Saturday, December 30, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 75 @ 1:15- 50 breast pull w/dolph kick & flip turns, last 25 kick free on back (arms UP)

12 x 25 breast pull free kick drill @ :35- #'s 3/5/7/9 are all FAST udk on stomach

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

1:00 rest

8 x 50 in 2 sets of 4:

1-4, swim IM order by 25's @ :50- FAST turns throughout

5-8, swim strong & even free br3 or 4/2 @ :45

4 times through-

1 x 100 @ 1:30- 25 dolph kick FAST w/bds, 75 swim backstroke (focus on tempo)

1 x 100 @ 1:30- swim strong & even free br3 or 4/2- lots of rest here, do a good job

1 x 100 @ 1:30- 75 swim IM, last 25 kick free w/bds

1 x 75 @ 1:30- kick FAST for time w/bds, target your 100 free SCY goal time

No rest between rounds, check HR after each 75 kick fast

After 4th round, finish up with...

8 x 50 swim as above (2 sets of 4), except @ :45 (1-4) and :40 (5-8)

Check HR, then 50 easy

1:00 rest

W/boards, 4 rounds of:

6 x 25 partner kick FAST @ :45 (odds free, evens choice, but same kick as your partner)

:30 extra rest after #6...

1 x 50 kick FAST for time @ 1:30

No extra rest between rounds; keep track of your avg time for the 50 fast

50 easy after 4th round, then 1:00 rest

Figure avg time for the fast 50's kick, then multiply by 3...

MYSTERY SET

Today we finished up with 1 x 150 kick fast for time w/boards...the goal is to be within :05 of (3x) your avg 50 time from the partner kick set 50's above

Warmdown as needed before you get out. Be sure to thank your parents for getting you to workout today. Do some HW this afternoon so you're not rushing through it all on Monday. Tomorrow morning we're at the StJ (10:30a-noon), it'll be SCY again (bulkhead is still broken). Have a great day!

Friday, December 29, 2023- written for SCY (GMU distance pm)

300 swim easy choice/200 kick

1:00 rest

2 rounds of:

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

1 x 125, go swim/kick by 25's & desc the 25's swim 1-3

:30 rest between rounds

Go free in 1st round, no free in 2nd round

15 x 50 in sets of 5:

1-5, odds are swim free long & strong @ :40, evens are swim/kick by 25's no free @ :45

6-10, all swim IM by 25's @ :45, FAST turns throughout

11-15 all @ :50, odds are sw/k by 25's no free (desc 1-3), evens are kick w/bds all FAST

Check HR, then go 50 easy

3 x 750 as follows:

odds- swim free, desc the 250's 1-3; hand touch at 500 in each to get last 250 time

#2- 6 rounds of:

1 x 75 swim at mile goal pace @ :55 (or @ 1:05)

1 x 50 swim faster than goal pace @ :40 (or @ :45)

50 easy loosen

3 x 550 as follows:

odds- pull w/shnorkel & choice equip, desc 1-2

#2- 11 x 50 swim at mile gp @ :40 (or @ :45)

50 easy loosen

3 x 350 as follows:

1-2, swim w/fins desc 1-2 to max effort on #2, get time

50 easy (fins are off)

#3- broken (trying to be faster than 2nd 350 from above): 150 race/:30 rest/125 race/:20 rest/75 race

Subtract :50 to get total time

Warmdown as needed before you get out. REMEMBER, we're going the 6 x 100 from a dive tomorrow morning, so prepare yourself accordingly tonight. We'll flip the pool after warmup. NO YOGA tomorrow, we're in the water at 8a. Have a great day!

Friday, December 29, 2023- written for SCY

Meet Warmup, then...

With fins,

18 x 25 in sets of 6 as follows:

1-3, fly pull free kick drill @ :40

4-5, swim fly build to race pace @ :30

#6- fast udk on stomach @ :20

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

1:00 rest

2 sets of:

6 x 50 @ :50* in odds & evens-

odds, swim fly/back by 25's, FAST turns

evens, swim/kick by 25's free, desc 1-3 to what you can

2 x 100 swim @ 1:30- 25 fly/50 back/25 breast, get time & desc 1-2

Check HR between rounds, then 1:00 rest

*2nd round 50's are @ :45

RACE DAY!!

Today we went 4 x 175 race from a dive @ 5:00

(We had one starting block & two lanes without blocks; so the lane with the block went 2-3 seconds behind the other two lanes and tried to catch them. Everybody took turns going off the block)

Warmdown before you get out. Thank your parents for getting you to workout today, start thinking about getting your HW done before next Tuesday. Tomorrow morning at 10:15a here at GMU. Have a great day!

Thursday, December 28, 2023- written for SCY (GMU distance group)

After drylands and group warmup...

3 rounds of:

2 x 250 swim free @ 3:00- 150 long & strong, last 100 add kick & go; desc 1-2

1 x 400 pull free w/shnorkel- add pulling equipment in each round; get time & desc 1-3 to fast

Check HR after each 400, then 1:00 rest between rounds

4 x 75 @ 1:15- go choice fly drill/kick on back/choice drill by 25's

:30 rest after #4, then...

"Sampler Set"

3 rounds of:

5 x 50 @ :50* as follows-

1- swim fly (200 setup)

2-4, swim free at mile gp

#5- kick fast for time w/bds

1 x 75 swim IM- get time & check HR, desc 1-3 to max effort

25 easy float back to the start end

1:00 rest between rounds

*interval for the 5 x 50 gets :05 faster by round

Warmdown a bit before you get out. 

Tomorrow morning you'll lift here (Fieldhouse is closed) & swim like a regular Monday Morning, only from 7-9a. Tomorrow afternoon is 1-3p. Have a great day!

Thursday, December 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

One time through...

(all the kick is fast & with a board; the 50's swim are long/strong, then desc the 100's IM)

25 kick fast with boards/50 swim long & strong

50 kick fast/50 swim long & strong

75 kick fast/50 swim l&s

100 kick fast/100 swim IM

75 kick fast/100 swim IM

50 kick fast/100 swim IM

25 kick fast/100 swim IM

Check HR, then 50 easy

1:00 rest

All 50's are free @ :40/:35 or @ :45/:40-

6 rounds of:

2 x 75 @ 1:15- 50 swim/25 kick on back, desc 1-2 to something legit giddyup; these are all in MRS

1 x 50 swim freestyle br3 or 4/2 @ :40/:35 or @ :45/:40 (1st 3 rds @ :40, then last 3 rds @ :35)

No rest between rounds, check HR after 6th round, then 1:00 rest

8 x 25 in MRS as follows:

odds- drill @ :35

evens- swim smooth & long @ :25

:30 rest, then...

4 rounds of:

4 x 50 swim in MRS (no free) at 200 GP @ :55*

1 x 75 dr-k-dr by 25's @ 2:00

No rest between rounds

*interval is :45 in 2nd round, then @ :10 rest in 3rd round. 4th round is choice stroke @ :55

Check HR after 4th 50 in each round

Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout today, and make the most of your time off. Tomorrow morning again here at 9:30a. Have a great day!

Wednesday, December 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

25's drilling @ :40- every 4th 25 is a 50 kick on back

2 sets of 4 breaststroke, 2 sets of 4 choice

Fins off

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

4 x 50 sw/k by 25's desc 1-4 MRS (no free) @ :55

4 x 50 swim S/E free @ :45

4 x 50 sw/k desc MRS (no free) @ :50

4 x 50 swim S/E free @ :40

4 x 50 sw/k MRS (no free) @ :45, desc if possible

:30 rest, check HR

4 x 75 swim S/E free br3 or 4/2, go @ 1:05/1:00/:55/:50, by 75

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

1:00 rest

6 rounds, all @ 3:00-

75 kick FAST for time (target your 100 free SCY goal time), get time & keep track of avg time

50 swim choice long & strong

Check HR after last 75 and again after the last 50; then...

150 dr-kick on back, by 25's

6 rounds of, all @ 4:00-

4 x 25 kick fast for time @ :10 rest

50 swim smooth & long

Check HR after last set of 4 x 25 & again after the last 50.  Then go 150 drill/choice by 25's

1:00 rest

Finish up with...

1 x 50 kick for time- everybody goes at the same time!

Warmdown as needed. Be sure to thank your parents for getting you to workout today, and make the most of your time off. Have a great day!

Sunday, December 24, 2023- written for SCY @ StJ (including PW's national group)

1 x 600- 300/200/100

1:00 rest

(PW's national group scroll down past 1st workout)

With fins, in sets of 6:

25's drill choice @ :35

25's choice drill no free @ :30

25's alternate swim (build) and kick (udk) @ :35

Fins off, go 150 drill/kick on back by 25's

Big IM set...

3 x 75 IM @ 1:20- 25 dolph kick w/bds, then 50 swim fly/back by 25's, desc 1-3

1 x 125 swim FAST IM @ 3:00 (50 swim fly)

3 x 75 IM @ 1:20- 25 free kick w/bds, then 50 swim back/breast by 25's, desc 1-3

1 x 125 swim FAST IM (50 backstroke) @ 3:00

3 x 75 IM @ 1:20- 25 breast kick w/bds, then 50 swim breast/free by 25's, desc 1-3

1 x 125 swim FAST IM @ 3:00 (50 breast)

6 x 50 @ 1:05, swim/kick by 25's choice- but fast turns

:30 rest, then...

1 x 175 race IM (skip last 25 free), goal is faster than your 200 IM goal time

PW's national group:

After your warmup, get into...

One time through (descending swims w/fins and 25's partner kick withOUT fins, all fast):

3 x 150 swim free desc 1-3 @ 2:40 (w/fins)

8 x 25 partner kick w/bds- odds dolph kick @ :35, evens free kick @ :25

3 x 100 swim in MRS w/fins desc 1-3 @ 2:00 (last 25 is udk)

8 x 25 partner kick w/bds- odds are breast kick @ :35, evens are free kick @ :25

3 x 75 swim IM desc 1-3 @ 1:30 (breast w/dolph kick)

8 x 25 partner kick w/bds- odds choice @ :35, evens no free @ :25

5 x 50 @ 1:20 25 swim/25 lungbuster (udk), desc 1-3 and 4-5

Warmdown as needed before you get out. Remember, no workout tomorrow or Tuesday, see you back at GMU on Wednesday Morning at 9:30a. Enjoy your time off and be grateful for all the nice things you get. Have a great day!

Saturday, December 23, 2023- written for SCY @ StJ (including PW's national group)

1 x 600- 300/200/100

1:00 rest

(PW's group, scroll down past the first workout...)

3 x 200 @ 3:20- 

100, drill/swim dps by 25's

100, kick on back/wbds by50's, get time & desc 1-3

8 x 75, odds/evens-

odds @ 1:15- dr/sw fast turn/dr by 25's

evens @ 1:05- sw/k/sw faster by 25's

Go 4 free, and 4 no free (same stroke for all 4)

Check HR, then 1:00 rest

3 rounds of:

2 x 250 swim modified IM @ 4:30 as follows:

50 fly/50 kick on back/50 back/50 kick on back/50 breast

Get time & desc 1-2 to what you can; then...

1 x 400 IM as follows-

100 swim IM, smooth & strong

100 swim IM, faster but still smooth

100 swim long & strong free br3

100 swim IM, fastest of the bunch

Get time & HR for each 400, they should get faster from round 1-3

PW's national group-

After your warmup...

8 x 75 odds/evens as follows:

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

evens @ 1:05- swim/kick/swim by 25's

Go 4 free, 4 in MRS no free

2 x 300 @ 4:30- desc 1-2; swim free/IM/free by 100's

6 x 50 swim @ :50- go MRS/choice by 25's, MRS is fast, line up a great tuen

Check HR, then 1:00 rest

2* times through:

1 x 100 swim @ 2:00- fast turns throughout, last 25 is drill

4 x 50 swim at 200 gp @ :55

1 x 75 swim @ 1:00 faster than gp, get time

1 x 75 easy drill/kick/drill by 25's @ 2:00- same stroke as 50's gp

4 x 50 swim at 200 gp @ :45

1 x 75 swim faster than gp @ 1:00, get time

1 x 75 easy drill/kick/drill by 25's @ 2:00

4 x 50 swim at 200 gp @ :10 rest (all @ 3:00)

1 x 50 race in groups- finishing speed here!

150 drill/choice by 25's after each round

*1st rounds the 50's & fast 75 are in MRS (no free); 2nd round is choice (can be free), but all one stroke

Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout, and offer to help them around the house this weekend. Tomorrow here at the StJ at 10:30a. Have a great day!

Friday, December 22, 2023- written for SCY

Meet Warmup, then...

25's fly drilling with fins (sets of 3's @ :35)

25's fly drilling breaststroke (sets of 3's @ :40)

3 x 150 @ 2:40 swim, desc 1-3

25 swim fly build into turn/25 kick free on back/100 swim free

Check HR after #3, then take fins off

1:00 rest

3 x 100 swim IM (last 25 is kick free on back), desc 1-3 @ 2:00- race on #3, max effort

W/fins: 3 x 75 swim free @ 1:40- desc 1-3 to max effort

Check HR, take fins off

16 x 50 in 2 sets of 8 as follows:

1-4, swim IM order (by 25's)/free - by 25's, fast turns throughout

5-8, sw/k free by 25's, desc 1-4 to max effort

Go 1-8 @ :50, then #'s 9-16 @ :45

Check HR, then 1:00 rest

Finish up with...

3 x 25 fly- #'s 1&2 are fly pull free kick drill @ :40, then #3 swim build @ :30

2 x 50* swim fast fly/long & strong free br3 by 25's

*50's in 1st rd @ 50, thern in 2nd rd @ :45, and in 3rd rd @ :40

No rest between rounds, go 50 easy choice after 3rd rd

BONUS RACE DAY SET: 1 x 75 race fly

Warmdown as needed, and remember that tomorrow morning we'll be at the StJ for workout (SCY), from 9:-10:30a. Be sure to thank your parents for spinning you all over the world so you can get to workout. Have a great day!

Thursday, December 21, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

18 x 25 in sets of 6 as follows:

1-3, breast pull free kick drill @ :35

4-5, choice drill MRS (no free) @ :30

#6- fast UDK on stomach @ :20

Check HR after #18, then break into groups...

DISTANCE-

18 x 50, also in sets of 6:

1-6, swim strong & even free br3 or 4/2 @ :50

7-12, swim choice (no free)/free by 25's @ :45

13-18, swim stronger (but still even) free br3 or 4/2 @ :40

Check HR after #18, then go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

3 x 150 swim free br3 or 4/2, 1st 75 long & strong, desc 2nd 75 (by 150's) to giddyup on #3 (get time for 3rd 150); go @ 2:00 or 2:10

1 x 450 swim free br3 or 4/2; desc the 3 x 150's to faster than time from 3rd 150 above- hand touch at 300 to get time

Check HR, then 50 easy

1:00 rest between rounds

With fins, finish up with...

3 x 175 swim free desc 1-3 to max effort @ 3:00- goal is to be faster than 200 Free goal time on #3

If there is time after #3, go 3 more (also @ 3:00) in a different stroke, desc to better than 200 goal time

IM GROUP-

18 x 75 @ 1:20 in groups of 6 as follows:

1-6, fly pull free kick drill/kick free on back/swim fly build to fast, by 25's

7-12, sit & spin back drill/dolph kick on side/swim back fast tempo, by 25's

13-18, go 50 breast pull w/dolph kick, last 25 breast kick on back- do flip turns throughout

Check HR, then go a 50 easy

1:00 rest

1 x 450 swim @ 6:45-

150 swim IM (no free) get time/150 swim long & strong free/150 swim IM (no free) faster

8 x 25 kick fast w/boards-

odds dolph kick @ :35

evens free kick @ :25

1 x 450 swim @ 6:45- as above, be sure to watch clock & get times for your 150's IM

8 x 25 kick fast w/boards-

odds breast kick @ :35

evens- free kick @ :25

Check HR, then 1:00 rest

1 x 450 swim as above- fastest of the day!

Check HR, then 150 drill/kick by 25's

Warmdown as needed before you get out. Be sure to thank your parents for getting you to workout today. Use your time off wisely away from the pool (translation: you don't want to be scrambling to get your HW done on January 1). Tomorrow morning back here at GMU, 8a, it'll be a modified Race Day. Have a great day!

Wednesday, December 20, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 rounds of 12 x 25:

2 drill/2 kick wbds fast @ :45

2 drill/2 kick wbds fast @ :35

2 drill/2 kick wbds fast @ :25

Check HR after each round; out & back easy @ 1:30 between rounds

Go free/no free by rounds

5 times through:

2 x 75*-

o, k/sw/k by 25's @ 1:20

e, sw/k/sw by 25's @ 1:10

*go free in rds 1-2, then MRS (no free) in rds 3-5

1 x 125 swim free br3 or 4/2 @ 1:30 or @ 1:40- get time & desc 1-5 to something JUICY

1:00 rest after 3rd round, otherwise, no extra rest between rounds

3 rounds of:

4 x 100 @ 1:30 as follows:

odds- 25 swim fly build to race pace turn, then 75 swim choice focus on UDK's

evens- 75 swim IM, 25 kick free on back

Focus on turns & UDK's throughout

6 x 25 partner kick w/boards @ :45- everybody goes at once, winner of each 25 decides kick on next 25

Check HR after 25's kick, then :30 rest between rounds

Warmdown a 150 drill/kick by 25's before you get out. Do some schoolwork today & offer to help around the house. Tomorrow and Friday will be here at GMU, 8a both days. Have a great day!

Tuesday, December 19, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 50 fist free br3, 25 breast kick on back

15 x 50 in sets of 3:

1-2, swim IM order by 25's (no free) @ :50- fast turns/breakouts throughout

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

:30 rest, check HR, then...

8 x 100 @ 1:30 in odds/evens as follows:

o- 25 dolph kick w/bds, 50 swim backstroke (tempo), 25 swim breaststroke (kick)

e- 25 swim fly (fast into the turn), 50 swim free br3 or 4/2, 25 kick free w/bds

:30 rest, check HR, then continue right into...

8 x 25 partner kick w/boards @ :45-

o- free kick w/fwd ss at midpool

e- straight kick (choice), no ss

Be sure to race your partner here, these are FAST

Check HR again, then 1:00 rest

Two options today:

DISTANCE-

3 rounds of...

2 x 125 swim free br3 or 4/2 @ 1:30 (or 1:40), 75 L&S, then 50 add kick & go

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

Check HR, 1:00 rest between rounds

*in 2nd rd go 7 x 50 swim at mile gp; in 3rd rd go 9 x 50 swim at mile gp- all @ :45

After 3rd round...

1 x 900 pull free w/shnorkel & choice equip, desc 300's 1-3 to something juicy (hand touch at 600 to get time)

MYSTERY SET

(today we went 1 x 300 race to finish up)

STROKE GROUP-

3 rounds of...

2 x 75 @ 1:20- go dr-k-dr by 25's

4 x 25 swim max effort @ :40

2 x 75 dr-k-dr by 25's @ 1:30

4 x 25 swim max effort @ :10 rest- get time for 100

1:00 rest between rounds, check HR

MYSTERY SET

(today we went 1 x BROKEN 100 to finish up, trying to be within 1.5 seconds of your avg 100 time (25's)

Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout this morning, and don't forget we have workout again tomorrow morning (8a). Have a great day!

Monday, December 18, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

4 x 50 drill/kick by 25's @ 1:00 (4 udk's)

4 x 50 swim/kick by 25's (same stroke as 50's d/k) @ :50, desc 1-4

4 x 50 kick w/bds @ :55 (@ :50 in 2nd rd, can be free)

No rest between rounds

Go free in 1st rd, MRS in 2nd rd (kick 50's can all be free)

With fins: 

8 x 75 @ 1:30 as follows-

1st 25- kick free on back w/arms pointed straight up (90' angle to body)

2nd 25-  *4 lines (on the bottom of the pool) free surface kick w/head between arms, then...

               *duck dive to the bottom (touch the bottom), then...

                *fast udk to the end, then...

last 25- sprint your face off (swim)!

Go 4 free, then 4 MRS, no free

1:00 rest, take fins off & go the 100 dr-k-dr-skulling

5 rounds of:

75 kick @ 1:30- 25 dolph kick w/bds, 50 swim L/S

75 kick @ 1:30- 25 breast w/bds, 25 kick on back, 25 choice swim- smooth & long

75 kick @ 1:30- all fast for time, target your best SCY 100 free time

1 x 100 swim free br3 or 4/2 @ 1:30- 50 long & strong, 50 add your kick & change gears- bring the chaos!

Check HR, the 50 easy choice @ 1:30

No extra rest between rounds, check HR after each 100

Until 9:45a, finish up with...

25's partner kick w/bds @ :40 as follows:

odds- fwd ss @ midpool, all free kick

evens- choice kick (no ss), but same kick as your partner

These are FAST, race your partner!

Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout today & offer to help around the house- the holidays are busy for everybody, especially your parents. Tomorrow morning here again at 8a. Have a great day!

Sunday, December 17, 2023- written for LCM @ StJ

We wound up having to swim SCY this morning, the bulkhead at StJ is bustid and unable to be moved (according to StJ staff on site this morning).

After warmup, we went four rounds of:

3 x 75 "slide" IM @ 1:15 as follows:

  1- 25 dolph kick w/bds, 50 swim fly/back (by 25's)

  2- 25 free kick w/bds, 50 swim back/breast

  3- 25 breast kick w/bds, 50 swim breast/free

1 x 100 swim free smooth & long/big kick by 50's @ 1:30

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

25 easy choice @ 1:30

We finished up with...

12 x 25 @ :40-

1-3, 15y swim fast, 10y drill

4- all swim fast

Change strokes after 4 & 8

Warmdown as needed, apologies for having just another SCY workout- be sure to thank your parents for getting you out here to the StJ. The holiday workout schedule begins tomorrow at GMU (8a). Have a great day! 

Saturday, December 16, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 25 @ :35- breast pull free kick drill, focus on wide press/sweep in front of you/lunge to the front

Take fins off, go the 100 dr-k-dr-skulling by 25's

1:00 rest

12 x 50 in sets of 4 as follows:

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

5-8, swim/kick by 25's @ :50, your choice, desc 1-4

9-12, swim strong & even free br3 or 4/2 @ :40

12 x 25 @ :40-

1-2, fly pull free kick drill 

3-4, choice drill in MRS (no free)

:30 rest to regroup...

8 x 75 (by 2's) @ 1:15/1:10/1:05/1:00-

25 swim fly build to race pace turn

50 swim in MRS, big kick on 2nd 25

(last 2 x 75, go 25 fly/50 back- focus on udk's)

Check HR, then 1:00 rest

Two options today:

A- classic IM set...

(AMRAP)

125 swim IM (last 25 kick free on back) @ 2:05- smooth & strong here, good turns

75 swim free br3 or 4/2 @ :55- change gears to make the interval

75 swim free br3 @ 1:10- long & strong here with a good stroke...

125 swim fast IM @ 2:00- 50 backstroke after the fly...get time, then right into...

4 x 25 kick FAST w/boards @ :40

:20 extra rest after #4, put fins on

Finish each round with...

100 freestyle w/fins FAST- 75 swim/25 kick on back- should be faster than 100 SCY free time

Check HR, 1:00 rest between rounds

B- juicy DISTANCE set

(may only get through one round, but if possible let's go one add'l 550 after #3)

3 x 550 as follows:

1-2 @ 7:00 (or 7:30) as follows:

150- 75 long & strong/75 add kick

150- 75 long & strong/75 add bigger kick

150- 75 long & strong/75 giddyup the kick

Hand touch here at the 450, go on a "5" or a "0" for...

100 swim finishing speed!

50 easy loosen, but stay on your interval

#3-

100 swim at mile goal pace @ 1:20

  50 swim at finishing speed @ :40

100 swim at mile gp @ 1:15

  50 swim at finishing speed @ :45

100 swim at mile gp @ 1:10

  50 swim at finishing speed @ :50

100 swim- empty the tank!

Check HR, then 50 easy

1:00 rest between rounds

Warmdown a bit before you get out. Tomorrow LCM at the StJ, then our holiday training schedule starts on Monday Morning (here at GMU all week). Be sure to thank your parents for hustling you around to these workouts. Have a great day!

Friday, December 15, 2023- written for SCY (GMU distance group, pm)

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 100 @ 1:30-

  25 skulling

  25 swim build }same

  25 drill            }stroke

  25 fast udk

Check HR, then fins off

12 x 50 kick-

1-3, w/bds @ :55 desc 1-3 to fast

#4 kick on back @ :45 fast

Check HR after #12, then 1:00 rest

3 times through:

5 x 50 swim strong & even free @ :40-

  #'s 2&4 are no free/choice by 25's

1 x 75 swim free @ :55- long & strong on the way, big kick on the last 25

1 x 25 kick fast choice @ :20

:30 rest between rounds, check HR

100 easy choice after 3rd round, then 1:00 rest

6 x 550 free, with two options...

Everybody does 1-3 as follows:

1-2 @ 7:00 (or 7:30)-

1st 150, 75 long & strong, then 75 add kick

2nd 150, 75 long & strong, then 75 add bigger kick

3rd 150, 75 long & strong, then 75 giddyup!

Hand touch to check clock...(go on a :05 or "0")

Last 100 swim at finishing speed

Check HR, then out & back easy

#3-

100 swim at goal pace @ 1:10 (or @ 1:15)

  50 swim faster than goal pace @ :40

100 swim at gp @ 1:05 (or @ 1:10)

  50 swim faster than goal pace @ :40

100 swim at gp @ 1:00 (or @ 1:05)

  50 swim faster than goal pace @ :40

100 swim- empty the tank

Check HR immediately & OML, then go 100 easy

1:00 rest

#'s 4-6 can be...

A), same as 1-3;

Or...

B)- slightly different, as follows:

#4, same as 1-2 above;

#5, pull free w/choice equip, desc 150's 1-3 then last 100 giddyup;

#6, go 11 x 50 swim at mile gp @ :40 (or @ :45)

After a 300 easy choice, we'll finish up with...

MYSTERY SET**

**We wound up only going the first 3 x 550 (everybody did 1-3 as written), then after a 5-6 minute loosen, we went a get-out swim:

175 free for time, dudes had to break 1:30, ladies had to break 1:40

GOOD EFFORT (AC, 1:30 & KW 1:43)

Warmdown as needed...remember tomorrow morning we're doing the "drop down 100's," so be ready.

Have a great day!

Friday, December 15, 2023- written for SCY

Meet Warmup, then...

RACE DAY!! (slightly modified)

Today we did some fly drilling with fins after the Meet Warmup, then took the fins off and went some breaststroke drilling. We went a set of 18 x 50 working on fly (holding dolphin rhythym) & breaststroke (letting the kick drive the stroke). 

We finished with partner kick 25's (sets of 4, with boards and then without).

Thursday, December 14, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

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

6 x 75 breast pull w/dolphin kick @ 1:15, desc 1-4, do flip turns; #3/5 are udk/50 drill

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

1:00 rest

12 x 50 in 4's as follows:

1-3, swim breast/free by 25's @ :50 (desc), #4 strong & even free @ :40

5-7, swim breast/free by 25's @ :45 (desc), #8 strong & even free @ :40

:30 rest

9-11, swim breast/free by 25's @ :40- hustle to make the interval; #12 is all swim s/e free

Check HR, then 50 easy

1:00 rest

12 x 100 @ 1:40 (odds & evens) as follows:

odds- 50 long & strong free br3, 25 swim breast, last 25 breast kick on back, get time & desc 1-6

evens- all kick fast free w/boards, except 3rd 25 is breast kick

Check HR after #12, then 1:00 rest

LONG(ish) SWIM-

3 times through:

75 swim- 25 fly/50 back

75 kick kick free/breast/free on back by 25's

150 swim breast/free by 25's, desc the 3 x 50's to giddyup

Check HR after 3rd time through

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

25's partner kick w/boards- go odds @ :45, evens @ :25

4 free, 4 no free (same kick for both partners)

Warmdown a bit before you get out. Do an excellent job in school today and make sure you're on top of your entries for the Distance Meet (mile on Sunday Jan 7) and the G'boro Meet. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds of:

6 x 25 drill @ :30 (all one stroke)

3 x 50 kick w/bds @ :45, desc 1-3 to what you can (2nd rd these are @ :40, on your back)

After 2nd round, take fins off & get right into...

9 x 50 swim, focus on fast turns throughout...

1-2, swim IM by 25's (no free) @ :45

#3- all swim free br3 or 4/2 @ :40- strong & even here

Check HR after #9, then 1:00 rest

3 rounds of:

2 x 150 swim free (or backstroke) @ 1:50 (or @ 2:00 if needed); 75 long & strong, 2nd 75 add kick & go

3 x 50 swim in MRS (no free) as follows-

1st rd, @ :50, fast turns

2nd rd @ :45, strong & even

3rd rd also @ :45, stronger but still even

Check HR after 3rd rd, then 50 easy

4 times through:

1 x 75 swim free (cruise) @ :55 or 1:10

2 x 50 swim at 200 gp in MRS (no free) @ :45 (breaststroke can go @ :50)

3 x 25 swim faster than gp (same stroke as 50's) @ :40 (even rounds these are @ :10 rest)

Check HR, then...

50 easy choice @ 1:30

If there is time....

MYSTERY SET

Today we finished with a single 50 fast for time

Warmdown a bit before you get out. Do an excellent job in school today & make sure you have the holiday workout schedule. Have a great day!

Tuesday, December 12, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

5 x 25 @ :30- odds are drill, evens are fast udk on stomach

1 x 50 kick fast on back @ :40 (2nd round is with boards)

No rest between rounds

For the 25's drill, go free/no free/choice by round.

Check HR after 3rd round, then take fins off

Talk about the breaststroke- press out/sweep in/lunge to the front...

8 x 25 @ :45 w/shnorkels- "I" to "Y" press drill

8 x 25 @ :45 breast pull w/dolphin kick

150 easy choice drill/swim by 25's- all breaststroke, work on what we've been talking about

1:00 rest

2 times through:

2 x 150 swim @ 2:30- 75 back/50 breast/25 free, desc 1-2 to what you can

4 x 25 kick free w/boards, all fast; odds @ :45, evens @ :25

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

DISTANCE-

AMRAP:

5 x 50 swim free br3 or 4/2 @ :45, cruise 1&3, mile goal pace @ 2/4-5

1 x 75 swim faster than goal pace (finishing speed!) @ 1:30- no rest between sets, check HR after 75

STROKE GROUP-

AMRAP:

2 x 25 @ :35 swim in MRS; go build/max effort by 25

1 x 50 swim smooth & long free br3 or 4/2 @ :50

1 x 50 swim max effort in MRS @ 1:00 (same stroke as the 25's)

No rest between rounds, check HR after the 50 max effort

Change stroke on the 25's/max effort 50 after every 3 rounds if you'd like

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

Monday, December 11, 2023- written for SCY (GMU 500 group, PM)

400 easy loosen

300 easy choice kick

1:00 rest

With fins, 4 rounds of:

3 x 25 drill @ :30-#3 is fast UDK

1 x 75 kick @ 1:00- kick can be choice, but focus on fast udk's off each wall

No rest between rounds; even rounds drills are no free

Check HR after 4th round, then take fins off & go a 50 easy

1:00 rest

8 x 75 odds/evens as follows:

odds- swim IM (no free) @ 1:10, desc 1-4 to what you can

evens- swim strong & even free br3 or 4/2 @ 1:00

Check HR after #8, then 1:00 rest

All pacework is 500 goal pace...

2x  {2 x 150 swim free @ 1:50 or 2:00- 75 long & strong, 75 add kick & go

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

      *2nd round the 50's are @ :35/:40

After 2nd round, check HR, then...

10 x 50 swim at 500 goal pace @ :40 or :45

Check HR/150 easy drill/choice by 25's

1:00 rest

11 x 100 odds/evens as follows:

odds- swim 25 fly/75 kick on back desc 1-6 @ 1:40 or 1:45

evens- swim strong & even free @ 1:10 or 1:15

Check HR, 50 easy, then...

6 x 75 swim at 500 goal pace @ :55 or 1:05

1 x 50 swim finishing speed

Check HR, then...

3 x 150 @ :20 rest- odds are drill/kick by 25's, #2 is swim dps w/good turns

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

MYSTERY SET!!

Today we went 2 x 125 race free @ :30 rest, trying to be faster than half your 500 goal time

Warmdown as needed, enjoy your time at the Toy Drive. Tomorrow is LCM at 12:30p, hope everybody's exams are going well. Have a great day!

Monday, December 11, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet...

With fins:

18 x 25 in sets of 6-

1-3, choice drill @ :35, no free

4-5, kick free on back with aems pointed towards the ceiling

#6- fast UDK on stomach @ :20

Check HR after #18, then take fins off & go a 50 easy

1:00 rest

All @ 2:00 rest...

20 minute swim

12 minute pull (200 w/paddles, then 200 w/OUT paddles)

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

Check HR after each

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

(One at a time we'll start doing your "best/least-best/differently or better" talk from the meet)

25's partner kick w/boards @ :45- go 4 free and 2 no free, RACE your partner here

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our holiday training! Next up is the distance meet on January 6...everybody does the mile. Have a great day!

Saturday, December 9, 2023- written for SCY (GMU, IM group)

After general warmup, the IM goes the following...

2 rounds of:

4 x 150* swim IM @ 2:00, desc 1-3 to what you can

3 x 100 @ 1:30- 25 swim fly build to fast turn, 50 choice, last 25 fast UDK

1 x 150 swim IM for time- go fly/free/back/free/breast free by 25's, get time (add together for 300 total)

Check HR, then 50 easy

*all 150's IM are 25 fly/50 back/50 breast/25 kick on back; #3 is swim free @ 1:40 or 1:45

After 2nd round...

MYSTERY SET

This morning we finished up with 3 x 100 swim IM from a dive @ 3:00- adding the 3 x 100 together you should be faster than the 2 x 150's IM from the end of the set above.

Warmdown as needed and enjoy your weekend. Take good care of yourself away from the pool & use your time wisely preparing for your exams. Back to regular schedule on Monday Morning, then everybody at 1:30pm on Monday Afternoon. Have a great day!

Thursday, December 7, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest, then...

Meet Warmup

1:00 rest, then...

4 rounds of:

2 x 75 @ 1:15- go swim/kick/swim by 25's (same stroke for both), desc 1-2

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

No rest between rounds, change stroke on 75's if you'd like from round to round

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

Finish up with...

4 rounds of the Speedset:

50 from a dive- 20y fast/30y drill

50 from a dive- 30y fast/20y drill

50 from a dive- all swim fast

50 drill

All 50's @ 1:30

Go free/no free/choice by round

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

Tuesday, December 5, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 75 @ 1:20- 50 8ks back drill, last 25 fast udk on stomach

8 x 25 sit & spin back drill @ :35- #'s 3/5/7 are fast udk on stomach

Take fins & go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

4 x 50 swim backstroke @ :50*, desc 1-3 to giddyup (#3 is swim back/breast by 25's @ :50)

1 x 75 swim free br3 or 4/2, go cruise/build/overkick by 25's, @ 1:10

1 x 75 swim IM (no free), get time, desc 1-3

:30 rest between rounds, check HR

*50's get :05 faster by round, use your kick to make the faster intervals

DISTANCE-

AMRAP:

75 swim free @ 1:00

175 swim free @ 2:00

275 swim free @ 3:00

175 swim free @ 2:15- target your best 200 free time here

75 swim free fast for time

Intervals can be 1:15/2:15/3:15/2:30/FFT if needed, but hustle to make the 275

Check HR after each round, then 1:00 rest

STROKE GROUP-

AMRAP:

3 x 25 swim fast (max effort!) @ :40

1 x 125 swim free at 2nd gear @ 2:00

3 x 25 swim max effort @ :10 rest (all @ 2:00)

1 x 125 swim free at 2nd gear @ 2:00- last 25 here is kick on back

Check HR after each round.

Change stroke on 25's every 3rd round if you'd like

Warmdown as needed. Do an excellent job in school today & get excited to race this weekend. See everybody on Thursday Morning. Have a great day!

Monday, December 4, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With fins, four rounds:

5 x 25-

odds, drill @ :30

evens, fast udk @ :20

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

Go odd rounds free, even rounds no free

Check HR after 4th round, then take fins off & go 100 easy drill/choice

1:00 rest

9 x 50 in odds & evens-

odds, sw/k by 25's no free @ :50, desc 1-5 to what you can

evens- swim strong & even free br 3 or 4/2 @ :45/:40/:35/:30 (by 50)

Check HR after #9, then :30 rest

3 times through:

125 swim IM @ 1:45- pick a stroke to do a 50 of (not free), get time

125 swim free br3 or 4/2 @ 1:30*

125 swim IM @ 2:00- same as 1st 125 IM, but faster

No additional rest between rounds of 3, check HR after last 125

1:00 rest after #9

1 x 400 swim free @ 4:40- 200 cruise, 200 add kick

1 x 425 swim free @ 4:40- make interval, but nothing sloppy

:30 rest, check HR

11 x 50 swim at mile goal pace @ :40

Check HR, then 75 easy

1:00 rest

1 x 400 swim free @ 4:30- 200 cruise, 200 add kick & change gears

1 x 425 swim free @ 4:30- make interval, but don't get sloppy

:30 rest, check HR

11 x 50 swim at mile gp @ :10 rest

Check HR, then 75 easy

1:00 rest

1 x 400 swim free @ 4:20- 200 cruise, 200 add kick & go

1 x 425 swim free @ 4:20- giddyup the kick & get after it!

Check HR, then 125 easy choice

1:00 rest

MYSTERY SET-

(3 x 275 swim or pull desc 1-3 to max effort @ 5:00, goal is faster than 1/6 of mile goal time on #3)

We were running short on time this afternoon, wound up going 3 x 175 swim free @ 3:00 desc to max effort

Warmdown as needed. Use your time wisely this week & be thorough with your preparation for exams. Remember, tomorrow (Tuesday 12/5) is 1:30-3:30p, LCM. Have a great day!

Monday, December 4, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 100 @ 1:45- go catchup free drill/kick on back, by 25's

6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill in MRS (no free)

3 x 100 @ 1:40- desc these 100's 1-3 to max effort as follows:

25 dolph kick w/boards

50 swim MRS (same stroke as drilling on 75's above)

25 free kick w/boards

Check HR

:30 rest, get a partner...

8 x 25 partner kick w/boards- RACE your partner, these are FAST; odds dolph kick, evens choice

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

1:00 rest

5* times through:

1 x 100 @ 1:20- swim free br3 or 4/2, except 3rd 25 is kick on back

1 x 100 @ 1:30- 50 swim/50 kick on back

1 x 100 @ 1:40- all kick fast for time w/boards

1 x 150 swim free (can be backstroke)- 75 smooth & long, 75 add kick & change gears- get time

Check HR, then 1:00 rest between rounds

*the original plan was to add 1 x 100 (to each of the 100's) up to 3 x 100, then back down to 1 x 100. Everybody did a really good job and I decided to stick with 1 x 100 (I didn't want to ruin it); In the 3rd round we went 2 x 100, then went back to 1 x 100 for the last 2 rounds.We went the 150 free in 2 groups at the end of the 5th round, then warmed down. Well done.

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

Saturday, December 2, 2023- written for SCY (including PW's national group)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15- go 50 ra2 la2 free drill, last 25 fast udk on stomach

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

4 x 75 @ 1:10 in MRS- same stroke as previous 75's, sw-k-sw faster by 25's

Check HR, then 1:00 rest

PW's national group-

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

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

4 x 50 sw/k by 25's MRS @ :45 (no free), fast turns throughout

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

4 x 50 sw/k by 25's MRS @ 1:00 (no free), all @ 1:00, desc to max effort

Check HR, then 50 easy, then...

2 rounds of:

5 x 75 swim IM (no free) @ 1:15, desc 1-4; #4 is a 50 swim free (smooth/big kick by 25's) @ :40

1 x 125 swim IM (50 back*), @ 2:15, get time & check HR

5 x 50 swim IM order by 25's (no free) @ :45, #4 is swim free @ :40 (smooth/big kick by 25's)

1 x 125 swim IM (50 back*), get time- faster than 1st 125 IM

Check HR, then 50 easy

*in 2nd round, the 50 in the 125's IM is breaststroke

1:00 rest between rounds

Finish up with...

1 x 125 drill/choice by 25's, then...

1 x 100 IM race from a dive (last 25 free kick on back)

Warmdown as needed

SATURDAY AM GROUP-

With fins:

18 x 25 in sets of 6-

1-2, breast pull free kick drill @ :40- wide press with head down

#3- fast udk on stomach @ :40

4-5, breast pull w/dolph kick drill @ :40- head stays down until press is wider than shoulders

#6- fast udk on stomach @ :20

No rest between sets of 6

Check HR after #18, then fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

4 x 25 partner kick w/boards @ :45- fwd ss at midpool (odds); these are fast, RACE your partner

1 x 50 swim free br3 or 4/2 @ :40- smooth & long/add kick & go (by 25's)- one at a time here

1 x 100 kick FAST for time w/boards @ 2:30- who can break 1:20 here?!?

No extra rest between rounds

After 3rd round, go 1 x 125 drill/choice by 25's (finish at start end); then, in heats...

1 x 100 IM race from a dive- last 25 is free kick on back

Warmdown as needed.

NO WORKOUT TOMORROW, we're running a meet at StJ and can't get in there to run workout. Enjoy the day off, use your time wisely- get ahead on your schoolwork, drink plenty of water, and envision your races going well at Sport Fair. Regular schedule resumes on Monday. Have a great day!

Friday, December 1, 2023- written for SCY (GMU, full team @ 2:30p)

300 easy loosen

200 choice kick

16 x 75 in sets of 4-

1-4 @ 1:10, go 50 ra2 la2 free drill, last 25 udk no breath

5-8, dr-k-dr by 25's no free @ 1:00

9-12, k-dr-k by 25's @ 1:00- get legs into it

13-16, all kick w/bds @ 1:15, desc 1-4 to max effort

Check HR, then 1:00 rest

Break into groups...

DISTANCE-

450 pull free desc 150's to what you can

100 swim free w/big kick

Check HR, :30 rest then right into...

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

Check HR, then 1:00 rest

450 pull free desc 150's to faster

100 swim free bigger kick

Check HR, :30 rest

11 x 50 swim at mile gp @ :10 rest

Check HR, then 1:00 rest

450 pull free desc 150's to fastest of the day

150 drill/choice by 25's

:30 rest before...

MYSTERY SET

Today the MS was 1 x 275 race for time, be faster than 1/6 your mile goal time

Check HR, warmdown as needed, but at least 5 mins

IM GROUP-

3 rounds of:

2 x 75 swim IM @ 1:00 (no free), desc 1-2

1 x 125 swim free br3 or 4/2, long & strong @ 1:30

1 x 75 swim IM- faster than #2 above, @ 1:30

1 x 125* swim IM @ 2:30- 50 breast (2nd rd 50 is back, 3rd rd 50 is fly)- this is fast

Check HR

8 x 50 swim breast*/free by 25's @ :45*- fast turns throughout, race pace

Check HR, 1:00 rest between rounds

*in 2nd rd, 50's are back/free @ :40, 3rd rd 50's are fly/free @ :40- fast turns throughout

After 3rd rd, 100 dr-k-dr-skulling, then...

MYSTERY SET

Today the MS was 1 x 350 IM race for time (75 of each stroke, 50 kick free at the end)- target your 400 IM goal time

Check HR, warmdown as needed, but at least 5 mins

SUPER FAST GROUP-

Break into 3 equal sized groups; 2 groups take turns on 50's FAD, while the 3rd group goes "6 x 50"

3 times through the following...

Groups 1-2:

4 x 50 from a dive (continuous)- 

2 partners alternate 50's from a dive, 15y max effort swim/20y skull/15y max effort swim to the finish

Practice your relay starts, somebody should always be in the water.

After each partner has gone 4 x 50, move to the lanes by the bulkhead without blocks for "6 x 50"

Group 3:

Start with 6 x 50 swim strong & even free (can go other stroke, but make the interval) as follows:

Rd 1, go 3 @ :45/3 @ :40; check HR then 100 dr-k-dr-skulling by25's

Rd 2, go 3 @ :40/3 @ :35, check HR then go the 100 dr-k-dr-skulling

Rd 3, go 3 @ :45/3 @ :10 rest- check HR then go the 100

After each round of 6 x 50, switch with the other group (groups 1&2) and do the 4 x 50's

After 3rd rd, check HR then warmdown 150 drill/kick by25's. Check HR after the 150 as well.

REMINDER, NO WORKOUT TOMORROW (Sat 12/2). Use your time wisely: prepare for your exams, take good care of your body so you're ready to train on Monday. Be in touch with your teammates competing in G'boro and wish them luck, let them know we're cheering them on!

Friday, December 1, 2023- written for SCY (GMU, full group after lift)

300 easy loosen

200 choice kick

With fins, 3* rounds of:

4x, @ 1:00-

    surface kick four lines

    fwd ss onto back

    kick fast back to wall

     (big breath)

    fast udk on stomach to far end

4 x 50 @ :50- swim build to race pace turn, then drill 2nd 25

Fins off after 4th 50, then right into...

1 x 200 pull w/shnorkel & choice equip; get time & desc 1-3

Check HR, then 1:00 rest between rounds

*3rd round, NO FINS

After 3rd round, 50 from a dive if you'd like; otherwise, warmdown a 150 drill/kick by 25's

REMEMBER, EVERYBODY SWIMS AT 2:30P THIS AFTERNOON