Monday, January 29, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys:

6 x 75 @ 1:20- 50 fist free drill, 25 kick free (hold buoy in front, keep kick "small")

8 x 25 kick FAST w/bds (head down in h2o) @ :45/:30 odds & evens

Check HR, then equipment off...

150 kick/drill by 25's (kick is on back- 4 udk,then fast kick)

1:00 rest

20 x 50 in sets of 5 as follows:

1-5, swim IM order by 25's w/fast turns @ :55- #4 is all kick fast w/bds

6-10, swim choice strong & even @ :50- #4 is all kick fast w/bds

11-15, swim strong & even free br3 or 4/2 @ :45, #4 is all kick fast w/bds

16-20, swim strong & even choice @ :40, #4 is kick fast w/bds

Check HR, then 1:00 rest

4 x 25 kick max effort @ :45 w/bds (can be partner kick)

1 x 50 easy choice @ 1:30

1 x 75 kick fast for time @ 2:00- target your 100 Free scy goal time

4 x 50 kick max effort @ 1:20 w/bds

1 x 50 easy choice @ 1:30

1 x 75 kick fast for time @ 2:00- target your 100 Free scy goal time

4 x 25 kick max effort w/bds @ :45 (can be partner kick)

1 x 50 easy choice @ 1:30

1 x 75 kick fast for time- goal is better than your 100 Free scy goal time

Check HR, 1:00 rest

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

75's swim @ 1:30 desc 1-3's to fast for time; go 3 free, 3 no free

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

Sunday, January 28, 2024- written for SCY (@ GMU, 9:30-11a)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

3 x 75 @ 1:20- go udk/drill/kick on back arms pointed UP by 25's

3 x 25 kick fast on back @ :20

No rest between rounds, check HR after 3rd round, then take fins off for 150 kick/drill by 25's

1:00 rest

16 x 50 in sets of 4 as follows:

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

2- swim/kick by 25's (same stroke as #1) @ :50

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

4- all swim fast in MRS (same stroke as 1st & 2nd 50's)

Check HR after 4th 50 in each round

No rest between rounds of 4

Last round of 4 can be a different stroke than rounds 1-3 (freestyle, ok)

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

4 times through:

3 x 75 swim @ 1:10- 

odd 75's- 25 swim MRS (no free), 50 swim free br3 or 4/2

#2- 25 swim fly, 50 swim choice

2 x 175 swim free br3 or 4/2 @ 2:30- desc 1-2 to faster than 200 Free goal time

No rest between rounds

Build first 25 of the 75's to a fast turn

Check HR after fast 175

Warmdown a bit before you get out after the last 175 Free. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank your parents for getting you to all the different workouts this week, too. Have a great day!

Saturday, January 27, 2024- written for SCY (special schedule @ the StJ due to GMU meet today at GMU)

1 x 600- 300/200/100

1:00 rest

8 x 100 @ 1:45-

odds, 25 dolph kick w/bds, 75 IM drill (25 of each fly, back & breast)

evens, 75 swim IM (no free), last 25 kick free/bds- get time & desc 1-4

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

All 50's IM @ :50 focusing on fast turns; all 50's free @ :40 long & strong...

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

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

3 x 50 IM/2 x 50 free

3 x 50 IM/3 x 50 free

:30 rest after last 50 free, then...

1 x 100 swim IM fast for time, get time & HR

1:00 rest

3 times through:

4 x 25 @ :35 in 4th best stroke (no free)-

odds are drill

evens are swim build to fast

2 x 75 @ 1:10- 25 kick w/bds, 50 swim free br3 or 4/2

1 x 50 @ 1:00- swim/kick by 25's in 4th best stroke (same stroke as 25's), this is fast

No rest between rounds, check HR after each 50

:30 rest after 3rd round, then right into...

3 x 200 IM @ 3:30 as follows:

*no free

*whatever stroke they worked on as their "4th best stroke" in the previous set is a 100 in these 3 x 200's, done as swim/drill by 25's (swim 25 is build to fast)

*so, if your 4th best stroke is fly, then the 3 x 200 look like this:

100 fly swim/drill by 25's, build the swim to fast turn

50 back

50 breast

Check HR after #3, then easy 25 to the start end...

Finish up with...

1 x 175 swim IM for time (skip last 25 free)- goal is to be FASTER than double your time from the 100 IM earlier in the workout

Warmdown as needed before you get out. Remember, workout tomorrow is at GMU, 9:30a-11a. Enjoy your time off this weekend, but use that time wisely. Have a great day!

Friday, January 26, 2024- written for SCY (GMU- distance group, PM)

300/200

1:00 rest

3x:

1 x 125 @ 2:00- alternate drill/kick by 25's

3 x 25 swim @ :25, desc 1-3 (same stroke as 125)

1 x 50 @ 1:00 kick fast w/bds, get time & check HR

No rest between rounds

Go free/no free/choice by round

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

4 times through:

1 x 75 swim long & strong free br3 or 4/2 @ :55

1 x 100 swim/kick by 50's no free @ 1:45, get time & desc 1-4

2 x 25 swim @ :30 (#1 is 15 fast/10 easy; #2 is all swim fast)

No rest between sets; check HR after 4th round, then 1:00 rest

3 rounds of:

450 swim free, desc 150's 1-3 to what you can (legit effort here)

7 x 50 swim at 1000 goal pace @ :45 (check HR after #7)

50 easy choice @ 1:30

No rest between rounds

Warmdown as needed before you get out. Get excited to race tomorrow; wake up swim at 9a here, then back for general warmup at 11:45a. Have a great day!

Friday, January 26, 2024- written for SCY

Meet Warmup, then...

With fins:

15 x 25 in sets of 5 as follows:

1-3 @ :40, fly pull free kick drill- head down before hands come around

4- swim fly build to fast @ :30

5- fast udk on stomach @ :20

No rest between rounds of 5

Check HR after #15, then, one group at a time for...

Single 25 fast udk no breath, for time

Take fins off, go 1 x 100 dr-k-dr-skulling by 25's

Check HR again, then 1:00 rest

DISTANCE-

3 x 150 swim free br3 or 4/2 @ 2:30- desc to max effort, get time & HR

1 x 400 pull free w/shnorkel & choice equip

1:00 rest, check HR

MYSTERY SET-

450 swim free br3 or 4/2, desc 150's 1-3, #3 should be as fast (or faster, if possible) as 3rd 150 above

Handtouch at the 300 so you can get your time for the 3rd 150

1:00 rest between 450's, get HR

STROKE GROUP-

6 x 75 swim with fins @ 1:40, desc 1-3 and 4-6 to FAST- get time for 3&6, make avg

Take fins off & go 150 drill/kick by 25's

1:00 rest

AMRAP-

3 x 25 race (same stroke as 75's above) @ :10r/:15r- get time for each broken 75, can you be faster than your avg 75 time above? Within :01? Within :01.5?

We'll go in groups so you have room to race down the middle of the lane

75 easy choice loosen after each broken 75

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next week at our meet. Tomorrow I'll be at the StJ, 9-10:30a. Have a great day! 

Thursday, January 25, 2024- written for SCY (GMU- 200 stroke group, PM)

After drylands...

300/200

1:00 rest

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

3x:

2 x 100 @ 1:40- 25 drill/50 swim (cruise/add kick, by 25's)/25 drill, same stroke for both 100's

4 x 25 kick fast (1-2 w/bds @ :25, 3-4 udk @ :35)

No rest between rounds, change stroke for last round if you're going to do 2 strokes today

Check HR after each round

50 easy after 3rd round, then 1:00 rest

4 times through:

3 x 25 swim MRS @ :25 (think "200s et-up")

3 x 50 swim at 200 goal pace @ :45 (breaststrokers @ :50)

Check HR after 3rd 50, then...

25 easy @ :30 (bank the rest)

1 x 50 swim faster than gp- get time/check HR

100 drill/choice by 50's after each round

After 4th round,

300 drill-kick-choice by 50's

1:00 rest

MYSTERY SET-

Your choice of (but different than what you did last week):

175 race from a dive

4 x 50 broken @ :10 rest

75/50/75 broke @ :15 rest

This is the same stroke you did above on the "4 rounds of"

Warmdown as needed before you get out. Regular lift & swim tomorrow morning (6a at the Fieldhouse, then here to swim). Have a great day!

Thursday, January 25, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

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

1 x 125 alternate sw-k by 25's @ 2:10- desc 25's swim

One round free, 2nd round no free (*75's @ 1:15 in 2nd round)

3 rounds:

2 x 100 @ 1:40- 25 kw/bds/50 swim fast turn/25 kw/bds (same stroke for both 100's)

2* x 50 @ :50 swim/kick by 25's (same stroke as 100's above), desc 1-2; 

No rest between rounds

*add 1 x 50 per round, desc 50's each round

3rd round NO FREE

Check HR after 3rd round, then get right into...

150 dr-skulling by 25's

1:00 rest

STROKE GROUP-

AMRAP...

75 swim free br3 or 4/2 @ :55 (JMI)

3 x 25 swim max effort @ :40- get avg time for 25's

75 dr-k-dr by 25's @ 1:30- same stroke as 25's

3 x 25 swim max effort @ :10 rest (same stroke as 1st set of 25)- can you hold the same avg? Within .01? Within 1.5 seconds?

1:00 rest after each round, out & back easy if you'd like

After every 3rd round...

BROKEN 100: 25/50/25, all @ :10 rest

DISTANCE-

AMRAP...

300 swim free br3 or 4/2 @ 4:30- desc 100's 1-3 (cruise/build/go by 100's), get time

5 x 50 swim at mile gp @ :45, check HR after #5

50 easy choice @ 1:30

1 x 75 swim FTP- get time & HR, then 25 easy, all @ 2:30

No additional rest between rounds

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

Wednesday, Januaryy 24, 2024- written for SCY (GMU- distance group, PM)

300 easy choice

200 kick

1:00 rest

4 x 75 @ 1:10- 50 fist free drill, 25 breast kick on back

400 swim free- 200 long & strong, 200 add kick & change gears

Get time/check HR

:30 rest

6 x 50 @ :55- no free as follows-

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

evens, swim fast/udk by 25's

400 swim free- 200 l&s, 200 add bigger kick & change gears

Get time/check HR

:30 rest

3 x 100 @ 1:40- 50 swim IM order by 25's, fast turns/50 kick wbds- get time & desc effort 1-3

400 swim free- 200 l&s, 200 add biggest kick of the day & change gears

Get time/HR

50 easy

2 times through:

4 x 75-

  odds, dr-k-dr @ 1:30

  evens, swim fast @ 1:00- get avg time

4 x 75-

  1&2, dr-sw-dr @ 1:15

  :30 rest

  3&4, swim FAST w/race details @ 1:15, get avg time

Check HR, then...

200 drill/choice by 50's

In groups:

1 x 150 race free- how close can you get to your avg 75 time above plus 1.5 seconds?

After 2nd round, warmdown as needed before you get out. Drylands tomorrow at 12:30p, then swim. Let us know if you're having any difficulty with your classes or your schedule. Have a great day!

Tuesday, January 23, 2024- written for SCY (GMU- 500 group, pm)

After drylands...

300/200

1:00 rest

3 rounds of:

2 x 100 @ 1:30- drill/50 swim fast turn/drill

4* x 25 swim fast @ :30/:25/:20/:15 by 25

Same stroke for 100's & 25's

Go free/no free/choice by round

3rd rd the 25's are kick w/bds @ :35/:30/:25/:20- all fast

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

300 swim IM (3 x 100 IM), desc 1-3 to what you can

Right into...

200- drill/50 swim fast turn/skulling (2x), your choice of stroke

Check HR, then 1:00 rest

4 rounds of:

75 cruise free br3 or 4/2 @ :55/1:05

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

25 jungle swim- everybody goes together, race your teammates!

Check HR, then out & back easy between rounds

*2nd rd go 5 x 50

3rd rd go 7 x 50

4th rd go 5 x 50 @ :10 rest, get time

After 4th rd...

MYSTERY SET-

Today we went 2 x 125 race free @ :30 rest (one group at a time), should be faster than half your 500 goal time

Warmdown as needed before you get out. Regular lift at the Field House tomorrow morning, then swim here at AFC. Have a great day!

Tuesday, January 23, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

Late start today (5:15a) due to "an issue in the pump room" here at GMU; changed workout accordingly...

14 x 50 (odds/evens) as follows:

odds @ 1:00- all stroke drill

evens @ :50- swim/kick by 25's, desc 1-7 to what you can

Only one stroke for all 14 x 50

Check HR after #14, then...

2 x 300* @ 4:45- 50 swim/25 kick, desc the 75's to what you can

*1st 300 is same stroke as 14 x 50, 2nd 300 is choice, but no free

1:00 rest, check HR

3* rounds of:

13 x 25 kick all FAST @ :45- can be partner style if you'd like, but all the same kick

1:00 rest

1 x 75 swim free for time

Check HR, 50 easy to get boards

*1st round the 25's are free kick; 2nd round the 25's are kick on back; 3rd round is choice, but all one kick

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

Monday, January 22, 2024- written for SCY (GMU distance, pm)

300 easy choice

200 kick

1:00 rest

2x:

2 x 125 @ 2:00- alternating drill/kick by 25's (focus on udk's)

2 x 75 kick on back @ 1:15, desc 1-2, fast udk's throughout

4 x 25 kick fast w/bds @ :30 (#3 is @ :20)

No rest between rounds

1st rd is free, 2nd rd is no free

Check HR after 2nd rd, then...

16 x 50 in sets of 4:

1-2, swim strong & even free br3 or 4/2 @ :40 (can be back if you'd like)

3-4, swim/kick by 25's @ :45, desc 1-2 (same stroke as drill in 2nd rd above)

Check HR after #16, then 50 easy

1:00 rest

2 times through:

250 swim free @ 3:00- 150 cruise/100 add kick & change gears

350 swim free @ 4:10- 200 cruise/150 add kick & change gears

450 swim free @ 5:30- 250 cruise/200 add kick & change gears

6x:

  2 x 75 @ 1:05- swim at mile gp

  1 x 50 swim faster than gp          } @

  Check HR, then out & back easy} 1:30

After last 50 in "6x" pace set, 100 easy drill/choice by 25's, then 1:00 rest

After 250/350/450 in 2nd rd...

MYSTERY SET-

Today we went a 900 pull free w/shorkel & choice equip, desc 300's; hand touch at 600 to get last 300 time. Total time should be faster than 1000 goal time

Warmdown as needed before you get out. Let us know if you're having any difficulty with your class schedule. Tomorrow drylands at 12:30p, then swim together. Have a great day!

Monday, January 22, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys, 3 rounds of:

4 x 50 fist free drill @ 1:00- fingers over thumbs, feel water on forearms

4 x 25 kick free fast @ :35*- head down in water, hold buoy out front

*3rd 25 is @ :20

No rest between rounds

In 3rd round, go ra2 la2 free drill instead of fist drill (shnorkel  & buoy still on)

Check HR after 3rd round, then 150 drill/kick no free

3 times through:

3 x 100 @ 1:40- 50 swim s/e free or back; 25 drill MRS (no free), 25 catchup free overkick

4 x 50 swim/kick in MRS (same stroke as 25 drill) @ :50, desc 1-3; #3 is all swim free s/e @ :40

1 x 250 swim free br3 or 4/2- get time & desc 1-3 to max effort

Check HR after each round, then 1:00 rest

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

25's partner kick w/boards @ :45- all race!

Go 4 free, 4 no free, 4 choice (same kick as your partner)

Warmdown a bit before you get out. Do an excellent job in school today, get excited for "groups" tomorrow. Have a great day!

Sunday, January 21, 2024- written for SCY (special WO, 12:30-2p at GMU)

1 x 600- 300/200/100

1:00 rest

2 rounds:

3 x 50 @ 1:00- drill/dolphin kick on side by 25's

2 x 100 sw/drill by 25's @ 1:40- build to fast turn on swim

1 x 150 all kick, desc 50's 1-3 (free on back in 1st round; 2nd rd no free w/bds

1:00 rest between rounds, check HR

12 x 75 in sets of 4:

1- swim free br3 or 4/2 @ :55- big fat kick on last 25

2- 25 swim in MRS (no free) build to fast turn, 50 free or back cruise @ 1:10

3- 50 swim strong MRS (same as previous 75), 25 catchup free w/overkick @ 1:20

4- all swim MRS @ 2:00- 50 at 200 gp, :10 rest, last 25 faster than gp

Check HR after each round, but stay on 2:00 interval for last 75

Last round of 4 x 75, go 4th best stroke instead of MRS

Until 2p, finish up with...

AMRAP:

3 x 25 swim max effort in MRS @ :35- get times, make avg per 25

2 x 50 kick w/boards @ :55- go FAST/easy by 25's

1 x 50 @ 1:30 swim in MRS w/max effort- same stroke as 25's above, be within .5 of 25's avg (x2)

Go 2 rounds free, 2 rounds no free, 2 rounds choice

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

Friday, January 19, 2024- written for SCY (@ StJ, 3:00-4:30p)

We got afternoon time at the StJ (GMU closed due to snow); after warmup...

Breaststroke drilling w/fins, then 5 rounds of:

2 x 75 swim/drill/swim faster breaststroke by 25's, @ 1:20

1 x 75 swim breaststroke, desc 25's 1-3 to giddyup @ 1:20

1 x 125 @ 2:00 swim free br3 or 4/2 and desc 1-5; 5th round should be max effort

Thursday, January 18, 2024- written for SCY (GMU, 200 stroke group- PM)

After drylands...

300 easy choice/200 kick

1:00 rest

12 x 25 @ :30- 2 stroke drill, 1 fast udk

8 x 100 @ 1:30-

odds, drill/kick by 50's

evens, swim/kick by 50's- get time, desc 1-4

6 x 75 @ :55- 

25 swim in 200 stroke build to fast turn

50 swim free or back (long & strong)

Check HR, then 1:00 rest

4 rounds of:

75 sw-dr-sw faster by 25's @ 1:10

3 x 50 swim at 200 goal pace @ :45 (breast @ :50 if needed)

Check HR, then 25 easy @ :30

75 swim for time- finishing speed here!

1:00 rest between rounds, out & back easy if you'd like

After 4th round,

4 x 50 dr-choice by 25's @ 1:05, then...

Your choice:

BROKEN 200 (either 4 x 50 @ :10r, or 75/50/75 @ :15 rest)- same stroke as 50's/75 above

OR...

RACE from a dive 1 x 175- same stroke as 50's/75 above

Warmdown as needed, get excited to race this weekend. Check your email in the morning for schedule updates (due to the weather). Have a great day!

Thursday, January 18, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3x through:

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

1 x 75 kick on back @ :55

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

Take fins off after 3rd time through

Alternating 50's:

sw/k @ :50, then all swim (strong & even) @ :40...

4 x 50 sw/k @ :50, then 1 x 50 swim s/e free (or back) @ :40

3 x 50/2 x 50

2/3

1/4

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

1:00 rest

50's alternating swim strong & even and all kick w/boards as follows:

4 x 50 sw free (or back) @ :40/1 x 50 all kick w/boards @ :50

3 x 50 sw/2 x 50 k

2 x 50 sw/3 x 50 k

1 x 50 sw/4 x 50 k

Check HR, then 50 easy

Finish up with...

AMRAP:

100 kick w/bds @ 1:45

150 swim @ 2:15* as follows:

25 no free build to fast turn

50 cruise choice

75 free big fat kick

No rest between rounds

*interval gets :05 faster by round

Check HR at 6:28a, then warmdown a bit before you get out.

Do an excellent job in school today & check your email for schedule updates (due to the weather). Have a great day!

Wednesday, January 17, 2024- written for SCY (GMU- distance pm)

300/200

1:00 rest

12 x 50-

1-4, drill/kick by 25's @ :55

5-8, all swim @ :50, free/no free by 25's

9-12, swim/kick choice by 25's @ :45

:30 rest, check HR, then...

3 rounds of:

3 x 50* swim free br3 or 4/2 @ :40

1 x 100 @ 1:40- 25 swim no free build to fast turn, 50 swim choice, 25 udk; desc 1-3

No rest between rounds, check HR after each 100

*50's in 1st rd are fast turn; in 2nd rd strong & even; in 3rd rd strong-er but still even

1:00 rest after 3rd round

 

5 x 450 @ 6:00-

150 swim free- cruise, w/good body line & long stroke

150 swim IM- 2nd 25 of each 50 is fast

150 swim free- add kick & change gears, desc this 150 1-5 to what you can

Check HR after #5, then 50 easy

4 rounds of:

3 x 75 race @ 1:10 w/200 details

125 easy choice @ 3:00

No additional rest between rounds.

200 easy choice after 4th round, then...

1 x 75 empty the tank for time

Warmdown as needed before you get out. Be sure to let us know any schedule conflicts you might have with your Spring semester classes & workouts. Have a great day!

Tuesday, January 16, 2024- written for SCY

Workout for this morning is cancelled due to the weather (GMU is closed). Enjoy some extra sleep! 

Friday, January 12, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After warmup we got into our fly drilling with fins, then we broke into groups (going to G'boro and those not racing this weekend).

Good swim/kick set for those not racing this weekend; G'boro group did a fin set (modified "usual") and some half pool partner sprints.

No workout tomorrow here at GMU. Have a safe trip to the meet and get excited to race this weekend!

Thursday, January 11, 2024- written for SCY (GMU 200 group, pm)

After drylands...

300 easy choice

200 kick

1:00 rest

2x:

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

2 x 100 sw/k by 50's @ 1:30, desc 1-2

No rest between rounds

1st rd choice, 2nd round is MRS (200 stroke)

1:00 rest after 2nd round, check HR

3 times through:

1 x 125 swim long & strong free @ 1:30 or 1:40- stay long & balanced here, make interval

3* x 25 swim in MRS (200 stroke) @ :30, desc 1-3 to race pace

No rest between rounds

*Rd 2 is 4 x 25 all fast w/race details @ :35

*Rd 3 is 5 x 25 max effort @ :10 rest (3rd 25 is udk @ :20 rest)

Check HR after 3rd round, then 50 easy choice

1:00 rest

3* rounds of:

1 x 50 choice @ 1:15

3 x 50 swim at 200 gp @ :45

1 x 75 swim free @ :55- just cruise, but not sloppy

1 x 50 swim @ 1:00 faster than gp- finishing speed here!

1 x out&back easy @ 1:00

75 race after each round in groups (1 at a time)

*after 3rd round...

4 x 50 choice @ 1:00, then...

1 x 175 race MRS (same stroke as 50's above), goal is to be faster than 200 goal time

Warmdown as needed before you get out. Remember, lift tomorrow morning is here at AFC. Have a great day!

Thursday, January 12, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 backstroke drill @ :30- different drill by round; 3rd rd is sit&spin drill

1 x 50 kick on back @ :30

No rest between rounds

Check HR & take fins off after 3rd round, go 100 dr-k-dr-skulling by 25's

1:00 rest

18 x 50 in sets of 3 as follows:

1- swim long & strong free br3 or 4/2 @ :40

2- swim backstroke @ :45- good tempo/add kick by 25's

3- sw/k choice by 25's no free @ :50

No rest between rounds of 3; check HR after #18, then 50 easy

1:00 rest

8 x 25 drill in MRS (no free) @ :35, #'s 3&5 are fast UDK on stomach

1 x 300 in MRS, go 100 sw/k (by 25's) then 50 skulling (2x)

Check HR, then 1:00 rest

 

DISTANCE-

3x through:

1 x 450 @ 6:15 swim free br3 or 4/2; desc 150's from L/S to "add kick" to giddyup by 150's (hand touch at 300 to get last 150)

3 x 75 swim at goal pace @ 1:10

1 x 50 swim faster than goal pace- finishing speed here!

Check HR, then easy 25 back to the start end

After 3rd round, finish with fin set (20 x 25 @ :40- the usual)

STROKE GROUP-

AMRAP:

2 x 25 drill (MRS) @ :35

3 x 50 swim (MRS) @ :55 at 200 gp

1 x 75 swim free br3 or 4/2 @ :55- just cruise here, but not sloppy

1 x 50 swim faster than gp @ :55

1 x 25 fast UDK on stomach @ 1:00

No rest between rounds, check HR after each round

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend in G'boro. Regular workout tomorrow morning here at GMU. Have a great day!

Tuesday, January 9, 2024- written for SCY (GMU 500 group, pm)

After drylands...

300 easy choice

200 kick

1:00 rest

2x:

150 @ 2:30- kick/drill by 25's

3 x 75 @ 1:10- 25 kick w/bds, 50 swim desc 1-3

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

1:00 rest after 2nd round, check HR

2 rounds:

1 x 100 sw/k by 50's, your choice @ 1:30

2 x 75 cruise free br3 or 4/2 @ :55, last 25 is w/overkick

2 x 100 sw/k by 50's, no free @ 1:30, desc 1-2 to what you can

1 x 75 swim fast free br3 or 4/2 @ 1:40- get time

No extra rest between rounds, get HR after each 75

All goal pace is 500 pace...

2x:

  {1 x 150 swim free @ 2:00- 75 long & strong, 75 add kick & change gears

  {3 x 50 swim "200 set up" free @ :40 (these are at gp in 2nd round)

  After 2nd rd, right into...

1 x 125 @ 2:00 swim giddyup free- race here!

Check HR after 125, but stay on the 2:00...

2x:

 {1 x 150 swim free @ 2:00- as above

 {3 x 50 swim at gp @ :40

 After 2nd rd, right into...

1 x 125 @ 2:00 swim free- finishing speed here!

Check HR after 125, but stay on the 2:00

2x:

 {1 x 150 swim free @ 2:00- as above

 {3 x 50 swim at gp @ :40 (these are gp minus :01 in 2nd rd)

 After 2nd rd, right into...

1 x 125 race free- finishing speed here!

Check HR

Warmdown as needed before you get out. Remember, tomorrow morning's lift will be here at the AFC. Have a great day!

Tuesday, January 9, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels...

6 x 75 @ 1:30- 50 fist free drill, 25 skulling (use buoy on these 75's)

6 x 75 @ 1:20 (no buoy)- 25 "super hero" free kick, 50 free swim fast turn

Check HR, then take shnorkel off

"MRS" should be the same throughout...

8 x 25 drill in MRS (no free) @ :35, #'s 3&5 are fast udk on stomach @ :20

3 x 100 @ 1:40- 25 swim fast in MRS (no free), 75 kick on back

8 x 25 @ :30- odds are drill in MRS (no free), evens are fast udk on stomach

3 x 100 swim/kick by 50's @ 1:40 in MRS, desc 1-3 to giddyup

Check HR after #3, then...

1 x 300, go kick/drill/choice by 50's (x2)

1:00 rest

DISTANCE-

3 times through:

7 x 50 swim @ 1000 goal pace @ :50 (3rd rd these are @ :45)

1 x 150 swim free faster than pace (race here!) @ 2:00- get time & HR

1 x 50 easy choice @ 1:30

No extra rest between rounds

After 3rd round...

MYSTERY SET!

Today we finished up with 1 x 125 race trying to be faster than 1/8 your 1000 goal time (can go 275 free if you'd like, faster than 1/6 your mile goal time)

 STROKE GROUP-

AMRAP...

1 x 150 swim free or back @ 2:15- 75 long & strong, add kick & change gears for 2nd 75

3 x 50 swim desc 1-3 to giddyup @ :50 (MRS)

1 x 150 swim free or back- as above

3 x 50 swim at 200 gp @ :55 (MRS- same stroke as previous 3 x 50)

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

3 x 25 race @ :10 rest in MRS (same stroke as 50's above)

Check HR, go 1 x 50 easy

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

Monday, January 8, 2024- written for SCY (GMU distance, PM)

300 easy choice/200 kick

1:00 rest

4 x 75 dr-k-dr by 25's @ 1:10- all free, kick is udk

4 x 50 kick w/bds desc 1-4 @ :55

4 x 75 sw-k-sw faster by 25's @ 1:00- these are no free

4 x 50 swim/k by 25's IM order (by 50) @ :50- turn end of the pool is fast

2 x 300 swim @ 4:00- go free/IM/choice by 100's; effort is cruise/strong/max by 100's

4 x 50 kick w/bds @ :45, make interval

Check HR, then 1:00 rest

3 times through:

7 x 50 swim at mile gp @ :40/:45 (2nd rd is @ :10 rest)

1 x 150 race free faster than gp @ 2:00- big legs here!

50 easy choice @ 1:30

1 x 550 pull free w/choice equip- add a piece of equip each rd; desc time 1-3 to giddyup

Check HR after each 550, then out & back easy

2:00 rest between rounds

Finish up with...

MYSTERY SET

Today we went 1 x 275 free race from a dive, trying to match your avg time from the 6 x 275 @ 8:00 this past Friday (!!!!)

Warmdown as needed before you get out. Do a good job with recovery tonight- good food, lots of water & plenty of rest. Everybody together tomorrow at 12:30p (drylands first, than swim SCY). Have a great day!

Monday, January 8, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

+Swimdown from the meet:

  *Distance Meet (mile on Sunday)

  *MAKO Meet (Sat/Sun)

8 x 50 @ 1:00- drill/kick by 25's; go 4 free & 4 no free; then...

All @ 2:00 rest-

15 min swim

12 min pull (choice equip)- use paddles for 200 yds at a time

10 min kick- 100 on back, 50 w/bds

Check HR after each

Everybody else:

W/fins, 3 rounds of...

2 x 50 drill/kick by 25's @ :50

2 x 75 swim/kick/swim faster by 25's @ 1:15, desc 1-2

No rest between rounds

Go free/no free/choice stroke by round

Check HR after 3rd round, then take fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

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

4 x 50 swim free/no free by 25's @ :45

:30 rest, check HR

4 x 50 swim/kick by 25's @ :45- hustle to make the interval, focus on fast udk's!

Check HR again, then 1:00 rest

Partner kick over/unders-

8 x 25 kick @ 1:00- these are all kick FAST

- 2 partners going from the same start end of the lane; 

- one kicks "over" w/bds and one "under" the water;

- race each other the entire 25;

- switch after each 25 (hand off the kickboard to the partner who just kicked udk

- don't forget, these are all FAST

1:00 rest, check HR

Everybody together, finish up with...

AMRAP:

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

  :10 extra rest after #2

1* x 75 kick FAST for time w/bds @ 2:00- target your best 100 free SCY time here

*every 3rd round is 2 x 75 kick fast, then a 200 pull free w/shnorkel & choice equip

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

Saturday, January 6, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

We were doing this workout during the meet @ GMU (after the 2nd session warmup finished). Unfortunately, somebody in the 10&U 200 IM booted in the pool, so we were cut short just as we were getting into the following IM set:

4 times through:

4 x 50 swim/kick by 25's @ :55, IM order by 50; the turn end of the pool is FAST

1 x 75* IM swim fast for time

:30 rest between rounds to regroup

*2nd round the IM was 100; 3rd round was 150 (25 fly/50 back/50 breast/25 free); 4th round was 175 (25 fly/50 back/50 breast/25free/25 kick on back

We were in the third round when we had to get out.

Friday, January 5, 2024- written for SCY (GMU distance, pm)

You can put on your suit before we get started if you'd rather not change halfway through workout

300 easy choice/200 kick

1:00 rest

3 x 200 @ 3:15- 50 drill/100 swim-kick by 25's/50 skulling

3 x 100 swim/kick by 50's @ 1:30, desc 1-3 to giddyup

Check HR

3 x 75 cruise free br3 or 4/2 @ :55 (or @ 1:05 if needed)

2 x 50 swim at mile gp @ :40 (or @ :45 if needed)

2 x 75- as above

3 x 50 swim gp as above

1 x 75- as above

4 x 50 swim gp as above

Check HR

Go change into your suits

From a dive:

6 x 275 race best average @ 8:00- active recovery between each 275 is encouraged

Warmdown as needed before you get out. Be sure to review your times before you leave, make sure I have them right. REMEMBER, tomorrow morning is early (6:30a) due to the meet here at GMU. Have a great day!

Friday, January 5, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the warmup we did our fly drilling:

With fins,

15 x 25 in sets of 5-

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

#3- swim fast fly @ :35

#4- fast udk on stomach @ :20

#5- choice @ 1:00

After #15, take fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

DISTANCE-

2x:

4 x 50 swim at mile gp @ :50

1 x 150 swim free br3 or 4/2- 75 long & strong, 2nd 75 add kick & change gears (hand touch at 75, ok)

:30 rest between rounds, check HR

After 2nd round...

2 x 300 @ 4:30- pull free w/choice equip; desc the 3 x 100 (in each 300) to something JUICY (hand touch at 200, ok)

 

Until 6:30a, finish up with "the usual" with fins @ :40

STROKE/IM Group-

4 times through:

3 x 50 swim IM order by 25's @ :50- the turn end of the pool is FAST for each of these 50's

1 x 75 swim IM (no free), FAST

Get time & check HR, then easy back to the start end

After 4th round, figure avg time for 75's, then multiply it by 4 (for 300 total time); then divide by 3

MYSTERY SET

Today we went 3 x 100 swim IM @ 3:00- trying to be faster than your avg time (per 100) from the 4 x 75's (ex: your 75's added up to 3:20, then you're trying to be faster than 1:06 per 100)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race the next two weekends. Have a great day!

Thursday, January 4, 2024- written for SCY (GMU- 200 group)

After drylands...

300/200

1:00 rest

2x:

2 x 125 @ 1:50- alternate drill/kick by 25's (kick on the 2nd 125 is udk)

2 x 100 @ 1:30- swim/kick by 50's, desc 1-2 (same stroke as 125's)

No rest between rounds, go 1st round free and 2nd round no free

8 x 75 @ 1:10- all in main race stroke (except for 3/5/7*)

25 swim at 200 setup, then 25 add kick & change gears; last 25 is your choice

*3/5/7 are 100's swim free smooth 7 long, same interval (@ 1:10)

8 x 25 odds & evens-

odds- 15y swim max effort, last 10y choice, all @ :25

evens- choice (drill/kick/skull/swim dps/udk, etc...) @ :35

Check HR, then 1:00 rest

6 times through:

1 x 75 cruise free @ :55

2 x 50* swim at 200 gp in mrs @ :40 (free/back) or :45 (fly/breast)

1 x 25 swim max effort (finishing speed here!) @ :30

Check HR, then...

1 x 50 easy choice @ 1:30

*every 3rd round the 50's gp are @ :10 rest

After 6th round...

6 x 50 swim build into turn, then choice @ 1:05 (same stroke as the 50's gp)

Check HR

MYSTERY SET

 Today, in heats, we finished up with...

1 x 175 RACE from a dive, need to be faster than your 200 goal time

Warmdown as needed before you get out. Regular lift tomorrow morning; remember, Saturday Morning is early this weekend due to the meet here at GMU (in the water at 6:30a). Have a great day!

Thursday, January 4, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels,

2 x 300 @ 4:45-

#1- 50 fist free, 25 kick free head in water ("superhero" kick)

#2- 25 ra2 la2 free drill, 50 swim/kick (superhero kick again) fast

:30 rest, check HR (leave shnorkels on)

4 times through:

3 x 50 swim strong & even free @ :45 (even rounds @ :40, no shnorkel)

1 x 75* swim free build kick by 25's @ :55 (75 is a 125 in even rounds, no shnorkel)

Check HR after each round

DISTANCE-

Pyramid is all @ :20 rest (see notes)

Pace work is 3 times through

300/450/600/450/300-

Desc 100's/150's/200's/150's/100's from 1-3;

Last (100 or 150 or 200, etc) is from a dive

First 25 of each (100 or 150 or 200, etc) is swim fly build to race pace turn

Check HR after 2nd 300

All gp 50's are mile gp...

3* x 50 swim gp @ :55*

1 x 75 swim faster than gp

Check HR, then 25 easy back to the start end

*in 2nd rd go 5 x 50 @ :50, and in 3rd rd go 7 x 50 @ :45- still at gp

STROKE GROUP-

3 rounds:

6 x 100 o/e (2 each @ 1:35/1:30/1:20

odds- 25 fast kick w/bds, then 75 swim choice

evens- 75 swim IM, then last 25 kick fast w/bds

:30 rest

4 x 25 swim max effort in MRS @ :40 (go @ :10 rest in 2nd set, then 6 x 25 in 3rd set @ :45/:25)

Check HR after each round, then 50 easy.

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

Tuesday, January 2, 2024- written for SCY (GMU- 500 group)

After drylands and warmup with the group...

3 rounds of:

2 x 150 swim free br3 or 4/2 @ 1:50 (@ 2:00 if needed)- go 75 long & strong, 75 add kick & go

3* x 50 swim at 500 goal pace @ :40 (@ :45 if needed)

1 x 75 swim faster than goal pace- finishing speed here! Get time & check HR, then...

25 easy choice @ 1:30

No extra rest between rounds

*go 5 x 50 goal pace in 2nd round, and 7 x 50 goal pace in 3rd round

With fins, until 2:30p, AMRAP of...

4 x 25 swim fast fly @ :35- except #3 is fast udk on stomach @ :20

2 x 150 swim free or back @ 2:30, desc 1-2 to max effort

No extra rest between rounds

Warmdown as needed. Regular Wednesday schedule for tomorrow. Have a great day!

Tuesday, January 2, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With pull buoys & shnorkels:

16 x 25 @ :35-

1-2, fist free drill

3-4, kick free on stomach (hold buoy)- #3 is fast kick to 4 lines (1/2 way), #4 kick all fast (8 lines)

Check HR after #16, then...

3 rounds of:

2 x 150 @ 2:30- 50 choice free drill, 50 swim long & strong free br3 or 4/2, 50 choice drill MRS

2 x 25 kick w/boards @ :35- same as the 25's above (#1, max effort for 4 lines; then #2 all max effort)

1 x 50 swim MRS (no free) at 200 set up @ 1:00

No rest between rounds, check HR after each 50

3 times through:

3 x 75 sw-k-sw by 25's in MRS @ 1:20 (swim 25's are 200 set up, then max effort on last 25)

1 x 125 swim long & strong free br3 or 4/2 @ 1:40 (@ 1:30 in 2nd round, @ 1:20 in 3rd round)

1 x 50 choice drill in MRS @ 1:30- same stroke as 75's

No rest between rounds, check HR after each 125 free

Until 6:30, finish up with...

3 x 50 swim at 200 GP @ 1:00 (MRS, no free)

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

1 x 50 swim in MRS (same stroke as 1-3), at finishing speed

Check HR, then out & back easy

3rd round the 50's gp will be @ :50

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

Sunday, December 31, 2023- written for SCY (at the StJ)

1 x 600- 300/200/100

1:00 rest

After our warmup, we got into a "How Low Can You Go" kick set as follows:

3 x 150, all @ the same interval-

1- 50 kick fast w/bds, 100 swim long & strong free or back

2- 100 kick fast w/bds, 50 swim long & strong in MRS (no free)

3- all kick fast w/bds

We started @ 3:00, and went through the rounds of 3 x 150 @ descending intervals (2:50, 2:40, 2:30) down to 2:10. 

A good way to wrap up the 2023 calendar year!

Regular schedule resumes on Tuesday, January 2 (2024!) at GMU. Get excited for the championship portion of the SCY season!