Friday, May 31, 2024

Friday, May 31, 2024- written for SCM (outside at CCF)

Meet Warmup, then...

RACE DAY!!

After our Meet Warmup we did some fly drilling with fins:
16 x 25 in sets of 4-
1-3, fly pull free kick drill @ :40
#4- 1/2 fast udk on stomach, 1/2 swim fast fly- all @ :20
No rest between rounds of 4
Take fins off after #16 and get right into...
150 drill/skulling by 25's- don't rush the skulling


RACE DAY set for today was...

All in MRS, 2 times through:
  {25 drill/25 race for time, get time
  {25 drill/50 race for time, goal is 25 time x2, plus :01 (for turn)
  {25 drill/75 race for time, goal is 25 time x2, plus :02 (for turns)
No set interval for the 25 drill (maybe @ :40, maybe @ 1:00- depends on when everybody finishes)
After 2nd round...
3rd set will be...
25 race @ 1:00
50 race @ 2:00
75 race @ 3:00
The goal of the 3rd round is to be as fast on each of those swims as the first 2 rounds, minus the drill

I'd like to go through the above set (the entire set) a 2nd time, in your choice of stroke (all one stroke)

Warmdown a bit before you get out to help with the lanelines. Do an excellent job in school today and be sure to wear your sunscreen if you have to be outside. Look for an email about the Sunday workout schedule. Have a great day!

Thursday, May 30, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100
1:00 rest

3 x 300 @ 5:00 as follows (by 300)-
1- fist drill br3/choice drill MRS (no free) by 50's
2- swim free/swim MRS (same stroke as even 50 drill above, no free) by 50's
3- swim/kick by 50's, desc 100's 1-3
Check HR

With fins:
6 x 75 @ 1:30- 
25 fly pull free kick drill, 50 breast pull w/dolph kick (do your flip turns)
:30 extra rest, take fins off, then continue right into...
8 x 25 @ :45-
odds, swim fly build
evens, choice drill- but 1/2 is fast udk on stomach
Check HR, then 1:00 rest

7 times through...
75 swim IM @ 1:30, get time & descend 1-7 to max effort here
125 @ 1:50 (@ 1:45?) swim strong & even free br3 or 4/2, hold a good stroke, don't get sloppy
No rest between rounds. After last round...
100 easy drill
1:00 rest

Finish up with...
1 x 100 IM race in heats

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our June meets. Tomorrow morning here at CCF for RACE DAY. Have a great day!

Tuesday, May 28, 2024

Tuesday, May 28, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
1:00 rest

With fins, 3 times through:
6 x 25 (odds @ :40 drill/evens @ :30 fast udk on stomach)
1 x 50 sw/k by 25's @ 1:00- fast in & out of the turn
No rest between rounds
Go free/no free/choice by round
Take fins off after 3rd round, then 1:00 rest

One time through...
4 x 75 @ 1:30- swim (fast turn)/drill/kick on back (1/2way udk) by 25's
4 x 25 kick max effort w/bds @ :45
4 x 75 as above, no free
4 x 75 swim strong & even free br3 or 4/2 @ :50
6 x 50 swim IM order by 25's- fast turns throughout, @ :55
Check HR

Two options today:

DISTANCE-
4 x 50 swim at mile goal pace @ :55
1 x 350 swim long & strong free, get time
5 x 75 swim at mile goal pace @ 1:15
1 x 350 swim free, faster
6 x 50 swim at mile goal pace @ :10 rest
1 x 350 swim free, fastest of the day
Check HR, 125 easy drill/kick by 25's

STROKE GROUP-
AMRAP:
5 x 25 @ :45 in main race stroke ("MRS"); 1-4 race, #5 is drill
1* x 50 swim at 2nd 50 split of 100 goal time @ 1:00, get time
25 easy back to the starting end @ 1:30
No extra rest between rounds
*add 1 x 50 in each round, up to 4 x 50, then back down (50's back down @ 1:10)


Warmdown a bit before you help with the lanelines. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!

Monday, May 27, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
1:00 rest

With shnorkels/buoys/boards:
4 x 75 @ 1:30- 25 dolph kick w/bds, 50 fist drill w/BIG kick
5 x 50 kick w/bds @ 1:10- desc to max effort, get time
Check HR, drop equipment & go 100 dr-k-dr-skulling by 25's
1:00 rest

4 rounds of:
4 x 25 kick w/bds max effort @ :40- partner kick, ok
1 x 75 race @ 2:00- 75 sw in first rd; then 50 sw/25k in 2nd rd; then 25/50; 75 kick in 4th rd)
No rest between rounds
Check HR after each round; after 4th round get pulling equipment & get right into...

1 x 450 pull free w/shnorkel, buoy & paddles (if you'd like), desc 150's to giddyup!
Check HR

6 times through:
4 x 25 kick w/bds max effort @ :40- partner kick (except one partner goes :02 behind, tries to catch up)
:20 extra rest
1 x 50 swim fast for time IM order by 25's @ 1:00
No additional rest between rounds; race a different partner each round if you'd like, but they're all fast.

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


Warmdown a bit before you help with the lanelines. Stay well hydrated today & wear your sunscreen if you have to be outside. Regular schedule resumes tomorrow morning here at CCF. Have a great day!

Sunday, May 26, 2024- written for SCM (outdoors at CCF, 8:30a)

1 x 600- 300/200/100
1:00 rest

3 rounds of:
4 x 25 drill @ :40- all same stroke
4 x 50 swim/udk* by 25's @ 1:00 (same stroke as 25's)
No rest between rounds
Go free/no free/choice by round
*for udk's, go 3 breaths, then 2 breaths, 1 breath and then ZERO breaths (by 50's) in each round

3 rounds of:
150* swim free br3 or 4/2 (NOT every stroke) @ 2:15
3 x 50 swim/kick by 25's desc 1-3 to max effort @ :55 (go fly, back, breast by round)
No rest between rounds
*150 free is (by round):
-100 long & strong, 50 add kick & go
- 75/75
50/100
Watch time for each round (150)
Check HR after last 50 in each round
After 3rd round...
150 easy choice drill/skulling by 25's- don't rush the skulling
1:00 rest

Finish up with:
3 x 150 swim free (as above), desc 1-3 to what you can
3 x 150 swim IM* @ 3:00- descend 1-3 to max effort
*IM is 25 fly/50 back/50 breast/25 free

If there is time...
udk out & backs from the side of the pool- be explosive & race your teammates!


Warmdown a bit before you help with the lanelines. Do some homework today & be sure to wear your sunscreen if you have to be outside. Tomorrow morning here again at CCF (again, at 8:30a). Have a great day!

Friday, May 24, 2024

Friday, May 24, 2024- written for SCM (outside at CCF)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we did some fly drilling...

With fins, 4 times through:
3 x 25 fly drill @ :40- fly pull free kick drill (choice fly drill in 4th round)
1 x 50 swim/udk by 25's @ :40- this is fast!
No extra rest between rounds
Check HR after 4ht round, then take fins off & go 150 kick/skulling by 25's
1:00 rest

STROKE GROUP-
AMRAP:
75 drill-swim-choice by 25's @ 2:30
75 race from a dive @ 3:00- max effort, get time
3 x 25 race @ :10 rest, max effort here- needs to be faster than your 75 time
25 easy @ 1:30
No additional rest between rounds
Go 1st three rounds in MRS, then change strokes if you'd like

DISTANCE-
4 times through:
300 as follows:
odds 50's choice (drill, swim/kick, etc... your choice)
even 50's swim desc 1-3 to giddyup!
After last 50 get HR, then right into...
50 drill @ 1:30
1 x 175 race free- goal is faster than your 200m free goal time (how close can you come to your 200 YARD best time?!?)
Check HR then 25 easy


Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Be sure to stay hydrated and wear your sunscreen if you're going to be outside this weekend. Sunday and Monday at 8:30a here at CCF. Have a great day!

Thursday, May 23, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
1:00 rest

3x:
2 x 50 drill/kick by 25's @ 1:05
1 x 75 sw-dr-sw (faster) by 25's @ 1:20
No rest between rounds
Go free/no free/choice by round
Check HR after 3rd round, then...

5 x 75 @ 1:30- go swim/kick/swim by 25's (one stroke for all 5) and desc 1-5 to fast!
Check HR
1:00 rest

3 rounds of:
2 x 100 @ 1:25- 50 long & strong, 50 add kick & go
5 x 50 swim/kick by 25's in MRS (no free) @ :55, desc to fast; #4 is swim free @ :45
Check HR after last 50 in each round.
No rest between rounds

DISTANCE-
One time through:
450 swim @ 7:00- desc the 150's to what you can
2 x 75 max effort @ :15 rest (@ 3:00)
300 swim @ 5:00- 2nd 150 faster than last 150 of 450
2 x 75 max effort @ :15 rest (@ 3:00)
100 easy choice
150 race @ 3:00
3 x 50 @ :10 rest, max effort
Check HR, then finish up with...

600 pull w/shnorkel & choice equipment, desc 200's to what you can


STROKE GROUP-
3 times through:
4 x 25 swim max effort @ :45*
50 drill @ 1:30
1 x 50 race (same stroke as 25's)- get time, should be within :01 seconds of avg 25 time (x2)
25 easy @ 1:30
*25's in 2nd round @ :35, and in 3rd round @ :10 rest- but still fast!
After 3rd round, 50 easy, then finish up with...

75 race for time!

Warmdown a bit before you get out. Do an excellent job in school today, be sure to wear your sunscreen if you have to be outside this afternoon. Have a great day!

Wednesday, May 22, 2024

Tuesday, May 21, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
1:00 rest

14 x 75 (odds & evens) as follows:
odds @ 1:30, 25 kick w/boards build, 50 drill
evens @ 1:20, 25 kick w/boards, 50 swim (same stroke as drill), desc 1-7 to fast
Check HR, then 1:00 rest

4 x 50 swim strong & even free br3 or 4/2 @ :50
4 x 50 swim IM order by 25's @ :55- fast turns throughout
4 x 50 swim strong-er but still even free br3 or 4/2 @ :45
Check HR, then 50 easy choice
1:00 rest

Two options today, pick one...

STROKE GROUP-
6 rounds of:
1 x 75 swim in MRS (not free) @ 1:30- 50 race, 25 drill (get time for 50)
3 x 50 swim free (or back) at 2nd gear @ :50
1 x 75* swim in MRS (same stroke as 1st 75) BROKEN: 3 x 25 race @ :10 rest
*3 x 25 should be faster (per 25) than 50 time (per 25)
Get time for 75, check HR then out & back easy between rounds
3rd & 6th rounds can be free (on the 75's)

DISTANCE-
3 times through:
250 swim free br3 or 4/2 @ 4:00- long & strong here
5* x 50 swim @ :55- 4 goal pace, 1 faster than goal pace
400 pull free w/shnorkel & choice equip, gest faster from round to round
Check HR after each round, then out & back easy
*add 1 x 50 to goal pace in each round; last 50 in each round (#5, or #6 or #7) is faster than pace


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

Tuesday, May 21, 2024

Monday, May 20, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
1:00 rest

One warmup for everybody, then either a swimdown from the meet or kicking.

4 x 75 @ 1:30, dr-k-dr by 25's (choice)
4 x 75 @ 1:25, dr-sw-dr by 25's (one stroke for all 4)
4 x 75 @ 1:20, sw-k-sw by 25's (same stroke as previous 4)
Check HR
1:00 rest

Swimdown from the meet:
All @ 2:00 rest-
20 min swim
12 min pull w/shnorkel (150 with paddles, then 150 without)
10 min kick- 100 w/bds, 50 on back
Check HR after each 
100 choice/skulling by 25's before you get out

KICKING-
5 rounds of:
4 x 25 partner kick w/boards @ :45- fwd ss at midpool, race your partner here
2 x 50 swim strong & even free br3 or 4/2 (or swim backstroke) @ :45
1 x 50* kick fast for time
Check HR after each round, then out & back easy
* the 50 kick for time will be a different distance in each round


Warmdown a bit before you get out. Do an excellent job in school today and get excited for the stroke set or the distance set tomorrow. Have a great day!

Sunday, May 19, 2024- written for LCM (9a @ StJ)

1 x 600- 300/200/100
1:00 rest

With fins:
12 x 50 @ 1:05-
odds, 15m fast udk/35m stroke drill
evens, 35m swim build to race pace/15m fast udk
Go 4 free, 4 no free, 4 choice (all one stroke)
Check HR after #4, then take fins off & get right into...
100 drill/kick by 50's
1:00 rest

12 x 50 in sets of 4:
1-2, swim strong & even free br3 or 4/2 @ :50
3-4, swim MRS (no free) build to race pace at 35m, then 15m max effort udk; @ 1:05
Check HR after #12, then 100 easy choice/skulling by 25's
1:00 rest

5 rounds of:
1 x 150 swim free br3 or 4/2 (or swim back) @ 2:30- desc the 3 x 50 to giddyup here!
4* x 50 in main race stroke as follows-
  1- 35m swim build, 15m drill @ 1:00
  2- 35m swim build to FASTER, 15m drill @ 1:00
  3- 35m swim fly build to race pace, 15m drill fly @ 1:30
  4- all swim max effort in main race stroke
  * 1,2 & 4 are all the same stroke (no free)
Check HR after #4, then out & back easy choice @ 1:30
No additional rest between rounds.

If there is time, finish up with...
25's partner sprint @ 1:00 as follows:
1-3, race max effort
#4- max effort race UDK on stomach
Change stroke for 1-3 from round to round. Be sure to race your partner here!


Warmdown a bit before you get out. Enjoy your time off today, but make sure you're ready for the week ahead at school. Regular schedule this week back at CCF. Have a great day!

Thursday, May 16, 2024

Friday, May 17, 2024- written for short course

For anybody racing this weekend at WVU, do your Meet Warmup, then the following:

With fins:
16 x 25 @ :40- 3 fly pull free kick drill, 1 swim fly build to fast
Fins off, 50 easy...
Then:
16 x 50 in sets of 4:
1-4, drill/kick by 25's in MRS @ :55
5-8, swim/kick by 25's in MRS @ :50
9-12, swim IM order by 25's @ :50
13-16, swim strong & even free br3 or 4/2 @ :45
Check HR, then 100 easy loosen and get out- see you at the meet!

For anybody NOT racing this weekend:
After your 600, get into the 16 x 25 w/fins fly drill from above; then do the 16 x 50 as above. Then...

5 rounds of:
3 x 50 swim/kick by 25's @ :50- go IM order by 50's (one each of fly, back & breast), FAST TURNS
1 x 150 @ 2:30- swim free br3 or 4/2 (or go backstroke- pick one stroke & stick with it); get your time & desc 1-5 to giddyup!
1 x 75 kick fast for time w/boards- max effort here! Get time, then easy kick back to the other end
50 easy drill @ 1:30 between rounds, but no additional rest between rounds
After 5th round...
1 x 600 pull with shnorkels & choice equip, desc the 150's 1-3, last 150 is smooth & long stroke
Check HR before you get out.


Warmdown a bit before you get out. Stay out of the sun this weekend if you can swing it, and remember we'll get back to our regular workout schedule at CCF on Monday. Have a great day!

Thursday, May 16, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
(PW's group, do your Thu warmup)
1:00 rest

With fins, 3 times through:
4 x 25 drill @ :35- except #3 is fast udk on stomach
1* x 50 kick fast on back @ :40
*add 1 x 50 kick in each round; PW's group, in 3rd round, go the 3 x 50 kick @ :50, desc 1-3
Check HR after 3rd round, then take fins off & get right into...
150 kick (build)/skulling by 25's
1:00 rest

3 rounds of:
4 x 50 swim strong & even free br3 or 4/2 @ :50- #3 is swim MRS at race pace/choice by 25's
1 x 75 @ 1:20- swim free br3 or 4/2 (or backstroke) desc the 25's to giddyup
No rest between rounds, check HR after each round
75 dr-k-dr by 25's after 3rd round

12 x 50 as follows (PW's group, go straight to last set w/fins..."the usual"):
1- 20m swim max effort, 30m drill
2- swim 30m max effort, 20m drill
3- swim all 50m at race pace, max effort
4- all drill
No rest between rounds of 4. All 50's @ 1:20

With fins, finish up with...
20 x 25 @ :40 in sets of 4, "the usual" as follows:
1- half fast half easy
2- half easy half fast
3- all drill
4- all fast
No rest between rounds of 4
Check HR after  #4 in each round
Change strokes after each round of 4


Warmdown a bit before you get out & get excited to race this weekend at WVU! No workout tomorrow, but I'll post a workout on the blog if anybody is able to get to a pool in the afternoon. Workout is on Sunday with Heather at the StJ (she sent out an email), then regular workout schedule resumes next Monday Morning back here at CCF. Have a great day!

Tuesday, May 14, 2024

Tuesday, May 14, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
1:00 rest

With shnorkels & buoys:
6 x 75 @ 1:30- 25 superhero kick on stomach, 50 ra2 la2 free drill
5 x 100 @ 1:50- 50 swim/drill (build swim), 50 kick w/bds fast-easy by 25's
Check HR, then 1:00 rest

15 x 50 in sets of 3's-
1-2, sw/k by 25's in MRS (no free) @ :55, desc 1-2
#3- all fast kick w/boards @ 1:10
For last 6 x 50's stroke can be your choice
Check HR, then 50 easy

Two options today:

DISTANCE-
3 times through:
150 swim free br3 or 4/2 @ 2:15- change gears by 50's, big kick on 3rd 50
2 x 50 swim IM order by 25's @ :55 (no free)- fast turns throughout
350* swim strong & even free- get time, effort increases from round to round (*400 in 2nd rd; 450/3rd)
Check HR; after everybody finishes
5 x 50 @ :55- goal pace (1-4), faster than goal pace on #5
Check HR again, then out & back easy @ 1:30


STROKE GROUP-
AMRAP:
In MRS...
4 x 50 swim @ 1:05 at 2nd 50 split of 100m goal time
75 dr-k-dr by 25's @ 1:40
1 x 50 swim max effort (same stroke as 4 x 50) @ 1:00- get time, check HR
25 easy choice @ 1:30
No extra rest between rounds.
Every 3rd round can be freestyle


Warmdown a bit before you get out. Do an excellent job in school today, get excited to race this weekend in WV, and enjoy your morning off tomorrow. Have a great day!

Monday, May 13, 2024

Monday, May 13, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
1:00 rest

2 times through:
4 x 50 drill/dolph kick on side @ 1:05
2 x 100 @ 2:00 kick, desc 1-2 (25 kw/bds, 50 k/back, 25 kw/bds)
No rest between sets. Change strokes if you'd like on the drill from round to round
Check HR after 2nd round, then...

6 x 100 @ 1:50- 75 dr/sw/dr by 25's (swim is fast), last 25 is fast udk on stomach
Change stroke after 3 x 100 if you'd like
1:00 rest, check HR again

4* rounds:
4 x 25 partner kick w/bds @ :45- fwd ss at midpool; race your partner here!
3 x 50 swim/kick by 25's @ :55, desc 1-3 to fast (change stroke from round to round)
2 x 100 kick @ 2:00- 75 max effort, get time (last 25 easy choice)
1 x 150 @ 3:00swim free or back, change gears by 50's so 3rd 50 is max effort
Check HR after 75's kick & 150 swim
No extra rest between rounds
*in 4th round, the 150 swim is 3 x 50 kick max effort @ :10 rest, subtract to get time; how close can you get to your avg time from the 2 x 75's kick?


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

Sunday, May 12, 2024

Sunday, May 12, 2024- written for SCM (outdoors at CCF)

Happy Mother's Day!

1 x 600- 300/200/100
1:00 rest

With fins, 
16 x 25 in sets of 4 as follows:
1- dolph kick on side @ :40
2- fly pull free kick drill @ :40
3- swim fly build to fast @ :40
4- fast udk on stomach @ :30
No rest between sets of 4
Check HR after #16, then take fins off & go the 100 dr-k-dr-skulling by 25's
1:00 rest

We'll call this an "Add 1" set...4 times through of:
2 x 75 as follows:
  1- 25 swim fly build, 50 choice breaststroke drill @ 1:30
  2- 25 swim fly build, 50 swim breaststroke @ 1:20
1* x 100 swim strong & even free br3 or 4/2 @ 1:25
1 x 75 @ 2:00- 25 dolph kick w/boards fast, 50 swim fly/breast by 25's, also fast
No extra rest between rounds; check HR after each round
*Add 1 x 100 free @ 1:25 in each round (4th round is 4 x 100)
After 4th round, get right into 150 drill/skulling by 25's 
1:00 rest


For the rest of workout we'll do some wall-kicking into fast underwater dolphin kicking in groups of 6-8; the goal is to race everybody in your group, trying to be as explosive as possible with your underwaters.


Warmdown a bit before you get out. Make sure you're ready for the week ahead at school, and be sure to fuss over your mum today, ALL DAY. Tomorrow morning back here at 5a, it'll be chilly, so have your parka. Have a great day!

Saturday, May 11, 2024

Friday, May 10, 2024- written for SCM (outdoors at CCF)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went a Friday Fly Day drill set...

With fins, 4 rounds of:
3 x 25 fly pull free kick drill @ :40
1 x 50 swim/kick fly @ :40
:20 rest after 1st & 3rd round
The 25's drill in 3rd round are your choice, but still fly drill
Take fins off after 4th round, then 150 kick (build)/skulling by 25's
1:00 rest


RACE DAY SET:

3 times through-
(go :10 apart throughout)
75 race, get time (probably @ 2:00 or 2:15)
3 x 25 race @ :40* (same stroke as 75)
Check HR, then go 50 easy
Add times up for 150 total in each round
*in 2nd round, 25's are @ :30, then in 3rd round the 3 x 25's are @ :10 rest
1:00 rest between rounds
After 3rd round...
1 x 250- odd 50's stroke drill, even 50's choice

Finish up with...

BROKEN 150- 3 x 50 race @ :10 rest, same stroke as 75/3 x 25 above.


Warmdown a bit before you get out. Do an excellent job in school today & get excited for LCM on Sunday at the St. James. Have a great day!

Thursday, May 9, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
1:00 rest

W/shnorkels & boards, 2 rounds of:
2 x 75 @ 1:30- 50 ra2 la2 free drill, 25 dolph kick with boards
6 x 25 @ :40- drill in MRS (no free), but #'s 3-4 are kick FAST w/boards
No rest between rounds
Check HR after 2nd round, then 50 easy
1:00 rest

4 times through:
150 swim free br3 or 4/2 @ 2:30- change gears by 50's, big kick on 3rd 50
3 x 50 in MRS (same stroke you drilled above) @ :55* as follows:
  #1- swim/drill by 25's
  #2- all swim fast turn
  #3- swim/kick by 25's
No rest between rounds
*the 50's in even rounds are @ :50
Check HR after 4th round, then 50 easy

AMRAP:
In MRS; every 3rd round can be free
50 swim fast @ 1:00
50 easy @ 1:30
2 x 50 swim fast @ 1:00
50 easy @ 1:30
3 x 50 swim fast @ 1:00
75 drill/kick/drill @ 2:00
Check HR after last 50 fast
No extra rest between rounds


Warmdown a bit before you get out. Do an exxcellent job in school today & get excited to race in WV next week. Have a great day!

Tuesday, May 7, 2024

Tuesday, May 7, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100
1:00 rest

With fins:
15 x 25 @ :35, going 4 drill/1 fast udk on stomach; drills are:
1-4, breast pull free kick
6-9, breast pull w/dolph kick
11-14, choice drill, but all the same stroke
Check HR, then easy back to the starting end & take fins off

15 x 50 @ :55 in rounds of 3:
1-2, swim/kick by 25's in MRS no free (same stroke for both) desc 1-2
#3- fast kick with boards
For the last round of 3, we'll go @ 1:00, no free
Check HR then 50 easy

15 x 75 in sets of 5 as follows:
1-5 @ 1:30- go swim/drill/swim faster by 25's
6-10 all swim strong/even free @ 1:05
11-15 @ 1:20 swim IM by 25's (no free)
Check HR, then easy back to the starting end

Until the end ("UTE"):
  {1 x 100 swim strong/even free br3 or 4/2 @ 1:30
  {3 x 50 @ 1:00 swim in MRS desc 1-3 to max effort (no free), get your time for #3
Every 3rd round go the 100 swim IM and the 50's swim free desc to max effort


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

Monday, May 6, 2024

Monday, May 6, 2024- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100
1:00 rest

Great job racing at the meet this past weekend! Today we'll do a quick warmup then swimdown from the meet. Start thinking about your "best/least-best/differently or better" talk so we can do those this week.


12 x 75 @ 1:30-
1-4, drill/kick/skulling by 25's- kick is udk to the breakout, then free kick on side
5-8, kick on back/drill/kick with boards (build to fast) by 25's
9-12, swim dps/drill/swim build to 200 set up, by 25's
Check HR, then 1:00 rest

All @ 2:00 rest:
20 min swim
12 min pull w/shnorkel (paddles if you'd like, but only for 200 at a time, then off for 200)
10 min kick- 100 on back (focus on udk's), then 50 fast with boards
Check HR after each


Warmdown if you need to. Be sure your parents know we're here for the rest of the Summer (regular schedule until June 13, then it changes a bit). Have a great day!

Thursday, May 2, 2024

Friday, May 3, 2024- written for SCM (outdoors at CCF, 6:30-8a)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went the following fly set...

With fins, 3x:
4x 25 fly pull free kick drill @ :40 (choice fly drill in 3rd round)
1 x 50 swim fly/kick on back by 25's @ 1:00- this is fast
1 x 50 dolph kick fast w/boards @ :30- hustle to make this interval!
Check HR, then fins off after 3rd round, get right into...
150 drill/skulling by 25's
1:00 rest, then...

Modified speedset set prior to the meet this weekend...

3 rounds of (same stroke on 25's & 50 at the end):
3 x 50 swim strong & even free br3 or 4/2 @ :50
4 x 25 in MRS @ :40-
  1- swim build (think, 200 set up)
  2- 15m max effort, then 10m drill
  3- all swim max effort
  4- all stroke drill
1 x 50 swim as fast as you can while being comfortable
Check HR, then 50 easy between rounds
Change stroke on 25's/last 50 from round to round if you'd like


Warmdown a bit before you get out, be sure to thank your parents for getting you here on short notice today. Stay hydrated today, out of the sun & get excited to race this weekend. Have a great day!

Thursday, May 2, 2024- written for SCY

1 x 600- 300/200/100
1:00 rest

With fins:
6 x 75 @ 1:20- 50 breast pull w/dolph kick w/flip turns & wide press, 25 fast udk
6 x 50 @ 1:00- 25 fly pull free kick drill, 25 kick free on back w/arms pointed up
Check HR, then fins off and right into...
150 kick/drill by 25's, build the kick on each 25 to max effort
Check HR again, then 1:00 rest

15 x 50 as follows:
3- swim strong even free br3 or 4/2 @ :40
3- swim fly/breast by 25's @ :50
3- swim free as above
2- swim fly/breast @ :45
3- swim free as above
1- swim fly/breast @ :40
Check HR, then 50 easy choice

Two options today...

DISTANCE- 
One round of the longer free can be pull
(Bonus "street cred" for anybody who swims the first 25 of each of the repeats fly...)

225 swim free br3 or 4/2 @ 3:00
325 swim free @ 4:00
425 swim free @ 5:00
Check HR then out & back easy @ 1:30
6 x 50 swim at goal pace @ :45
Check HR, then 50 easy
1:00 rest

250 swim free br3 or 4/2 @ 3:15
350 swim free @ 4:15
450 swim free @ 5:15
Check HR then out & back easy @ 1:30
6 x 75 swim at goal pace @ 1:10 or 1:15
Check HR, then 50 easy
1:00 rest

275 swim free br3 or 4/2 @ 3:30
375 swim free @ 4:30
:30 extra rest, check HR
475 race for time, goal is 500 goal time or faster
Check HR, then warmdown


STROKE GROUP-
2 times through (3 if we can swing it)...
1st time through is MRS (no free), 2nd time through is your choice, but all one stroke

4 x 25 swim at 200 set up from a dive @ 1:00
Check HR then 50 easy @ 1:00 after #4
4 x 50 swim at 200 goal pace @ 1:00
Check HR then 50 easy @ 1:00 after #4
4 x 50 swim max effort @ 1:00
Check HR then 50 easy
1:00 rest between rounds


Warmdown a bit before you get out. Do an excellent job in school today & get excited for OUTDOORS TOMORROW AT CCF (6:30-8a)! All the info for the meet this weekend is on the club website, distance session is first on Saturday afternoon. Have a great day!

Tuesday, April 30, 2024- written for SCY (GMU distance)

After warmup with the team...

6 x 400 as follows:
odds- cruise with a smooth, long stroke @ 4:30 or 5:00
evens- descend to max effort; #2 should be at least as fast as what you went on #1, @ 5:00 or 5:30
Check HR after evens

Finish up with 1 x 250 warmdown, odd 50's kick on back/even 50's drill choice


Tomorrow morning here at 6:30a, last workout this week (nothing Friday). Next week we start the 7-8a schedule in the Rec Pool. Hope your exams are going well, have a great day!

Tuesday, April 30, 2024- written for SCY

1 x 600- 300/200/100
1:00 rest

With fins, 3 times through:
3 x 50 @ 1:00- flypull free kick/fast udk on stomach, by 25's
2 x 75 @ 1:20- swim/kick/swim faster by 25's (same stroke as 50's above)
1 x 50 kick fast with boards @ :30
No rest between rounds, stroke on 50's & 75's in 3rd round is your choice
Check HR after 3rd round, then fins off for...
150 kick/drill (MRS) by 25's, build the kick
1:00 rest

15 x 50 (@ :50 & :40)...
1- swim fly/back @ :50
2- swim all back @ :50
3- swim back/breast @ :50
4- swim strong & even free br3 or 4/2 @ :40
5- all kick free w/boards for time @ :50
Check HR after #15, then 50 easy
1:00 rest

DISTANCE-
300 cruise @ 4:30/300 for time @ 5:00
300 cruise @ 4:30/300 for time @ 5:00- faster then #2
300 cruise @ 4:30/300 race- fastest of the day
Check HR, then 50 easy
Finish  w/50's gp @ :50, as many as time will allow

STROKE GROUP-
3 times through:
3 x 100 swim strong & even free @ 1:20/50 swim at gp @ 1:00
2 x 100 swim s/e free @ 1:15/2 x 50 swim gp @ :50
1 x 100 swim swim s/e free @ 1:10/3 x 50 swim gp @ :10 rest
Check HR, out & back easy @ 1:30
Change strokes on 50's gp in 3rd round if you'd like; otherwise, in MRS (no free)


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

Friday, July 11, 2025- written for SCM (special schedule outdoors @ Lakeview Pool, 6-7:30a)

Meet Warmup , then... With fins, 4 rounds: 3 x 25 fly pull free kick drill @ :40 1 x 50 swim/kick fly @ 1:00- build the swim to fast turn, k...