Wednesday, July 31, 2024- written for SC (whatever pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (approx 20-25 mins), get into the following:

4 x 50 @ :10 rest- 25 ra2 la2 free drill, 25 easy skulling- don't rush the skulling

  Think about bodyline & head position here:

1 x 100- 50 swim free br3 or 4/2, then 50 kick on back- get time if possible

Check HR, then...

4 x 25 kick w/boards @ :15 rest- go half free kick/fwd ss/half dolph kick MAX EFFORT

Check HR again, then 1:00 rest

4 x 50 @ :10 rest- swim dps free br3, then 2nd 25 is fist free drill br3- count strokes on both 25's

  Again, think about bodyline & head position, and watch your hands out front- pull back not down

2 x 100 @ :15 rest- 50 swim free br3 or 4/2, then 50 kick on back, get time & desc 1-2

Check HR, then...

6 x 25 kick w/boards @ :15 rest- go half dolph kick/reverse ss/half free kick MAX EFFORT

Check HR again, then 1:00 rest

4 x 50 @ :10 rest- choice free drill/kick free on back by 25's- hold your bodyline & rotate hips

  Put it all together here on the 100's: head position/bodyline/rotate hips/steady kick...

3 x 100 @ :15 rest, swim free br3 or 4/2 (pick one & stick with it), desc 1-3 while holding stroke

Check HR, then...

8 x 25 kick w/boards-

  odds, 1/2 fast 1/2 easy @ :20 rest

  evens- all max effort @ :10 rest

Check HR again

Warmdown a bit before you get out. Wear your sunscreen today & stay hydrated. Make sure you've started any "summer assignments" for school and start thinking about your SCY goals for next year. Have a great day!

Tuesday, July 30, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (approx. 20-25 minutes, kicking & drilling, mix it up & work on your stroke)...

Descend the 150's to something juicy...

3 x 50 swim/kick by 25's in MRS (no free), @ :55 or :10 rest if no clock

1 x 150 swim free br3 or 4/2, desc 50's 1-3 and get time (can be backstroke, but swim all 150's backstroke)

:30 rest, check HR

4 x 50 swim IM order by 25's @ :55 (or @ :10 rest if no clock), be fast in & out of the turns

1 x 150 swim free br3 or 4/2, desc the 50's 1-3 and get time, should be faster than previous 150

:30 rest, check HR

5x 50 swim free br3 or 4/2 @ :55, except #4 is @ :45 (go on :10 rest if no clock, :05 rest on #4)

1 x 150 swim free br3 or 4/2- let 'er rip here! Get time

Check HR then 150 easy drill/skulling by 25's

1:00 rest

Work on backstroke:

All @ :10 rest...

4 x 50 6ks back drill- keep head still, small steady kick, feel hips rotate fully & evenly

100 choice backstroke drill

4 x 50 6ks back drill, firmer kick than first round of 4 x 50

100 easy choice

6 x 25 sit & spin backstroke drill @ :20 rest, head & shoulders up out of the water & spin your arms

100 easy choice

1:00 rest

Finish with:

6 x 75 swim backstroke @ :15 rest as follows-

1-2, 50 swim smooth & steady, add big kick for last 25

3-4, swim the 1st 25 with a quick turnover but easy on the kick, then add legs for last 50

5-6, swim all three lengths with a strong steady kick, get times if possible

Check HR

Warmdown a bit before you get out. Do some reading today, offer to help around the house- and think about your goals for the upcoming SCY season. Have a great day!

Monday, July 29, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your own warmup (20 minutes, maybe 25 if needed), get into...

4 x 75 @ 1:20- 25 dolph kick w/boards (build), 50 swim (same stroke you drilled during your warmup)

4 x 75 @ 1:20- 25 dolph kick w/boards, 25 kick free on back (10m udk), 25 swim at 200 setup

:30 extra rest, then...

4 x 75 @ 1:20 all kick w/boards, hustle to make the interval

Check HR, then finish up with...

4 x 125 @ 2:00 desc 1-4 to fast: 100 swim, 25 kick choice w/boards

Check HR, then 50 easy

Finish up with...

6 rounds of:

1 x 150* swim/kick on back/swim by 50's @ 2:40, all in MRS (no free)- 

  50's swim are smooth & long (1st 50) and giddyup the kick (3rd 50)

1 x 100 swim strong & even free br3 or 4/2 @ 1:20

1 x 150 @ 3:00- swim IM (50 fly/back/breast), get time & desc 1-3 and 4-6

No extra rest between rounds

*150 sw-k-sw can be a different stroke in rds 4-6, but still no free

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure to think about your SCY goals for the coming year. Have a great day!

Thursday, July 25, 2024- written for SC (any pool you can get into)

1 x 600-300/200/100

1:00 rest

Good morning, as I mentioned yesterday at workout, I'll post a workout each day over the break. The warmup (after the 600) will not be as elaborate as usual- but this is a good opportunity for everybody to do their own warmup & find what works for you. Give yourself about 20-25 minutes to work on your stroke, get your HR up and really make sure your legs are ready to go. So for today- after your warmup- get into the following:

4 x 75 @ 1:20- 25 dolph kick/50 swim back/breast by 25's 

1 x 100 kick choice w/boards @ 2:00- fast between the flags (that's the middle of each length)

4 x 75 @ 1:20- 25 dolph kick, 25 free kick with boards, then 25 breast swim (even 75's are 25 swim           breast, then the 50 kick fly/free)

1 x 100 kick choice w/boards @ 2:00- fast inside the flags (that's at the beginning & end of each length)

4 x 75 @ 1:30- kick IM order by 25's w/boards, desc 1-4 to FAST

:30 extra rest, then...

1 x 100 kick FAST for time- your choice, but only one stroke

Check HR, then 50 easy on back

1:00 rest

8 x 25 drill in MRS (not free) @ :35, then...

3 x 50 swim/kick by 25's @ :55- same stroke as 25's drill above, smooth & long, keep track of avg time

2 x 150 swim free br3 or 4/2 @ 2:20- go 100 long & strong, add kick for last 50

3 x 50 swim/kick in MRS @ :55 (same stroke as above), hold faster avg time

2 x 150 swim free br3 or 4/2 @ 2:20- go 50 long & strong, then add kick for last 100

3 x 50 swim/kick in MRS @ :55- same stroke as above, hold fastest possible avg time

2 x 150 swim free br3 or 4/2 desc 1-2 @ 2:30 to MAX EFFORT

Check HR

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. Your teammates start racing today at Future's in Richmond, follow online if you can. Have a great day!

Wednesday, July 24, 2024- written for SCM (outside at Lakeview Pool)

1 x 600- 300/200/100

1:00 rest

A couple of things to point out to everybody:

• Today is our last day of workout for the LCM season. Watch your email for Fall schedule;
• Take 20 minutes to watch the Bella Sims interview on swimswam.com (w/Mel Stewart);
• Follow the results online for the Future's Meet (Richmond site, at the Collegiate School)- four of your teammates are racing down there this weekend;
• I'll post a workout each day right here on the blog during the break. Be sure to stay active over the break and when you're here in town, do what you can to get in the water a couple of times each week;
• Take good care of yourselves away from the pool and get excited for the SCY season!

With fins:

6 x 75 @ 1:30- 50 breast pull w/dolphin kick, 25 breast pull w/free kick- do flip turns

Take fins off...

16 x 25 @ :40 in sets of 4 as follows:

  1-2, 2 kicks 1 pull breast drill- feel feet squeeze together at the end of each kick

  3-4, breast pull free kick drill w/fast turnover (15m), then last 10m fast udk on stomach

Check HR after #16, then 150 easy choice backstroke drill/skulling by 25's

1:00 rest

2 times through:

4 x 50 swim-

  1-2, swim long & strong free br3 or 4/2 @ :50

  #3- swim breast/free by 25's @ :55

  #4- swim/kick breaststroke by 25's @ :55

4 x 50 swim as above, except all 4 x 50 are @ :50

2 x 150 swim back/breast/free by 50's @ 2:30, desc 1-2 to something juicy!

Check HR after 1st round, then go a 50 easy before round 2

Warmdown a bit before you get out. Be sure to take all your equipment with you and thank Erica on your way out for allowing us to train here this week. Enjoy your time off- but stay active! Be in touch as needed and try to get in the water once or twice a week. Have a great day!

Tuesday, July 23, 2024- written for SCM (outside at Lakeview Pool, 6:30-8a)

1 x 600- 300/200/100

1:00 rest

With boards, three times through:

2 x 50 kick on back @ 1:05- 

  25 cruise (focus on bodyline & rotation), 25 fast; 10m udk throughout

2* x 25 kick fast for time @ :45

No rest between rounds;

*in 2nd round, go 2 x 25 kick fast @ :45 and then 2 x 25 kick fast @ :35

*in 3rd round, go 6 total 25's kick fast (2 each @ :45/:35/:25)

After 3rd round, go 100 dr-k-dr-skulling by 25's

1:00 rest

4 rounds:

1 x 75 @ 1:15- 50 swim free br3 or 4/2 (add kick for 2nd 25), then 25 ra2 la2 free drill

1 x 125 swim free br3 or 4/2 @ 2:00- 75 long & strong then big kick for the last 50

No rest between rounds

Check HR after last round, then 150 drill/choice by 25's- in MRS (no free)

1:00 rest

4 x 200 as follows:

100 @ 2:00- 25 dolph kick w/boards (build), then 75 drill (ba-br-fr by 25's)

75 swim IM by 25's (no free) @ 1:30- get time, desc 1-4 to max effort

25 @ 1:00- kick fast free w/boards- goal is to break :20, every time!

No extra rest between rounds

With fins, finish up with AMRAP:

3 x 25 drill in MRS (no free) @ :40

2 x 75 swim (same stroke as 25's drill) @ 1:30, desc 1-2 to recklessly fast @ 1:40

No rest between rounds

Warmdown a bit before you get out, and be sure to thank Erica for allowing us to train here this week. Tomorrow we'll be here again, same time. Stay hydrated and wear your sunscreen if you have to be outside. Have a great day! 

Monday, July 22, 2024- written for SCM (outside at Lakeview Pool, 6:30-8a)

1 x 600- 300/200/100

1:00 rest

GREAT JOB RACING THIS WEEKEND!

Big shoutout to Naomi who qualified for the PVS Open Champs in her 400 Free with a 4:45.41!

With fins, some fly drilling (before we get to the 20/12/10 swimdown from the meet):

16 x 25 @ :40 in sets of 4-

1-4, go 3 dolph kick on side, then #4 is ra3 la3 fly drill- breathe to the front (every stroke!)

5-8, same except go 2/2

9-12, go 1/3

13-16, go all swim fly changing your effort from smooth & long (#1) to max effort (#4)

Check HR after #16, then take fins off and go 1 x 100 dr-k-dr-skulling by 25's

1:00 rest, then repeat set with NO FINS

After 2nd set, check HR and then go 1 x 150 drill/choice by 25's; then...

*Anybody who raced this past weekend, take three lanes for your 20/12/10 swimdown;

Everybody else...

Finish up with...

3* rounds of:

3 x 50 swim free br3 or 4/2 smooth & long @ :50- get avg time

2 x 50 swim free br3 or 4/2 long & strong @ :50- avg time should be faster than first 3 x 50

1 x 50 swim free br3 or 4/2 giddyup @ :50- get time, fastest of the set

2 x 25 swim fly @ :30- #1 is build, #2 is max effort- remember the breathing drills we did!

Check HR, then out & back easy between rounds

*in 2nd round, the 50's are 2/2/2; in the 3rd round, the 50's are 1/2/3

Warmdown a bit before you get out. Wear your sunscreen today and remember workout is here at Lakeview on Tuesday and Wednesday of this week, 6:30-8a each day. Be sure to thank Erica on the way out for having us here today so we can train. Have a great day!

Saturday, July 20, 2024- written for SC (any pool you can get into)

Good morning, for anybody who is NOT racing today at the distance session, but IS racing tomorrow:

Meet Warmup, then...

With fins:

24 x 25 @ :40- "the usual," in sets of 4 (change strokes after sets of 4)

Warmdown a bit before you get out. Stay hydrated today and remember the warmup for the afternoon session tomorrow is a little earlier than it was on Thu/Fri. Get excited to race and have a great day!

Friday, July 19, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

Good morning, everybody should start with their Meet Warmup today; then...

Anybody racing tomorrow-

20 x 50 in sets of 5-

1-5 swim at goal pac @ :55

6-10, swim/kick choice stroke (only one stroke), desc 1-5 @ 1:00

11-15, swim at goal pace @ :55

16-20, swim IM order by 25's @ :55, fast turns throughout

With fins, 20 x 25 @ :40- the usual in sets of 4

Anybody racing on Sunday- do the above (Meet Warmup, 20 x 50 and 20 x 25), and then finish up with:

3 rounds of:

1 x 200 swim/kick by 25's, IM order by 50 @ 3:30

1 x 175 swim free br3 or 4/2- get time and desc the 175's 1-3 to max effort

1:00 rest between rounds, check HR

Warmdown a bit before you get out & get excited to race this weekend. Have a great day!

Thursday, July 18, 2024- written for SC (at whatever pool you can manage to get to)

1 x 600- 300/200/100

1:00 rest

Good morning, no workout today as we are racing at the 13&O Champs @ Jeff Rouse. Next workout will be Mon-Tue-Wed at the Lakeview Pool in FFX, look for an email from Heather over the weekend for the exact times each day.

For anybody racing tomorrow, get in today and do your Meet Warmup, followed by the "the usual."

("The usual" is 24 x 25 @ :40 w/fins in sets of 4: go 1/2 fast 1/2 easy, build, drill, all fast by 25's)

For anybody NOT racing tomorrow, after your 600 go the following:

16 x 75 in sets of 4:

  1-2, dr-k-dr by 25's @ 1:20 free

  3-4 kick free on back @ 1:20 desc 1-2 focus on udk's to 10m

  5-6, dr-k-dr by 25's in MRS (no free) @ 1:20

  7-8, kick w/bds (odd 25's NO FREE) @ 1:30, desc 1-2

  9-10, swim free br3 or 4/2 @ 1:10, kick gets bigger by 25's- giddyup on 3rd 25

  11-12, kick w/bds IM order by 25's @ 1:30 desc 1-2

  13-14, swim IM by 25's (no free) @ 1:15, desc 1-2, fast turns throughout

  15-16 @ 1:20, go sw-k-sw by 25's in MRS (no free) desc 1-2 to something juicy!

Check HR, then 1:00 rest

3 rounds of:

2 x 150 swim free br3 or 4/2 @ 2:15, go smooth & long/build kick/giddyup by 50's

2 x 100 @ 1:30 (@ 1:40 if needed for breaststrokers) as follows:

  25 swim MRS build to race pace at 20m

  50 swim long & strong free br3 or 4/2

  Hand touch at 75 to check time if possible...

  25 swim MRS max effort- same stroke as 1st 25

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

No rest between rounds

After 3rd round, hop out for a lap around the pool if needed (if water is warm)

Finish up with...

3 rounds of:

4 x 50 in MRS (3rd rd freestyle, okay):

  1-3, swim at 200 goal pace @ 1:00 (milers go mile gp @ :55)

  #4- go 25 race MAX EFFORT (finishing speed!) and check time, then 25 easy drill, all @ 2:00

Out & back easy between rounds if needed.

Warmdown a bit before you get out. Stay hydrated today and wear your sunscreen, get excited to race this weekend! I'll post another workout tomorrow morning. Be in touch with me via text/email if you have any questions. Have a great day!

Wednesday, July 17, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

Tomorrow we race! Be smooth & long today, trying to put a great stroke on everything you do.

With fins,

6 x 100 @ 2:00-

50 drill, 25 kick/fwd ss/25 fast udk on stomach

Go free drill for 1-3, and MRS drill (no free) for 4-6

Check HR, then take fins off and go an easy 100

1:00 rest

3 times through:

6 x 50-

  odds, swim free br3 or 4/2 @ :50, keep it smooth here

  evens, MRS (no free) @ 1:10- 25 swim build, 25 drill- build the swim to faster & faster by round

Check HR, then continue right into...

1 x 100- some sort of kick/swim your choice

1:00 rest between rounds

Change strokes on the even 50's from round to round if you'd like

With fins, finish up with...

1 x 50 @ 1:20- go swim build/fast udk/drill

1 x 50 swim max effort @ 1:00- same stroke as 1st 50

No rest between rounds

Go 3 rounds free, then 3 rounds no free

Finish up with 15m sprints from a dive until it's time to go.

Warmdown a bit before you get out. Stay out of the sun today, mentally rehearse your races for this weekend & stay hydrated. No workout tomorrow morning (I'll post a workout for anybody who isn't racing tomorrow). Have a great day!

Tuesday, July 16, 2024- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

Very warm water today, so this workout is different than I originally planned.

With fins, 4 times through:

3 x 25 drill @ :30

1 x 25 @ :40- 15m swim race pace, 10m fast UDK

1 x 75 @ 1:30- kick/drill/swim by 25's- odd 25's are MAX EFFORT

No rest between rounds, check HR after last round then take fins off & go a 50 easy

Go free/MRS (no free)/choice by round

6 rounds of the following (hop out for a lap around the pool after even rounds):

3 x 25 in MRS as follows:

  1- swim smooth & long @ :45

  2- swim at 200 set up @ :35

  3- swim MAX EFFORT @ :25

1 x 75 swim free (always swim free br3 or 4/2)- kick gets bigger by 25's, giddyup the finish, get time

Check HR then go 50 easy

1:00 rest between rounds

Change stroke (for 25's) after even rounds.

Finish up with...

50 race from a dive!

Warmdown a bit before you get out. Stay hydrated and wear your sunscreen today, get excited for your races this weekend! Remember, NO WORKOUT on Thursday at CCF. Have a great day!

Monday, July 15, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

2 x 100 @ 2:00-

  25 drill/fwd ss/25 streamlined "alligator" kick/25 fast udk/25 swim fast

1 x out & back to 20m- fast udk/fwd ss/then SYFO (sprint your face off!) @ 1:30

No rest between rounds

Go free/no free/choice by round

After 3rd round, check HR then take fins off and go an easy 100 (drill/choice by 50's)

1:00 rest

3 rounds:

2 x 150 swim free br3 or 4/2 @ 2:20- go long & smooth/build/giddyup the kick by 50's

1 x 50 choice drill (mrs) @ 1:30- nothing sloppy, be deliberate

4 x 50 swim at 200 gp @ 1:10 (go 400 free or mile gp if racing those events this weekend)

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

After 3rd round, back down to the start end.

Finish up with...

BROKEN 100 from a dive: 50 from a dive/:15 rest/50 from a push- max effort here!

Warmdown a bit before you get out. Wear your sunscreen and stay well hydrated today- and think about your races this weekend. Tomorrow at CCF (but NO WORKOUT on Thursday at CCF). Have a great day!

Sunday, July 14, 2024- written for SCM (outside at Lakeview Pool, 8:30a)

1 x 600- 300/200/100

1:00 rest

3 times through:

3 x 50 drill/kick by 25's @ 1:00

6 x 25-

1-3 @ :45, fast udk to 12.5m/fwd ss/superhero kick to the end

4-6 @ :40, swim race pace to 15m, then drill last 10m

1* x 100 swim strong & even freestyle br3 or 4/2 @ 1:30

No rest between rounds.

Change strokes on the 50's dr-k and the 25's from round to round if you'd like (last round, no free)

*add 1 x 100 swim free in each round; avg time for 100's gets faster by round

Check HR after last round, then 50 easy (and a lap around the pool if you need to get out & cool off)

16 x 100 in sets of 4 as follows:

1&2 @ 1:30- 25 swim MRS fast/50 swim free- long & strong then add kick by 25's/last 25 kick fast udk

#3- kick fast for time w/boards @ 2:30

#4, go 4 x 25 w/boards @ :45/:45/:30/:45 by 25's- these are all max effort! Can be partner kick (race!)

Check HR after last 25, then out & back easy

Warmdown a bit before you help take out the lanelines. Be sure to thank Erica for having us here this morning. Regular schedule this week through WEDNESDAY ONLY (no workout on Thursday at CCF). Have a great day!

Thursday, July 11, 2024- written for SCM (outside @ CCF), with PW's group

1 x 600- 300/200/100

1:00 rest

3 times through:

200 @ 3:40- 150 swim/drill by 25's (turn gets faster on swim, 1-3); last 50 is kick on back

6 x 25 odds & evens-

  odds @ :30, swim 15m race pace, 10m choice

  evens @ :50, choice skulling (don't rush the skulling!)

4 x 50- different by round

  1st round, swim strong & even free br3 or 4/2 @ :50

  2nd round, swim MRS (no free)/free by 25's @ :50- fast turns on MRS

  3rd round, swim/kick by 25's in MRS @ :55 (same stroke as 2nd rd), desc 1-4 to fast

Check HR after each round

After 3rd round, 50 easy, then...

5 x 100 odds & evens as follows:

odds @ 1:30- 25 swim MRS/50 swim free (br3 or 4/2)/25 kick on back

evens @ 1:20- swim strong & even free br3 or 4/2

Check HR, then 50 easy

3 rounds of, all in MRS (no free except by special dispensation):

3 x 25- odds drill @ :45, #2 swim race pace @ :30 (same stroke for all 3)

5 x 50 swim at 2nd 50 split of 100 goal time @ 1:00 (#5 is drill)- same stroke as 25's

1 x 75 race from a dive in heats- same stroke as 50's & 25's

Check HR after 75, 1:00 rest between rounds

3rd round can be your choice (freestyle, okay)

Warmdown a bit before you get out. Stay well hydrated today & wear your sunscreen if you have to be outside. REMEMBER: workout on Sunday is at the Lakeview Pool, 8:30-10a. Get excited to race next weekend & have a great day!

Wednesday, July 10, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

2 rounds of:

2 x 100 @ 2:15- 50 kick build to fast, 50 drill

4 x 50 as follows-

   1-3 @ 1:00, swim 35m (desc 1-3), then last 15m drill

   #4- all kick FAST @ 1:30

No rest between rounds

Go free in 1st round, then MRS (no free) in 2nd round

After 2nd round, check HR then get right into...

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

1:00 rest

6 x 50 swim free br3 or 4/2, go odds cruise @ :50, evens desc 1-3 to giddyup

6 x 50 swim- odds cruise free br3 or 4/2 @ :50, evens swim in MRS @ 1:20 desc to 200 gp or faster

6 x 50 odds & evens as follows: odds cruise free br3 or 4/2 @ :50, evens kick fast for time @ 1:20

Check HR, then put fins on

With fins, 5 rounds of:

4 x 25 @ :40-

  odds fast 15m, then easy drill

  evens swim build to max effort finish

:20 extra rest, then...

1 x 50 race max effort (same stroke as 25's)- goal is faster than 50M best time

Go odd rounds free, even rounds MRS (5th round can be choice)

Finish up with...

2 x 15m sprints from a dive

Warmdown a bit before you get out. Good luck to Emma and Tony racing this week at Open Champs. Regular workout tomorrow at CCF (6:15a). Stay hydrated and wear your sunscreen if you have to be outside. Have a great day!

Tuesday, July 9, 2024- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 50* drill/kick by 25's @ 1:05- fast udk for 10m off turn

These 25's are starting from a "deadman's float" just off the wall (no pushoff or udk):

  2 x 25 @ :50- superhero kick (free) on surface for :06, then ra2 la2 free drill

1 x 100 swim/kick by 50's (kick w/bds)- the 50 swim is 25 MRS (no free)/free by 25's

Get time for the 100 and desc 1-3, check HR after each round

1:00 rest between rounds

*the drill on the 50's is always MRS (no free)

9 x 100 in 3 sets of 3 as follows:

1-2 are 75/25-

    75 swim free/MRS/free by 25's @ 1:20- build the MRS 25 to a race pace turn & breakout

    25- swim MRS (same stroke as 2nd 25 above) MAX EFFORT @ :40

#3- swim 50 long & strong, then add kick for 2nd 50 & change gears (br3 or 4/2) @ 1:30, get time

Check HR after #9, then 50 easy

The water is very warm today, so we're going a different set than I had originally planned (original set listed at the bottom):

AMRAP-

16 x 25 @ :45-

odds, 15m race 10m easy choice

evens, all swim MAX EFFORT

Check HR after #16, then 25 easy...

1:00 rest

MYSTERY SET

After the 1st round the MYSTERY SET was a single 50 race from a dive (same stroke as 25's)

After the 2nd round the MYSTERY SET was a 75 race from a dive, your choice of stroke (IM, ok)

Original options for today:

DISTANCE-

6 x 300 swim free br3 or 4/2- all strong & even, hold faster avg by 2's (go 2 @ 4:40/4:25/4:10)

4 x 100 swim best avg @ 2:30

6 x 300 swim free br3 or 4/2 desc 1-5 to giddyup @ 4:40 (start @ :20); #6 is easy choice @ 6:00

1 x 400 race for time MAX EFFORT

Check HR & warmdown easy for 8-10 mins

STROKE GROUP-

AMRAP:

5 x 50 race at 2nd 50 split of 100 goal time @ 1:10

75 dr-k-dr by 25's @ 2:30

75 MAX EFFORT (diff by round)-

1st round, 50/:10r/25

2nd round, straight 75 race for time

3rd round, 25/:10r/50

Check HR after each round, then 100 easy choice

1:00 rest between rounds

Warmdown a bit before you get out. Try not to be outside too much in this heat- and stay well hydrated. Tomorrow morning back at the StJ (7:30a). Have a great day!

Monday, July 8, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With paddles & shnorkels:

6 x 100 @ 2:10-

  50 ra2 la2 free drill- keep head still, stroke long & rotate hips evenly

  50 kick free- head down, hands out front (superhero style)- this is fast

6 x 50 kick w/boards (drop paddles)- 2 each @ 1:05/1:00/:55

Check HR, then drop shnorkel & go 100 easy

1:00 rest

4 rounds of:

200 @ 4:00 as follows-

  150 swim free br3 or 4/2, desc 50's 1-3, use your kick to change gears (check HR), then...

  50 kick- 25 fast on back (can be breaststroke kick), 25 fast udk on stomach

3 x 50 kick fast for time w/boards PARTNER STYLE @ 1:20- race your partner here

1 x 50 kick for time (go one at a time), check HR

1:00 rest between rounds (out & back easy if you'd like)

From a dive: 50 max effort

Warmdown a bit before you get out. Regular workout schedule the rest of the week (tomorrow 6:15a @ CCF). Wear your sunscreen & stay well hydrated if you have to be outside. Have a great day!

Sunday, July 7, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 4* rounds of:

1 x 100 @ 2:00- drill/dolph kick on side by 25's

2x {25 fast udk on stomach @ :40

     {50 swim fast turn/breakout @ :50- same stroke as drill on 100

     {25 kick fast free on back w/arms pointed up @ :40

No rest between rounds, check HR after 4th round, then take fins off & go 100 easy drill/kick by 50's

*go 2 rounds free, then 2 rounds MRS no free

4 times through:

5 x 50 swim free br3 or 4/2 @ :50*, desc 1-5 to giddyup

    *#4 is @ :40

1 x 50 swim FAST in MRS no free @ 1:30

2 x 50 kick fast w/boards @ 1:30- PARTNER STYLE: race your partner here!

  Go 25 free kick/fwd ss at midpool/25 dolph kick

After 4th round, go 100 easy drill/choice by 50's

From a dive, finish up with...

2 x 50 race in MRS- race somebody in your stroke or speed

  Use 2 of the lanes, swim back easy in the 3rd lane

  We'll go :10 sec apart so you can get your time at the far end.

Warmdown a bit before you get out. Regular schedule this week, wear your sunscreen & stay well hydrated if you need to be outside during the day. Start thinking about your races at the LSC Champs, and get excited for the last meet of the year. Have a great day!

Thursday, July 4, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

Happy 4th of July! Never take for granted how great it is to be an American citizen.

4x:

2 x 48 @ 1:10- 25 drill*, fast udk for 10m off the turn, then skulling to 23m (48m total)

1 x 50 kick fast for time @ 1:10 (on back in 1st 2 rounds, with boards in last 2 rounds)

*drill is freestyle in 1st 2 rounds, no freestyle in last 2 rounds

No rest between rounds. Check HR after 4th round, then continue right into...

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

1:00 rest

7 rounds of 4 x 50 as follows:

odd rounds, swim strong & even free br3 or 4/2 @ :50 (last round @ :45)- steady avg, 85% effort

even rounds:

  #2, swim fly/free by 25's @ :55, desc 1-4

  #4, swim fly/back by 25's @ :55, desc 1-4

  #6, swim breast/free by 25's @ :55, desc 1-4

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

1:00 rest

With fins,

4 x 7-lappers swim free desc 1-4 to max effort @ 3:20

  If there is time, we'll go 4 more in MRS, no free

Warmdown a bit before you help take out the lanelines. Regular workout on Sunday at the StJ (9-10:30a). Remember to get onto the club website and commit to the WVU meet at the end of the month. Enjoy the 4th, but no freak accidents. Have a great day!

Wednesday, July 3, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 100 @ 1:50-

25 stroke drill/50 swim fast turn/25 fast udk on stomach

Go 4 free, 4 in mrs (no free)

Check HR after #8, then take fins off and get right into...

100 easy dr-k-dr-skulling by 25's in mrs

1:00 rest

12 x 50 in sets of 4 as follows:

1-3, swim free br3 or 4/2 @ :50, desc these 1-3 to giddyup!

#4, kick fast for time on back @ 1:30, get time

No extra rest between rounds of 4

1:00 rest after #12

12 x 50 in MRS (no free) as follows:

1-3, swim at 200 goal pace @ 1:00*

Check HR after #3, then right into...

#4- stroke drill @ 1:30 (same stroke as goal pace 50's)

No extra rest between rounds of 4

*2nd round of 4, 50's goal pace are @ 1:05

3rd round of 4, 50's goal pace are @ 1:10

After #12...

100 easy drill/choice by 50's

1:00 rest

From a dive, finish up with...

BROKEN 100- 2 x 50 @ :15 rest (go :10 apart, 7 heats in each group); race somebody your speed!

Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside and stay well hydrated. REMEMBER, we have regular workout tomorrow at CCF (6:15-7:45a), then we're off on Friday and Saturday. Be sure to get into the club website and commit to the WVU prelims-finals meet at the end of July (no qualifying times and a short drive from home- a great way to end the LCM season!). Have a great day!

Tuesday, July 2, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

2x:

2 x 125 @ 2:10- 50 drill, 25 kick on back (UDK to 10m), 50 swim 

2 x 75@ 1:20, sw-k-sw by 25's, get time & desc 1-2 (same stroke as 125's)

No rest between sets, check HR after each round

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

8 x 100 @ 1:40 in 2 sets of 4 as follows:

1-3, 25 swim in MRS, 75 swim free br3 or 4/2; desc the 25 MRS 1-3 to max effort

#4- swim fast free br3 or 4/2

No rest between rounds of 4, check HR after #4&8

Two options today:

DISTANCE- we should get through the following twice:

3x: {1 x 75 swim free br3 or 4/2 @ 1:15, change gears on the 25's w/kick (desc 1-3)

      {3 x 50 swim at GP @ :55

      {Check HR after #3, then right into...

      {25 easy drill @ 1:00- no extra rest after this 25

After 3 rounds, extra 1:00 rest, then...

1 x 275 race free br3 or 4/2- how close can you get to your best 300 yard time?!?

STROKE GROUP-

AMRAP:

1 x 75 swim free br3 or 4/2 @ 1:20- change gears by 25's with your kick (25's get faster)

1* x 50 race in MRS @ 1:00- keep track of times, get average time

No rest between rounds

*add 1 x 50 in each round up to 3 x 50

After 3rd round...

MYSTERY SET!!

  Today for the Mystery Set, we went a 150 race from a dive, trying to be as close to your avg time per 50 (x3) + 1.5 seconds...

You can change strokes for the 50's after the 1st Myster Set

Warmdown a bit before you get out. Tomorrow morning at the StJ (7:30a) and then REGULAR WORKOUT ON THURSDAY MORNING HERE AT CCF (6:15a). Then everybody is off on Friday and Saturday. Please remember to get into the club website and commit to the WVU prelims-finals meet at the end of July (24-27). There are no qualifying times for this meet so it's an outstanding opportunity to wrap up our LCM season at a premier facility, close to home, and you can race all your events. Have a great day!

Monday, July 1, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

1 x 900 as follows:

6x {100 swim smooth & long free br3 or 4/2 (can be backstroke for rounds 4-6)

     {50 swim in MRS (no free)- get time & desc 1-3, and 4-6; can change stroke for rounds 4-6

Check HR when finished

15 x 50 in sets of 3 as follows:

1-2, swim long & strong free br3 or 4/2 @ :50

#3- kick with boards fast; interval starts @ 1:10 (#6 @ 1:00, #9 @ :55, # 12 @ :50, #15 @ :45!)

Check HR, then easy 50

PARTNER SPRINTS w/boards as follows:

(AMRAP...even 50's are opposite of odd 50's)

1-2 @ 1:20, 25m kick race/25m fast udk on stomach

3-4 @ 1:20, 25m dolph kick/25m swim sprint your face off!

#5- all kick w/boards, race your partner here- it's a Celebrity Death Match!

1:00 rest between rounds.

Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside, even though it won't be as warm today. REMEMBER, we have regular workout on Thursday of this week- (6:15-7:45a at CCF) that's the July 4th holiday! Then you're off on Friday & Saturday. Also, be sure to get on the club website and commit to the WVU meet at the end of July (prelims/finals with NO QUALIFYING TIMES!). Have a great day!