @ 1:15

3-4, all kick wboards @ 1:20- desc 1-2

5-6, go sw/k/sw by 25's (kick on back) @ 1:15, desc 1-2

:30 rest between rounds; 2nd round is MRS, no free

3 rounds of:

4 x 25 choice drill backstroke @ :35 (go spin back drill in 2nd rd); can be another stroke in 3rd rd

1 x 50 swim backstroke @ :35 (3rd rd is same stroke you choose to drill on the 4 x 25)

No rest between rounds, check HR after 3rd round

AMRAP:

4 x 25 kick fast w/boards @ :45, #3 is @ :25

3 x 75 swim backstroke @ 1:10, desc 1-3 to something giddyup here

1 x 250 swim free br3 or 4/2- go 150 long & strong, then add legs & GO on the last 100, get time

Check HR after each round, then easy back to the starting end

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, November 8, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 125 @ 2:00- drill/kick by 25's, but last 25 is skulling on back

3 x 25 swim desc 1-3 @ :30- same stroke as 125; in 2nd/3rd rounds, these are @ :25

No rest between rounds

Go no free/free/choice by round

After 3rd round, get right into...

6 x 50 kick w/boards @ :55- hold faster avg by sets of 2

1:00 rest, check HR

6 x 50 sw/k by 25's @ :55, go 2 of each stroke (no free) and desc 1-2

4 x 50 swim strong/even free @ :40/:45

2 x 50 kick max effort @ 1:00- should be faster than what you went on the 6 x 50 above

:30 rest, check HR, get water, then...

12 x 100 swim free as follows:

odds- strong/even @ 1:10

evens- 25 swim build/50 swim race pace tempo/25 drill, all @ 1:20

Check HR after #12, then 1:00 rest

One time through:

4 x 25 @ :40- 15y swim max tempo/10y drill

6 x 75 swim at 500 gp @ 1:00/1:10

1 x 50 swim at "finishing speed" @ 1:00

Check HR

4 x 100 pull free w/choice equip @ 1:45- can go 125's if you'd like

1:00 rest, check HR

6 x 75 swim at 500 gp @ 1:00/1:10

1 x 50 swim at "finishing speed"

Check HR, then...

10 minutes active recovery- your choice (drill/swim/kick/skulling/other), but keep it moving

Check HR again

Finish up with...

MYSTERY SET

Today we went 5 x 50 race @ :10 rest, trying to add up to faster than half your 500 goal time

Warmdown as needed. Stay on top of your classwork (and your study hall hours) and take good care of yourself away from the pool. Big opportunity next weekend at the Invite, get excited for it!

Tuesday, November 7, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 drill/swim by 25's, desc the swim 1-3, @ 2:40

6 x 75 @ 1:15- 50 fist free br3, 25 choice drill in MRS (no free)

8 x 25, o/e as follows:
odds- break out big & get into race pace tempo for 15y, then drill to the end; @ :45

evens- all swim fast @ :25

1:00 rest after #8, check HR

2 rounds of (both in MRS):

1 x 100 dr/k/dr/skulling by 25's @ 2:00

3 x 50 swim @ 1:00 desc 1-3 to max effort, get time on #3 (same stroke as 100 above)

1:00 rest after 2nd round, check HR

DISTANCE- 

(hopefully 2 full rounds of...)

2 x 200 swim neg split free br3 or 4/2; desc 2nd 100 1-2, @ 2:45

1 x 225 swim free @ 2:45

2 x 300 swim neg split free (as above) @ 4:00

1 x 325 swim free @ 4:00

2 x 400 swim neg split free (as above) @ 5:00

1 x 425 swim free @ 5:00

Check HR, then move back down to the starting end for round 2

STROKE GROUP-

AMRAP:

4 x 25 swim max effort @ :40 (#3 is @ :25)- all one stroke

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

1 x 50 race @ 1:30- same stroke as 25's

Go 3 rounds in MRS no free, then 150 drill/kick by 25's, then 3 rounds choice (same stroke for all 3)

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

Monday, November 6, 2023- written for SCY (GMU distance, PM)

1 x 600- as usual

1:00 rest

2 rounds of:

150 drill/kick by 25's @ 2:30 (all kick in 2nd round, desc 50's kick)

100 swim/drill by 25's @ 1:30- build the swim into your turn

4 x 50 swim/kick by 25's @ :50* (*@ :45 in 2nd round)

Check HR after each round

Go 1st round no free, 2nd round free

300 pull free w/choice equip, desc 100's to what you can

4 x 75 @ 1:00- swim build/drill/swim build faster by 25's

300 pull choice, desc 100's to faster

4 x 75 @ 1:00- 50 swim race pace tempo/25 choice drill

300 pull free- choice desc here (50's, 100's, 75's), but put a good stroke on it

Check HR

15 minutes to continue warming up "as needed"

1:00 rest, get water

40 x 50 swim at mile goal pace @ :40 (ladies @ :45)

Check HR, know your avg time

Warmdown as needed.

Next week we'll be getting ready for the Invite, so stay on top of your classwork (and study hall hours) and take good care of yourself away from the pool. Have a great day!

Monday, November 6, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 fly pull free kick @ :35- #'s 3/5/7 fast udk on stomach @ :25

6 x 50 @ :55- choice drill in MRS (no free), then dolph kick on side, head at surface

Take fins off

With boards, 3x:

4 x 75 @ 1:15- 25 dolph kick, 50 swim/drill by 25's in MRS (no free), build swim

1 x 50 swim giddyup free @ :40

1 x 100 in MRS @ 1:45- 25 kick w/boards, 50 swim, 25 kick w/boards- this is fast!

Check HR after 100, but no additional rest between rounds

After 3rd time through, 1:00 rest, then...

3 x 300 swim free (or back) @ 4:30-

1- 1st 100 is long & strong/200 cruise

2- by 100's, go long & strong/add kick/cruise

3- race!

Check HR

Finish up with AMRAP...

2 x 25 partner kick w/boards @ :45

1 x 75 kick fast for time @ 1:10 (go :05 apart here, get time)

1 x 50 free swim w/big kick- think "finishing speed" here! Get time, then right into...

25 easy kick back to the start end

Warmdown a bit before you get out. Do an excellent job in school today, be ready for a big week of training. Have a great day!

Saturday, November 4, 2023- scy @ GMU (not at the StJ)

1 x 600- 300/200/100

1:00 rest

With fins, fly drilling with fins

Then, fins off for...

6** x 75 swim 25 fly/50 back @ 1:15 (o) or 1:05 (e); 

**#5 is swim a 50 free br3 or 4/2 @ :40

4 rounds of:

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

1 x 50 swim breast/free by 25's @ :45- giddyup your kick to make the interval

Check HR after 4th time through, then...

Anybody racing the mile tomorrow at Takoma Park:

15 x 50 @ :50 in sets of 3:

1- long & strong

2- smooth on the way, add kick on 2nd 25

3- swim at mile goal pace

Check HR after #15, then 1:00 rest

Finish up with 24 x 25 @ :40- with fins, "the usual" in sets of 4

Non-milers:

AMRAP:

1 x 350 IM swim @ 5:30 as follows:

150 IM-

25 swim fly/50 swim back/50 swim breast/25 swim free- get time

50 kick FAST breast-free by 25's w/boards

150 swim IM- as above, but faster

3 x 50 @ :50- swim free br3 or 4/2, strong on the way, big kick on 2nd 25

1 x 75 swim fast for time IM (no free)- get time

Check HR, then easy choice back to the starting end

For the last round, the 75 IM can be from a dive

Warmdown as needed. Do an excellent job with your HW this weekend and get excited for the mile tomorrow. Have a great day!

Saturday, November 4, 2023- written for SCY (GMU IM- breast/free power work)

300 easy loosen/200 choice kick

1:00 rest

2 times through, with chutes where noted-

4 x 25 @ :50- fast surface kick to 10y/fwd ss/2k 1p breast drill to the end

1 x 75 kick @ 1:45-

25 free kick w/boards

(drop boards at far end)

25 breast kick head down

25 fast udk on stomach

**drop chutes**

2 x 50 "tempo drill" @ 1:00- breast pull free kick/head out free by 25's

**chutes back on**

3 x 25 all fast @ :50-

1- breast kick w/boards

2-3, swim breaststroke

1:00 rest between rounds, check HR

After 2nd round...

One time through:

4 x 50 swim breast/free by 25's @ :50- fast turn

1 x 150 swim free @ 2:10- 75 long & strong, 75 add kick & go

4 x 50 swim breast/free @ :45- fast middle 25 (the "turn end" of the pool, all fast)

1 x 150 swim free @ 2:10- as above

4 x 50 swim breast/free @ :40- strong & even

:30 rest, check HR

3 x 100 swim breast/free by 50's desc 1-3 to all out max effort @ 1:40- get time

1:00 rest, check HR

Repeat the first set (the "chutes set" that we started with) one more time; then finish up with...

1 x 100 swim breast/free by 50's from a dive- race in pairs

Warmdown as needed. Be as hospitable as possible with the recruit, and do your homework this weekend. Big week next week, be ready.

Friday, November 3, 2023- written for SCY (GMU distance- PM)

1 x 600- as usual

1:00 rest

With fins, 2x:

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

1 x 75 @ 1:00- dr/sw/dr by 25's, build the swim

3 x 25 swim @ :25/:20/:15- by 25's

Take :30 rest between rounds, check HR

1st round free, 2nd round no free

15 x 50 in sets of 5 as follows:

1-5, strong & even free br3 or 4/2 @ :40

6-10, swim/kick by 25's no free @ :50, desc 1-5 to what you can

11-15, stronger but still even free @ :40

Check HR, then finish up with...

1 x 450 pull free w/choice equip, desc 150's to what you can- hand touch at 300, okay

1:00 rest, check HR, then...

Go change into your suit, take 12-15 mins to continue warming up "as needed," then...

Welcome to Fastskin Friday!

2 x 300 race FAD @ 6:00

8 minutes active recovery

3 x 200 race FAD @ 5:00

8 mins ar

3 x 150 race FAD @ 4:00

Warmdown as needed

Be as accommodating as possible to the recruit tonight, get excited for tomorrow's "power" groups. Have a great day!

Friday, November 3, 2023- written for SCY

Meet Warmup (and some fly drilling), then...

RACE DAY!!

STROKE GROUP-

2 rounds of:

2 x 75 race in heats (same stroke)- add times for 150 total

8-10 mins active recovery

BROKEN 150: 3 x 50 race @ :10 rest, can you be faster than your 2 x 75's add-up time???

DISTANCE-

3 x 275 swim @ 5:00 desc 1-3 to FAST, get time

8-10 mins active recovery

BROKEN 275: 100/75/100, all @ :15 rest (subtract :30 to get time)

8-10 mins active recovery

3 x 275 pull desc 1-3 to what you can, go @ :30 rest

Warmdown any additional drilling/kicking as needed. Do an excellent job in school today & get excited to race the mile on Sunday. Have a great day!

Thursday Morning, November 2, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

8 x 25 breast pull w/free kick drill @ :35- #3/5/7 are fast udk @ :25)

3 x 50 kick on back* @ :45/:40/:35, by 50's

*50's kick in 2nd round are with boards

Check HR after 2nd set, then take fins off

2* rounds of:

4 x 100 @ 1:40- 25 fast dolph kick w/boards, 50 kick on back 1/2 udk, 25 fast kick free w/boards

4 x 50 swim IM order by 25's @ :55- fast turns throughout

4 x 75 swim free br3 or 4/2 @ 1:05- except #3 is @ :55; desc these 1-4

Check HR

*in 2nd round:

100's are @ 1:45 (done same way)

50's are done same way (still @ :55), but the entire "turn end" of the pool is FAST (not just the turn)

75's are are same intervals, but #'s1/2/4 are swim 1st 25 fly

Check HR after 2nd round, then gothe 100 dr-k-dr-skulling by 25's

1:00 rest

DISTANCE-

2 total rounds of:

  3x{1 x 150 swim free @ 2:15- 75 strong & even/75 add legs & go

      {3 x 50 swim at mile goal pace @ :55* (*interval gets :05 faster by round)

       After 3rd time through...

      1 x 450 swim free br3 or 4/2, desc 150's to giddyup! (hand touch at 300 to check clock)

      1:00 rest between rounds, check HR

STROKE GROUP-

AMRAP:

4 x 25 swim in MRS ("200 set up") @ :25

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

1 x 75 fast for time in MRS (same stroke here as the 25's)- 75 should be faster than 3/4 of your 100 time

Check HR after each round

Warmdown as needed before you get out. Don't forget to have your "best/least-best/differently or better" talk with me from the meet this past weekend. Get excited for RACE DAY tomorrow, have a great day!

Wednesday, November 1, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 125 @ 2:00- 50 drill/25 choice udk/50 drill-swim (build swim)

1 x 200 sw/k by 25's (same stroke as 125), desc 50's 1-3, handtouch @ 150, last 50 fast

:30 rest between rounds

Go free/no free/choice by round

3 times through:

200 pull free @ 2:30/2:40- get time, desc 1-3

25 choice skulling @ 1:00

3 x 50 swim free strong & even @ :40/:35/:40 (or @ :45/:40/:45)

1 x 25 swim max effort, get time, check HR

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

1 x 150 swim build to race pace turn/hold speed - by 25's, @ 2:30

6 x 75 swim at 500 gp @ 1:10/1:20

Check HR after #6, then...

1 x 150 drill/kick by 25's

1:00 rest

1 x 150- as above @ 2:30

6 x 100 @ 1:40- 75 swim at gp minus a half second- faster than 1st round here/25 easy choice

1 x 150 drill/kick by 25's

1:00 rest

BROKEN 250:

75/50/50/50/25, all @ :15 rest- goal is faster than 1/2 your 500 goal time (subtract 1:00 for total time)

Finish up with...

1 x 800 with fins & choice equip-

odd 100's- 25 swim FAST/50 cruise/25 udk

even 100's- drill/kick by 25's

Do any additional warmdown as needed. Stay on top of your classwork & study hall hours, get excited for the Invite in a couple of weeks. Have a great day!