Thursday, February 29, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards, 3* times through:

4 x 25 kick @ :30- 

odds, build

evens, all fast

2 x 75 kick @ 1:30-

#1- middle 25 is max effort

#2- fast for time

1 x 150 swim free- desc 50's 1-3 & get time; gets faster by round

Check HR after each round, then :30 rest

*3rd round the kick is on your back

8 x 25 drill in MRS @ :35

Check HR then break into groups

DISTANCE-

2* rounds of:

4 x 50 swim at mile gp @ :50

50 easy @ 1:30

4 x 75 swim at mile gp @ 1:10

50 easy @ 1:30

4 x 50 swim at mile gp @ :10 rest

50 easy @ 1:30

1 x 300 swim fast for time- get time & check HR

100 dr-k-dr-skulling by 25's after each round

*2nd round the intervals for goal pace are :05 faster, and the 50's @ :10 rest are 6 (not 4)

Finish up with...

1 x 900 pull free w/shnorkels & choice equip- desc 300's 1-3 to what you can

STROKE GROUP-

Talk about "2nd 50 split" vs. "goal pace" 50's

We went 50's 2nd 50 split @ 1:00, then @ :55, then @ :50 (sets of 4 each round)

100 active recovery between rounds

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, February 27, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

4 x 25 breast pull free kick drill @ :40

1 x 50 breast pull w/dolph kick @ :40- with flipturn

1 x 50 kick fast on back @ :30

No rest between rounds

Check HR after 3rd round, then fins off & go 150 drill breast/free by 25's

1:00 rest

21 x 50 in sets of 7:

1-6 as follows-

odds, swim/kick by 25's, all breaststroke @ :50

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

#7- swim breast fast for time @ 1:00

Check HR after #21, then get right into...

300 swim- 50 back/25 breast/25 free, desc 100's 1-3 to fast

Check HR again, then 1:00 rest

Two options today: 

DISTANCE-

6 x 50 swim at mile goal pace @ :45

1 x 175 swim free strong & even @ 2:00- get time

:30 rest, check HR

4x through: {75 swim long & strong, target mile goal pace + :01 @ 1:00

                   {50 swim at mile goal pace @ :45

After 4th time through, right into...

1 x 175 swim free @ 2:00- faster than 1st 175

:30 rest, check HR

6 x 50 swim at mile goal pace @ :10 rest

1 x 175 swim free @ 2:00- fastest of the day

Check HR, then 1:00 rest

Finish up with...

1 x 900 pull free w/shnorkel & choice equip, desc 300's 1-3

STROKE GROUP-

AMRAP:

3 x 25 swim in MRS at 200 setup @ :30

1 x 75 swim long & strong free @ 1:00

1* x 50 swim fast for time in MRS (same as 25's) @ 1:00

Check HR after each round, then out & back easy @ 1:30

*add 1 x 50 fast for time in each round

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, February 26, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:00- 50 ra2 la2 free drill, 75 dr-k-dr by 25's in MRS, no free

6 x 75 sw-k-sw by 25's @ 1:20 (1-3, no free) or @ 1:10 (4-6, free), desc 1-3's

Check HR, then1:00 rest

12 x 25 partner kick w/boards, all fast @ :45-

1-4 free kick

5-8 on back, 1/2way udk

9-12 fly kick

Check HR after #12, then right into...

150 drill/skulling by 25's in mrs, no free

1:00 rest

3 rounds of:

125 @ 1:45- 25 dolph kick w/bds, then 100 swim long & strong free

75 @ 1:15- 25 swim fly fast, 50 kick on back (1/2way udk)

125 @ 2:00- 25 swim fly fast, 100 kick fast w/bds

:30 rest after rd1, no rest between rds 2&3

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

With boards, finish up with AMRAP of...

1* x 50 kick fast w/bds @ 1:00

1 x 50 easy kick choice on back @ 1:15- 1/2way udk

No rest between rounds

*add 1 x 50 kick fast to each round- keep them fast!

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

Saturday, February 24, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys:

6 x 75 @ 1:20- 50 ra2 la2 free drill, then 25 kick fast free- head in water, hold buoy out in front

8 x 25 @ :30- fist free drill (fingers over thumbs), count how many strokes

:30 rest, check HR, put equip up, then continue right into...

6 x 100 @ 1:40-

50 swim long & strong free br3 or 4/2

50 drill in MRS no free

Check HR after #6, then 1:00 rest

4 rounds of:

2 x 50 swim/kick by 25's in MRS (no free) @ :55, desc 1-2

1 x 50 swim free br3 or 4/2 @ :55

1 x 100 @ 2:00 swim in MRS as follows-

25 swim 200 setup

25 swim build kick

25 kick on back fast

25 swim max effort

Get time for each 100, no extra rest between rounds

After 4th round, check HR then put on fins

With fins, finish up with AMRAP:

4 x 25 @ :40- one set of "the usual"

:20 extra rest

1 x 50 FAST @ 1:30-

25 lungbuster

25 sprint your face off!!

Go odd rounds free, even rounds no free

Warmdown a bit before you get out & thank Mike/Heather/Peter/Jackson/ etc...for keeping an eye on you this morning. See everybody on Monday Morning, have a great day!

Friday, February 23, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the warmup, put fins on for fly drilling...

18 x 25 @ :35 in 3's-

1-2, fly pull free kick drill- get head down before hands come around

#3- swim fly fast

Check HR after #18, then take fins off & get right into...

150 drill/skulling by 25's- drill should be in MRS

1:00 rest

RACE DAY SET-

3 x 175 swim in MRS @ 3:00 desc 1-3 to fast, make sure you get your time on #3

*go :10 apart, 3 people in a lane

*go in 2 groups, race somebody your speed

Once the 1st group has gone, they should do their active recovery while the 2nd group goes (8-10 mins)

2nd group gets their active recovery once they finish #3

After the 2nd group finishes, the 1st group gets back in for...

BROKEN 200- 4 x 50 race @ :10 rest (same stroke as the 175's)- how close can you get to your time from the 3rd 175?

If there is time after the 2nd group finishes their broken 200, everybody finishes up with...

With fins, 24 x 25 @ :40- the usual in sets of 4

Warmdown a bit before you get out. Do an excellent job in school today and remember, Saturday workout is here at GMU (10:30a), and NO WORKOUT ANYWHERE ON SUNDAY. Have a great day!

Thursday, February 22, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 2* rounds of:

4 x 50 @ :55- 25 ra2 la2 free drill, 25 fast udk on stomach (only 1 breath!)

4 x 75 @ 1:20- 25 choice free drill, 25 fast udk, 25 kick on back arms pointed towards ceiling

6 x 25 @ :30-

odds- 15y fast udk (max effort here!), then easy drill to the end

evens- 10y udk, 15y swim- max effort for the entire 25 here!

Check HR after 1st round, then 1:00 rest

*In the 2nd round, the drilling & swimming is in MRS, no free

Take fins off after 2nd round, then 150 easy drill/kick by 25's

1:00 rest

Two intervals here, so break into the appropriate lates before you get started:

14 x 50 in odds & evens:

odds- swim IM order by 25's @ :50- focus here is fast in & out of the turn; fly/back, then back/breast, etc

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

Check HR, then :30 extra rest before...

1 x 300 swim IM @ 5:00- 3 x 100 IM's, get time at the end

On the 5:00, get right into...

2x: {3 x 75 @ 1:15 (or @ 1:20 if needed) swim/kick/swim faster in MRS, no free

      {1 x 125 swim giddyup free @ 1:35 (or @ 1:45)

      {6 x 25 kick FAST w/bds @ :40 (except, #3-4 are fast on back @ :30, 1/2way udk)

       No rest between 1st & 2nd round; after 2nd round, continue right into...

 1 x 300 swim IM @ 5:00- 4 x 75's IM (no free), get time at the end

On the 5:00, get right into...

7 x 100 odds & evens as follows:

odds- swim long & strong free br3 or 4/2 @ 1:20 (or @ 1:30 if needed)

evens- 25 swim fly, 50 swim free or back, 25 kick on back @ 1:30 (or @ 1:40 if needed)

Check HR after #7, and take :30 extra rest (not 1:00, just :30 rest); then get right into...

1 x 300 swim IM- 75 of each stroke, focus on great turns & tempo (back) & squeeze your kick (breast)

Get time, then 100 easy

1:00 rest

Finish up with...

6 x 50 drill/choice by 25's @ 1:05, then :30 extra rest, then...

3 x 100 IM swim @ 2:30 holding BEST AVERAGE

Get HR

If there is time, finish up with...

With fins, 24 x 25 @ :40- the usual in sets of 4

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

Tuesday, February 20, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2x:

6 x 25 stroke drill @ :35- #3/5 are fast udk on stomach

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

1 x 150 swim free br3 or 4/2 (or swim backstroke), 75 long & strong, 75 add kick & go

Check HR after each round, then :30 rest

25's/75's are free in 1st rd, and mrs (no free) in 2nd rd

After 2nd round...

150 dr-k-dr by 50's in mrs (no free)

DISTANCE- big day today, get right to it...

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

      {175 swim free @ 2:00- just make interval, but nothing sloppy

      {150 swim free @ 2:00- as above (75/75)

      {350 swim free for time- how close can you get to 3:30??

      1:00 rest between rounds, check HR

      After 2nd round...

8 x 50 swim at mile gp@ :45

100 easy choice @ 2:00

6 x 75 swim at mile gp @ 1:10

100 easy choice @ 2:00

6 x 50 swim at mile gp @ :10 rest- add up times for 300 total

150 easy choice

1:00 rest

275 race for time- needs to be faster than add-up 300 above

STROKE GROUP- lots of moving parts here, pay attention to what you're doing

2 total rounds of the following-

With fins:

6x:  {udk 4 lines/surface kick to far flags/fwd ss/kick fast back to near flags, @ :50

       {"deadman" start for six max effort kicks/sprint max effort to far wall @ :40

       Check HR, then fins off

9 x 50 swim-

1-2, swim/kick in mrs (no free) @ :50, desc 1-2

#3- swim strong & even free @ :40

Check HR, then, in groups...

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

After 2nd time through...

1 x 75 race for time

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. I'll be away at the GMU conference meet on Thursday and Friday; the workouts will be posted ahead of time & Shannon & Jackson will be keeping an eye on you. Do an excellent job and be a credit to yourselves & your team while you're doing those workouts. Have a great day!

Monday, February 19, 2024- written for SCY (GMU distance- PM)

300/200

1:00 rest

With fins:

12 x 25 in sets of 4-

1-2, stroke drill @ :30

#3- swim build to fast @ :20

#4- fast udk @ :20

Go free/no free/choice by rounds of 4

Fins off

2x:

1 x 125 @ 1:45- 25 kick w/boards build to fast, 100 swim IM- fast turns

3 x 50 swim/kick by 25's desc 1-3 no free @ :50 (2nd rd these are free @ :45)

3 x 25 kick w/bds desc 1-3 @ :35/:25/:35 by 25's

:30 rest between rounds, check HR, then (after 2nd rd)...

6 x 100 odds/evens-

odds, 25 swim build to fast no free/75 choice @ 1:20

evens, swim strong & even free @ 1:10

Check HR after #6, then 1:00 rest

450 pull free w/choice equip- desc 150's 1-3 to something legit

8 x 50 swim mile gp @ :40

Check HR

450 pull free- as above

6 x 75 swim mile gp @ :55 (#4 @ 1:15, check HR)

Check HR

450 warmdown as follows-

150 dr/k/skulling by 50's

150 swim dps your choice

150 dr/k/skulling by 50's

Check HR again

Warmdown anything else you need to before getting out. Remember, 1p here to swim tomorrow, bus leaves at 3p sharp. Review the itinerary that Jamie sent out last week if you have any questions about the schedule. Get excited to race in Hampton!

Monday, February 19, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With buoys (shnorkel, if you'd like)-

300- 25 skulling/50 fist free drill br3 (if not using shnorkel)

Check HR

With boards where noted-

4 x 100 @ 1:40- 25 ra2 la2 free drill/50 drill in MRS (no free)/25 kick on back arms UP

2x:

  2 x 125 @ 2:00- 25 kick build to fast, 100 swim free/no free by 50's, fast turns

  4 x 50 kick w/boards @ :50 (@ :45 in 2nd round- hustle here)

  No rest between rounds

Check HR after 2nd round, then...

150 udk on side/skulling on back by 25's

1:00 rest

6 x 100 @ 1:20 (or @ 1:25 if necessary)-

odds, 25 swim fly build to fast turn/75 swim free (can be back)

evens- swim long & strong free, but 3rd 25 is kick on back

Check HR after #6, then 1:00 rest

2^ times through:

2x {4 x 25 kick fast for time w/boards @ :45 (#3 is @ :25, still fast)- keep track of avg time

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

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

25 easy @ 1:30

**MYSTERY 100**

The mystery 100 was 25 swim free/75 kick fast w/boards for time- trying to be faster than your avg 25 time (x4) was above (from the 25's fast kick)

^in the 2nd round, then 25's kick are dolphin kick

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

Sunday, February 19, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

1 x out & back to 25m @ 1:00- drill/fwd ss/fast udk

1 x 50 @ 1:00- kick build to fast, udk as far as possible

1 x out & back to 25m @ 1:00- swim/fwd ss/fast udk

No rest between rounds; go 2 rounds free and 2 rounds no free

Check HR after 4th round, then fins off & go a 100 easy

2 rounds of:

9 x 50 as follows-

2- swim free br3 or 4/2 @ :45- smooth & long, make interval

1- swim fast in MRS (no free) @ 1:00- get times on each 50 in MRS, figure avg

Check HR after #9, then...

50 easy choice @ 1:30

2 x 50 swim free @ :55

2 x 50 swim fast in MRS @ :10 rest- same stroke as 50's @ 1:00- how close can you get to doubling your 50 avg time?

100 easy after each round

With fins, finish up with...

9 x 100 swim/kick by 50's @ 2:00, desc 1-3's to FAST

Go free/no free/choice by 3's

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

Saturday, February 18, 2024- written for SCY (late AM after schedule change due to "phantom snowstorm")

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys:

6 x 75 @ 1:20- 50 ra2 la2 free drill, 25 superboy/supergirl freestyle kick (face in h2o)

6 x 50-

1-2, fist free @ 1:00

#3 (&6)- swim free br3 @ :45

Check HR, then...

1 x 150 drill/skulling by 25's in mrs, no free

1:00 rest

6 rounds of:

2 x 50 sw/k by 25's mrs no free @ :50, desc 1-2

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

1 x 75 swim IM, get time & desc 1-6

Check HR after each IM, then...

25 easy drill back to the starting end

After round 6, finish up with...

1 x 100 IM swim from a dive- RACE for time here!

Warmdown a bit before you get out. Thank your parents for getting you to workout on the adjusted schedule. Regular workout tomorrow morning at the St. James (10:30a). Have a great day!

Friday, February 16, 2024- written for SCY (GMU distance, PM)

300/200

1:00 rest

4 x 100 @ 1:40- 50 favorite free drill, 50 kick (desc kick 1-4)

8 x 50 @ :45 (:50)- swim/kick by 25's desc 1-4 free, and 5-8 no free

2 x 300 @ :20 rest- desc 100's 1-3 and get time; desc 2nd 300 to faster

Check HR

3x:

2 x 50 @ :55 swim desc 1-2 (IM order for some, MRS for others)

1 x 75 swim free long & strong @ :55

Check HR after 3rd time through, then 50 easy

3 rounds of:

1 x 400 swim free- 200 cruise/200 add kick & go

:15 rest

75 swim at mile gp

:10 rest

50 swim at faster than gp

:05 rest

25 jungle swim- finishing speed here!

Check HR, then 100 easy drill/choice by 25's

1:00 rest between rounds

Finish up with...

8 x 50 your choice @ :50

Warmdown as needed if necessary. Rest up real big this weekend & get excited to race next weekend. Regular workout here tomorrow morning at the AFC (8a). Have a great day!

Friday, February 16, 2024- written for SCY

Meet Warmup, then...

(Modified) Race Day!

After the warmup we went our Friday Flyday set...

With fins, 18 x 25 in sets of 6-

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

#3- swim fly build to fast @ :35

4-5, fly pull free kick drill @ :35

#6- fast udk @ :15!!

Modified Race Day today because we didn't get in yesterday; after the fly set, break into appropriate lanes for the following:

9 x 200 in sets of 3-

1- swim free cruise @ 2:40 (2:45)

2- swim 25 fly build, 175 free strong @ 2:40 (2:45)

3- giddyup the kick to make the interval @ 2:20 (2:30)

Check HR after #9, then finish up with...

1 x 175 race free from a dive

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

Thursday, February 15, 2024- written for SCY (GMU- 200 group)

After drylands...

300/200

1:00 rest

300- choice drill/fast udk by 25's

:20 rest

6 x 75 @ 1:05- 50 fist free drill br3, 25 choice drill no free

9 x 50 in sets of 3:

1-2, swim/kick by 25's @ :50 (fast turn on #1, then faster on #2)

#3- swim strong & even free @ :40

Check HR after #9, then 50 easy

1:00 rest

2 times through:

3 x 25 swim at 200 setup pace @ :25

:15 rest

2 x 50 swim at 200 goal pace @ :10 rest

1 x 25 swim finishing speed (think jungle swim here!)

Check HR, then 100 drill/choice by 25's

1:00 rest between rounds

With fins, finish up with 3 rounds of:

8 x 25 @ :40 (the usual, in 2 sets of 4)

:20 extra rest

1 x 50 fast for time- 25 dolphin kick lungbuster/25 sprint your face off- the goal is faster than your 50 SCY best time

1:00 rest between rounds

Warmdown as needed before you get out. Tomorrow morning is the last lift over at the Fieldhouse. Have a great day!

Thursday, February 15, 2024- written for SCY (PM swim for the morning group)

For anybody who can get a swim in this afternoon (after being shut out this morning after a pool issue at GMU):

600- as usual

1:00 rest

(Written on "rest" as opposed to "intervals" in the event there is no paceclock)

4 x 125 @ :15 rest-

50 ra2 la2 free drill, 75 dr-k-dr no free

6 x 75 @ :10 rest- go swim/kick/swim by 25's

1-3, all free

4-6, no free (MRS stroke is fine, but stick to one stroke)

Check HR

3 times through:

3 x 100@ :15 rest- 25 swim MRS, 50 swim smooth & long free, last 25 kick on back; desc effort 1-3 to giddyup on #3

2 x 150 @ :10 rest- swim free or back (same stroke for both, change stroke by rounds- ok)

#1- desc 50's 1-3

#2- 75 long & strong/75 add kick & go!

1 x 100 kick FAST/easy by 25's

1:00 rest between rounds, check HR

If you have time after the 3rd round...

With fins, 24 x 25 @ :15 rest (or @ :40)- the usual in sets of 4

Warmdown a bit before you get out. Be sure to thank your parents for getting you to a pool this afternoon. Regular schedule tomorrow morning back at GMU. Have a great day!

Wednesday, February 14, 2024- written for SCY (GMU distance group, PM)

300/200

1:00 rest

2x:

1 x 150 @ 2:30- drill/kick/drill by 50's (kick is udk)

6 x 50 @ :50-

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

evens- all kick w/bds, go fast/easy by 25's

No rest between rounds

1st round free, 2nd round no free

Check HR after 2nd round, then right into...

4 x 50 swim/kick no free @ :50, desc 1-4 to what you can

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

4 x 50 swim no free/free by 25's @ :45, 1st 25 is fast

Check HR, then 1:00 rest

2x:

300 swim free (or back), desc by 100's cruise/build/go

:20 rest

6 x 25 (2 x 3)-

1- swim 200 setup @ :25

2- swim max effort @ :25

3- fast udk @ :50

Check HR after #6, then out & back easy

25's in 1st round are no free; 25's in 2nd round are free

100 easy choice after 2nd round, then 1:00 rest

3 rounds of 4 x 75 @ 1:15 as follows:

1- 25 swim max effort/50 cruise

2- 50 swim max effort/25 choice

3- 75 swim max effort (check HR after you get your time)

4- 25 jungle swim (everybody together & race!)/50 drill

50 easy @ 1:30 after each round

Warmdown as needed before you get out. Make sure you're taking good care of yourself away from the pool, and stay on top of your classwork. Tomorrow afternoon here at 12:30p, drylands (just stretching) then swim. Have a great day!

Tuesday, February 13, 2024- written for SCY (GMU 500 group)

After drylands...

300/200

1:00 rest

W/fins, 4x:

2 x 25 stroke drill @ :30

1 x "30" @ :45 (go to 15y marker & back)- 

swim build to 15y|fwd ss|fast udk back to the wall

No rest between rounds

Go 2 rounds free, 2 rounds no free

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

3 times through:

2 x 125 @ 1:45- 50 swim long & strong free, 25 kick build, 50 swim free faster

3 x 50 swim/kick by 25's @ :45/:50, desc 1-3

No additional rest between rounds

For 50's sw/k, go no free/choice/free by round

Check HR after each round; 150 drill/choice by 25's after 3rd round

4 x 150 as follows:

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

50 swim faster than gp

Check HR, then 25 easy

1:00 rest between rounds

300 dr/choice by 25's after 4th 150

1:00 rest

4 x 175 as follows:

75 swim at 500 gp

:10 rest

50 swim faster than gp

Check HR, then... 

50 easy choice @ 1:30

300 dr/choice by 25's after 4th 175

With fins, finish up with...

3 x 125 swim desc 1-3 to max effort...who can break 1:00? 1:02?

Warmdown as needed before you get out. One week from today we're at the meet, get excited to race & take good care of yourself away from the pool. Tomorrow morning lift at the Fieldhouse @ 6a. Have a great day!

Tuesday, February 13, 2024- written for SCY (GMU am- distance group, modified)

After drylands...

300/200

1:00 rest

After warmup with group...

3 rounds of:

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

1 x 50* kick fast @ 1:00

1 x 250 swim free- 150 cruise, 100 add kick & change gears- get time & desc 1-3

Check HR, then :30 rest between rounds

*in 2nd round, go 50 kick fast @ 1:00, then 2 x 25 kick fast @ :10 rest;

In 3rd round, go 50 kick fast @ 1:00/2 x 25 kick fast @ :10 rest/50 kick fast

Warmdown as needed after 3rd round before you get out. Have a great day!

Tuesday, February 13, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

4x:

50 kick on back @ 1:00- 4udk on 1st 25, 1/2way udk on 2nd 25

2 x 25 kick fast udk on stomach @ :45

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

1 x 300 IM as follows:

50 kick w/bds (ez/fast by 25's), 25 drill, 25 swim build

Go fly/back/breast by 100's

:30 rest, regroup for...

8 x 25 swim (2 of each stroke, start with fly)-

odds @ :35 build

evens @ :25 all fast

Check HR after #8, then 1:00 rest

4x:

50 swim/kick by 25's in mrs no free @ 1:00- middle 25yds is fast

75 swim free (or back) @ 1:00*

No rest between rounds

*interval for 75 gets :05 faster by round (@ :45in 4th rd)

Check HR after 4th rd, then 50 easy

DISTANCE-

6 x 5-minute swims @ 6:00- increase distance swum from 1-3 & 4-6

Check HR after #'s 3&6

Finish up with 25's @ :40 w/fins...the usual in sets of 4

STROKE GROUP-

AMRAP...

1 x 25 swim mrs at opening speed of 100 (90-95%) @ :40

1 x 50 swim mrs at 2nd 50 split of 100 goal time @ :40

1 x 25 swim mrs at 100 finishing speed- think "chaos reigns!"

Check HR, then 50 easy drill

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow (and the snow today!). Remember, all workouts for this coming Saturday are here at GMU. Have a great day!

Monday, February 12, 2024- written for SCY (GMU distance- PM)

300 easy choice
200 kick
1:00 rest

With fins, 2 times through:
2 x 100 @ 1:30- 75 drill, 25 fast udk
6 x 25 @ :30- drill in secondary stroke (no free), #5-6 swim build/fast by 25's

No rest between rounds

Fins off after 2nd round, go a 50 easy; then...

3x:

2 x 100 @ 1:40- 25 drill/50 swim race pace turn, 25 fast udk

3 x 50 swim/kick by 25's, desc 1-3 to fast, no free

Check HR after each round

After 3rd round...

2 x 300 pull free w/shnorkel & choice equip @ :20r, desc 1-2

1:00 rest

8 x 50 swim at mile gp @ :40

1 x 400 swim free- 200 cruise/200 add kick

:15 rest

1 x 150 swim free at finishing speed

Check HR

50 easy @ 1:30

8 x 75 swim at mile gp @ :55 (#4 @ 1:15)

1 x 400 swim free- as above

:15 rest

1 x 150 swim freestyle at finishing speed

Check HR

5 x 50 drill/choice by 25's @ 1:05

Warmdown more if needed before you get out. Stay on top of your classwork & make sure you're ready to be away for a week- we leave a week from tomorrow. Have a great day!

Monday, February 12, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 50 ra2 la2 free drill, 25 dolph kick on side

3x:

3 x 50 @ 1:00- cup free drill (slow hands/fast feet), 25 kick fast on back

2 x 100 @ 1:40- 75 swim free (br 3/5/4-2 by 25's), last 25 drill in MRS no free

1 x 300 kick- 50 on back (1/2 udk), 25 fast kick free w/bds

Check HR, 1:00 rest between rounds

Until 6:30a...

2 x 75 swim free br 3/5/4-2 by 25's @ 1:05

4 x 25 kick fast w/bds partner style @ :40

1 x 150 @ 2:10- swim free (or back)- 75 long & strong, then 75 add kick & change gears

1 x 100 kick fast for time w/bds @ 2:00

Check HR after each 100 kick, no extra rest between rounds

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

Sunday, February 11, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of:

1 x 100 @ 1:45- 25m drill/50m kick fast/25m drill

1 x 50 @ 1:00- 35m swim build to fast, last 15m fast udk

No rest between rounds, go 2 rounds each of free/no free/choice

Check HR after each 50; fins off & 100 easy choice after last round

8 x 50 odds & evens as follows:

odds, swim smooth & long free br3 @ :45

evens- swim 25m MRS (no free) build, then last 25m free @ 1:00

Check HR, 50 easy (out & back)

1:00 rest

2 rounds of:

1 x 50 swim at 200 gp @ 1:00

out & back @ 1:00

2 x 50 swim at 200 gp @ 1:00

out & back @ 1:00

3 x 50 swim at 200 gp @ 1:00

Check HR, then 100 easy drill/choice by 50's

1:00 rets between rounds

1st round free, 2nd round no free

If there is time...

9 x 50 pull free w/shnorkel & choice equip: 3 @ :55, 3 @ :50, 3 @ 1:05 (drill)

Then work on starts until 12:15p.

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Thank your parents for getting you to workout today & get excited for our March meets. Have a great day!

Saturday, February 10, 2024- written for SCY (10:30a @ GMU)

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys:

4 x 75 @ 1:20- 50 fist free drill/25 streamlined kick (hold buoy, face in water)

8 x 50 @ 1:05-

  surface kick 1/2 way (4 lines on bottom), build

  middle 25 is swim fast free (race pace turn)

  surface kick last 12.5y, max effort

Check HR, then 150 drill/kick on back/drill by 50's, no free

1:00 rest

4 x 50 @ :50- swim no free/free by 25's, middle 25 is fast (race pace turn)

4 x 50 @ :45 free- swim long & strong/add kick & go by 25's

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

Check HR, then 50 easy choice

4 times through:

1 x 75 swim IM @ 1:20- get time, long smooth strokes here

1 x 50 swim free @ :40- cruise, but nothing sloppy

1 x 75 swim IM @ 1:20- race pace here

1 x 50 kick fast for time with boards @ 1:20

No extra rest between rounds, keep track of average time on fast 75 IM

Check HR after 4th round, then 50 easy

Finish up with...

7 x 25 swim at 200 setup speed @ :30- 2 each of fly, back & breast; #7 is easy choice

In groups-

1 x 300 IM swim from a dive (75 of each stroke)- how close can you get to your avg 75 time (x4)?

Warmdown a bit before you get out. Do some HW today & thank your parents for getting you to workout. Tomorrow at the StJ, 10:30a. Have a great day!

Friday, February 9, 2024- written for SCY (GMU distance, PM)

Meet Warmup (whatever that is for you, do it & be thorough)...

BROKEN MILE as follows:

275 swim at setup-speed @ 4:00 (get HR)

11 x 50 swim at mile gp @ :40

Check HR, then 300 easy loosen

11 x 50 swim at mile gp @ :10 rest

Check HR, then 150 easy loosen

275 swim at finishing speed

Check HR

Warmdown as needed & figure your approximate time. Get excited for the meet- two weeks until we race! Regular workout tomorrow here at AFC (8a).

Friday, February 9, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

Today after the Meet Warmup we did our Friday Flyday drilling set...

With fins, 4x through:

4 x 25 fly pull free kick drill @ :35

1 x 50 fast @ 1:00- 25 udk/25 swim fly- who can be under :25? Under :24??

Check HR after each round

Take fins off after 4th round & go 150 drill/kick by 25's

1:00 rest

12 x 50 swim free br3 or 4/2 in sets of 4 as follows:

1-4 @ :50- swim fly/free by 25's, turn end of the pool is fast

5-8 @ :45- long & strong on the way, add big kick on 2nd 25

9-12 @ :40- strong & even throughout

Check HR, then 50 easy

BROKEN 200 swim- in MRS (no free, unless granted by special exemption)

Pick from one of the options below:

4 x 50 @ :10 rest (":10r")

2 x 25/2 x 50/2 x 25 @ :10r

75/50/75 @ :10r

75/100/25 @ :10r

100/4 x 25 @ :10r

4 x 25/100 @ :10r

2 x 25/100/2 x 25 @ :10r

We'll go in groups; make sure you get your time & after you're done, get right into your active recovery (8-10 minutes). Then...

We'll finish up with...

BROKEN 200 as follows (going with the 75/100/25 because nobody chose that for the 1st broken 200):

75 swim free (cruise) @ 1:00

100 swim MRS- goal here is your 2nd 100 split from 200 MRS goal time

:10 rest

25 swim- finishing speed here!

Warmdown as needed before you get out. Do an excellent job in school today & remember we have REGULAR WORKOUT SCHEDULE this weekend. Have a great day!

Thursday, February 8, 2024- written for SCY (GMU- 200 group)

After drylands...

300/200

1:00 rest

6 x 75 @ 1:10- 50 fist free drill, 25 choice drill or kick

12 x 25 in 3's...

1-2, swim at 200 setup @ :25 (200 stroke)

#3- fast udk @ :50

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

3 rounds of:

1 x 125 swim free or back @ 1:30 (1:40)

1 x 75 swim/kick/swim faster (200 stroke) @ @ 1:15

No rest between rounds, check HR after 3rd round, then 1:00 rest

2 times through:

(the set goes 3x75/1x50, then 2/2, then 1/3; then repeat)

3 x 75 swim free @ :55 (1:00)- long smooth stroke here, just make the interval

1 x 50 swim at 200 gp

:10 rest

1 x 25 swim finishing speed

Check HR, then out & back @ 1:30

2 x 75 swim free- as above

2 x 50 swim at 200 gp @ :10 rest

1 x 25 swim finishing speed

Check HR, then out & back @ 1:30

1 x 75 swim free- as above

3 x 50 swim at 200 gp @ :10 rest

1 x 25 swim finishing speed

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

1:00 rest between rounds

After 2nd round...

3 x 100 @ 2:00- drill/kick/drill/skulling by 25's (200 stroke)

1:00 rest

Finish with...

BROKEN 200 as follows:

75 swim free @ 1:00- smooth long stroke, just make the interval

100 swim in 200 stroke- goal is 2nd 100 split of 200 goal time

:10 rest

25 swim (200 stroke)- finishing speed here!

Warmdown as needed before getting out. Be sure to stay on top of your classes & study hall hours, take good care of yourself away from the pool. Tomorrow morning 6a lift at the Fieldhouse, then swim here at AFC. Have a great day!

Thursday, February 8, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 50 @ 1:00- drill/kick by 25's as follows:

1-3, drill is free

4-6, drill is no free

Descend 2nd 25 kick 1-6

Check HR, then...

With boards, 3 rounds of:

3 x 25 partner kick @ :45- go dolph kick/fwd ss/free kick- all max effort

1 x 50 kck free on back fast for time @ 1:00- 4 udk's off each wall

1 x 150 swim free (or back)- go long & strong/add kick & go by 75's

Check HR, then :30 rest between rounds

After 3rd round...

150 drill/skulling by 25's

1:oo rest

DISTANCE-

Goal pace is mile; who can break 3:00 for the dudes, 3:10 for the ladies???

3 x 300 swim free @ 4:00- descend 2nd 150 to what you can

8 x 50 swim gp @ :50

Check HR, then...

50 easy @ 1:30

6 x 50 swim gp @ :10 rest

Check HR, then 1:00 rest

3 x 300 swim free @ 4:30 desc 1-3, get after it here!

Check HR after #3, then warmdown

STROKE GROUP-

All in MRS (no changing strokes from round to round)...

With fins, 6:25 drill @ :35

Fins off

4 x 50 swim/kick by 25's @ :55, desc to fast

:20 extra rest

1 x 75 swim for time- max effort here, get time & check HR

50 easy @ 1:30

3 x 25 swim max effort @ :10 rest- can you be faster than previous 75 by 1.5 seconds? 2 seconds?

75 easy drill @ 1:00 rest

3 x 50 swim choice/free by 25's @ :50

1x 75 swim for time- max effort here, get time & check HR

50 easy @ 1:30

3 x 25 swim max effort @ :10 rest, get time & check HR

75 easy drill @ 1:00 rest

2 x 50 swim free @ :45

1 x 75 swim for time- max effort here, get time & check HR

50 easy @ 1:30

3 x 25 swim max effort @ :10 rest, get time & check HR

125 easy drill/kick by 25's @ 1:00 rest

Finish with...

1 x 50 RACE somebody your speed- be aggressive here

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

Wednesday, February 7, 2024- written for SCY (GMU distance- PM)

300/200

1:00 rest

With fins, 3x:

6 x 25 @ :30-

odds, choice drill

evens, surface kick 1/2way, then down under for fast udk to the end

1 x 100 kick @ 2:00-

1st rd, 25 fast udk/75 choice

2nd rd, 50 fast kick on surface/50 choice

3rd rd, 75 fast choice, 25 easy

No rest between rds, check HR after each round

On the drilling, go free/no free/choice by rd

Take fins off & go 150 drill/kick by 25's after 3rd rd, then...

5 x 50 swim IM order by 25's @ :45, except #4 is a 75 swim free @ :55 (1:00)

5 x 25 swim free 200 setup for all 5 @ :25

5 x 50 sw/k by 25's @ :50, your choice of stroke, except #4 is a 75 swim free @ :50 (:55)

5 x 25 swim 200 setup no free @ :25

5 x 50 swim free br3 or 4/2 @ :40 (:45), except #4 is @ :30 (:35)

Check HR, then 50 easy

1:00 rest

4 rounds of:

1 x 100 swim free @ 1:15- cruise 1st & last 25, add kick for middle 50

2 x 75 swim free @ 1:15, desc 1-2 to giddyup, #2 is go, yo!

No rest between rounds, check HR after 2nd 75 in each round

100 easy after 4th rd

With fins, until 4:15p, finish up with...

6 x 25 @ :30-

odds swim build to race pace

evens swim 15y max effort, last 10y easy

1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 sprint your FACE OFF!

Goal time on the 50 is faster than your 50 scy best time

Change strokes after every 2nd rd.

Warmdown as needed before you get out, 

Tuesday, February 6, 2024- written for SCY (GMU- 500 group)

300/200

1:00 rest

4 x 100 @ 1:40- 25 drill, 50 kick (easy/fast), 25 skulling

4 x 75 @ 1:05- 50 fist free br3, 25 choice drill no free

600 swim- go cruise/descend by 100's

Check HR, then 1:00 rest

2x:

2 x 75 swim free @ :55 (1:00)- go long & strong/add kick by 75's

2 x 50* swim IM order by 25's @ :45 (:50), desc 1-2

*go fly/back by 25's in 1st rd, then back/breast by 25's in 2nd rd

Check HR after 2nd rd, then 50 easy choice

2 times through:

150 @ 2:15, go swim/drill/swim faster by 50's

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

150 @ 2:15- as above

4 x 50 swim at 500 gp @ :10 rest

Check HR, then right into...

75 easy @ 2:00

BROKEN 125- today it's 50/:10 rest/75, figure avg time for the 125's

100 easy choice between rounds

After 2nd round...

300 easy drill/choice by 50's

1:00 rest

MYSTERY SET-

Today we finished with a 125 from a dive, trying to be as close to your avg from the two broken 125's as possible

Warmdown as needed before you get out. Make sure you stay on top of your classwork & take good care of yourself outside of the pool. Have a great day!

Tuesday, February 6, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

3x:

3 x 25 drill @ :40

1 x 50 swim @ :40- smooth & long on the way, BIG kick on the 2nd 25

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, then put fins on

With fins, 4 times through:

6 x 25 @ :40-

  *udk 3 lines (on bottom of pool)

  *swim 2 stroke cycles max effort

  *streamlined kick on belly to the end

1 x 100 kick on back @ 2:00- everybody has to break 1:00 or it doesn't count

No additional rest between rounds

Check HR after each 100 kick

After last round, take fins off & get right into 150 drill/kick by 25's

Two groups today...

DISTANCE-

All @ 2:00 rest...

400 swim free- 50 cruise/50 add kick & go

600 swim free- 100 cruise/100 add kick & go

900 swim free- 150 cruise/150 add kick & go

STROKE GROUP-

Anything done "between the flags" is max effort swim

Anything done "inside the flags" is fast udk

With fins...

We'll go through a series of swims done with the above stipulations ("inside" vs. "between") in mind

50's @ 1:00

75's @ 1:30

100's @ 2:00

1 round free, 1 round no free

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

Monday, February 5, 2024- written for SCY (GMU distance- PM)

300/200

1:00 rest

4x:

75 dr-k-dr by 25's @ 1:15

2 x 50 sw/k by 25's @ :45, desc 1-2 (same stroke as 75 drill)

Go 2 rds free, 2 rds no free

Check HR after last round. Then...

With shnorkel & buoy, 2 times through:

6 x 25 @ :30-

odds, choice drill

evens, skulling

300 swim or pull free (one of each), desc 100's 1-3

Check HR after each round, then :30 rest

4x:

1 x 100 @ 1:20- 25 swim no free with race pace turn/75 choice

1 x 150 @ 1:50- swim free br3 or 4/2, go 75 long & strong/75 add kick & change gears

No rest between rounds, check HR after last 150, then 50 easy

3 rounds of:

5 x 75 swim mile gp @ :55

Check HR after #5, then get right into...

25 easy choice @ :55

1 x 50* swim faster than goal pace

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

*after 2nd rd, 100 swim ftp; after 3rd rd, it's a 150 ftp

Finish up with...

1 x 900 pull w/shnorkel & choice equip, desc the 300's 1-3 to what you can (hand touch @ 600, ok)

Warmdown as needed before you go. Drylands tomorrow at 12:30p, then we swim in groups. Make sure you're on top of your classwork, study hall hours, etc...Remind your professors about missing class while you're away at the conference meet. Have a great day!

Monday, February 5, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

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

1-4, free

5-8, no free

Check HR, then break into groups...

Meet Warmdown-

All @ 2:00 rest

20 min swim

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

10 min kick (100 on back w/4 udk's, then 50 w/bds)

Check HR, then...

Finish up with partner-kick 25's w/boards @ :45 (4 free, 4 no free) until 6:25a, then get out to write down "best/least-best/differently or better" on the board before you go.

Non-meet/kicking-

6 x 75 @ 1:15-

25 dolphin kick w/bds build to fast, 50 drill in MRS no free

:30 rest, check HR, then...

2 times through:

3 x 100 @ 1:40- dolph kick fast wbds/50 swim MRS wRP turn/kick breast wbds

6 x 50 swim/kick by 25's-

odds, free @ :45

evens, MRS no free @ :55, desc 1-3 to something JUICY

2 x 75 kick fast w/bds @ 1:30- target your SCY 100 free goal time

No rest between rounds, check HR after last 75 in each round

50 easy @ 2:00 after 2nd round

Finish up with...

4 rounds of:

4 x 50 kick BEST AVERAGE @ 1:10* (even rounds @ :55) w/bds

1 x 100 free @ 2:00-

25 cruise

50 add big fat kick, make a move here

25 kick on back, halfway fast udk, then easy

No rest between rounds, check HR after last 50 kick in each round

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

Sunday, February 4, 2024- SCY @ GMU (during the 11-12 meet session)

1 x 600- 300/200/100

1:00 rest

After warmup (fins on for drilling & kicking)...

5 rounds of:

2 x 150 swim free @ 2:10- 75 long & strong, 75 add kick & change gears; get time, desc 1-2

1 x 100 swim IM @ 2:00- get time & desc 1-5

No additional rest between rounds, check HR after each IM

With fins, finish up with AMRAP...

3 x 25 @ :40-

odds- 15y fast/10y drill

#2- swim all fast

1 x 50 swim @ 1:00- RACE, partner-style or jungle swim is ok

Change strokes after every 2 rounds

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

Saturday, February 3, 2024- written for SCY (9:10a @ GMU while 11-12 meet session is going on)

1 x 600- 300/200/100

1:00 rest

After warmup (drilling & kick/swim 50's), we went...

5 rounds:

2 x 150 swim free (or back) @ 2:10- 100 long & strong/50 add kick & go

1 x 100 swim IM @ 2:00- get time & desc 1-5 to something JUICY!

50 easy after 2nd & 4th rounds

With fins, we finished up with...

AMRAP:

5 x 25 @ :40-

odds- 15y swim max effort/10y drill

evens- all swim max effort

1 x 50 swim @ 1:00- RACE here! Same stroke as 25's

Alternate free/no free by round

Warmdown a bit before you get out. Do some HW today, don't wait until tomorrow to do it all at once. Workout tomorrow morning is 8:30a here at GMU. Good luck to anybody racing this weekend. Have a great day!

Friday, February 2, 2024- written for SCY (GMU- distance, PM)

Warmup on your own ("Meet Warmup") as needed, then change into your suits for...

1000 for time FAD- everybody races together

Warmdown as needed before you go. Remember, tomorrow morning is early here at the AFC (6:30a in the water). Have a great day!

Friday, February 2, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we put on fins for the Friday Fly Drilling set- 

15 x 25 @ :35, 2 fly pull free kick drill and 1 swim fly build

1:00 rest, check HR

Then we went a quick 75/50 set (no fins)-

4x:

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

50 swim/kick by 25's (same stroke as 75) @ :45, get time & desc 1-4 to max effort

1:00 rest, check HR

Then we put fins back on for:

3 rounds of:

3 x 75 swim desc 1-3 to fast for time @ 1:30

:30 extra rest after #3

1 x 50@ 1:00- lungbuster/swim by 25's FAST- target your best 50 SCY time here!

No rest between rounds

Go free/no free/choice by rounds

Take fins off after 3rd round, check HR

Until 6:30a, we finished up with partner sprint 25's @ :45 in rounds of 4

Go free/no free/choice (and then repeat until 6:30a) by rounds of 4

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

Thursday, February 1, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

W/shnorkels & buoys:

5 x 100 @ 1:40- 50 fist free drill, 50 kick fast hold buoy (face in water)

8 x 50 @ 1:10- 

1-4, 25 ra2 la2 free drill, 25 choice skulling

5-8, choice drill/skulling by 25's

:30 rest, take off equip

8 x 25 fly pull free kick drill @ :35 (#'s 3&6 are fast udk)

1:00 rest, check HR

4x:

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

75 swim fly (build)/udk AF-AF then dolph kick on side/choice drill, by 25's @ 1:30

No rest between rounds, check HR after 4th round

DISTANCE-

175 swim free @ 2:10- 100 cruise/75 add kick

3 x 50 swim mile gp @ :50

175 swim free- as above, but faster

5 x 50 swim mile gp @ :50

175 swim free- as above, fastest of the day

7 x 50 swim mile gp @ :50

Check HR, then easy back to the start end for...

1 x 900 pull free w/shnorkel & choice equip, desc 300's 1-3 to giddyup! Hand touch at 600 to check time

STROKE GROUP-

5 times through:

75 swim IM @ 1:20

2 x 50 swim/kick by 25's in MRS (no free) @ :55 desc 1-2

75 swim IM @ 1:20- faster than 1st 75

100 swim/kick in MRS (same stroke as 50's) FAST for time @ 2:00

Check HR after each 100, but no additional rest between rounds

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, January 31, 2024- written for SCY (GMU pm- 500 group)

300/200

1:00 rest

Warmup- your choice (about 15 mins), then...

6 x 100 @ 1:25- 

odds, 25 swim build no free/75 long & strong free

evens- 75 swim choice/25 fast udk

Check HR, then right into...

12 x 50 swim in sets of 4:

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

5-8, swim IM order by 25's @ :45- fast turns throughout

9-12, stronger but still even free @ :40

Check HR, then 1:00 rest

2 times through:

3 x 175 swim free @ 2:00 (@ 2:10 if necessary)- 100 cruise/75 add kick & go

:15 rest

1 x 75 swim at 500 gp @ 1:15

2 x 175 as above

:15 rest

2 x 75 swim at 500 gp @ 1:15

1 x 175 as above

3 x 75 swim at 500 gp @ 1:15

Check HR, then 100 easy choice

After 2nd set...

1 x 900 pull free w/shnorkels & choice equip, descend the 300's 1-3 to giddyup! Hand touch at 600 to get time for last 300

Finish up with...(going these 125's because not all of you got to do them yesterday at the end of workout):

1 x 125 race free from a dive

Warmdown as needed, make sure you're on top of your classwork early in the semester. Have a great day!

Tuesday, January 30, 2024- written for SCY (GMU distance- 500 group)

200 kick/300 easy choice

1:00 rest

W/shnorkels & buoys:

3 x 100 @ 1:30- 75 fist drill, then last 25 kick fast (head down/hold buoy)

4 x 50 drill/kick by 25's no free @ :55 (no equipment)

4 x 50 swim/kick by 25's @ :45 (same stroke as previous 50's)

6 x 100 odds/evens as follows:

odds- swim free long & strong @ 1:15

evens- swim IM desc 1-3 @ 1:30

:30 rest after #6, check HR; then...

6 x 50 swim free strong & even @ :40

6 x 50 swim free-

odds, 200 setup @ :35

evens, giddyup! @ :45

3 rounds of:

100 @ 2:00- 25 drill/50 swim race pace turn/25 drill or skulling

4 x 75 swim at 500 gp @ 1:00 (@ 1:10 if needed)

4 x 25 "jungle swim" @ :25

Check HR after each round, then :30 rest

After 3rd round...

300 easy drill/choice by 50's; then...

MYSTERY SET-

Today we went 1 x broken 125 (50/:10 rest/75), then

3 x 125 swim @ 3:00 desc 1-3 to max effort- how close can you get to your broken 125 time?

Warmdown as needed before you go. Tomorrow morning regular lift at the Fieldhouse, then swim here. Have a great day!

Tuesday, January 30, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

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

4 x 25 swim @ :35 (odds build; evens are 15/10)

3 x 100 swim/kick by 50's desc 1-3 @ 1:40

No rest between rounds

Go 1st round free, 2nd round no free (but all the same stroke in rd 2)

1:00 rest after 2nd round, check HR

5 rounds of:

75 @ 1:15- 25 swim fly (build), 50 kick on back (fast udk's)

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

2 x 25 swim in MRS (no free) @ :25 (#1 is 200 setup, #2 is max effort)

Check HR after each round, then out & back @ 1:00

DISTANCE-

AMRAP...

350 swim free br3 or 4/2 @ 4:45- 200 cruise/150 add kick & go

7 x 50 swim at gp @ :50

350 pull free w/shnorkel & choice equip, get time & descend from round to round

Check HR, then 1:00 rest between rounds

STROKE GROUP-

AMRAP...

2 x 50 swim @ :45- go cruise/add kick by 25's

1 x 50 choice drill in MRS @ 1:30

4 x 50 swim MRS at 2nd 50 split of 100 goal time @ 1:00

Check HR after each round, then out & back @ 1:00

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

Monday, January 29, 2024- written for SCY (GMU- distance, PM)

300/200

1:00 rest

4 x 125 @ 2:00-

odds, alternate drill/kick by 25's

evens, alternate swim/kick by 25's (desc swim 25's)

Go 1-2 free, 3-4 no free

7 x 100 @ 1:30-

odds- 25 kick fast/75 easy choice (#3 is 50 kick fast/50 choice; then 5 is 75/25; #7 is all kick fast)

evens- 25 kick on back, 50 swim fast turn, 25 kick on back; four fast udk's throughout

9 x 50 in sets of 3-

1-2, swim IM order by 25's, focus on fast turns

#3- swim free br3 or 4/2 @ :40 (#6 @ :35, #9 @ :30

1:00 rest, check HR

2 x 350 @ 4:30 swim free- 75 cruise/75 add kick (x2), last 50 kick fast w/bds

Check HR/:30 rest

6 x 75 swim at mile gp @ 1:00

2 x 350 @ 4:30 swim IM (75 of each), last 50 kick fast w/bds

Check HR/:30 rest

8 x 50 swim at mile gp (minus :01) @ :40

2 x 350 pull free w/shnorkel & choice equip @ 4:30- last 50 kick fast w/bd & shnorkels

Check HR/1:30 rest

6 x 100 swim free holding best average @ 2:30

Warmdown as needed before you get out. Get excited for a big week of training; tomorrow is three weeks out from the day you leave for the meet. Have a great day!