Thursday, June 27, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys, 2 sets of:

3 x 50 @ 1:05- fist free drill; fingers over thumbs, pull back in line with shoulder

8 x 25 @ :40/:50-

  odds, ra2 la2 free drill- head anchors body line, long/full stroke, feel hips rotate evenly

  evens, easy skulling- don't rush the skulling!

No rest between rounds. After 2nd round, :30 extra rest (check HR), then...

4 x 50 kick with boards & shnorkels @ 1:10- easy/FAST by 25's

Check HR after #4, then equipment off

1:00 rest

8 x 50 swim free br3 or 4/2 (can be backstroke if you can make the intervals) as follows:

  1 each @ :55/:50/:45/:40/:45/:50/:55/1:00-

  Here's the catch: desc the 50's 1-8, #8 being FAST for time

Check HR after #8, stay on the interval and finish up with...

8 x 25 @ :30/:50-

  odds @ :30, choice drill in MRS (no free)

  evens @ :50, fast udk on stomach (only one breath)

Check HR again, then 1:00 rest

Two options today:

DISTANCE-

2 times through (may not finish the 2nd round, but let's start it...):

4 x 50 swim at goal pace @ :55

 1 x 75 swim faster than goal pace- get time/check HR, then 25 easy, all @ 2:20

4 x 50 swim at gp @ :50

 1 x 75 swim faster than gp- get time/check HR, then 25 easy, all @ 2:40

4 x 50 swim at gp @ :10 rest (all @ 3:45)

 1 x 75 swim faster than gp- get time/check HR, then 25 easy, all @ 3:15

1 x 450 swim free br3 or 4/2, desc the 150's 1-3 to MAX EFFORT on 3rd 150 (hand touch at 300 to check time)

Get HR and then 1 100 easy drill/choice before we start the 2nd round

STROKE GROUP-

6 times through (we may not get all six, but let's get 5):

3 x 50 swim at 200 goal pace @ :55 (same interval for each round)

  Check HR, then 25 easy choice, all @ 1:15

3 x 25 race MAX EFFORT (same stroke as gp 50's)- go @ :40 (1st rd), :30 (2nd rd) and :10r (3rd rd)

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

MRS in rds 1-3 (no free), you can change strokes for rds 4-6 if you'd like, but one stroke for all 3 rds

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. Get excited to race this weekend and remember: REGULAR WORKOUT SCHEDULE NEXT WEEK, INCLUDING THURSDAY MORNING (no fireworks at 6:15a). You'll be off on Friday and Saturday. Have a great day!

Wednesday Morning, June 26, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

6x:

2 x 50 @ 1:10- 15m fast udk, 35m stroke drill- the udk is max effort on #2

1 x out & back @ 1:00- swim to 15m/fwd ss/udk back to the wall- this is all FAST

No rest between rounds

Go 2 rounds free, 2 rounds no free, 2 rounds choice (but the same stroke)

With fins:

16 x 50 @ 1:00 in sets of 4-

1- swim build to race pace by 35m, then max effort to the end

2- 1/2 swim fast 1/2 drill

3- all swim max effort for time

4- 1/2 fast udk, then drill to the end

No rest between rounds of 4

Go free/MRS/free/choice by rounds of 4

Fins off and an out & back easy after #16

3 times through:

2 x 150 swim free br3 or 4/2 @ 2:20, desc 1-2 to what you can

1 x 100 swim free fast for time @ 1:40- same breathing pattern as your race, focus on your stroke on the 1st 50, and then add your kick on the 2nd 50

No extra rest between rounds, check HR after each 100

After 3rd round, out & back easy before you work on starts.

Regular workout tomorrow at CCF (6:15a), then Friday off before the meet on Saturday (distance session @ 2p) and Sunday (13&O session at Fairland, warmup at 7:25a). Wear your sunscreen today, stay well hydrated and be sure to get onto the club website and commit to the WVU travel meet at the end of July. Have a great day!

Wednesday, June 26, 2024- written for LCM @ StJ (PW's group at 6a)

After your usual Wednesday Morning warmup...

3x:

2 x 50 @ 1:10- 35m stroke drill, 15m fast udk

2 x 100 swim free br3 or 4/2 @ 1:30, desc 1-2 to what you can

1 x 150 sw-k-sw faster by 50's

Check HR after each round

Go free/MRS (no free)/choice by round (for 50's & 150)

Easy back to the start end after 3rd round

In MRS (no free), 2 rounds of:

3 x 50 swim mrs @ :55, desc 1-3 to what you can @ :55

  Check HR, then easy 50 drill

3 x 50 swim at 200 goal pace in mrs (same stroke as 1st 3 x 50) @ 1:05

  Check HR, then easy 50 drill

1 x broken 100 mrs from a dive RACE (:10 rest at the 50)- go in 2 heats

Out & back easy after each round

Change strokes if you'd like after 1st round

If there is time after 2nd round, finish up with partner sprint 25's WITH FINS

If not, warmdown a 200 before you get out. 

Regular schedule back at the Fairfax pool tomorrow (Peter will be running workout). Wear your sunscreen today and stay well hydrated. Have a great day!

Tuesday, June 25, 2024- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

2x:

1 x 75 dr-k-dr @ 1:20

1 x 125 alternating sw-k by 25's @ 2:10

1 x 125- back to drill/kick by 25's @ 2:10

1 x 75 swim-k-swim by 25's @ 1:20- this is fast

Check HR after each round, then 1:00 rest between rounds

Go 1st round free, 2nd round in MRS no free

2 times through:

2 x 50 swim/kick by 25's @ :55- MRS no free, hold steady avg

1 x 100 swim strong/even free br3 or 4/2 @ 1:35

2 x 50 swim/kick by 25's @ :55- same stroke as above, faster avg time

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

2 x 50 swim/kick by 25's @ :55- same stroke as above, fastest avg time of the set

1 x 100 swim free fast for time

Check HR, then 1:00 rest between rounds.

In 2nd round, the 50's sw/k can be a different stroke, but all the same stroke (avg gets faster)

Two options today:

DISTANCE-

2* rounds:

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

  75 swim at gp @ 1:20

2 x 50 swim s/e free as above @ :55

  2 x 75 swim at gp @ 1:20

2 x 50 swim s/e free as above

  3 x 75 swim at gp @ 1:20

2 x 50 swim as above

  1 x 175 race free for time, target your 200m goal time

Check HR, then easy back to the starting end

1:00 rest between rounds

*in the 2nd round, the 50's swim strong & even free are @ :50

STROKE GROUP- 

Talk about difference between "200 set up" and max effort

AMRAP:

25 from a dive (200 set up), get time then 25 drill

50 race from a dive>>>200 set up/max effort by 25's

50 easy between rounds

Change strokes if you'd like after every 3rd round

Warmdown a bit before you get out. Be sure to wear your sunscreen today and stay well hydrated. Remember to get into the club website and declare for the WVU travel meet in July. Tomorrow morning at the StJ, 7:30a. Have a great day!

Monday, June 24, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet...

With fins:

6 x 100 @ 2:00-

1-3, ra2 la2 free drill/kick free on back (by 50's)

4-6, choice drill in MRS no free/dolph kick on side (by 50's)

Check HR, fins off

All @ 2:00 rest...

15 min swim

12 min pull w/shnorkels (paddles on for 200/paddles off for 200 if you'd like)

10 min kick- 100 on back (15m udk)/50 fast w/boards

Until 9a...

50's partner kick @ 1:20 as follows:

1-2, 25m kick fast w/boards, then 25m fast udk (leave board at midpool)

3-4, 25m kick fast w/boards, then 25m fast swim (leave board at midpool)

Go 4 free, and then 4 no free

Warmdown a bit before you get out. Enjoy your time off today & wear your sunscreen if you have to be outside. REMEMBER, regular schedule this week (tomorrow back at CCF @ 6:15a), and get onto the club website to commit to the WVU travel meet (July 24-27)- it's prelims/finals and has NO QUALIFYING TIMES! This meet is a great way to wrap up our LCM season. Have a great day!

Friday, June 21, 2024- written for SCM (outside at Fairfax pool on Roberts Road)- PW's group at 6a

After your warmup...

With fins:

10 x 15m line drill @ :40- swim out/fast udk back to the wall

Check HR & take fins off

3 rounds of:

2 x 50 drill/kick by 25's @ 1:00- build the kick to fast

2 x 25 @ :40-

  #1, swim 15m race pace/10m easy choice

  #2, swim max effort

No rest between rounds

Go 1 round free, 1 round no free (MRS), 1 round choice

Check HR, then 150 easy choice/kick by 25's

1:00 rest

6 x 75 race @ 4:00- one stroke for all six, keep track of your avg time

Check HR and then 150 easy choice after #6

If there is time, finish up with...

MYSTERY SET!

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. REMEMBER, no workout on Sunday (regular schedule resumes on Monday 6/24). Also, the meet is at Franconia on Sunday, but the timeline has changed because two sites have been merged. Be sure to check the PVS website for the updated timeline (www.pvswim.org). Have a great day!

Thursday, June 20, 2024- written for SCM (outside at CCF), w/PW's group

1 x 600- 300/200/100

1:00 rest

With fins, 4x:

4 x 25 fly pull free kick drill @ :35 (choice fly drill in 4th round)

1 x 50 @ 1:00- swim fly build to race pace turn, then big udk on 2nd 25 (only 1 breath)

No rest between rounds

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

150 drill choice/skulling by 25's- don't rush the skulling!

4 times through:

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

1 x 50 swim fly/free by 25's @ :50- build the fly to fast turn

1 x 50 swim/kick fly by 25's @ :55- this is fast

1 x 150 swim as follows:

odd rounds, swim free change gears by 50's (long & strong/add kick/max effort by 50's)

even rounds, swim IM- 25 fly/50 back/50 breast/25 free; this is fast, get your time!

Check HR after each round

After 4th round, 50 easy choice

Two options today...

DISTANCE-

2 times through:

3 x 200 as follows-

  100 swim l/s free br3 or 4/2 @ 1:25 (Lane 1 @ 1:30 if needed), get time

  50 swim at goal pace @ :55 (sw at 400 gp), get time & add to 100

  50 swim at max effort, get time & add to 150 time for 200 total

Check HR after 50 max effort, then out & back easy choice

Figure avg time for the 3 x 200's; then after 3rd 200...

MYSTERY SET!!

Today the Mystery Set was 3 x 300 swim @ 5:00 desc 1-3 to max effort trying to be faster on #3 than your pace per 100 from the 200's above (x3)

(Example, your 100/50/50 times add up to 2:14, that's 1:07 per 100 and 3:21 for a 300; how close can you get to 3:21 on your 3rd 300?!?)

STROKE GROUP-

AMRAP, all in MRS:

50 drill @ 1:15- nothing sloppy

3 x 50 swim at 2nd 50 split @ 100 goal time, all @ 1:00

 Check HR, then 25 drill @ 1:00

75 race for time!! Be fast off the wall & race your teammates here!

Get time for each 75, how does it compare to your 50's?

Warmdown a bit before you get out. We don't have to take the lanelines out today. A few reminders today: no workout on Sunday, we'll be at the meet (@ Franconia, check session times on the website as they've combined the 11-12 and 10&U's, so times have changed); I'll be running workout tomorrow at the Fairfax Pool for PW's group (on Roberts Road just north of the GMU campus), anybody from my group is welcome to come to that workout tomorrow morning (6-7:30a). Lastly, be sure to get into the system (team website) and commit to the WVU travel meet in July (July 24-27). All the meet info is on the team website. This is an outstanding opportunity to race prelims-finals at a premier facility relatively close to home. AND, there are NO QUALIFYING TIMES for the meet so you can swim a full slate of events. Let me know if you or your parents have any questions about the meet.

Wear your sunscreen today & stay well hydrated. Get excited to race this weekend!

Wednesday, June 19, 2024- written for LCM @ StJ (my group at 7:30a)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 (o/e) @ 1:00 as follows-

odds, half udk (big sweeping udk on side) then drill to the end

evens- half udk FAST (max effort here!) then swim smooth & long; same stroke as drill on 1st 50, hold the speed you generate from the udk off the wall once you're on the surface

Go 4 free, 4 no free

Check HR after #8, then take fins off and go a 100 drill/skulling by 25's

1:00 rest

18 x 50 in sets of 6 as follows:

odds- always long & strong free br3 or 4/2 @ :50

evens- swim in MRS (no free, all the same stroke) as follows-

   1st rd of 6 @ 1:05/1:00/:55

  2nd rd of 6 @ 1:00/:55/:50

  3rd rd of 6 @ :55/:50/:45!!

Check HR after each round of 6, then :30 extra rest before next round

100 easy drill/choice by 25's after 3rd round, then 1:00 rest

AMRAP:

100's @ 2:00 (approx), leaving on "0" or a "5" every time

2 x 100 swim free br3 or 4/2- go to a hand touch at the 50 & get time, then swim 2nd 50 at same speed

Check HR after #2 then get out

Once everybody is done with 2nd 100...

50 swim from a dive in MRS (no free) trying to be as fast as you can without getting sloppy

50 drill back to the starting end

Warmdown a bit before you get out. Remember, everybody is at CCF tomorrow morning at 6:15a. Wear your sunscreen today and stay well hydrated. Have a great day!

Wednesday, June 19, 2024- written for LCM @ StJ (PW's group at 6a)

1 x 600- 300/200/100

1:00 rest

3 times through:

5 x 50 (different by round, see below)

1 x 150 swim/kick on back/swim faster by 50's (same stroke as 50's in rds1&2, choice in rd3)

Check HR after each round

5 x 50 are as follows...

1st round-

  odds, swim (build)/drill by 25's @ 1:00 (MRS, no free)

  evens, swim long & strong free br3 or 4/2 @ :50

2nd round-

  odds, swim desc 1-3 to fast @ :55 (MRS, no free)

  evens- swim free long & strong @ :45 br3 or 4/2

3rd round-

  odds, swim IM order by 25's @ :55

  evens, kick on back fast @ 1:00

100 easy choice after 3rd round, then...

Multiple rounds of 2 x 50 @ 3:30, as follows...

odd 50's* in MRS from a dive (see below)

  Then, after everybody in the lane has finished...

even 50's swim free br3 or 4/2 in "second gear," (think long & strong w/great stroke; not slow)

*odd 50's are as follows:

  #1- 25 sw at 200 set up, then 25 smooth & long

  #3- 25 sw at 200 set up, then 25 build your kick to giddyup

  #5- 25 sw at 200 set up, then 25 max effort

*Odd 50's

1st two rounds are MRS (odd 50's)

3rd round- can be diff stroke for the odd 50's but all the same stroke

4th round- can be your choice but all the same stroke (odd 50's)

Warmdown a bit before you get out. Remember, everybody is together tomorrow at CCF (6:15-7:45a), then your group is at the Fairfax pool at 6a on Friday. Wear your sunscreen today and stay well hydrated. Have a great day!

Tuesday, June 18, 2024- written for SCM (outside at CCF, w/PW's group)

1 x 600- 300/200/100

1:00 rest

4 rounds:

1 x 75 @ 1:20- drill/kick/drill by 25's

1 x 125 @ 2:20- alternate swim/kick by 25's (same stroke as the 75), desc 25's swim 1-3

No rest between rounds

Go 2 rounds free, 2 rounds MRS (no free)

Check HR after 4th round, then get right into...

150 drill/skulling by 25's- don't rush the skulling

1:00 rest

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

4 x 50 swim MRS/free by 25's @ :50- fast turns throughout (no free on MRS)

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

4 x 50 swim/kick by 25's in MRS (no free) @ :55, desc 1-4 to max effort

Check HR

Two options today:

DISTANCE-

AMRAP...

 150 swim free @ 2:20- long & strong/add kick & go (by 75's)

 3* x 50 swim at mile or 800 gp @ :55

 1 x 75 swim faster than gp- get time, check HR then easy back to the start end

 *add 1 x 50 swim at gp in each round

STROKE GROUP-

AMRAP...

100 @ 2:00- dr/k/dr/skulling by 25's

3 x 25 race max effort @ :40- keep track of times, figure avg time (x2)

25 easy drill @ 1:00

1 x 50 @ 1:00 race max effort- how close can you get to your 25 avg (x2)?

No extra rest between rounds, change strokes if you'd like after 3 rounds

At 7:40a, we went a 200 Free relay, trying to be faster than the 2nd place finisher from last night's Olympic Team Trials:

Ladies went 1:56.1

Dudes went 1:46.0

Well done! You're all ready to be Olympians...just keep coming to workout.

Warmdown a bit before you get out, be sure to wear your sunscreen if you have to be outside today. Get excited for our July meets and get on the club website to commit for the WVU travel meet at the end of July. Have a great day!

Monday, June 17, 2024- written for LCM at StJ (PW's group @ 6a, my group @ 7:30a)

1 x 600- 300/200/100

1:00 rest

8 x 50 as follows:

odds, drill @ 1:00

evens, kick on back @ 1:10- desc 1-4 to fast

Check HR & put fins on

With fins, 3 times through:

Everything is @ 1:00-

  50- 15m fast udk, then free kick on back w/arms pointed towards ceiling

  50- 25m fast udk, then free kick on back w/arms pointed towards ceiling

  out & back to 15m (fast udk on stomach, then drill back to the wall)

  2 x 50 fast tombstone kick w/boards- keeps those boards straight up!

Check HR after each round, then 1:00 rest between rounds

After 3rd round, take off fins and go 100 easy choice

"How low can you go?"

AMRAP...

2 x 50 swim long & strong free br3 or 4/2 @ :50 (my group, @ :55 if needed)

2 x 50 kick fast for time w/boards @ 1:10* these are all fast!

No rest between rounds

*50's kick get :05 faster per round...who can go 50's kick @ :45?!?

Warmdown a bit before you get out. Be sure to wear your sunscreen today and stay well hydrated in this heat. Tomorrow we're back at CCF, 6:15-7:45a. Have a great day!

Sunday, June 16, 2024- written for LCM @ StJ (including PW's group)

Happy Father's Day!

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50 @ 1:05 in sets of 4-

1-2, fast udk to LG stand, then drill to the end

3-4, swim build to race pace by LG stand, then fast udk (last 15m)

Go free/no free/choice by sets of 4 x 50

Check HR after #12, then take fins off & get right into...

1 x 300- swim/kick on back/swim by 100's- fast turns throughout

1:00 rest

6 rounds:

1 x 50 swim build @ 1:05- race pace last 15-20m

1 x 50 swim fast for time @ :55

1 x 100 swim free br3 or 4/2 @ 1:30- this is long & strong, not slow & sloppy

1 x out & back @ 1:30- fast udk to the 15m marker, then drill back

No rest between rounds (except 100 easy after 3rd round); same stroke for 1-3 and 4-6 on 50's

After 6th round, 100 easy choice; then finish up with...

3 rounds of:

1 x 50 swim build to fast @ 1:05

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

1 x 50* swim fast for time @ :55

1 x out & back @ 1:30- fast udk to 15m marker, then drill back

No rest between rounds; same stroke for 50's in all 3 rounds

*goal of the set is to be as fast on the 50 FFT as you were in the first set ("6 rounds of")

Warmdown a bit before you get out. Remember, tomorrow is here at the StJ (PW's group at 6a, my group at 7:30a). Then Tuesday (and Thursday) we're at CCF (6:15-7:45a). Have a great day!

Thursday, June 13, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

4 rounds of:

1 x 75 @ 1:30- dolph kick w/boards, drill, skulling by 25's

1 x 50 @ 1:00- swim/kick by 25's, fast turn (same stroke as the drill on the 75)

1 x 25 @ :45- kick max effort w/boards

No rest between rounds

Go free in odd rounds, no free in even rounds

Check HR after 4th round, then out & back easy

1:00 rest

5 times through:

3 x 50 swim IM order by 25's @ :55- fast turns throughout

1 x out & back @ :45 (fast udk to halfway, then drill back)

1 x 50 swim fast for time free @ :45

Check HR after each round

No extra rest between rounds

Two options today...

DISTANCE-

3 rounds of (hopefully we get a fourth round in):

3 x 150 @ 2:20 as follows:

  1- 100 swim long & strong, 50 add kick & go

  2- 75/75

  3- 50/100

4 x 50 swim at mile (or 800) goal pace @ :55- 3rd rd @ :10 rest

Check HR, then out & back easy

After 3rd round, skip the out & back & instead get right into...

300 pull w/shnorkel & buoy, paddles if you'd like- desc the 3 x 100 to max effort

1:00 rest between rounds

STROKE GROUP-

AMRAP:

1 x 25 swim at 200 set up @ :45 (MRS, no free)

1* x 50 swim fast for time @ :55 (same stroke as the 25)

1 x 25 @ 1:00- fast udk to halfway, then drill to the end

No extra rest between rounds

*add 1 x 50 in each round up to 3 x 50, then back down to 1 x 50; change strokes if you'd like (2nd time through the 1-2-3-2-1 x 50's)

Warmdown a bit before you get out. No need to take out the lanelines today. REMEMBER, we're into the new schedule, next workout will be on Sunday at the StJ (9-10:30a). Wear your sunscreen if you have to be outside & get excited for our July meets. Have a great day!

Wednesday, June 12, 2024- written for SCY (optional for GMU @ Rec Pool)

300 easy choice/200 kick

1:00 rest

6 x 75 @ 1:20- go drill/drill/skulling by 25's, don't rush the skulling

6* x 25 @ :35-

1-2, fast breakout then smooth & long to the end

3-4, 15y fast then smooth to the end

5-6, all max effort- great stroke throughout

Check HR, then 1:00 rest

*the 25's should be the same stroke as one of the drills on the 75's

3 rounds of:

3* x 50 swim strong & even @ :45

4 x 25 kick w/boards @ :35-

  odds, max effort (get time)

  evens, go 15y max effort, then easy to the end

1 x 50 kick fast for time @ 1:00- with boards, can you be within :01 of your 25 time (x2)?

After 1st round: 175 swim free (100 long & strong/75 add kick)

After 2nd round: 150 swim free (desc the 3 x 50 to giddyup on the end)

After 3rd round: 125 race for time

Check HR after each round, then out & back easy

*Add 1 x 50 in each round; 2nd & 3rd round are @ :40

Warmdown a bit before you get out. Enjoy your day and be sure to wear your sunscreen if you have to be outside. REMEMBER: I cannot be here at GMU tomorrow, but you're welcome to be at CCF for our MAKOS workout (6:15-7:45a tomorrow morning). Have a great day! 

Tuesday, June 11, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

REMINDER: SCHEDULE CHANGE AS OF JUNE 13

Remember, our new schedule goes into effect on Thursday, June 13 (and lasts until the end of LCM):

M/W, 7:30-9a LCM @ StJ

Tu/Th, 6:15-7:45a @ CCF

Sunday, 9-10:30a LCM @ StJ

  (No workout on Friday or Saturday)

This goes until July 24, when we leave for the prelims-finals meet at WVU. Let me know if you have any questions. Thanks to Heather for setting this up for us, and getting us LCM training time at the StJ!

2 x 125 @ 2:20- 50 ra2 la2 free drill, 25 dolph kick on side, 50 choice drill in MRS no free

Check HR, then put fins on

With fins & paddles if you have them-

2 rounds of:

4 x 25 breast pull w/dolphin kick @ :40

4 x 25 breast pull w/free kick @ :40

4 x 50 @ 1:00- 25 kick on back, 25 udk on stomach (only 1 breath), these are fast!

Check HR after each round

Take equipment off after 2nd round & get right into...

150 drill/skulling by 25's- don't rush the skulling

1:00 rest

12 x 25 @ :40-

odds, fly pull free kick drill (head down before your hands come around)

evens, "2 one thousand" breast drill- swim breaststroke & count to "2 one thousand" between strokes

Check HR again, then 1:00 rest

One time through, the 200 is always the same...

(remember to swim w/tempo on the back, with your kick on the breaststroke) 

3 x 100 swim IM @ 1:45, desc to what you can

200- 150 swim free br3 or 4/2, desc these 3 x 50 with your kick; last 50 is choice drill no free

3 x 150 swim IM @ 2:30 (desc), 25 fly/50 back/25 breast/50 free

200- as above

3 x 200 swim IM @ 3:20 (desc), 25 fly/75 back/25 breast/75 free

200- as above

3 x 250 swim IM @ 4:15 (desc), 25 fly/100 back/25 breast/100 free

Check HR after #3, then...

150 free race for time

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

Warmdown a bit before you get out to help with the lanelines. Make sure you remind your parents about the new workout schedule (which starts this Thursday, June 13)- Thursday we're here at 6:15a, then Fri/Sat off. Have a great day!

Monday, June 10, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

Good job racing this weekend! Quick warmup, then swimdown from the meet...

12 x 75 in sets of 4:

W/shnorkel & boards-

1-4 @ 1:30, 50 ra2 la2 free drill, 25 free kick w/bds

W/boards only-

5-8 @ 1:25, 25 dolph kick w/bds, 50 choice drill in MRS (no free)

9-12 @ 1:20, sw-k-sw by 25's in MRS (same stroke as 50 drill above)

Check HR, then 1:00 rest

All @ 2:00 rest:

20 min swim

12 min pull w/shnorkel/buoy/bands if you have them (paddles if you'd like, 150 on/200 off)

10 min kick- 100 on back (focus on UDK's), 50 fast w/boards

Check HR after each, then help with the lanelines

REMINDERS:

Get online and enter the following meets before today's deadline:

  June 23 (Sun), LC-1 (PVS Meet)

  June 29 (Sat), FXFX Distance Session (2p w/u, 3p start)

  June 30 (Sun), LC-2 (PVS Meet)

  July 24-27 (Wed-Sat), prelims-finals at WVU (Southern Zone Senior LC Champs, no qual times)

Do an excellent job in school today & get excited for our June meets. Have a great day!

Friday, June 7, 2024- written for SCM (outside at CCF)

Meet Warmup, then...

RACE DAY!!

Today after the Meet Warmup we got right into...

6 x 75 race @ 4:00- one heat every 2 minutes

 This is in your main race stroke (only one stroke for all 6 x 75); keep track of average time

After #6...

150 drill/choice by 25's- figure avg time for the 75's, and then double it

Put fins on

With fins, finish up with...

3 x 150* swim (same stroke as 75's above) desc 1-3 to max effort

*the goal on #3 is to be faster than your avg 75 time (x2)!

Warmdown a bit before you help take out the lanelines. Do an excellent job in school today (and enjoy National Donut Day!) and get excited for our June meets. If anybody is racing tomorrow, I will not be there (but I will be there for Sunday), do an excellent job with your warmups/cooldowns, etc...

Lastly, NO WORKOUT on Sunday, then back to 5a on Mon/Tue/Wed next week. Have a great day!

Thursday, June 6, 2024- written for SCM (outside at CCF)

Today is the anniversary of "D-Day." Does anybody know what that was?

1 x 600- 300/200/100

1:00 rest

3 times through:

3 x 100* drill/kick @ 2:00 )*different from round to round)

1 x 300 swim free or back @ 5:00, desc 1-3 to fast (pick free or back, same stroke for all 3)

No rest between rounds, check HR after each 300

*The 100's are done as follows:

1st round, ra2 la2 free drill/kick on back (by 50's)

2nd round, choice drill in MRS (no free)/kick on back (by 50's)

3rd round, swim (same stroke as drill in 2nd round)/kick with boards (by 50's), desc 1-3

50 easy after last round

150 drill/skulling by 25's- don't rush the skulling, then everybody does the following...

2 rounds of:

4 x 50 swim at 200 MRS or 400 Free goal pace @ 1:00

  dr-k-dr-choice by 25's @ 2:00

3 x 50 swim at goal pace @ :55 (same stroke & pace as above)

Check HR, then...

25 easy to the far end @ 1:30

1 x 75* race- max effort here!

*will be different in 2nd round (think, MYSTERY SET!)

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

Tuesday, June 4, 2024- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

4 times through:

3 x 25 stroke drill @ :40- same drill for all 3

1 x 75 @ 1:30, sw-k-sw faster by 25's- same stroke as 25's drill

1 x 50 kick fast for time w/boards @ 1:00

No rest between rounds, check HR after 4th round

Go 1st round free, 2nd&3rd rounds back, last round choice (only one stroke)

After 4th round...

4 x 50 swim strong & even free br3 or 4/2 @ :50- hold a steady time for all 4

4 x 50 swim strong-ER but still even free br3 or 4/2 @ :45- faster avg time here

4 x 50 swim/kick by 25's @ 1:00 desc 1-4 to max effort here, these are MRS, no free

Check HR, then...

150 drill/skulling by 25's- drill is MRS

1:00 rest

2 options today:

DISTANCE-

3 times through:

300 swim free br3 or 4/2 @ 5:00- this is done differently by round-

  Rd1- strong & even- steady here, hold your body line, smooth stroke

  Rd2- ez/fast by 50's, changing gears with your kick

  Rd3- desc the 100's 1-3 to max effort, changing gears by 100's

4 x 50 swim at mile goal pace @ :50* (at 400 gp if that's your event this weekend)

  *3rd rd these are @ :10 rest

Check HR after #4, then right into...

1 x 25 easy choice @ 1:00

1 x 75 swim faster than goal pace- get time, check HR- max effort here, think "finishing speed!"

1:00 rest between rounds- take an out & back easy if you'd like

STROKE GROUP- (this is in MRS, no free except by "special dispensation!")

AMRAP:

100 @ 2:00, go dr-k-dr-choice by 25's

4 x 50 swim at 200 goal pace @ 1:00- has to be at goal pace, same stroke as the 100 above

Check HR after #4, then right into...

1 x 25 easy choice @ 1:00, followed by-

***MYSTERY SET***

Get time & check HR

***The Mystery Set was 3 x 25 swim max effort @ :10 rest, same stroke as the 50's goal pace

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

Monday, June 3, 2023- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

With shnorkels,

6 x 75 @ 1:30- by 25's, go fist free/open hand free/swim regular free (feel the difference from 25 to 25 with the water on your forearms, then through your fingers, then full stroke)

Check HR

2 times through:

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

2 x 25 kick max effort with boards @ :35

3 x 50 swim free- as above

4 x 25 kick max effort with boards @ :30

3 x 50 swim free- same

6 x 25 kick max effort with boards:

odds @ :35- 1/2 fast 1/2 easy

evens @ :25, max effort here!

Check HR after 1st round, then 50 easy

*2nd round, the 3 x 50 (each time) are @ :45

After 2nd round, check HR then 50 easy; then...

In groups:

1 x 50 kick with boards for time- race here & get your time

After everybody has gone...

4 x 50 kick w/boards max effort @ 1:30- the goal is to be within :01 of your time from the single 50 kick above, on all four 50's!

Check HR, then 50 easy

To finish up...

4 x 50 kick w/boards @ 1:30- can you have a faster average than the previous four 50's?!?

Warmdown a bit before you help take out the lanelines. Do an excellent job in school today & get excited for your June meet. Have a great day!

Sunday, June 2, 2024- written for SCM (outdoors at Lakeview Pool, 7:30a)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 in 3 sets of 6-

1-5, breast pull free kick drill @ :35

#6- fast udk on stomach (only ONE breath) @ :25

Check HR after #18, then fins off

With shnorkels,

8 x 25 @ 1:00- all in "superhero" position...

odds, breaststroke kick- squeeze kick so you feel the soles of your feet touching

evens, skulling (head down, hands under your body, "windshield wiper")

Shnorkels off, 150 drill/kick by 25's

3 times through:

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

2 x 50 swim breast/free by 25's @ :50

1* x 50 swim/kick breaststroke by 25's @ 1:10

1* x 50 kick breast/free with boards @ 1:30

No rest between rounds

*add 1 x 50 to each in each round- these are fast

If there is time...

50's race breast/free

Warmdown a bit before you help take out the lanelines. Be sure to wear your sunscreen if you have to be outside today, and do an excellent job with your HW today. Regular schedule this week (outside at CCF). Have a great day!