Monday, September 30, 2024- written for SCM (outdoors @ CCF)- Sr Blue & Sr Prep w/Jackson & EC

1 x 600- 300/200/100

1:00 rest

Great job racing this weekend

Quick drilling with fins to start, then we'll do our 20/12/10 swimdown from the meet

With fins,

8 x 75 @ 1:15

1-4, 25 dolph kick on side (face locker rooms)/ 50 choice drill

5-8, 25 dolph kick w/boards/50 breast pull with dolph kick drill (flipturns)

Check HR, then fins off for...

150 drill/skulling by 25's

1:00 rest

All @ 2:00 rest...

20 min swim

12 min pull w/shnorkel & buoy (paddles- your choice)

10 min kick- go 100 on back/50 wbds

If there is time...

Partner kick 25's with boards

Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your "best/least best/differently or better" talk; we'll try to do as many of those on Wednesday as possible at South Run. Have a great day!

Friday, September 27, 2024- written for SCM (outdoors at CCF), Sr Blue & Sr Prep Gold groups w/Jackson & EC

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we did a short fly drilling set w/fins (12 x 25 @ :40, 3 drill/1 swim); then...

RACE DAY!!

Pretty simple set today with the meet this weekend...

3 rounds of:

1 x 75 race in heats (2 groups in each heat), get time

25 easy, then...

3 x 25 race @ :10 rest, trying to be faster (add up time for 3 x 25) than your 75

8-10 minutes active recovery between rounds.

Go MRS (main race stroke, no free)/free/choice by round

Warmdown a bit before you get out. Be sure to take everything with you when you leave and do an excellent job in school today. See you at the Freedom Center this weekend, get excited to race!

Thursday, September 26, 2024- written for SCM @ CCF (GMU distance group)

300 easy choice/200 kick

1:00 rest

2 sets of:

6 x 25 @ :30-

  odds, stroke drill

  evens- go 1/2 way fast surface kick/fwd ss/ then swim fast to the end

  2x:

   {2 x 50 sw-k by 25's @ 1:00

   {1 x 75 swim 25 stroke (same as 25's), 50 free @ 1:00

   {after 2nd time through,1:00 rest, then repeat the entire set

   {in the 2nd set, the 50's sw/k and the 75 are @ :55- no free

3 times through:

7 x 50 swim at mile goal pace @ :50 (@ :45 in 2nd round, @ :40 in 3rd round)

1 x 450- different by round:

  Rd 1, 150 race (get time), 300 pull w/shnorkel & choice equip

  Rd 2, 150 race (get time), then 3 x 50 race @ :10 rest; then 150 pull

  Rd 3, go 150 race/3 x 50 @ :10 rest/MYSTERY SET- all fast

  In the 3rd round, the Mystery Set was 2 x 75 @ :15 rest, trying to be faster than your 3 x 50 add-up time

Warmdown a bit before you get out. Be careful getting back & forth to campus and get excited to race this weekend. Tomorrow morning will be lift & swim at the AFC. Have a great day!

Thursday, September 26, 2024- written for SCM (outdoors at CCF, Sr Blue)

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards:

12 x 50 in sets of 4-

1-2, ra2 la2 freestyle drill @ 1:00

3-4, kick breast/free by 25's @ 1:05, desc 1-2 to fast

Check HR after #12, then 1:00 rest

With shnorkels, 3 times through:

2 x 75 swim free @ 1:10- 50 long & strong, last 25 add kick

1 x 150 swim free- 75 long & strong/75 big kick; get time & desc 1-3

:30 rest after each round, check HR

3 times through:

2 x 75 @ 1:20- 25 dolph kick w/boards (build), 50 swim backstroke (tempo)

1 x 150 swim- 100 swim backstroke (tempo), 50 swim breaststroke (kick)- desc 1-3

:30 rest after each round, check HR

3 times through:

2 x 75 swim 25 breast/50 free br3 or 4/2 @ 1:15- kick drives you throughout

1 x 150 swim 50 breast/100 free- kick like it's the end of the 400 IM, get time & desc 1-3

:30 rest after each round, check HR

150 drill/choice by 25's, then...

150 RACE IM for time- 25 fly/50 back/50 breast/25 free

Warmdown a bit before you get out. Be sure to take everything with you when you leave & do an excellent job in school today. Tomorrow we'll do a RACE DAY here at CCF, then the meet this weekend (no workouts anywhere on Saturday or Sunday). Next week will be the same schedule as we've had this week. Have a great day!

Wednesday, September 25, 2024- written for SCY @ South Run (w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With fins,

9 x 75 @ 1:15

  1-2, 50 backstroke drill (6ks or up/down/over drill), 25 kick (1/2 dolph 1/2 choice)

  #3, swim 50 backstroke, 25 dolph kick as far as you can make it; desc 1-3

Check HR after #9, then 25 easy

Take fins off...

1 x 150 choice drill/skulling by 25's

1:00 rest

3 times through:

2 x 100 swim free/back by 50's @ 1:25 (1:35), desc 1-2

3 x 50 kick w/boards @ :55, desc 1-3

1 x 50 swim free br3 or 4/2 @ :40

1 x 50 kick fast for time w/boards @ 1:15

1 x 150 swim backstroke fast for time

Check HR

:30 rest between rounds

100 easy choice after 3rd round

8 x 25 drill in MRS @ :35

Then...

AMRAP...

4 x 50 swim at 200 gp @ :55 (every 3rd rd @ :45)

Check HR, right into...

25 drill @ 1:00

25 race MAX effort, get time

75 easy drill/kick/drill by 25's

1:00 rest between rounds

DISTANCE-

AMRAP...

2 x 75 swim free br3 or 4/2 @ 1:10- 50 long & strong/25 big kick

4 x 50 swim at mile or 1000 gp @ :50

Check HR, then right into...

25 easy @ :40

1 x 75 race faster than gp (finishing speed here!)

Check HR, 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today and be sure to thank your parents for getting you here to South Run this morning. Tomorrow, we're back at CCF (5a). Have a great day!

Tuesday, September 24, 2024- written for SCM (GMU 500 group @ CCF)

300 choice/200 kick

1:00 rest

With fins, 8 rounds of:

1 x 25 stroke drill @ :30

1 x out & back @ :30- sprint to 15m/fwd ss/fast udk back (same stroke as drill)

No rest between rounds

Go rds 1-4 free, rds 5-8 no free

Fins off, 50 easy

9 x 50 swim free br3 or 4/2 @ :45- desc avg by 3's

Check HR, then...

4 rounds of:

1 x 125 swim free br3 or 4/2 @ 1:45- go 75 long & strong, 50 add kick & go

1 x 75 swim/kick/swim faster @ 1:15- no free

No rest between rounds

Check HR after 4th round, then 50 easy

3 times through:

2 x 150 swim free br3 or 4/2 @ 2:15-

  75 swim long & strong- easy speed here

  Hand touch to check time at 75

  75 add kick & change gears, should be faster than 1st 75

4 x 50 swim at 400m (500y) goal pace @ :50

25 drill @ 1:00

1 x 75 race faster than goal pace (finishing speed here!)

Check HR, 50 easy

If there is time...

100's easy pull w/choice equip @ 1:30

Warmdown a bit before you get out. Be careful getting back & forth to campus & be sure to stay on top of your Study Hall hours. Tomorrow lift at Fieldhouse then 7:15a here at CCF. Have a great day!

Tuesday, September 24, 2024- written for SCM (outdoors at CCF w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With fins...

DRILL BONANZA

Today we're going to go multiple sets of:

  *25's drill

  *50's drill/kick (kick is fast udk)

  *then 25's swim

Then, we will go through it without fins...

We'll finish with a set of 50's alternating swim/kick and ALL KICK on the same interval.

Do an excellent job in school today & be sure to thank your parents for driving you all over the world for workout each day. Have a great day!

Monday, September 23, 2024- written for SCM (GMU distance at CCF)

300 choice/200 kick

1:00 rest

2 sets of:

1 x 150 drill/kick by 25's @ 2:30

1 x 100 swim/kick by 25's (same stroke as 150) @ 1:45

2 x 50 kick w/boards @ 1:00

  #1, fast/easy by 25's

  #2, all fast

No rest between rounds; 2nd round is no free (150/100)

Check HR after 2nd set, then...

9 x 50 swim @ :45-

  *hold faster avg by rounds of 3

Check HR again, then 50 easy

1:00 rest

4 x 100 swim free br3 or 4/2 @ 1:20 (1:25)- strong & even here, keep track of avg time

1 x 750 swim free-

  *long smooth stroke, nothing sloppy

  *get time & check HR

1:00 rest

7 x 100 swim free br3 or 4/2 @ 1:15 (1:20)- stronger but still even, hold faster avg

1 x 750 swim free-

  *desc from #1, but don't get sloppy

1:00 rest, check HR

9 x 100 as follows:

odds*, swim 75 (desc 3 x 25 to race pace), last 25 drill @ 1:30

evens, swim 2 x 50 at mile goal pace @ :40 (:45)

*take :10 extra rest after 9th 100, then...

1 x 750 swim free- fastest of the day here, hold a good stroke & go on the 2nd half

Check HR then 50 easy

Finish up with...

AMRAP:

3 x 25 jungle sprints @ :50

1 x 50 easy drill

Change strokes by round if you'd like

Warmdown a bit before you get out. Be careful getting back & forth to campus; remember that we're here at CCF tomorrow morning, 6:30a. Have a great day!

Monday, September 23, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100

1:00 rest

With fins,

3 x 100 @ 1:40- 50 ra2 la2 free drill (head still, long stroke, rotate evenly), 50 kick on back

6 x 75 @ 1:20- 50 breast pull w/dolph kick & flip turns, last 25 dolph kick on side (face lockers)

16 x 25 in sets of 4-

1-4, dolph kick w/boards fast @ :45 (go partner kick)

5-8, fast udk on stomach to 15m, then choice to the end

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

1:00 rest

5 x 50 swim long/strong free br3 or 4/2 @ :45 (:50)

4 x 50 swim/kick by 25's (free) @ :50 (:55)

3 x 50 all kick w/boards (fast/easy by 25's) @ :55 (1:00)

:30 rest, check HR

3 x 50 swim strong/even free br3 or 4/2 @ :45 (:50)

4 x 50 swim/kick by 25's choice @ :50 (:55)

:30 rest

5 x 50 kick fast w/boards @ :55 (1:00)- max effort here!

Check HR then 50 easy

1:00 rest

3 rounds of (middle round on back), all @ :40 per 25...all at MAX EFFORT:

25 kick/50 kick/75 kick/100 kick/75 kick/50 kick/25 kick

Check HR, then 50 easy after each round

1st round is free

2nd round on back (free kick)

3rd round is IM w/boards (IM order by 25's)

Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for getting you to workout this morning. Let me know if you have any questions about the schedule. Have a great day!

Sunday, September 22, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 50 in sets of 3-

1-2, stroke drill @ 1:00

#3- swim 35m (build to pace pace)/15m fast udk @ :45

Go free/no free by rounds of 3 (x2)

Take fins off after #12, go out & back easy

9 x 100 in sets of 3:

1- swim no free (build)/free (smooth & long) @ 1:45

2- swim no free (same stroke as #1)- build to race pace turn, then hold speed on 2nd 50 @ 1:45

#3- swim/kick by 50's (same stroke as #1-2), max effort @ 2:00, get time

Go MRS/no free/choice no free by round

1:00 rest after #9, check HR then 100 easy

12 x 50 in sets of 3:

1-2, swim free br3 or 4/2 @ :55*- long & strong here, swim to make the interval

#3- swim fast for time in MRS (no free) @ 1:30

*Interval gets :05 faster by round for freestyle 50's, down to :40, trying to be fast in each round

Check HR after each fast 50; go a 150 drill/kick/drill by 50's after #12

1:00 rest

BONUS ROUND-

2 x 50 swim free br3 or 4/2 @ :35!*%^*!

:10 rest

1 x 50 race in MRS, max effort here!

Check HR, then easy back to the starting end

With shnorkels & buoy (paddles or bands, your choice)...

6 x 150 pull free @ 2:30, watch hands out front, hold steady bodyline & rotate evenly

Check HR

Work on starts & 15m breakouts until 12:15p

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Remember, tomorrow we start the OUTDOOR SCHEDULE until GMU reopens. We're at CCF on Mon/Tues, then down to South Run on Wednesday. Have a great day!

Saturday, September 21, 2024- written for SCY (Blue group IM workout, 10:30a @ GMU)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 75, dr-k-dr by 25's @ 1:15

2 x 50 swim/kick by 25's @ :55- same stroke as 75's, desc 1-2 to what you can

No rest between rounds

Go free/no free/choice by round

Check HR after last round, then 50 easy choice

1:00 rest

3 rounds of:

3 x 75* @ 1:10- some sort of IM, but different combo each round (see below)

1 x 125 swim free br3 or 4/2 @ 1:45- go 75 long & strong, last 50 add kick & change gears

1 x 75 @ 1:30- swim fast IM (always fly/back/breast by 25's), get times & make avg time after 3rd round

1 x 25 fast udk on stomach @ 1:00

No additional rest between rounds, check HR after each round

*75's IM are as follows-

  1st round, 25 fly/50 free

  2nd round, 25 fly/50 back

  3rd round, 50 back/25 breast

8 x 150 as follows:

  odds, swim free @ 2:15- 75 long & strong/50 add kick/last 25 is fast kick choice (can be udk!)

  evens, swim IM order/free by 25's @ 2:30 (fly/free/back/free/breast/free by 25's), get time & desc 1-4

No extra rest between odds & evens

Odds should be a steady & consistent effort;

Evens should get faster 1-4 (2, 4, 6 & 8) with #8 being a max effort

Keep tabs on your HR throughout

Then 50 easy after #8

1:00 rest

With fins, 4 rounds of:

3 x 75 swim desc 1-3 to max effort @ 1:30

1 x 25 @ 1:00, fast udk on stomach- absolute monstrous effort here!

No rest between rounds.

Go odd rounds free, go even rounds no free (but same stroke for all 3 x 75's)

Warmdown a bit before you get out. Do some HW today, remember that tomorrow is at StJ (10:30a) and next week we start our OUTDOOR SCHEDULE (again). Have a great day!

Friday, September 20, 2024- written for SCY (GMU distance group)

300 choice/200 kick

1:00 rest

3 x 150 @ 2:30- first 100 is drill/swim by 25's, last 50 is kick w/bds (desc kick 1-3)

:30 rest, check HR, then continue right into...

1 x 125 swim free br3 or 4/2, go 75 long & strong/50 add kick; @ 1:35 or 1:45

3 x 75 swim-kick-swim by 25's @ 1:00 desc 1-3 (@ 1:10 if needed, breaststroke)

2 x 125 swim free as above, @ 1:30 or 1:40

2 x 75 swim-kick-swim (as above) @ 1:00, desc 1-2

3 x 125 swim free as above @ 1:25 or 1:35

1 x 75 swim-kick-swim, fastest of the day

Check HR, then 50 easy

2 times through:

6 x 50 swim at mile goal pace @ :40 (:45)

1 x 75 swim faster than gp

Check HR, then 50 easy

4 x 75 swim at mile gp @ 1:00 (1:10)

1 x 50 swim faster than gp

Check HR, then...

300 pull free w/shnorkel & choice equip

Check HR, then 1:00 rest

After 2nd round...

MYSTERY SET

Today we went a 275 race for time, trying to be faster than 1/6 of your mile goal time

Warmdown as needed. Tomorrow is here at AFC at 8a; remember, next week we start the outdoor schedule at CCF. Have a great day!

Friday, September 20, 2024- written for SCY @ GMU (Blue/am Prep groups)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we'll get into our Friday Flyday drilling, then bang out a legit Race Day set:

6 x 50 race from a dive @ 3:00- one stroke only, keep track of times and make avg

8-10 minutes active recovery, figure time for a 75 based on your avg 50 time. Then...

1 x 75 race from a dive in heats- how close can you come to matching what your 50 avg was?!?

Warmdown a bit before you get out. Remember, tomorrow here at GMU and Sunday at StJ (10:30a for both days), then we start our outdoor schedule on Monday, September 23. Have a great day!

Thursday, September 19, 2024- written for SCY (GMU distance group)

After drylands with team...

300 easy choice

1:00 rest

4 x 75 @ 1:10- drill/kick on back/fast udk by 25's

15 x 50 @ :50 in 5's as follows:

  1-5, kick fast/easy by 25's with boards

  6-10, swim IM order by 25's, middle 20y is always FAST (turn end of the pool)

  11-15, all kick fast with boards

Check HR, then 50 easy

1:00 rest

Go to a hand touch at the 300 on the 450's to get time for last 150...

1 x 450 swim free with race breathing, desc 150's 1-3, get time for last 150 & HR

Get right into...

400 pull free w/shnorkel & choice equip- smooth long stroke throughout

1:00 rest

1 x 450 free as above, desc 150's to faster, check HR

Get right into...

400 pull as above, but with strong negative split

1:00 rest

1 x 450 free as above, desc 150's to fastest of the day- get time & check HR

Out & back easy, then...

400 pull free for time- what can you go here???

1:00 rest, check HR then 50 easy

Finish up with...

3 x 50 race @ :10 rest- goal is to be faster than you went on the last 150 of the 450's

Warmdown as needed. Stay on top of your classwork and Study Hall hours; don't forget we start outside at CCF next Monday (watch your email for schedule from Jamie). Have a great day!

Thursday, September 19, 2024- written for SCY @ GMU

1 x 600- 300/200/100

1:00 rest

2 times through:

4 x 50 kick w/bds @ 1:00-

  odds, go with boards/on back by 25's

  evens, go on back/with boards by 25's

5 x 75 @ 1:15-

  25 kick w/boards, 50 kick on back, except...

    #4 is all swim free br3 or 4/2 @ 1:00

    #5 is 25 kick on back, 50 kick w/boards

Check HR after each round, then 1:00 rest

3 times through:

2 x 150 swim free br3 or 4/2 @ 2:00 (@ 2:10 if needed)- 75 long & strong, 75 add kick & go

1 x 175 swim free br3 or 4/2 @ 2:00 (@ 2:10 if going 150's @ 2:10)- make the interval here!

:30 rest after 1st round to check HR

75 easy choice/kick/skulling by 25's after 3rd round

9 x 50 swim IM order/free by 25's-

  *go fly/free, back/free, breast/free by 50's (3x)

  *1-3 @ :55, then next 3 @ :50, last 3 @ :45

Check HR, then 50 easy

9 x 50 swim as above (IM order/free by 25's) as follows:

  *1-3 @ :50

  *4-6 @ :45

  :30 rest, shake out legs

  *7-9 @ :40

Check HR

Warmdown a bit before you get out. Tomorrow we'll go a legit Race Day set to wrap up the week. Do an excellent job in school today and remember we start back outside next Monday (9/23). Let me know who's available for Goal Talks on Sunday Afternoon (3:30p & 4:30p are still available). Have a great day!

Thursday, September 19, 2024- written for SCY (am Prep w/Logan @ GMU)

1 x 600- 300/200/100

1:00 rest

With kickboards where noted:

4 x 75 @ 1:30- 50 ra2 la2 free drill, 25 kick on back- go 10y fast udk

6 x 25 choice drill (no free) @ :40- can switch drill after #3, but same stroke for all 6

:30 rest to review...

3 rounds of:

2 x 75 25 dolph kick w/boards, then 50 swim (same stroke you drilled on 25's), @ 1:30, desc 1-2

2 x 50 swim strong & even freestyle @ :50 (@ :45 in 3rd round)

Check HR after each round

:30 rest after each round

1 x 300 easy drill/kick on back by 50's

1:00 rest

With shnorkels, 5 times through

4 x 25 kick superhero style (flat on water looking at bottom of pool, arms out front) @ :45

1 x 100 swim free- steady head position, watch hands out front, roll hips evenly & finish stroke

Notes:

  *25's kick are FAST; in even rounds, kick is breaststroke

  *100 swim in 2nd & 4th rounds is a 150 free- same great stroke, but descend 50's 1-3

1:00 rest between rounds, check HR

Finish up with over/under 25's with fins

  -split each lane in 2; one group swims fast 25's from one end ("over")

  -other group goes fast udk from the opposite end ("under")

  - alternate back & forth, change strokes after every 6 x 25.

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

Tuesday, September 17, 2024- written for SCY (GMU 200 group- after 30 mins drylands)

300 easy swim choice

1:00 rest

9 x 50 @ :50-

  1-2, swim with fast turns (race pace here)

  #3, drill/fast udk by 25's

Check HR after #9, then easy 50

1:00 rest

4* rounds of:

150 swim free or back @ 2:00- 75 smooth & long, then 75 add kick & change gears

4 x 50 swim at 200 gp @ :50

Check HR, then 50 drill

1:00 rest between rounds

  *in 2nd round, gp 50's @ :45

  in 3rd round, gp 50's @ :10 rest

  in 4th round...race a BROKEN 200 in heats (75/50/75 @ :15 rest)

Warmdown a bit before you get out. Do an excellent job with your classes today & keep up the good work with your Study Hall hours. Have a great day!

Tuesday, September 17, 2024- written for SCY (Sr Blue group @ GMU)

1 x 600- 300/200/100

1:00 rest

8 x 25 stroke drill @ :35-

  #3, 5 & 7 are fast udk on stomach

Check HR

2* rounds of:

3 x 125 swim free br3 or 4/2 @ 1:40 (or @ 1:50)- go 75 long & strong, 50 add kick & go

3 x 75 @ 1:30, sw-k-sw by 25's desc 1-3 in MRS (no free, should be same stroke you drilled on 25's)

*in 2nd round, 75's are @ 1:20

No rest between rounds; check HR after each round

1:00 rest after 2nd round

5 times through:

150 swim free br3 or 4/2 (or swim backstroke) @ 2:00- 75 smooth & long, 75 add kick & go

:15 rest

1* x 50 swim at 200 gp @ 1:00- this is in your MRS, no free

No rest between rounds, check HR after last 50 gp in each round

*add 1 x 50 in each round up to 3; then go back down to 1 (3 @ :55, 2/1 @ :50)

100 easy dr-k-dr-skulling by 25's after 5th round

1:00 rest

Until 6:30a, finish up with...

AMRAP, in 4th best stroke NO FREE:

2 x 50 drill/kick by 25's @ 1:05

3 x 25 swim FAST @ :40 (same stroke as 50's dr/k)

1 x 25 fast udk @ 1:00

No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & be sure to check on your availability for goal talks this coming Sunday. Have a great day!

Tuesday, September 17, 2024- written for SCY (with Logan @ GMU)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:30- 50 kick on back, 25 dolph kick on side- fast udk for 5 yards off the wall!

8 x 25 as odds/evens:

  odds, kick free on back w/arms pointed towards ceiling @ :50

  evens, fast udk on stomach @ :40- pay attention to the clock here, only ONE BREATH!

Check HR then take fins off

150 choice drill/kick on back by 25's

4 x 75 @ 1:20- 50 swim perfect free br 3 or 4/2, then 25 6 kicks 1 stroke back drill

12 x 50 in sets of 3:

  1-2, swim free @ :50- smooth on the way, BIG kick on 2nd 25

   #3, kick on back streamlined (hold body position), then double arm backstroke drill on 2nd 25

Check HR after #12, then 50 easy choice

1:00 rest

Big set of 75's...

12 x 75 @ 1:20 as follows:

1- swim 25 backstroke, 50 easy free

2- 50 swim backstroke, 25 easy free

3- all swim backstroke, kick gets bigger as you go through each of the 3 x 25's

#4- swim IM (fly/back/breast by 25's, no free)- get your time here and desc these 1-3

With fins, finish up with...

     LOGAN's CHOICE

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

Monday, September 16, 2024- written for SCY (GMU distance group)

300 choice/200 kick

1:00 rest

4 x 75 @ 1:10- 50 choice drill, 25 fast udk

3 x 100 @ 1:40- 25 swim fly, then 75 dr-k-dr by 25's

4 x 75 @ 1:10- go kick/drill/kick by 25's, desc 1-4

1:00 rest

1 x 300 swim @ 4:30- sw/k, swim IM, sw/k faster (by 100's)

5 x 50 swim/kick by 25's no free desc 14 @ :50, except #4 is swim strong/even free @ :40

2 x 150 swim free br3 or 4/2 (100 strong/even, then 50 add kick & change gears) @ 1:50/2:00

1 x 175 swim free- give it a go here, get your time

Check HR, then 25 easy

1 x 300 @ 4:00- as above

7 x 50 as follows:

  odds, sw/k no free @ :45, desc 1-4

  evens, swim strong/even free @ :40

2 x 150's @ 1:50/2:00- as above

1 x 175 swim free- faster than 1st round, get time

Check HR, then 25 easy

5 x 150 (odds & evens) as follows:

odds- guys @ 2:00, ladies @ 2:10-

   #1, 3 x 50 swim @ :40/:30/:40, hold best avg (ladies @ :45/:35/:45)

   #3, 3 x 50 swim @ :35/:30/:35, hold best avg (ladies @ :40/:35/:40

   #5, 3 x 50 swim @ :35, hold best avg (ladies @ :40)- should be best avg of the set

evens- swim as first 2 rounds (100strong-even/50 big kick), same intervals

1 x 175 swim RACE for time- should be fastest of the day here!

Finish up with (until you have to get out)-

AMRAP:

3 x 100 pull free w/shnorkel & choice equip @ 1:10 (or @ 1:15 or 1:20- pick interval)

1 x 125 pull free @ 1:20 (or whatever interval you did on the 100's, plus :10)

Warmdown a bit before you get out. Take good care of yourselves away from the pool and keep up the good work with the study hall hours. Have a great day!

Monday, September 16, 2024- written for SCY (am Sr. Blue)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 50 ra2 la2 free drill, 25 dolph kick on side

4 x 50 drill/kick by 25's @ 1:00- no free

3 x 50 kick on back @ 1:00, desc 1-3 to fast

1 x 75 swim no free-free-no free faster by 25's @ 1:00

Check HR, then 25 easy

:30 rest

4 x 50 kick w/bds @ :55 desc 1-4 to fast

1 x 75 swim 25 no free/50 free @ :55

Check HR, then 25 easy

:30 rest

5 x 50 kick w/bds@ :50, desc (or hustle to make interval)

1 x 75 swim free br3 or 4/2 @ :50

Check HR, then 75 easy choice drill

1:00 rest

4 times through:

4 x 25 partner kick sprints @ :40 w/boards- race your partner here, these are fast!

  o- 1/2 choice kick/fwd ss/then second half is dolph kick

  e- straight sprint kick free race

1 x 250 as follows:

  1st round, 200 swim strong & even free br3 or 4/2, last 50 kick fast w/boards

  2nd round as above, except go 150 swim/100 kick

  3rd round go 100 swim/150 kick

  4th round, 50 swim smooth & strong, then 200 kick for time- can you break 3:00?!?

If there is time...

Bonus 5th round...we'll do the 4 x 25 partner kick, then do something fast to wrap up the morning.

  **We wound up swimming a 175 free, trying to be faster than everybody's 200 free goal time

 

Warmdown a bit before you get out. Do an excellent job in school today, get excited for tomorrow's workout. Have a great day!

Monday, September 16, 2024- SCY @ GMU w/Jackson (AM Prep)

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:10- 50 ra2 la2 free drill (keep head still, don't rush strokes), 75 dr-k-dr no free

5 x 100 @ 1:50- 25 kick w/bds, 50 swim (same stroke as 75 above), 25 kick w/bds fast; desc 1-5

1:00 rest, check HR

With fins, review fly drilling-

  *lift & drop your chin at the front of the stroke (as you start to pull)

  *exhale when your face is in the h20, inhale when you lift chin

  *get head down before your hands come around to the front

  * as your hands get in the water (out front) press shoulders & chest forward & down, hips come up

20 x 25 various fly drilling @ :45 (1st 8 x 25 will be fly pull free kick drill)

After #20, take fins off and get right into 150 drill choice fly/kick on back by 25's

1:00 rest

Unti 6:28a...

AMRAP-

2 x 50 swim fly/free by 25's @ :55 (@ 1:00 if needed)

1 x 50 swim/kick fly (by 25's), this should be fast, @ 1:10

1 x 100 swim long & strong freestyle br3 or 4/2 @ 1:45- get time, get faster from round to round

1:00 rest after every 3rd round, otherwise no rest between rounds

Warmdown a bit at 6:28a before you get out. Do an excellent job in school today & be grateful to have workouts indoors this week. Have a great day!

Sunday, September 15, 2024- written for LCM (@ StJ), w/ PW's group

1 x 600- 300/200/100

(PW's group did their 12 x 100)

1:00 rest

With fins,

12 x 50 @ 1:00-

odds, drill

evens, swim 35m (build to race pace), last 15m fast udk

Go 1-6 free, then 7-12 mrs (no free)

Take fins off, 100 easy

1:00 rest

8 x 150 @ 2:30-

odds, 100 swim freestyle br3 or 4/2 (50 smooth & long, 50 add kick), last 50 drill in mrs (no free)

evens, 100 swim free (as above)- go to hand touch & check clock, then last 50 giddyup- get time

1:00 rest, check HR

5 rounds of:

1 x 150- 100 swim choice (strong kick on 2nd 50), last 50 drill @ 2:40

1 x 50 swim smooth & long @ :50

1 x 50 swim faster than previous 50 @ 1:00

No rest between rounds

Last 50 of 150 (drill) and the 2 x 50 swim are same stroke; go fly in 1st rd, back in 3rd rd, breast in 5th. Even rounds are your choice, but 50's drill and swim are the same stroke

If there is time, finish up with...

With fins, partner sprint 25's- 1/2 udk, 1/2 swim

Warmdown a bit before you get out. Do an excellent job with any homework you have left today, make sure you're ready for the week ahead at school. We're indoors at GMU this week. Have a great day!

Saturday, September 14, 2024- written for SCY (10:30a @ GMU)

1 x 600- 300/200/100

1:00 rest

With fins:

12 x 25 @ :35- breast pull with free kick drill, except 3/5/7/9 are fast udk

Check HR, take fins off

100 easy choice

15 x 50 in 3 sets of 5 as follows:

1-3, swim breast/free by 25's @ :50 desc 1-3 to what you can

#4- swim strong & even free br3 or 4/2 @ :40

#5- FAST swim/kick breast by 25's @ 1:00

No rest between rounds of 5

Check HR after #15, then go 50 easy

9 x 100-

1- swim free br3 or 4/2, except 3rd 25 is swim breaststroke, all @ 1:30

2- swim free br3 or 4/2 @ 1:20- get time

3- swim as #1 (3rd 25 breaststroke), but be faster than the time you went on #2, all @ 1:30

No rest between rounds of 3

Check HR after #9, then 50 easy

4* rounds of:

3 x 75 @ 1:10 as follows-

1- swim smooth & long free, br3 or 4/2; add big kick on 3rd 25

#2- swim 25 fly (build), 50 backstroke (tempo)

3- same as #1

1 x 125 swim IM- 75 IM, last 50 swim free br3 or 4/2, with a big kick

1:00 rest between rounds

*in 2nd round, the IM is 175 (25 fly, 50 back/breast/free)

in 3rd round, the IM is 225 (25 fly/75 back/75 breast/50 free)

in 4th round, the IM is 275 (50 each fly/back/breast/free, then 75 kick)

With fins, finish up with...

25's choice @ :40- focus on UDK's

Warmdown a bit before you get out. Do an excellent job with your HW today and be excited for an entire week of workouts INDOORS next week (@ GMU). Have a great day!

Friday, September 13, 2024- written for SCY (GMU distance group)

300 choice/200 kick

1:00 rest

2 x 125 @ 2:00- drill/kick by 25's (go 1 free, 1 no free)

:30 rest to review next set, then continue right into...

3 rounds of:

6 x 25 @ :30-

  odds, 15y fast udk, 10y swim build

  evens, 15y swim fast, 10y fast udk

2 x 50 @ 1:00- 

  15y fast udk

  20y swim fast, focus on race pace turn

  15y fast udk

No rest between rounds, same stroke for 25's & 50's

Go free/no free/choice by round

Check HR after 3rd round, then 50 easy

1:00 rest

1 x 250 swim free br3 or 4/2 @ 3:00 (guys) or 3:15 (ladies)

   -go 150 long & strong, then add kick & change gears for last 100

1 x 250 @ 3:00/3:15- as above, except...

  -100 long & strong, then desc last 3 x 50 to max effort

6 x 50 swim at goal pace +:02 @ :40 (guys) or :45 (ladies)

5 x 50 swim at goal pace +:01 @ :40/:45

4 x 50 swim at goal pace @ :40/:45

Check HR, then 50 easy @ 1:30

1 x 250 @ 3:00/3:15 as above (150/100)

1 x 250 @ 3:00/3:15 as above (100/3 x 50 desc)

3 x 50 swim at goal pace +:02 @ :40/:45

5 x 50 swim at goal pace +:01 @ :40/:45

7 x 50 swim at goal pace @ :40/:45

Check HR, then...

@ :20 rest, go hand touch at 300 to check time

1 x 450 pull free w/shnorkel & choice equip, desc 150's 1-3 to what you can

1 x 450 swim free w/choice equip (shnorkel or paddles> okay), get time for last 150

1:00 rest

MYSTERY SET

Today we went a single 150 race in heats

Warmdown a 250 before you get out. Do an excellent job with the recruits this weekend, and be ready for our first Saturday Morning morning workout tomorrow at 8a. Have a great day!

Friday, September 13, 2024- written for SCY (indoors @ GMU);

Meet Warmup, then...

RACE DAY!!

Today we'll review the Meet Warmup, make any adjustments necessary, then do it as one group.

After some fly drilling with fins (every Friday), we'll get to...

5 x 300 swim free (with fly mixed in the first two), desc 1-5 to FAST.

Warmdown a bit before you get out. Do an excellent job in school today, know the workout schedule for this weekend (Sat @ GMU, Sun @ StJ- both at 10:30a) and watch your email for schedule updates for next week. Have a great day!

Thursday, September 12, 2024- written for SCY (indoors @ GMU!)

1 x 600- 300/200/100

1:00 rest

With fins,

14 x 50 @ 1:00-

odds, breast pull w/dolph kick (do flip turns)

evens, fast kick- on back/udk on stomach by 25's

Check HR after #14, then take fins off and get right into...

150 choice breaststroke drill/kick fast on back- by 25's

1:00 rest

4 times through:

2 x 75 swim back/breast/free by 25's @ 1:10

2 x 50 swim breast/free by 25's @ :50- fast turns, desc 1-2

1 x 50 swim strong/even free br3 or 4/2 @ :40- giddyup the kick here!

1 x 50 swim/kick fast breaststroke (by 25's) @ 1:20

No additional rest between rounds, check HR after each 50 sw/k

15 x 100 in sets of 5 as follows:

1- 25 swim fly (build), 75 swim backstroke (tempo) @ 1:30

2- swim free br3 or 4/2, except 2nd 25 is swim backstroke, @ 1:30

3- swim free br3 or 4/2, except 3rd 25 is swim breaststroke, @ 1:30

4- swim strong/even free br3 or 4/2 @ 1:15

5- swim IM @ 2:00, get time- this should be fast

No extra rest between rounds, check HR after each 100 IM

Warmdown a bit before you get out. Do an excellent job in school today and remember that we're here at GMU again tomorrow morning (modified Race Day tomorrow for everybody). Have a great day!

Thursday, September 12, 2024- written for SCY (indoors @ GMU!) w/Logan

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 50 ra2 la2 free drill, last 25 is breast kick on back (drop feet down to kick)

4 x 50 @ 1:00- catchup free drill/kick free on back- by 25's; build free kick to fast

:30 rest

4 x 125 @ 2:30- 

50 double arm back drill w/free kick, 50 6 kicks stroke back drill, 25 dolph kick w/bds

4 x 75 swim @ 1:15- 25 smooth & long free br3 or 4/2, then 50 swim back (desc back 1-4)

Check HR, then 50 easy

1:00 rest

Talk about breaststroke

• smooth, wide press (reach for lanelines);
• accelerate hands through the recovery;
• squeeze toes together to help finish the kick;
• get FLAT at the end of each stroke

With fins...

8 x 25 breast pull w/free kick drill @ :40

2 x 50 dolph kick on side @ 1:10- be deliberate, feel torso create the kick

6 x 75 @ 1:30- 2 dolphin kicks 1 breast pull drill, do flip turns

Check HR then take fins off

150 drill/kick on back by 25's breaststroke- go 2 kicks 1 pull drill; drop feet down for kick

1:00 rest

2 sets of:

5 x 50 swim freestyle br3 or 4/2 @ :55 (@ :50 in 2nd set)

4 x 50 swim breaststroke/free by 25's @ 1:00, desc 1-4 if possible

3 x 50 swim/kick by 25's @ 1:05- all breaststroke, desc 1-3 to fast (all fast in 2nd set)

Check HR after each set, then go a 50 easy

After 2nd set, finish up with...

1 x 300 pull free w/shnorkel, watch stroke out front & feel hips rotate evenly; keep head still

Warmdown a bit before you get out. Do an excellent job in school today, take good care of yourself away from the pool and be thinking about your goals for SCY. Have a great day!

Wednesday, September 11, 2024- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 

  50 kick on back, focus on bodyline & UDK's

  25 kick fast w/boards- dolphin kick

150 drill/skulling by 25's- drill in in your MRS, no free

1:00 rest

12 x 100 in sets of 3-

1-2, swim/kick wbds by 50's in MRS, no free @ 1:45- desc 1-2

#3- swim strong & even free br3 or 4/2 @ 1:30

No rest between rounds of 3, check HR after #12

Out & back easy after #12

16 x 50 in sets of 4-

1-3, swim IM order by 25's @ :55- fast turns throughout

#4- kick fast for time w/boards @ 1:00

No rest between rounds of 4, check HR after #16

With fins, if there is time...

AMRAP:

4 x 25 in MRS @ :40-

 1, drill

 2, swim 15m fast/10m easy

 3, drill

 4, swim all fast

Choice of stroke in every 3rd round

Warmdown a bit before you get out, be sure to take everything with you when you leave. Tomorrow morning we're over at GMU (indoors!). Do an excellent job in school today & have a great day!

Tuesday, September 10, 2024- written for SCY- GMU distance group

300/200

1:00 rest

3x:

1 x 125 @ 2:00- go drill/kick by 25's

1 x 75 swim/kick/swim faster by 25's @ 1:10

No rest between rounds

Go free/no free/choice by round

:30 rest, then right into...

9 x 50 in 3's-

1-3, swim strong/even free br3or 4/2 @ :45

4-6, swim/kick by 25's no free @ :50 (@ :55 if needed), desc 1-3

7-9, swim stronger but still even free br3 or 4/2 @ :40

Check HR, then 1:00 rest

Swim free br3 or 4/2, gets faster (by avg pace per 50)-

250/350/450- all @ :20 rest

350/250/150- all @ :10 rest

Check HR, then 150 drill/choice by 25's

1:00 rest

250/350/450- all @ :10 rest

350/250/150- all @ :20 rest

Check HR

5300

Warmdown before you get out. Take good care of yourself away from the pool, and make sure you're getting to study hall. Tomorrow is lift (@ FH) and a short fast swim here, then the rest of the day off. Use your time wisely & have a great day!

Tuesday, September 10, 2024- written for SCY (indoors @ GMU)- GMU 200 group

After drylands with team and group warmup...

2 rounds of:

150 swim free or back @ 2:00- 75 smooth & long, 75 add kick

150 swim free or back @ 2:00- 75 smooth & long, 50 add kick, 25 max effort

:30 rest

4 x 50 swim at 200 goal pace (gp) @ :45 (breast/fly @ :50)

1 x 50 swim faster than goal pace (ftp) @ 1:00

Get time & check HR

1 x out & back easy @ 1:30

No additional rest between rounds

After 2nd round...

1 x 300 pull free w/choice equip

1:00 rest, then...

Finish up with...

2 x 150 @ 2:10- 25 swim fly (build), 100 swim free or back smooth & long, 25 fast udk

:30 rest

4 x 50 swim at 200 gp @ :45 or :50

Check HR

25 easy

1:00 rest

1 x 75 race in heats

Warmdown a bit before you get out. Let us know how your classes are going, if you need anything, how you're feeling as we ramp up the work...mile group this afternoon. Have a great day!

Tuesday, September 10, 2024- written for SCM (outside at FFX Pool)

1 x 600- 300/200/100

1:00 rest

Not as cool this morning, but we'll keep things moving nonetheless...

With fins, 

6 x 100 as follows:

75 breast pull w/dolph kick & flip turns

:10 rest

25 fast udk on stomach (one breath if needed)

Check HR after #6, then take fins off

150 easy choice breaststroke drill/kick on back by 25's

1:00 rest

16 x 50 in sets of 4 as follows:

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

5-8, swim breast/free by 25's @ :50

9-12, swim free br3 or 4/2 @ :50, desc 1-4

13-16, swim free br3 or 4/2 @ :45

Check HR, then 50 easy on your back

1:00 rest

9 x 100 in 3 sets of 3:

1-2, swim back/breast/free by 25's, last 25 kick fast on back @ 1:45

#3- swim free br3 or 4/2, go 50 long & strong, 2nd 50 add kick & change gears, @ 1:30

Check HR after #9, then put fins on

With fins, 3 rounds of:

4 x 25 @ :40-

odds, all swim fast

evens, 15m swim fast/10m easy

1 x 50 @ 1:00 fast for time- go 25 udk LUNGBUSTER, 25 swim; can you go your PB 50 time?

No rest between rounds

Go free/NO FREE/choice by round

After 3rd round, take fins off and finish up with...

1 x 450* pull free w/shnorkel & buoy, choice equip; desc 150's 1-3 to what you can

*go handtouch at 150 & 300 to check times for each 150

Warmdown a bit before you get out. We can leave the lanelines in today; tomorrow we're at CCF, so we can look forward to that. Do an excellent job in school today & get excited for the warmer weather next week. Have a great day!

Tuesday, September 10, 2024- written for SCM (outdoors at CCF w/Logan)

1 x 600- 300 swim freestyle, 200 rev IM drill, 100 kick on back

1:00 rest

We'll focus on backstroke drilling today

To get started:

4 x 75 @ 1:30- 50 ra2 la2 freestyle drill, last 25 is kick free on back (small firm kicks, be streamlined)

6 x 50 @ 1:05- 25 swim free br3 or 4/2, build into the turn, then 2nd 25 is choice drill NO FREE

Check HR, then 50 easy

1:00 rest

Backstroke drills-

8 x 25 6 kicks and 1 stroke backstroke @ :40-

  *push off on back, small fast UDK's until you breakout

  *keep head still as you kick (6 kicks) w/shoulder up by cheek, then pull through (1 stroke)

  *feel hips rotate fully & evenly when you pull through

  *do the drill slowly, don't rush the kicks- it shouldn't look like you're swimming backstroke

8 x 25 double arm backstroke drill @ :40-

  *push off on back (small fast UDK's), not on your stomach

  *keep head still & kick freestyle

  *hands recover ("come out") thumbs first fully extended at the side of your legs

  *hands enter the water at the "11 & 1 o'clock" position- NOT behind your head

  * you should feel your body surge forward as you start your pull (deep catch)

  *keep your elbows close to your body as you pull through

Check HR, then 1:00 rest

2 x 300 @ 5:30-

1- 50 choice backstroke drill (6ks or double arm, from above), 25 kick on back- build kick to fast

2- go 50 swim/50 kick on back (3x), desc the 100's 1-3 to what you can- but don't get sloppy

Check HR, then 50 easy choice

1:00 rest

9 x 50 swim free/back by 25's, do your flip turn right onto your back and work the udk's

  *1-3 @ 1:00

  *4-6 @ :55

:30 rest

  *7-9 @ :50 (go @ :55 for these if :50 is too quick)

1:00 rest

Until 6:26a, finish up with...

100's swim/kick by 50's as follows-

1-3, 50 swim/50 kick w/boards @ 2:15- all freestyle, desc 1-3 to what you can

#4- swim smooth & long freestyle br3 or 4/2 @ 1:30- hustle to make the interval, but not sloppy

:30 rest

5-7, 50 swim/50 kick free w/bds by 50's- swim is backstroke, @ 2:15- desc 100's 1-3

#8- swim backstroke smooth & strong, focus on the udks & keeping your head still

Check HR, then 1:00 rest

If there is time, go back to #1 and do them again

Warmdown a bit before you get out & remember to take everything with you. Don't make a mess in the locker rooms or be loud. Do an excellent job in school today & get excited to work on breaststroke later in the week. Have a great day!

Monday, September 9, 2024- written for SCM (outside at FFX)

1 x 600- 300/200/100

1:00 rest

We're going to keep it moving this morning...

With fins:

12 x 50 drill, drill/kick, then all kick (by 4's)

Take fins off...

1 x 100 drill/kick/drill/skulling by 25's

1:00 rest

9 x 150 @ 2:10/2:30 (odds & evens)-

odds, swim free br3 or 4/2; go 75 long & strong/50 add kick/25 max effort; get time, be consistent

evens- 

  #2&4, 50 swim main race stroke (MRS), 25 kick; then same 50 sw/25 k but faster

  #6&8, swim IM (2 x 75, no free)- 2nd 75 faster than the 1st 75

 Check HR after #9

1:00 rest

With boards, finish up with...

1 x 50 kick fast for time with boards @ 1:05

1 x 50 kick on back moderate, focus on udk's @ 1:05

2 x 50 kick fast w/bds @ 1:05

1 x 50 kick on back @ 1:05

3 x 50 kick fast w/bds @ 1:05

1 x 50 kick on back @ 1:05

2 x 50 kick fast w/bds @ 1:05

1 x 50 kick on back @ 1:05

:15 extra rest...

1 x 50 kick fast for time w/bds

Check HR, then warmdown an easy 100

We can leave the lanelines in today. Hustle out of here & don't keep your families waiting. Tomorrow (and the rest of the week) will be warmer. Do an excellent job in school today & stay warm. Have a great day!

Monday, September 9, 2024- written for SCM (outdoors at CCF w/Jackson)

Welcome to the 2024-25 swim year! A chilly start today, but the pool is heated...

We'll start with freestyle drilling and some kicking; think about holding a steady head position and good bodyline, keep your stroke long. As always, FOCUS ON YOUR UNDERWATER DOLPHIN KICK.

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back

1:00 rest

8 x 25 @ :40- ra2 la2 freestyle drill

  *right arm 2 strokes, then left arm 2 strokes; keep whatever arm you aren't using straight out front

  *keep head still as you pull through, except to breathe (breathe consistently on first stroke to each side)

6 x 50 @ 1:05 (@ 1:10 if needed)-

  *25 catchup free drill- same long stroke, let hands touch out front- but bigger kick to drive you forward

  *2nd 25 is kick free on back, keep head still and feel hips rotate evenly

6 x 75 @ 1:20 (@ 1:30 if needed)-

  *go 25 swim regular free breathing every 3 strokes, 2nd 25 fist free drill br3, last 25 breast kick on back

  *for the 2nd 25 (fist free drill, breathe every 3rd stroke), place your fingers over your thumbs to close off

    the "paddle" of your hand; don't wrap your thumb on top of your fingers

  *don't rush the pull on the drill, feel your "fist" pulling back in line with your shoulder

  *you should feel the water on your forearm as you pull back

  *for the breaststroke kick, drop your feet down (& around) to kick, don't crank your knees up out of the        water to start each kick; squeeze your toes together at the end of each kick

1 x 300 as follows:

  50 choice free drill (from the above three drills)

  50 swim perfect free breathing every 3 strokes

1:00 rest

With shnorkels, fins and boards:

4 x 75 @ 1:30- 50 free kick, 25 dolph kick

  *wear shnorkel & hold board at the bottom so your face is in the water (looking DOWN)

  *breathe through your shnorkel, keep face in the water throughout each 75

  *desc 1-4 to fast

4 x 75 @ 1:30- same way as previous 4 x 75, except go 50 dolph kick & 25 free kick (desc 1-4)

:30 rest, lose the shnorkel & kickboard...

8 x 25 kick on back @ :40-

  *focus on 4 small, fast dolphin kicks underwater each time you push off

  *blow the air slowly out through your nose while you're underwater

1:00 rest, take off fins & check HR

1 x 300-

  *50 swim freestyle breathing every 3 strokes

  *50 kick on back- keep head still, feel hips rotate evenly & focus on udk's off the wall

  *desc the 100's 1-3

Check HR

With boards, finish up with...

12 x 25 partner kick (2 at a time, racing your partner) @ :45

  *1-4 are freestyle kick

  *5-8 are dolphin kick

  *9-12 are breaststroke kick

  *do a forward somersault at midpool on the odd 25's- leave board out in front of you & flip quickly

(if there is time, can go 4 x 25 kick choice)

100 easy warmdown before you get out. Do an excellent job in school today & remember today will likely be the coolest day of the week. Have a great day!

Friday, September 6, 2024- written for SCM (outdoors at FFX Pool), w/PW's group

Meet Warmup, then...

With fins,

PW's group- half pool out & backs @ :40

EC's group- 

12 x 25 fly drill @ :40 in sets of 4:

1-2, fly pull free kick drill

#3- swim fly fast

#4- fast udk on stomach

Take off fins, 150 drill/skull by 25's

1:00 rest

Everybody together:

10 x 200 as follows-

odds, all kick @ 3:30

evens, pull w/shnorkel & choice equipment (paddles & bands are your choice)

#1- 50 kick fast for time w/boards, 150 kick easy (but make interval); 150 easy can be on back

#3- 100 kick fast for time w/boards, 100 kick easy; 100 easy can be on back

#5- 150 kick fast for time w/boards, 50 kick easy (can be on back)

#7- BROKEN 200 kick w/boards: 4 x 50 @ :10 rest, get time

#9- 1 x 175 kick w/boards, RACE for time- goal is to be faster than what you went on the Broken 200

Warmdown a bit before you get out. Be sure to take everything with you (the pool is open to members this weekend, your stuff won't be here on Monday if you leave it here today). TAKE THE 3 SHALLOW SIDE LANELINES OUT BEFORE YOU LEAVE. No workouts this weekend; my groups have their meetings this weekend (and SWAG PICKUP) at Lee-Graham tomorrow. Lastly, watch your email (today) for the workout schedule for each group for the next few weeks. Back here on Monday with our regular schedule. Have a great day!

Thursday, September 5, 2024- written for SCM (outside at FFX Pool), w/ PW's group

1 x 600- 300/200/100 (PW's group, do your usual Thur w/up, then go down to "PW's group")

1:00 rest

2* rounds of-

With fins:

4 x 25 @ :30- breast pull free kick drill

4 x 75 breast pull w/dolph kick @ 1:20, desc 1-4 and do flip turns

Check HR after each round

*in 2nd round, use paddles if you'd like

Fins off & go 150 choice breast drill/kick on back by 25's

1:00 rest

One time through:

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

1 x 50 swim breast/free by 25's @ :55

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

:30 rest, check HR

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

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

1 x 50 swim/kick fast breaststroke @ :50

:30 rest, check HR

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

3 x 50 swim breast/free by 25's @ :50- desc 1-3 to what you can

1 x 50 swim/kick breaststroke FAST

Check HR, then 50 easy

1:00 rest

3 x 5:00 swims @ 1:00- keep track of your total yardage in each swim, go further in each swim

50 easy choice, then put fins on

PW's group (after your 900/600 warmup)-

Get time for the 175's free and desc to faster than 200m time...

3x {1 x 75 swim @ 1:10- 25 fly build, 50 back focus on tempo

     {2 x 50 swim strong/even free br3 or 4/2 @ :50, hold faster avg by round

After 3rd round, go right into...

1 x 175 swim free br3 or 4/2- get time, check HR

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

3x {1 x 75 swim @ 1:10- 50 backstroke (tempo), 25 breaststroke (kick)

     {2 x 50 swim strong/even free br3 or 4/2 @ :50, hold faster avg by round

After 3rd round, go right into...

1 x 175 swim free br3 or 4/2- get time & check HR, should be faster than 1st 175

1:00 rest, out & back easy if you'd like

 3x {1 x 75 swim @ 1:15- 50 breaststroke, 25 free- strong kick throughout

      {2 x 50 swim strong/even free br3 or 4/2 @ :50, hold faster avg time by round

After 3rd round, get ready...

1 x 175 swim free br3 or 4/2- fastest of the day! Goal is to be faster than your 200m free PB

Check HR, then 50 easy

With fins, everybody together finishes up with:

AMRAP-

75's @ 1:40 (change stroke after 4 x 75)

25 swim build

25 fast udk on stomach

:05 rest

25 swim max effort!

Warmdown a bit before you get out. No lanelines today, but we will have to take them out tomorrow.

Do an excellent job in school today & remember we have our group meeting on Saturday at LG. Have a great day!

Wednesday, September 4, 2024- written for SCM (outside at FFX Pool), w/PW's group

1 x 600- 300/200/100 (PW's group, do your usual warmup)

1:00 rest

With fins, 4*x through:

3 x 25 @ :30- choice drill (fly drill in even rounds)

1 x 75 kick on back, 25's get faster from 1-3 (not round to round, but by 25's) @ 1:45

No rest between rounds

*PW's group, go 2 rounds (w/5 x 25 instead of 3; fly drill in rd2)

Take off fins after last set, 100 easy choice

2 times through:

6 x 50 swim IM order/free by 25's @ :55 (@ :50 in 2nd round)-

  *go 2 each fly/free, back/free, breast/free

4* x 150 @ 2:40-

  100 swim IM, 50 kick free w/bds desc 1-3 to fast

  *#3 is swim all free @ 2:10 (PW's group @ 2:00)

Check HR after each round, then 50 easy

With fins, finish up with...

3 times through:

4 x 25 @ :35-

  1, swim 15m fast/10m easy

  2, swim max effort

  3, fast udk on stomach, no breath

  4, swim 15m fast/10m easy

1 x 50* race for time (same stroke as 25's), get time

*in 2nd round, go a 75 fast (instead of 50) and in 3rd round go a 100; the goal is to be as fast on the 75 & 100 as you were on the 50 (go :28 on 50, then go 42 and :56 on the 75 & 100)

1:00 rest between rounds, go an out & back easy if you'd like.

Warmdown a bit before you get out. We can leave the lanelines in until Friday, but be sure to take all your belongings with you when you go. Do an excellent job in school today and get excited for the the rest of the week. Have a great day! 

Tuesday, September 3, 2024- written for SCM (at FFX Pool), w/PW's group

1 x 600- 300/200/100 (PW's group, do your usual warmup)

1:00 rest

6 x 75 @ 1:20- 50 drill, 25 kick w/bds- kick is fast

  1-3, drill is freestyle

  4-6, drill is main race stroke (mrs) no free

3 rounds of:

4 x 50 swim strong & even free br3 or 4/2 @ :55 (PW's group @ :50)

4 x 25 kick max effort w/bds @ :40- can go partner kick if you race

4 x 50* swim/kick by 25's in mrs @ 1:00, desc 1-4 to fast

1 x 100** swim free (or back) giddyup here

Check HR, then out & back easy

1:00 rest between rounds

*in 3rd rd, 50's sw/k are in 4th best stroke, no free

**in 2nd rd go 150 swim free (100/50) and in 3rd go 250 (150/100)

Finish up with:

12 x 50 kick @ 1:10-

  odds, fast for time w/bds

  evens, on back smooth easy kick (good bodyline), but work the udk's

Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your goals for SCY. Have a great day!

Friday, August 30, 2024- written for SCM (outdoors at Fairfax Pool @ 8:30a)

Day 5-

After some kicking and quick review of free/breast/back drills, we'll get to butterfly drilling

Finish up with...

2 sets of:

4 x 25 half fly pull w/buoys (no interval)

4 x 50 swim fly/free by 25's @ :55

4 x 50 swim @ :50-

  1- swim back (focus on tempo)

  2- swim back/breast by 25's (tempo on back/big kick on breast)

  3- swim breast/free by 25's

  4- swim all free (giddyup the kick)

Check HR, then out & back easy between rounds.

Help with the lanelines before you get out. No workouts this weekend, remember Monday is also at 8:30a. Stay hydrated and don't get sunburned this weekend. Have a great day!