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- 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- 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- 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!

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- 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- 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!

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!