Thursday, August 29, 2024- written for SCM (outside at FFX Pool)

Today we'll review the backstroke/breaststroke drills, then get to some legit kicking.

Remember, workout on Friday and Monday will be from 8:30a until 10a- still right here at FFX Pool, but later in the morning due to the Labor Day holiday. NO WORKOUT ON SATURDAY OR SUNDAY.

Lastly, we'll start doing individual goal talks with athletes in the Blue Group next week, so be sure you've given some thought to your SCY goals.

Have a great day!

Wednesday, August 28, 2024- written for SCM (outside at Fairfax Pool)

Day 3-

More strokework, today we'll focus on Backstroke, specifically on changing gears (think "IM" backstroke as opposed to trying to crank out a blistering, kick-dominant 100 Backstroke).

Tomorrow we'll get into some legit kicking before we get to Butterfly strokework on Friday.

Make sure you're off to a good start at school- August is no time to fall behind with your classes. And mind the schedule for Friday and Monday (the Labor Day Holiday is on Monday, September 2): 8:30-10a (here at FFX Pool).

Have a great day!

Tuesday, August 27, 2024- written for SCM (outside at Fairfax Pool)

Day 2- more drilling & kicking, focus on doing it well, not fast.

Today we'll try getting into some backstroke drilling once it's light out. for Backstroke, the focus remains on:

• Head position;
• Body line;
• your kick;
• and of course, udk's

Help with the lanelines before you get out & do a great job in school today. Have a great day!

Monday, August 26, 2024- written for SCM (outside at FFX Pool)

Day 1

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (same 300/200/100 to start each day)

1:00 rest

Drilling & kicking this week. Focus on the following:

• Head position- shouldn't be "up," but closer to a neutral position;
• Body line- hold a firm, straight body line, not wiggling or "inch worming" through the water'
• Steady kick- your kick should be either stabilizing or generating power, not debilitating
• Underwaters- the "fifth stroke," your UDK's should be small (in range) and powerful. Always.

I'm looking forward to a great year! Be in touch with me as needed at erikcollins19@gmail.com or text in an emergency at 301-980-4747. Have a great day!

Saturday, August 17, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (20 minutes of drilling & kicking, maybe some skulling)...

2* times through:

2 x 100 @ :15 rest- 50 drill, 50 kick on back- focus on small fast udk's to 10y

2 x 75 @ :15 rest- 25 kick w/boards, 50 swim (same stroke as 100's above), desc 1-2

4 x 50+ swim strong & even freestyle br3 or 4/2 @ :10 rest

Check HR then out & back easy between rounds

*go free for 100's/75;s in 1st round, then go MRS (no free in 2nd round)

+4 x 50 in 2nd round are swim IM order by 25's (include free), work on turns & udks off the turn

1:00 rest between rounds

3 rounds of:

3 x 100 @ :15 rest- 25 dolph kick w/boards, 50 swim backstroke, 25 breast kick w/boards desc 1-3

2 x 100 @ :15 rest- 50 kick free w/boards, 50 swim breast/free by 25's, desc 1-2

1 x 100 kick fast for time w/boards- go free kick, IM kick, MRS (no free) by round- get time if possible

Check HR then 50 easy between rounds

Warmdown a bit before you get out. Enjoy your last weekend off before school starts, make sure you're ready to go on Monday. Have a great day!

Thursday, August 15, 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 of drilling & kicking), get into the following...

With fins:

6 x 50 @ :10 rest- 25 breast pull w/free kick, then 25 dolph kick on side

5 x 50 @ :10 rest breast pull w/dolph kick- do flip turns here

4 x 75 @ :15 rest- 50 choice breast drill (free or dolph kick, do flip turns), 25 udk

Check HR then take fins off & go 100 easy kick/choice by 25's

1:00 rest

8 x 25 @ :15 rest-

  odds, 2k 1 pull breast drill (squeeze feet together at end of kick, get flat on water

  evens, swim breaststroke- big strong kick to drive the stroke

3 rounds of:

3 x 75 @ :15 rest- 50 swim backstroke with "IM tempo," last 25 swim breast big kick

2 x 100 swim free br3 or 4/2 @ :10 rest- strong & even here, good effort

1 x 125 swim 50 back/50 breast/25 free- get time if possible, should get faster from round to round

Check HR, then 50 easy between rounds

Warmdown a bit before you get out. Stay hydrated and wear your sunscreen if you have to be out in the sun. Enjoy your last few days of Summer vacation & get excited for the SCY season. Have a great day!

Wednesday, August 14, 2024- written for SC (whatever pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your own warmup (about 20 minutes of kicking & drilling, some skulling too)...

2 times through:

3 x 100 swim/kick by 50's @ :10 rest (Rd1, kick is on back; Rd2 kick is w/boards), desc 1-3

6 x 25 @ :10 rest

  odds, swim at 200 setup

  evens, swim 12y MAX EFFORT, 12y drill

Check HR after last 25, then get right into...

100 kick/drill by 25's- on the kick hold your body line; on the skulling feel the h2o on hands/forearms

1:00 rest between rounds

After 2nd round...

4 x 50 swim/kick fly by 25's @ :10 rest (#3 is swim strong/even free br3 or 4/2 @ :05rest), desc 1-3

1 x 75 swim IM (no free)- long smooth effort here, get time & check HR

  25 easy back to the start end

4 x 50 swim/kick backstr @ :10 rest (#3 is swim free br3 or 4/2 strong/even @ :05r as above), desc 1-3

1 x 75 swim strong IM (no free)- better effort than 1st 75, get time/check HR

  25 easy to the start end

4 x 50 swim/kick breast @ :10 rest (#3 is swim free @ :05rest as above), desc 1-3

1 x 75 swim max effort (no free), get time & check HR

125 easy drill/choice by 25's before you get out.

Enjoy the last little bit of your Summer vacation, get excited for the SCY season kicking off on the 26th. Have a great day!

Tuesday, August 13, 2024- written for SC (whatever pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (20 minutes of stroke drills, kicking and skulling)...

Pick one stroke for the following:

14 x 50 @ :10 rest as follows-

odds, stroke drill- be deliberate, nothing sloppy

evens, swim/kick by 25's- descend 1-7

Check HR after #14, then continue right into...

8 x 75 @ :15 rest-

odds, 25 kick w/boards, 50 kick on back (focus on UDK's to 10yds)

evens, kick fast IM order by 25's dolph kick/free kick/breast kick, with boards

Check HR, then continue right into...

7 x 150 @ :20 rest-

odds, swim free br3 or 4/2 (can be backstroke if you'd like, but all four 150's are backstroke), desc 1-4

evens- drill/swim by 25's in 4th best stroke, NO FREE

Check HR

100 easy drill/kick by 25's before you get out. Enjoy the last few days of your Summer vacation. Be sure you've thought about your goals for the SCY season. Have a great day!

Tuesday, August 6, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup... (20-25 minutes of drilling & strokework)...

2 rounds of:

4 x 50 swim/kick by 25's (freestyle) @ :10 rest, desc 1-4 to what you can

6 x 25 kick w/boards @ :10 rest-

    odds- 1/2 fast 1/2 easy, evens all FAST

4 x 50 swim/kick by 25's in MRS (no free) @ :10 rest, desc 1-4 to what you can

6 x 25 @ :10 rest as follows:

    10y fast udk (choice, on back, side or stomach), then breakout & swim max effort to the end

:30 rest after #6...

1 x 50 kick max effort for time

Check HR, then 1:00 rest between rounds

After 2nd round, finish up with...

6 x 200 as follows, all @ :20 rest-

odds, swim 100 IM, 50 kick fast on back, 50 swim 4th best stroke FAST (no free)

evens, all kick: 100 IM w/boards (3rd 50 is swim MRS race pace turn), last 50 kick free w/bds FAST 

Check HR after even 200's

Warmdown a bit before you get out. Wear your sunscreen today and stay hydrated. Next workout will be posted Thursday or Friday as I'm traveling out of the country today. Tave a great day!

Monday, August 5, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (20-25 minutes of drilling & kicking)...

4 x 75 @ 1:30- 25 dolph kick w/boards, 50 drill

6 x 25 kick max effort with boards; go 2 each @ :35, :30 and :25

4 x 75 @ 1:30- 50 kick on back (focus on 10y udk), 25 swim build to race pace

6 x 50 kick w/boards, 2 each @ 1:00, :55 and :50

6 x 75 swim free br3 or 4/2 (or, go all 6 backstroke if you'd like- if you have flags)- all @ 1:05

  go 50 long & strong, last 25 add kick and change gears

4 x 75 kick w/boards @ 1:40- desc 1-3 to max effort, hold for #4

Check HR then 50 easy

1:00 rest

3 times through:

300 pull free w/shnorkel/buoy/bands, paddles if you'd like- steady head position, even hip rotation

:20 rest to drop equipment

2 x 175 swim free br3 or 4/2 @ 2:40*, desc 1-2 to what you can

Check HR after #2, then 50 easy

*interval in 2nd round is 2:30, and in 3rd round try :10 rest

The goal on the 175's is for #2 to get faster from round to round

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure you're on top of any summer reading assignments for school and think about your goals for SCY. Have a great day!

Friday, August 2, 2024- written for SC (whatever pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (20-25 minutes of drilling & kicking), get into the following:

2 times through, all @ :10 rest (@ :50 if you have a pace clock)-

2 x 50 swim IM order by 25's (fly/back on #1, then back/breast on #2)

1 x 50 kick w/boards fast/easy by 25's

2 x 50 swim strong & even free br3 or 4/2- good bodyline, long stroke

1 x 50 kick all fast on back, focus on 10m udk each end

2 x 50 swim/kick by 25's in MRS no free, desc 1-2 to giddyup

1 x 50 swim fast free br3 or 4/2- finishing speed here!

Check HR, then 1:00 rest between rounds

After 2nd round, go 100 easy dr-k-dr-skulling by 25's

Finish up with...

3 x 5:00 swims freestyle (or backstroke- but same stroke for all 3), increase effort & distance swum 1-3

1:00 rest after each 5:00 swim, check HR

After #3, warmdown a bit before you get out.

Wear your sunscreen today & drink plenty of water in this heat. Next workout will be posted on Monday, August 5. Have a great day! 

Thursday, August 1, 2024- written for SC (whatever pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (20-25 minutes drilling & kicking- make it up yourself)...

9 x 100 in 3's-

  1-3, swim/kick by 50's @ :10 rest, 2nd 25 of each 50 is faster than 1st 25; no free

  4-6, swim free br3 or 4/2, no free by 50's; 2nd 25 of each 50 is faster than 1st 25, @ :15r

  7-9, swim/kick by 50's @ :20 rest (same stroke as 1st 3 x 100), desc 1-3 to giddyup!

Check HR, then 50 easy

1:00 rest

3 times through, all @ :10 rest

 1 x 75 sw/drill/sw faster by 25's in MRS no free

 1 x 125 all free- 50 sw/25 kick on back/50 swim faster (br3 or 4/2)

 3* x 50 swim IM order by 25's (fly/free, then back/free, then breast/free- one each)

*fast turns throughout on the 50's; check HR after 3rd 50, then :30 rest...

After 1st round, 200 IM swim (50 of each stroke), :15 rest at the 75, get time

After 2nd round, 200 IM swim (50 of each stroke), :15 rest at the 125, get time

After 3rd round, 200 swim IM (50 of each stroke, :15 rest at the 75 AND 150, get time

After 3rd round...150 drill/choice by 25's

1:00 rest

Finish up with:

1 x 200 swim IM for time as follows: 25 fly/50 back/50 breast/25 free/50 kick free with boards

Warmdown a bit before you get out. Wear your sunscreen today and be sure to stay well hydrated. Make sure you're on top of any summer reading assignments you have for school and be thinking about your SCY goals for the upcoming year. Have a great day!