Monday, April 29, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

W/boards & shnorkels...

6 x 75 @ 1:20- 25 dolph kick w/bds, 50 catchup free drill

9 x 150 in 3 sets of 3 as follows:

1-2, 100 swim free, 50 kick w/bds desc 1-2 to what you can @ 2:30; #2 needs to be legit

#3- 3 x 50 kick max effort w/bds @ 1:00* 

*in rd2 go 3 x 50 @ :10 rest; in rd3 go 3 x 50 tombstone kick @ 1:10

Check HR after each round, then :30 extra rest

5 rounds of:

3 x 50 @ 1:00* as follows:

  1- swim/kick with boards by 25's

  2- kick with boards/swim by 25's

  3- swim/kick with boards by 25's

1 x 25 fast udk on stomach @ :30- max effort here!

1 x 50 kick max effort with boards @ 2:00

No additional rest between rounds

Check HR after each 50 kick

*interval on the 3 x 50 gets :05 faster by round, except 4th rd all 3 x 50 @ 1:00 again; 5th rd @ :45

Warmdown a bit before you get out. Do an excellent job in school today & get excited to A) race this weekend; and B) move outside next Monday (day after the meet). Make sure you've asked your parents to "commit" you for the WVU meet in May. Have a great day!

Saturday, April 27, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

4 x 25 drill @ :30- breast pull free kick drill (choice drill in 4th round)

1 x 50 @ :40- fast udk on stomach/kick on back by 25's

No rest between rounds

After 4th round, check HR & take fins off & get right into...

4 x 50 swim (fast turn)/drill by 25's in MRS @ 1:00 (no free)

Check HR again, then 1:00 rest

3 times through:

4 x 25 in MRS (no free) as follows-

  1-2 @ :35, 15y swim max effort/10y drill

  #3- all swim max effort @ :25

  #4- all drill @ :35

4 x 100-

odds, swim strong & even free (or back) @ 1:20

#2*- swim back/breast by 50's @ 1:30

#4*- swim breast/free by 50's @ 1:30

*even 100's get faster from round to round

1 x 250 swim free br3 or 4/2 (or back), get time & desc 1-3

Check HR after each round, then out & back easy

1:00 rest between rounds

Finish up with...

11 x 100 kick as follows:

odds- straight kick w/boards @ 2:00, gets faster from 1-6

evens- 4 x 25 partner kick w/boards @ :45, NASCAR formation! Fwd ss at midpool on odd's

Warmdown a bit before you get out. Remember, NO WORKOUT ANYWHERE TOMORROW. Regular schedule resumes on Monday Morning 4/29; that will be our last week before we move outside (after the FISH Derby Meet). Wear your sunscreen & stay hydrated if you have to be outside this weekend. Have a great day!

Friday, April 26, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After our Meet Warmup, we got into our Friday Flyday set...

4 times through:

4 x 25 @ :35- fly pull free kick drill (#4 can be choice fly drill)

1 x 50 @ 1:00- fast udk on stomach/swim fast fly by 25's

No rest between rounds of 4, check HR after each 50

After last round, take off fins & get right into...

1 x 150 kick/drill by 25's- build the kick to fast

Check HR again, then 1:00 rest

Our RACE DAY set today was:

6 x 75 broken as follows-

25 swim at 200 set up (fast/light on the legs)

:10 rest

50 swim max effort

We'll go in two groups, so these wound up being @ 3:00 (two heats in each group)

Change strokes after 3 x 75 (last 3 x 75 can be free)

DISTANCE-

3 x 350 swim desc 1-3 to max effort @ 6:00- who's going to get under 3:30?!?

Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT ANYWHERE ON SUNDAY, 4/28. We'll have regular workout tomorrow morning here at GMU (10:30a-12:15p). Have a great day!

Thursday, April 25, 2024- written for SCY (GMU- distance)

After warmup with the team...

3 rounds of:

1 x 125 swim strong & even free br3 or 4/2 @ 1:25

1 x 125 swim stronger, still even free br3 or 4/2 @ 1:45

4 x 25 race pace swim as follows:

Rd1- 4 x 25 swim @ :35, get avg

Rd2- 4 x 25 swim @ :10 rest, get avg

Rd3- 4 x 25 swim @ :40, get avg

Check HR after each round, then 50 easy

After 3rd round...

Your choice (something fast) from a dive.

Warmdown a bit before you get out. Make sure you aren't neglecting your self-care as you prepare for finals- stay hydrated, eat well and get your rest. Have a great day!

Thursday, April 25, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

W/shnorkels & boards, 

6 x 75 @ 1:20- 25 dolph kick w/bds, 50 ra2 la2 free drill- mind your body line

8 x 25 partner kick w/bds @ :40-

odds, 15y fast, 10y easy

evens, all fast

Go 4 free, 4 dolphin kick

Check HR, then equipment off & 100 easy dr-k-dr-skulling

1:00 rest

9 x 100 as follows:

1- 25 fly pull free kick drill, 50 drill in MRS (no free), 25 fast udk @ 1:45

2- 25 swim fly build, 50 swim MRS (same as drill above) fast turn, 25 fast udk @ 1:30

3- swim free br3 or 4/2 or backstroke @ 1:15- smooth here, make the interval

No rest between rounds of 3, check HR after #9, then 50 easy

1:00 rest

2 rounds of:

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

2 x 50 swim IM order @ :50- fast turns here

2 x 50 swim s/e free or back @ :40- as above

2 x 50 sw/k by 25's in MRS (no free) @ :50, desc 1-2 to what you can

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

DISTANCE-

350 @ 5:00-

  200 smooth & long, 150 add kick & change gears

350 @ 5:00-

  150 smooth & long, 200 add kick & change gears

Check HR, then right into...

50 easy @ 1:30

7 x 50 swim at mile goal pace @ :45

Check HR & warmdown

STROKE GROUP-
9 x 100 as follows:

1- 75 50 drill, 25 skulling @ 1:30, then 25 swim max effort @ :30

2- 50 drill/skulling by 25's @ 1:10, then 50 swim max effort @ 1:00

3- 25 choice @ :50, then 75 swim max effort

Check HR, but no additional rest between rounds

Change strokes for last 3 x 100 if you'd like

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, April 23, 2024- written for SCY (GMU- distance)

After warmup with the big group...

3 rounds of:

1 x 250 swim free br3 or 4/2 @ 3:00-

  150 long & strong

  100 add kick to change gears

3 x 50 swim IM order by 25's @ :50- fast turns/breakouts

5 x 50 swim at goal pace @ :45/:40/:10 rest by round

1 x 75 swim faster than goal pace- finishing speed here!

Check HR, then out & back easy

1:00 rest between rounds

After 3rd round...

4 x 50 drill/choice by 25's @ 1:00

MYSTERY SET

(today we went a 175 race for time)

Warmdown a bit before you get out. Stay on top of your classwork & get excited to race this weekend. Have a great day!

Tuesday, April 23, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

3 x 100 @ 1:45- 75 dr/k/dr by 25's, last 25 kick on back w/arms pointed UP

6 x 50 swim free br3 or 4/2 build to race pace turn, then choice drill no free @ :55

1 x 150 swim/kick by 25's- same stroke as you drilled on 2nd 25 of 50's above; desc 50's 1-3

Check HR, then out & back easy

No free for 2nd 25 drill (on the 50's) and 150 swim/kick in 2nd round

2 rounds of (DISTANCE> only one round):

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

5* x 50 swim IM order by 25's @ :55- RACE PACE TURNS throughout (*4 is 75 free @ :55)

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

Check HR, then easy back to the starting end.

DISTANCE-

3 x 450 as follows:

250 swim free br3 or4/2 @ 3:15- go 150 long & strong, last 100 add kick

3 x 50 swim at goal pace @ :50*

1 x 50 swim faster than goal pace- get time, think finishing speed here!

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

*in 2nd round, 50's goal pace are @ :45; in 3rd round, @ :10 rest

After 3rd round...

MYSTERY SET

(today we went a 450 race for time, need to be faster than your 500 goal time)

STROKE/IM GROUP-

AMRAP:

100's @ 2:00 as follows:

25 swim at 200 set up, get time

25 drill

Check time & right into...

50 swim max effort- should be faster than 2nd 50 split of 100 goal time

Change stroke after every 3 x 100's

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

Monday, April 22, 2024- written for SCY

Happy Earth Day

1 x 600- 300/200/100

1:00 rest

3 times through:

6 x 25-

odds, 1/2 udk, fwd ss at midpool, then skulling to the end @ :45

evens, swim build @ :25

3 x 50 kick w/bds desc 1-3 to what you can @ :55* (#2 is on back)

No rest between rounds

*interval gets :05 faster by round

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

150 kick/drill choice by 25's- build the kick to fast on each length

1:00 rest

5 rounds of:

1 x 50 kick on back @ :50- at least half of each length is udk

1* x 50 kick max effort w/bds @ 1:00

1 x 150 @ 2:30 swim free or back- desc the 3 x 50 (cruise/add kick/giddyup)

Check HR after each round, out & back if you'd like

*add 1 x 50 w/bds to each round

Everybody goes the following, in groups of two...

125 for time- 100 swim IM, 25 kick free w/bds

MAX EFFORT here, get your time

Then, finish up with...

AMRAP:

75 kick max effort w/bds

Get out...

25 fast udk from a dive

Get time, can you be faster than your 125 time???

Warmdown a bit before you get out. Do an excellent job in school today & remember we only have this week and next before we move outside. Have a great day!

Sunday, April 21, 2024- written for LCM (at the StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 8 x 100 @ 1:50 as follows:

50- 15m fast udk, then drill to the end;

50- 35m swim build tempo, then last 15m max effort udk

Go 4 free, 4 no free

Check HR, then fins off for a 100 easy

1:00 rest

16 x 50 as follows:

1-6 @ :50-

odds, 15m fast udk/35m free swim build

evens, 35m swim mrs (no free) build, last 15m max effort udk

7-10 @ :45- all swim strong/even free br3 or 4/2

11-16 @ :50 (2 sets of 3)-

1- 15m swim max effort mrs (no free)/35m cruise free

2- 25m swim max effort mrs (same stroke as #1)/25m cruise free

3- 35m swim max effort mrs (same stroke as #1-2)/15m max effort udk

Check HR after #3&6, then out & back easy

1:00 rest...

BONUS 50's:

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

Check HR, then 100 easy

1:00 rest

AMRAP:

1 x 150 swim free br3 or 4/2 @ 2:20- 50 giddyup/100 cruise

2 x 50 swim max effort on :10 rest in mrs (no free)

:30 rest, check HR

1 x 150 swim free as above, except 100 giddyup/50 cruise

2 x 50 swim max effort @ :55 in mrs (same stroke as above)

:30 rest, check HR

1 x 150 swim free as above, except entire 150 is giddyup (get time)

2 x 50 swim max effort @ 1:05 in mrs (same stroke as above)

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

You can change strokes on the 50's after each round (after 3x: 150/2 x 50)

Finish up with...

4 x 15m sprints from a dive- focus on explosive udk's & breakouts

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. Two more weeks until we race our first LCM meet of the season, then we move outside. Have a great day!

Friday, April 19, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 6x:

2 x 25 @ :40-

#1, drill

#2, fast udk (can be on stomach- but be underwater)

1 x 50 @ 1:00- 25 fast udk/25 swim- this is fast (same stroke as drill 25), target your best 50 time

No rest between rounds

Go 3 rounds free, 3 rounds no free

Check HR after each round; after last round, fins off & get right into...

150 kick/drill by 25's- build the kick

1:00 rest

3 rounds of 6 x 50 as follows:

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

3- swim in MRS (no free) @ :50*, avg time gets faster by round (NOT descend)

*interval adds :05 in each round (@ :55 in 2nd round, @ 1:00 in 3rd round)

No rest between rounds, check HR after each round

After 3rd round, 100 easy choice, then get out for...

Talk about goal pace/"aerobic power"/upfront speed (and differences between the three)

With fins, finish up with...

AMRAP:

6 x 25 @ :40-

odds, 15y max effort/10y easy choice

evens, all swim max effort

1 x 50 @ 1:00- 25 fast udk on stomach/25 swim max effort- all max effort, target best 50 time

Change strokes by round

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

Thursday, April 18, 2024- written for SCY (GMU- distance)

After warmup with the big group...

2 rounds of:

4 x 75 @ 1:00- 50 cruise/25 add kick

4 x 50 swim at gp @ :40

Check HR, out & back easy

4 x 75 @ 1:00- 25 cruise/50 add kick

4 x 50 swim at gp @ :40

Check HR, 50 easy

4 x 75 swim at gp @ 1:05

Check HR, 100 easy

1:00 rest between rounds

After 2nd round, finish up with...

1 x 450 pull w/shnorkel & choice equip- desc the 150's to what you can (hand touch at 300, ok)

Check HR, then right into...

250 drill/kick on back by 50's

Make sure you're on top of all your projects/assignments/study hall hours as the semester winds down. Keep up the good work in the weight room, too. Have a great day!

Thursday, April 18, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

32 x 50 in sets of 8 as follows:

1-8 @ :55- go drill/kick by 25's; drill is free (1-4) then no free (5-8); kick is half udk

9-16 @ :50- swim/kick by 25's, fast in/out of turns; 4 free, 4 no free (same stroke as drill above)

17-24 @ :45- swim IM order by 25's, fast in/out of turns; fly/back, back/breast, breast/free, free/fly- 2x

Check HR, :30 rest

25-32 @ :40- swim strong/even free br3 or 4/2

Check HR again, then 50 easy

1:00 rest

Two options today...

DISTANCE-

3x through:

150 @ 2:00- swim free br3 or 4/2, desc the 3 x 50 to something legit

3 x 50 swim/kick by 25's @ :50- IM order by 50 (50 fly, 50 back, 50 breast)

5 x 50 swim at mile goal pace @ :50* (*gets :05 faster by round; 3rd rd @ :40)

250 swim free br3 or 4/2- giddyup here, 3rd rd should be fastest of the day- who can break 2:30?!?

Check HR after each 250, then out & back easy @ 1:30

IM Group-

AMRAP:

6 x 50 odds/evens as follows:

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

evens- swim IM order (by 50) @ :50 (swim #2 fly, #4 back, #6 breaststroke)

1 x 150 swim1 x 150 free br3 or 4/2 @ 2:20- desc 50's 1-3 to something legit (hand touch at 100, ok)

1 x 150 swim IM fast for time- will be different from round to round

1st rd, 100 IM, 50 kick w/bds

2nd rd, 2 x 75's IM (no free)

3rd rd, 50 of each stroke (no free)

4th rd, 25 fly/50 back/50 breast/25 free

Check HR after each rd, then out & back easy

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for LCM. Have a great day!

Tuesday, April 16, 2024- written for SCY (GMU- all groups)

300 easy choice/200 kick

1:00 rest

With fins, 3 rounds of:

3 x 25 @ :40- surface kick to 12.5y/fwd ss/fast dolph kick UNDER to the end

1 x 75 @ 1:00- drill/swim/drill by 25's- build the 25 swim to fast

No rest between rounds

Change up the strokes from round to round if you'd like

After 3rd round...

Check HR/fins off/out & back easy; then...

18 x 50 in 3 sets of 6:

1-3, swim strong & even free (or back) @ :45*

4-6, kick w/boards @ :55- stronger effort by round

No rest between rounds of 6

Check HR after #18, then 50 easy

*interval on 50's swim gets :05 faster by round- don't get sloppy as you work harder

Two options today:

DISTANCE-

8 x 350 as follows:

1- 200 cruise/150 add kick & change gears @ 4:15

2- 150 cruise/200 add kick & change gears @ 4:15

3- 150 strong & even/50 choice on back (hand touch, check time)/150 go!

Check HR after #3&6, then out & back easy

After #6...

MYSTERY SET-

Today we went 7 x 50 swim at goal pace @ :45/150 easy choice/7 x 50 swim at goal pace @ :10 rest

STROKE GROUPS/SPRINTERS/IM'ers-

AMRAP:

2x{75 cruise free @ 1:00- focus on udk's, long & even stroke

    {3 x 25 swim at 200 setup @ :25 (same stroke for all 3, change stroke by round if you'd like)

    {:15 rest after the 25's

3 x 50 swim @ 1:00 (same stroke as 25's)-

1- 20y max effort/30y smooth & long

2- 30y max effort/20y smooth & long

3- max effort for time, go in groups

Check HR after #3, then 50 easy between rounds

Warmdown a bit before you get out, Jamie & Ryan will be back tomorrow. Have a great day!

Tuesday, April 16, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards, 2 rounds of:

4 x 75 @ 1:30- 25 superhero kick (no board), 50 6kicks & switch free drill

4 x 25 kick free w/boards @ :35 (in 2nd round go 6 x 25 kick partner style @ :45)

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

Two groups today...

DISTANCE-

6 x 350 @ 4:30 (or @ 4:40) as follows:

1- 200 cruise/150 add kick

2- 150 cruise/200 add kick

3- 150 strong & even/50 choice on back (hand touch, check time)/150 change gears & go

Check HR then out & back easy after 3&6

After #6...

MYSTERY SET-

Today we finished with 7 x 50 goal pace @ :55

Check HR & warmdown

STROKE GROUP-

Talk about "goal pace" and the effects of varying intervals on goal pace training...

AMRAP:

6 x 25 @ :35- odds are drill, evens are swim at 200 setup- all in MRS

4 x 50 swim at 200 Goal Pace @ 1:00- go your pace here no matter what it takes

Check HR then out & back easy

1:00 rest between rounds

For the last round, we'll go the 50's goal pace @ :50- (different level of stress) how close can you come to holding your time from the 50's gp @ 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, April 15, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

18 x 25 in sets of 4:

1-4 drill free @ :40

5-8, swim free br3 or 4/2 @ :30- target "200 setup"

9-12, drill in MRS (no free) @ :40

13-18, partner kick w/boards @ :45

Check HR, then 100 dr-k-dr-skulling in MRS

1:00 rest

3 rounds of:

1 x 150 drill/kick on back/drill by 50's @ 2:30

3 x 50 swim/kick by 25's @ :50 (same stroke as 150), desc 1-3 to what you can

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

4* x 50 kick w/boards as follows:

odds, fast/easy by 25's @ :50

evens, all fast @ 1:00

*add 4 x 50 kick to each round, same way as first 4

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

Warmdown a bit before you get out. Do an excellent job in school today & get excited to swim outdoors (less than THREE WEEKS!). Have a great day!

Sunday, April 14, 2024- written for LCM @ StJ (10:30a, non-ISCA group)

1 x 600- 300/200/100

1:00 rest

With fins & shnorkel:

8 x 50 @ 1:00-

odds, 15m fast udk/20m 6k switch free drill/15m fast udk on stomach

evens, 15m fast udk/35m superhero kick

Drop shnorkel...

6 x 50 @ 1:00-

Odds- 15m fast udk, 35m mrs stroke drill

Evens- 15m fast udk, 35m swim build to max effort

Check HR, then fins off & easy 100

1:00 rest

Check HR

3 rounds of:

3 x 50 @ 1:05 (@ 1:10 in 3rd round)- 10m fast udk/25m swim build to race pace/15m drill (in MRS)

2 x 50 swim strong & even free br3 or 4/2 @ :50* (@ :45 in 2nd round, @ :40 in 3rd round)

1 x 50 swim max effort in MRS (same stroke as 1st 3 x 50) @ 1:30

Check HR after fast 50

No additional rest between rounds

Finish up with...

300 pull free w/shnorkel & buoy- desc 100's 1-3 to what you can (hand touch at 200, ok) @ 4:30

3 x 100 swim strong & even free br3 or 4/2 @ 1:30

300 pull free- as above, but desc 100's to faster

Check HR

If there is time...

With fins:

Partner sprints (50's) w/fins @ 1:00

Warmdown a bit before you get out. Regular schedule at GMU all week- everybody is finally back on the same training track. Make sure you're ready for the week ahead at school & have a great day!

Saturday, April 13, 2024- written for SCY (@ GMU 10:30a, for non-ISCA group)

1 x 600- 300/200/100

1:00 rest

Only three here today; so, each athlete picked something to work on (strokework, skill, etc...). After that, we got into...

3 rounds of:

4 x 25 (all one stroke) @ :40- 

odds, choice stroke drill

evens, swim from a dive

4 x 75 as follows:

1- 25 swim backstroke (focus on tempo), 50 swim strong/even free @ 1:20

2- 50 swim backstroke (25 tempo/25 add kick), 25 udk on stomach fast @ 1:20

3- all swim strong & even free br3 or 4/2 @ 1:00 (be under :55)

Hop out for last 75...

4- all swim backstroke @ 1:20- tempo/add kick/max effort by 25's

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

Warmdown a bit before you get out. Enjoy your time off this weekend, but use your time wisely. Have a great day!

Friday, April 12, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels, 4 rounds of:

2 x 50 fist free drill @ 1:00

2 x 25 superhero kick (no boards) all fast @ :45

1 x 50 swim fast free @ :45 (no shnorkel in even rounds)

No rest between rounds

Check HR after 4th round, then 150 drill/skulling by 25's

1:00 rest

3 x 200 as follows:

1- swim free @ 3:00, 50 fist br3/50 swim (desc swim 1-2)

2&3 @ 3:30 in MRS (no free), 50 drill/50 swim (desc swim 50's 1-2)

Check HR, then 150 drill/kick on back by 25's- all breaststroke

Talk about backstroke/breaststroke from the meet ("experiment" with kickboards)

Ideally, we've got to be better swimming the IM with...

* a "tempo" based backstroke, and

* a "kick driven" breaststroke

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

6 x 50 @ :50/:45 swim back/breast by 25's (2 @ :50, 1 @ :45)

6 x 50 swim @ :45/:40 back/breast by 25's (2 @ :45, 1 @ :40)

6 x 50 swim breast/free by 25's all @ :40

Check HR

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for the LCM season. Tomorrow morning here at GMU at 10:30a, but NO WORKOUTS THIS WEEKEND for anybody who raced last week down at St. Pete's. Have a great day!

Thursday, April 11, 2024- written for SCY (GMU- distance)

After warmup with the big group...

4 x 75 @ 1:10- 50 swim fast turn, 25 udk

4 x 50 swim at goal pace @ :45

1 x 450 swim free- desc 150's to what you can

Check HR, then out & back easy

4 x 50 swim at goal pace @ :40

1 x 450 as follows-

150 swim/kick by 25's (desc 50's 1-3)

300 swim strong & even

Check HR, then out & back easy

4 x 50 swim at goal pace @ :10 rest

1 x 450 as follows:

300 pull w/shnorkel, buoy & your choice equip- desc 100's 1-3 to what you can

Hand touch, check time

150 swim max effort free

Warmdown a bit before you get out. Stay on top of your class work & study hall hours. We'll go pacework again next week on Tues/Thurs. Have a great day!

Thursday, April 11, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through (75's with buoys):

4 x 75* @ 1:30- 50 fist free drill br3, 25 skulling

6 x 25 partner kick w/boards @ :45

No rest between rounds

*drill in 2nd round is no free, still w/buoys

3 rounds of:

6 x 25 swim-

odds @ :25 at 200 setup

evens @ :45 at max effort

1 x 150 @ 2:30- swim/kick/swim faster by 250's (same stroke as 25's above)

3 x 50 swim strong & even free or back @ :45 (3rd rd @ :40)

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

No extra rest between rounds

With fins, finish up with:

25's swim partner sprint @ :40 (every 4th 25 is fast UDK @ 1:00, then change stroke

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for LCM. Have a great day!

Tuesday, April 9, 2024- written for SCY (5PM @ GMU)

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50 in 4 sets of 3:

1-2 @ 1:00- 25 udk fish drill, 25 ra2 la2 free drill

#3 @ :40- 25 fast udk on stomach, 25 kick fast on back

Check HR after #12, then fins off and right into...

150 kick/drill by 25's- build the kick, drill is no free

1:00 rest

3 rounds of:

6 x 50-

odds, swim IM order by 25's with fast turns @ :55*

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

1 x 150 swim free or back @ 2:20- go cruise/add kick/max effort by 50's

1** x 50 kick max effort for time w/boards @ 1:00

No rest between rounds, check HR after 150 swim & last 50 kick in each round

*odd 50's (IM) get :05 faster by round, 2nd rd @ :50, 3rd rd @ :45

**add 3 x 50's kick each round (4 in 2nd rd, 7 in 3rd rd); 3rd rd the 7 x 50's are @ 1:10

100 dr-k-dr-skulling by 25's after 3rd round, then 1:00 rest

Finish up with...

6 x 150 @ 2:45 (9 x 150 if we have time) as follows:

1- 50 kick max effort w/bds, then 100 swim strong & even free or back

2- 100 kick max effort w/bds, then 50 easy choice

3*- all kick max effort for time

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

*in 3rd round, #3 will be 3 x 50 kick max effort @ :10 rest (w/bds)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & start thinking about your goals for LCM. Have a great day!

Monday, April 8, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

12 x 75 @ 1:20 in 3 sets of 4:

1-2, 50 breast pull dolph kick (w/flip turns), 25 fast udk

3-4, 50 choice drill, 25 fast udk

Check HR after #12, then 150 drill/skulling by 25's

1:00 rest

4 times through:

2 x 100 @ 1:40- 50 swim, 50 kick w/bds desc 1-2

1 x 125 @ 1:45- 100 swim IM, 25 kick fast udk

1 x 75 swim free br3 or 4/2- think "finishing speed" on the IM here

Check HR after each round, then out & back easy

Change stroke on the 100's swim/kick after the first 2 rounds

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

AMRAP:

4 x 25 partner kick @ :45- kick w/boards & race your partner here!

1* x 50 kick FFT on back @ 1:00

No rest between rounds

*add 1 x 50 kick fast in each round

Warmdown a bit before you get out, and do a great job in school today. Be sure to spend some time thinking about your goals for LCM this Summer. Have a great day!

Monday, April 1, 2024- written for SCY (8:30a @ GMU)

1 x 600- 300/200/100

1:00 rest

3 times through:

4 x 75 @ 1:20- 25 dolph kick on board (build), 50 kick on back (1/2way udk)

4 x 50 swim/kick by 25's @ :55* desc 1-4 to what you can

No rest between sets

*interval for the 50's sw/k gets :05 faster by round

Go free/no free/choice by round for the 50's sw/k

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

100- dr/k/dr/skulling by 25's

1:00 rest

Anybody racing this week in St Pete's:

12 x 50 in sets of 4 as follows:

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

3-4, swim IM order by 25's (no free) with FAST TURNS

Check HR after #12, then put fins on...

With fins, finish up with 4 rounds of:

6 x 25 @ :40- odds are 15y swim fast/10y easy; evens are all swim fast (these can be partner sprint)

1 x 50 swim max effort @ 1:00- target your 50 SCY best time here, same stroke as the 25's above

No rest between rounds, change stroke by rounds

Check HR after each round

After 4th round, take off fins for...

Work on starts until 10a

Anybody NOT racing in St. Pete's this week:

4 times through...

5 x 50 swim IM order by 25's @ :55- FAST TURNS throughout; except...

  >#4 is a 75 swim free br3 or 4/2, also @ :55

1 x 150 swim desc the 3 x 50 1-3 to giddyup- hand touch at the 100 to check time

Check HR after each 150, then go an out & back easy

Odd rounds the 150 is free, even rounds it's no free

After 4th round, put fins on & finish up with...

Until 10a...

Sets of 4 x 25 @ :40- the usual, change stroke after each round of 4 x 25

Warmdown a bit before you get out. Enjoy your last day off from school, make sure you're ready for the week ahead. For those of you traveling to the meet, remember your goggles/suit/cap, sunscreen and WATER BOTTLE. Have a safe trip to St. Pete's, get excited to race!