Tuesday, October 29, 2024- written for SCY (GMU non-IM 200 group)

After drylands...

200 choice loosen

1:00 rest

2x:

6 x 25 @ :30-

  odds, drill (same stroke throughout)

  evens, fast udk

2 x 100 @ 1:30-

  25 drill/50 swim fast in&out of turn/25 kick (same stroke as 25's drill above)

4 x 75 @ 1:10-

  1) 25 swim/50 drill- build the swim

  2) 50 swim/25 drill- fast in & out of the turn

  3) all swim, desc the 3 x 25's to something juicy

  4) all kick fast for time, last 25 is udk from a dive

Check HR after 75's, but no extra rest between rounds

50 easy choice after 2nd round

3 rounds of:

2 x 125 swim free br3 or 4/2 (can be backstroke if you'd like) @ 1:35 (1:45), desc 1-2

4 x 25 swim @ :30 as follows:

  Rd1, 200 set up

  Rd2, swim at 200 goal pace with details (kc, strk ct, etc)

  Rd3, max effort @ :10 rest

Check HR after each round, then o/b easy @ 1:30

No extra rest between rounds

With fins, finish up with...

9 x 150 desc 1-3's @ 2:30-

1-3, swim free

4-6, swim choice (same stroke for all 3)

7-9, kick on back

Warmdown a bit before you get out. Be on top of your Study Hall hours and get excited for the "200 progression" set this afternoon. Have a great day!

Tuesday, October 29, 2024- written for SCY (Sr Blue & Sr Prep w/ Logan & EC)

1 x 600- 300/200/100

1:00 rest

3 times:

1 x 200- drill/kick on back by 50's (kick is FAST/easy by 25's) @ 3:15/3:30

4 x 25 @ :35/:25-

  odds, swim 15y fast/10y dps

  evens, swim build to fast finish

1* x 50 kick fast for time @ 1:00

*add 1 x 50 kick each round and then check HR

No rest between rounds

After 3rd round, go out & back easy @ 1:30, then continue right into...

9* x 50 swim no free/free by 25's @ :50 (or SrP @ :55), build to fast turn

  *#'s 3/6/9 are 75 swim free br3 or 4/2 on the same interval (@ :50 or :55); no rest after #3 or #6

Check HR after #9, then back to the start end easy

Sr Blue-

3 rounds of:

2 x 150 swim backstroke desc 1-2 @ 2:10

1* x 50 swim backstroke @ :40

*add 1 x 50 backstroke @ :40 in each round, should be fast

150 drill/skulling by 25's after 3rd round in MRS; then, finish up with...

AMRAP-

4 x 50 swim at 200 gp @ :50

out & back easy @ 1:40

Sr Prep-

4 rounds of:

1 x 150 swim backstroke desc the 3 x 50 to what you can, @ 2:20

1 x 50 swim backstroke @ :50- focus on the tempo of your stroke (easy on the kick)

:30 rest between rounds, check HR

150 drill/skulling by 25's in MRS after 4th round, then finish up with...

AMRAP-

4 x 50 swim at 200 gp in MRS (not free) @ 1:00

Check HR after #4 then out & back easy @ 1:30

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

Monday, October 28, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

With fins:

4 x 50 @ :55- drill/kick by 25's

4 x 25 kick w/boards, as follows-

  one each @ :30/:25/:20/:15

Check HR/:30 rest, then...

4 x 50 swim/drill by 25's @ :50- build the swim to fast turn

4 x 25 swim fast (same stroke as 50's swim/drill), as follows-

  one each @ :25/:20/:15/:10

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

150 drill/skulling by 25's

Check HR again, then 1:00 rest

6 x 75 as follows:

  odds, swim free br3 or 4/2 @ :55 (or @ 1:00)

  evens, swim 25 fly then last 50 choice @ 1:10- desc the even 75's to what you can

1 x 750 swim free br3 or 4/2, get the 250's 1-3 to what you can, get time

Check HR, then out & back easy

1:00 rest

2x: {2 x 100 swim free cruise @ 1:05 (ladies @ 1:10)

      {2 x 75 swim 25 fly/50 back @ 1:10, desc 1-2 to what you can

      After 2nd time through...

       1 x 750 swim free, desc 250's to faster than 1st 750

       Check HR then out & back easy

      1:00 rest

2x: {2 x 100 swim free cruise @ 1:05 (1:10)

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

      After 2nd time through...

      1 x 750 race free- goal is to be faster than half your mile goal time

      Check HR then...

      1 x 300- drill/choice by 50's

      1:00 rest, check HR again

MYSTERY SET

Today we finished up with a single 50 race from a dive

Warmdown as needed before you head out. Stay on top of your classwork- it'll be the end of the semester before you know it & you don't want to be playing catchup. Have a great day!

Monday, October 28, 2024- written for SCY (Sr Blue & Sr Prep with Jackson & EC)

1 x 600- 300/200/100

1:00 rest

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

  1-4 free (#4 is sw/k/sw by 25's)

  5-8 no free, same stroke for all 4 (#4 is sw/k/sw by 25's)

Check HR

Swimdown from the meet (all @ 2:00 rest)-

20 min swim

12 min pull (w/shnorkel & choice equip)

10 min kick- go 100 on back/50 on board

Talk (individually) about the meet- 

  What was your best swim/least-best swim/what can you do differently or better to reach your goals?

Warmdown a bit before you get out. Do an excellent job in school today and get excited for Swim & Rock next month. Have a great day!

Saturday, October 26, 2024- written for SCY (GMU sprinters- @ 6:30a)

300/200

1:00 rest

With fins, 3 rounds of:

4 x 25-

  odds choice drill @ :25

  evens fast udk @ :35

3 x 50 @ :50 as follows-

  15y fast surface kick

  15y swim fast turn/breakout

  20y fast udk

No rest between rounds

Change stroke by round, but only one stroke for each round

Last round is NO FINS

1 x 300 swim free or back desc 100's 1-3 @ 4:30

2x:

  {4 x 25 jungle sprints @ :50

  {1 x 50 @ 1:00 (drill in 1st rd, swim max effort in 2nd rd)

Out & back easy after 2nd rd

1:00 rest, check HR after 50 fast

3 x 100 swim choice desc 1-3 to what you can @ 1:30 (same for all 3)

2x:

  {4 x 25 @ :50 fast over/unders

   odds, always udk

   evens, always fast swim no udk's

  {1 x 50 @ 1:00 (drill in 1st rd, swim max effort in 2nd rd)

Check HR after 50 fast, then...

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

MYSTERY SET

  Today we finished up with a single 75 race from a dive

Warmdown a bit before you get out. Take good care of yourselves away from the pool and stay on top of your classwork. Have a great day!

Friday, October 26, 2024- written for SCY (GMU distance)

Warmup as you need to for the following:

11 x 150 from a dive @ 6:00- max effort for each one

We'll start at 3:05p, be ready to race

MYSTERY SET-

We finished with a 75 from a dive

  ladies went first (:44 avg split at 75 for the 150's), dudes went :06 behind (avg split at 75 was :38)

  ladies, don't let the dudes catch you

Warmdown as needed and remember we're in here early tomorrow morning (6:30a) due to the MAKO Meet. Have a great day!

Friday, October 25, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we did 12 x 25 fly drilling (every 3rd 25 swim fast fly), working on the breathing throughout.

With the starting blocks out for our meet this weekend, we went the following:

6 x 25 race, keep track of avg time

Easy 125 recovery after each 25

1 x 50 race from a dive trying to match your avg 25 time (x2), plus .5

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

Thursday, October 24, 2024- written for SCY (GMU distance, 500 group)

300/200

1:00 rest

2x:

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

3 x 50 swim/kick by 25's @ :50 (same stroke as 125), desc 

1 x 75 sw-k-sw faster by 25's @ 1:20- same stroke, put it all together here

Check HR, but no extra rest between rounds

1st rd free, 2nd rd no free

2 x 100 @ 1:20 (or @ 1:30), 25 swim no free, 75 swim choice, smooth & long

7 x 50 swim-

  odds @ :40 (:45), strong & even free

  evens @ :30 (:35), stronger but still even free

2 x 125 swim free @ 1:25 (1:35)

2 x 100 swim as above, but descend to faster 

Check HR, then 50 easy

1:00 rest

500 pace work today...

A)

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

1 x 75 swim faster than pace

Check HR, then 125 dr-k by 25's

1:00 rest

B)

4 x 75 swim at gp @ 1:10 (1:15)

1 x 50 swim ftp

Check HR, then 200 easy drill/choice by 50's

1:00 rest

C)

Your choice of either A or B

Originally written as 2 rounds of A and B, then the Mystery Set. Scaled back for 4p end (4:30 class)

MYSTERY SET

Today we went 4 x 125 @ 4:00 holding best possible average (should be faster than 500 goal time)

Warmdown as needed before you get out. Do an excellent job in class and get excited for tomorrow's afternoon test set. Have a great day!

Thursday, October 24, 2024- written for SCY (Sr Blue and Sr Prep am with Logan & EC)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 50 drill @ 1:00 (same stroke)

4 x 25 kick with boards @ :40-

  odds, all fast

  evens, 15y fast/10y easy

1* x 50 swim/kick fast @ 1:00- same stroke as the 50's drill

*add 1 x 50 swim/kick to each round

In Rd1, go freestyle

In Rd2/Rd3, go in your main race stroke (MRS)

No rest between rounds, check HR after each round

4 rounds of:

4 x 75 @ 1:15 (SrP go @ 1:20) desc to fast

  go swim-kick-swim by 25's, all in MRS

  #3 is swim freestyle br3 or 4/2 @ :55 (SrP @ 1:00)

After even rounds...

150 swim IM fast for time (2 x 75 IM, no free)

Check HR after each 150 IM, then 1:00 rest

DISTANCE-

3 rounds:

2 x 300 @ 4:00 swim free br3 or 4/2 desc 1-2

1 x 225 race free- gddyup here, get your time

Check HR then easy back to the starting end

After 3rd round, figure avg time for 225's and divide by 3 (for avg time for 75's), then...

200 drill/choice by 25's

1:00 rest

3 x 75 max effort @ 1:30- goal is to hold faster than what you averaged on the 225's

Check HR, then warmdown

STROKE GROUP-

AMRAP:

4 x 50 swim at 200 goal pace (gp) @ :55* (SrP @ 1:00)

  *every 3rd round 50's are @ :10 rest

  Check HR after #4, then...

Out & back easy @ 1:00

1 x 75 race (same stroke as 50's)- max effort here!

Get time then easy 75

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!

Tuesday, October 22, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

5* x 50 drill @ 1:00

  *#3 is skulling @ 1:00

2 times through:

2 x 75 @ 1:10-

  25 dolph kick w/bds, 50 swim/drill by 25's, build the swim to race pace turn

3 x 100 @ 1:30-

  25 swim build to race pace turn (same stroke as 75's above), 75 swim choice smooth

1 x 50 kick w/bds max effort @ 1:00

No rest between rounds

1st rd choice, 2nd rd no free

Check HR after 2nd rd, then...

3 rounds of 4 x 50, with a "twist" as follows:

   1-4, swim IM order by 25's with fast turns @ :55

   5-8, swim no free (all one stroke) @ :50 desc to what you can

   9-12, all swim free br3 or 4/2, #4 is fastest of the bunch

Here's the "twist..."

3rd 50 in each round is a 75 swim free @ the same interval as the other 50's

  So, in last round, #3 is a 75 swim free @ :45, then #4 is the fastest 50 free of the bunch

Check HR, then 50 easy

1:00 rest

24 x 100 in 3 rounds of 8 as follows:

  2 x 100 cruise free @ 1:10 (ladies @ 1:15)

  2 x 50 swim mile goal pace (gp) @ :40 (ladies @ :45)

  4 x 25 swim faster than goal pace (ftp) @ :25

  2 x 100 cruise free @ 1:10 (1:15)

  2 x 50 swim gp @ :40 (:45)

  1 x 75 swim ftp @ 1:00- check HR

  25 easy choice @ 1:30- check HR again

No additional rest between rounds

Finish up with:

3 x 300 pull free @ :20 rest with choice equip, desc to what you can

Check HR

Warmdown a bit before you get out. Do an excellent job with your self-care away from the pool & get excited for tomorrow afternoon OFF. Have a great day!

Tuesday, October 22, 2024- written for SCY (GMU non-IM 200 group)

After drylands...

200 easy choice

1:00 rest

2x:

150 drill/swim by 25's @ 2:20- build the swim into fast turn

100 swim/kick by 50's @ 1:40- go fast/easy by 25's

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

1st rd is your choice, 2nd rd is no free

Check HR after each round, no rest between rounds

4 x 150 @ 2:00 as follows:

  100 swim smooth & long free br3 or 4/2

  50 swim in MRS (can be free by "special exemption")-

    1st rd, 200 gp + :02

    2nd rd, 200 gp +:01

    3rd rd, at 200 gp

    4th rd, faster than 200 gp

Check HR after last 150, then 50 easy

6 x 200 as follows:

1&2-

  3 x 25 swim @ :25- 200 setup (fast, but easy on the legs)

  50 swim strong & even free @ :40

  3 x 25 swim @ :25- max effort (think "finishing speed" here)

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

#3-

  75 swim strong & even free @ 1:00

  50 swim @ :45- 200 gp

  3 x 25 @ :10 rest- max effort here! (same stroke as 50 gp above)

Check HR, then 50 easy

1:00 rest

#4- same as 1&2

5-6, same as #3

Warmdown as needed before you get out. Stay hydrated today, eat well and do an excellent job with your classes. Have a great day!

Tuesday, October 22, 2024- written for SCY (Sr Blue & Sr Prep w/Logan and EC)

1 x 600- 300/200/100

1:00 rest

2 times through:

150 @ 2:45 drill/kick/drill by 50's- one stroke, focus on udk's for kick

100 @ 1:45 swim/kick by 25's, build the swim and fast udk's to the breakout

3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can

No rest between rounds

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

Check HR after 2nd round, then 50 easy

1:00 rest

3 rounds of:

4 x 50 (with a twist) as follows:

  Rd1 @ 1:00, swim IM by 25's with fast turns throughout

  Rd2 @ :55, swim no free (one stroke) desc to what you can

  Rd3 @ :50, swim strong & even free br3 or 4/2 desc to what you can

Here's the TWIST...

the 3rd 50 in each set of 4 is actually a 75 swim free @ the same interval as the 50's in that set;

So, for the 75 @ :50 (into the last 50 free) you'll have to hustle to make that interval

Check HR then 50 easy

1:00 rest

DISTANCE-

4 rounds:

100 @ 1:45- 75 swim (desc 3 x 25 to race pace), last 25 drill

4 x 50 swim at 500 goal pace @ :55

25 easy choice @ 1:00

75 swim faster than gp @ 2:00

No additional rest between rounds, check HR after each 75

After 4th round, finish up with...

With fins, 3 x 250 swim @ 4:00 desc 1-3 to faster than half your 500 goal time- giddyup here!

STROKE GROUP-

6 rounds:

  2 x 25 swim MRS at race pace @ :40

  1 x 50 swim max effort (same stroke as 25's) @ 1:00

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

  Go out & back easy @ 1:30 between rounds

After 6th round, 100 easy.

Finish up with...

4 x 50 @ :50- 3 cruise free/1 fast for time in MRS (same stroke as 25's/50 above)

:30 rest

4 x 50 as above, except 2 cruise free/2 fast in MRS

:30 rest

4 x 50 as above- except 1 cruise free/3 fast for time in MRS

Check HR

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!

Monday, October 21, 2024- written for SCY (GMU distance group)

300 easy swim choice/200 kick

1:00 rest

2 rounds:

2 x 100 @ 1:30- drill/kick by 50's

3 x 50 swim/kick by 25's @ :50- build the swim to fast turn

4 x 75 @ 1:10- by 25's go kick/drill/udk (kick gets faster, udk always max effort)

No rest between rounds

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

After 2nd round check HR, :30 rest, then...

4x:

  2 x out & backs @ :35

    {sprint to 15y

    {fwd ss

    {fast udk back to the wall

  1 x 50 swim @ 1:00- go smooth & long/finishing speed by 25's

Choice stroke (rds 1-2), no free in rds 3-4

Check HR then 50 easy after last round

1:00 rest

2 times through:

8 x 50 swim at mile goal pace @ :40/:45

3 x 550 as follows:

  {400 swim- 200 long & strong/200 add kick & change gears

  {:20 rest

  {150 finishing speed

  Goal is to descend total time 1-3 to faster than one third of your mile goal time

Check HR then 100 easy after each round

After 2nd round...

4 x 100 choice @ 1:40

1:00 rest

MYSTERY SET

  Today we finished with...

   *1 x 275 race for time, trying to be faster than half of your avg time from (3rd & 6th) 550's

Warmdown as needed before you head out. Be sure to stay on top of your Study Hall hours and let us know if you need anything from us. Have a great day!

Monday, October 21, 2024- written for SCY (Sr Blue/Sr Prep am w/ Jackson & EC)

1 x 600- 300/200/100

1:00 rest

2 times through:

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

6* x 25 @ :35-

  odds, swim 15y max effort/10y dps

  evens, build to fast finish

  *middle 2 x 25 are kick max effort (partner style- okay)

1 x 100 swim/kick by 50's fast @ 1:40

Check HR after each round, no rest between rounds

Go 1st round free, 2nd round no free

With boards, 3 rounds of (SrP intervals in parentheses):

4 x 25 kick max effort w/bds

  odds @ :35 (:40)

  evens @ :25 (:30)

1 x 50 swim free br3 or 4/2 @ :40 (:45)- strong & even here

4 x 50 kick @ :55 (1:00), desc 1-2's to max effort w/bds

1 x 100 swim free br3 or 4/2 @ 1:20 (1:30)- strong & even here

4 x 75 kick IM order by 25's (fly/breast/free) @ 1:20 (1:30) w/bds, desc 1-4 to max effort

1 x 150 swim free br3 or 4/2 for time

Check HR

After each round...

  MYSTERY SET 

  By round, the Mystery Set was...

  1st round: 75 kick for time w/bds, trying to be faster than your 100 Free goal time

  2nd rd: Broken 100 kick w/bds, go 25/50/25 all @ :10 rest

  3rd rd: Broken 150 kick w/bds, go 3 x 50 kick @ :10 rest

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend (indoors, here at GMU). Have a great day!

Saturday, October 19, 2024- written for SCY (Sr Blue/Sr Prep)

1 x 600- 300/200/100

1:00 rest

Sr Blue-

9 x "dead start" 50 @ 1:20 (in sets of 3)

...starting at the flags from a "dead start"

  1- :05 superhero kick at flags/drill to turn/swim back to start end (build)

  2-- :05 superhero kick at flags/swim build to turn/strong swim back to start end

  3- :05 superhero kick at flags/strong swim to turn/kick on back max effort back to the start end

Feel your kick generating the power and speed at the flags, then add stroke while holding body line

Check HR, then...

150 drill/skulling by 25's

1:00 rest

2 times through:

2 x 150 swim free br3 or 4/2 @ 2:10- 75 smooth & long, last 75 add kick & go

1 x 175 swim free br3 or 4/2 @ 2:10- hustle to make the interval

No rest between rounds

Check HR after 2nd round, then 100 easy choice

1:00 rest

2 times through:

2 x 150 swim free as above, @ 2:00

1 x 175 swim free as above, @ 2:00

No rest between rounds

Check HR after 2nd round, then 100 easy choice

1:00 rest

18 x 75 @ 1:20 in sets of 6* as follows:

odds- swim IM, focus on skills & fast turns

evens- swim/kick/swim faster by 25's (no free), desc 1-3

*stroke on the even 75's should change after every 6

Check HR after 6/12/18, then 50 easy

1:00 rest

Finish up with partner sprint 25's @ :50- change stroke after every 4

Sr Prep-

After the 600...

Breaststroke drilling with fins- talk about wide press/bodyline/fast recovery to the front; then...

6 x 75 @ 1:20-

odds, 50 swim backstroke/25 choice breaststroke drill

evens, 50 swim backstroke, 25 swim breaststroke (build)

1:00 rest, check HR

3 rounds of:

4 x 50 as follows-

  1-2, swim breast/free by 25's @ :55, desc 1-2

  #3- swim/kick breaststroke @ :55- hustle here

  #4- swim free br3 or 4/2 @ :45 with big fat kick

1 x 150 swim IM- go 2 x 75 swim IM (no free), 2nd 75 faster than the 1st 75 (check clock @ 75)

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

No extra rest between rounds

With fins, 4 times through:

4 x 75 as follows-

  1-3, swim @ 1:30 desc to faster than 75 split of 100 goal time (#3 is max effort here!)

  #4- all kick fast for time @ 1:00- focus on udk's and holding your bodyline

No rest between rounds

Go odd rounds (of 4 x 75) free, even rounds (of 4 x 75) NO FREE

If there is time...

Finish up with partner kick 25's w/boards @ :45- your choice of kick, but go the same kick as your partner and RACE each other.

Warmdown a bit before you get out. Enjoy your day off tomorrow but spend your time wisely. Next week will be a REGULAR SCHEDULE, all week, first time in months, then the meet next weekend. Have a great day!

Friday, October 18, 2024- written for SCY (Sr Blue and Sr Prep am w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we went 12 x 25 fly drill with fins @ :35, #'s 5/7/9/11 swim fast fly

Then we got into our Race Day set:

DISTANCE-

3 times through:

3 x 75 swim free br3 or 4/2 @ 1:10- desc to max effort

25 easy @ 1:00

1 x 300 for time (target your 500 Free goal split for the 300)- keep track of times & make avg

Check HR then 50 easy

After 3rd round, you have two choices:

A) 3 x 100 swim free @ the avg time per 100 from 300's 

  Ex: you avg'd 3:14 for the 300's, your avg time per 100 is 1:04.6, so you'd go 3 x 100's @ 1:05

OR...

B) 6 x 100 @ 1:20- goal is to hold faster than your avg 100 time (as above, faster than 1:05)

STROKE GROUP-

With fins, 4 rounds of:

3 x 100 swim @ 1:45- desc 1-3 to max effort, get time

1 x 75 kick w/boards- goal is to be faster than your 100 time on #3

25 easy to the starting end

1:00 rest between rounds

Go odd rounds free, even rounds no free

300 easy drill/choice by 50's after 4th round (no fins)

Finish up with...

1 x 75 race for time from a dive in MRS

Warmdown a bit before you get out. Do an excellent job in school today and get excited for the trip to Kings Dominion tomorrow (be sure to thank Heather for setting that up for everybody). Remember, workout tomorrow is at 10:30a here at GMU, but NO WORKOUT anywhere on Sunday. Have a great day!

Thursday, October 17, 2024- written for SCY (GMU distance group)

300 easy swim choice/200 kick

1:00 rest

2x:

3 x 75 @ 1:10- dr/k/dr by 25's (go k/sw/k by 25's in 2nd rd)

1 x 125 @ 1:50- 50 swim/25 kick/50 swim faster (same stroke as 75's)

4 x 25 kick w/bds-

  odds, 1/2 fast 1/2 easy @ :35

  evens, all fast @ :25

No rest between sets, change strokes for rd2 if you'd like

Check HR after each rd.

3 times through:

2 x 75 @ 1:10- 25 swim fly/50 kick (2nd 25 kick can be w/bds), desc 1-2

1 x 100 swim strong/even free br3 or 4/2 @ 1:10- get time & desc 1-3 to what you can

No rest between rounds, check HR after 3rd rd then 50 easy

1:00 rest

2 rounds*:

300 cruise @ 3:35

325 add kick @ 3:25

  Check HR

25 easy @ 1:00

9 x 50 @ :40 (or @ :45)

  odds swim 1k gp

  evens cruise
*in 2nd rd, these 9 x 50 are gp (1-4)/#5 drill @ :50/gp (6-9)

Check HR then 50 easy @ 1:30

BROKEN 250: 75/50/50/75 @ :10/:10/:15 rest (subtract :35 for time), get time

Check HR then easy 100

1:00 rest between rounds

Finish w/MYSTERY SET

...today we went a straight 225 race, trying to be faster than your avg time from the Broken 250's

Warmdown a bit before you get out. Get excited to race this weekend at Navy! 

Thursday, October 17, 2024- written for SCY (indoors @ GMU!) Sr Blue & Sr Prep w/Logan & EC

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 25 @ :35-

  1-2, breast pull w/free kick drill

  #3- fast udk on stomach

Fins off after #12, check HR, then...

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

1:00 rest

4 x 125 @ 2:00 (SrP @ 2:15)-

50, 2kicks 1pull breast drill

25 breast kick on back (feet down to start the kick, not knees up)

50 swim breast/free by 25's- kick drives both 25's

Check HR

With shnorkels-

8 x 25 @ :40- 3 are breast kick w/face in water (superhero style), #4 is swim breast (get # on board)

:30 rest, take off shnorkels

12 x 50 in sets of 4-

1-3, swim breast/free by 25's @ :50 (SrP @ :55)

#3 is swim breast/free by 25's @ :40 (SrP @ :45)

Check HR after #12, then 50 easy

Sr Blue, AMRAP-

4 x 50 swim MRS at 200 gp @ :50

75 dr-sw-dr by 25's @ 1:30 (think "finishing speed" for 400 IM)

75 blast>>>25 breast/50 free

Check HR, then 50 drill @ 1:30

After even rounds...

  150 race free for time

Sr Prep, AMRAP-

4 x 25 race in MRS (100 "gp" w/details) @ :40

1 x 50 race (same stroke as 25's)- max effort here! @ 1:00

1 x 100 @ 2:30- 50 kick w/bds max effort, right into 50 drill

You can go halfway out & back easy after the 100, but no additional rest between rounds

Warmdown a bit (at 6:28a) before you get out. Be sure to thank your parents for getting you to workout and do a great job in school today. Tomorrow will be RACE DAY (indoors here at GMU!), watch your email for updates on the weekend workout schedule. Have a great day!

Tuesday, October 15, 2024- (outdoors @ CCF) Sr Blue/Sr Prep with Logan & EC

1 x 600- 300/200/100

1:00 rest

With shnorkels & kickboards:

8 x 75 @ 1:20-

1-4, 50 drill/25 superhero kick

5-8, swim/kick/swim faster by 25's

6 x 50 swim/drill by 25's @ 1:00- MRS, no free

4 x 50 kick (w/shnorkels & kickboards) @ 1:10, desc 1-4 to max effort

1:00 rest, check HR

6 rounds of:

2 x 75 @ 1:30 swim IM (no free), desc 1-2 to something juicy

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

1 x 50 kick fast for time w/bds @ 1:00- all fast here

1 x 100 swim IM, get time- max effort here, race your teammates

1:00 rest between rounds, check HR then o/b easy if you'd like

Warmdown a bit before you get out. Be sure to take everything with you when you leave today, we're scheduled to be back inside at GMU on Thursday Morning. Be sure to thank your parents for getting you to workout (and Heather for keeping everybody in the water). Have a great day!

Tuesday, October 15, 2024- written for SCY, indoors @ GMU (GMU non-IM 200 group)

After drylands...

4 x 75 @ 1:10- drill/drill/udk by 25's

2 x 125 @ 1:50- 50 swim/25 kick/50 swim faster

3 x 100 @ 1:30- 

  #1, 25 swim MRS build/75 swim strong & even free

  #2, 50 swim MRS (build/race by 25's), 50 strong & even free

  #3, 75 swim MRS (build/race/overkick by 25's), last 25 fast udk

Check HR, then :30 rest

9 x 50 in sets of 3-

  1-3, strong & even free @ :40

  4-6, go @ :40/:35/:30 by 50, make interval

  7-9, strong & even free @ :35

Check HR, then 50 easy

1:00 rest

3 times through:

8 x 25 @ :30 as follows-

  1-2, swim at 200 setup

  #3, fast udk

  4-5, swim at 200 pace w/details

  #6, fast udk

  7-8, swim max effort- break out fast & go crazy here

50 easy here @ 1:30

4 x 50 swim (same stroke as 25's)- desc to faster than 200 gp, as follows:

  by 50's, go @ :45/:45/:35/:45

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

BROKEN 200- different by round, we'll go in 2 groups:

  Rd1, 75/50/75 @ :15 rest (subtract :30)

  Rd2, 50/50/75/25 @ :15/:15/:10 rest (subtract :40)

  Rd3- straight 175 race for time, goal is faster than 200 goal time

Check HR then 100 easy between rounds

Warmdown a bit before you get out, make sure you're on top of your study hall hours. 200 progression 50's this afternoon. Have a great day!

Monday, October 14, 2024- written for SCM (outdoors at CCF) Sr Blue & Sr Prep w/Jackson & EC

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20-

1-4, 50 drill/25 kick on back

5-8, kick/drill/kick faster by 25's

Check HR, then 50 easy

1:00 rest

6 x 100 @ 1:35 (or @ 1:45)-

1- 25 swim MRS build/50 swim smooth & strong free/25 kick fast

2- 50 swim MRS (25 build/25 race)/25 swim smooth & strong free/25 kick fast

3- 75 swim IM/25 kick fast on back

Check HR after #6, then...

50 easy

3 rounds of:

6 x 25 partner kick @ :40- odds dolph kick/evens choice

1 x 200 @ 4:00- 75 swim MRS/50 kick fast/75 swim IM

1 x 200, broken:

  75 kick fast for time @ 1:20, get time

  50 swim at 2nd gear @ :50

  75 kick fast- be within :02 of 1st 75 time

50 easy @ 2:00

6 x 50 as follows-

  odds- kick on back @ 1:00

  evens- kick fast w/boards @ 1:00, except #4 is swim free br3 or 4/2 @ :45

1 x 200 @ 4:00- 75 swim MRS/50 kick fast/75 swim IM

1 x 200, broken: as above (75k/50 swim 2nd gear @ :50/75k)

Check HR, then 50 easy between rounds

Warmdown a bit before you get out and remember, we're outdoors here at CCF (one last time, hopefully) tomorrow afternoon at 5:15p. Make sure you're ready for the week ahead at school & have a great day!

Saturday, October 12, 2024- written for SCM (outside @ CCF) Sr Blue & Sr Prep w/Jackson & EC

Meet Warmup, then...

RACE DAY!!

Today after the Meet Warmup we did 25's fly drilling, then got into the following:

3 rounds of:

50 from a dive, "fast feeling easy" (200 setup)

50 from a dive max effort

Easy 100

BROKEN 100: 25/50/25- 

 the first 25 should be fast feeling easy, middle 50 add the big kick, last 25 finishing speed

Get time/check HR

8-10 minutes active recovery

Warmdown a bit before you get out and enjoy your day off tomorrow. Remember, Monday (no school) is at 10:30a and Tuesday is at 5:15p (both here at CCF). Have a great day!

Friday, October 11, 2024- written for SCM (outdoors @ CCF)- Sr Blue/Sr Prep with Jackson & EC

Another cool morning, we'll modify our Race Day set to keep things moving...

600- 300/200/100

With fins:

6 x 75 @ 1:15- drill/kick/drill by 25's, go 3 free and 3 MRS, no free

1:00 rest, take fins off

4 x 250 swim @ 3:45, desc 1-4 to what you can as follows:

  25 swim fly/200 swim free br3 or 4&2/25 kick on back

4 x 200 @ 3:30- 100 swim IM/100 kick on back, desc 1-4 to something legit

4 x 150 swim free br3 or 4/2 @ 2:15- straight swim, desc to giddyup!

Check HR, put fins on

8 x 75 @ 1:30 swim desc 1-4 free and 5-8 no free; #4&8 are recklessly fast- take a chance here!

Check HR

Warmdown a bit before you get out. Hustle out of here and make sure you have all your equipment. Do an excellent job in school today & remember that we are here (CCF) tomorrow morning at 10:30a, then OFF on Sunday. Watch your email for an update on next week's schedule. Have a great day! 

Thursday, October 10, 2024- written for SCM (outdoors @ CCF) GMU distance (500 group)

 300/200

1:00 rest

2 x 150 @ 2:30, drill-kick-drill by 50's

6 x 50 @ :50, odds & evens-

  odds, swim fast on the turn end of the pool

  evens, swim/kick by 25's no free desc 1-3 to fast

4 x 100 swim free br3 or 4/2 @ 1:30, last 25 is kick desc 1-4

Check HR, then :30 rest

8 x 25 @ :30-

  odds, swim 200 setup

  evens, swim 15m max effort/10m dps

  Change strokes after 4 if you'd like

5 x 50-

  odds, swim/kick choice @ :50, desc 1-3

  evens, strong strong & even free @ :40

Check HR then go 50 easy

1:00 rest

3 x 250 swim @ 3:20 (or @ 3:30)- 

  1, go 200 cruise/50 add kick & change gears

  2, go 150 cruise/100 add kick & change gears

  3, go 100 cruise/150 add kick & change gears

6 x 50 swim at 500 gp @ :45 (or @ :50)

Check HR, then out & back easy @ 1:00

BROKEN 125: all @ :10 rest, go 50/50/25, get time

75 easy loosen

3 x 150 swim free @ 2:10 (or @ 2:15)

  1, go 100 cruise/50 add kick & change gears

  2, go 75/75

  3, go 50/100

6 x 50 swim at 500 gp @ :45 (or @ :50)

Check HR then out & back easy @ 1:00

BROKEN 125: all @ :10 rest, go 50/25/50, get time

75 easy choice

3 x 150 swim free @ 2:10 or 2:15- as above

6 x 50 swim at 500 gp @ ......who wants to go @ :10 rest?!?

Check HR, then out & back easy @ 1:00

BROKEN 125: all @ :10 rest, go 25/50/50, get time

Check HR, then 175 easy warmdown

Warmdown as needed before you get out. Be careful getting back & forth to campus and remember we're at the AFC tomorrow morning. Get excited to race this weekend, have a great day!

Thursday, October 10, 2024- written for SCM (outside @ CCF) Sr Blue

1 x 600- 300/200/100

1:00 rest

We're going to keep thing moving today...

With fins, 

12 x 75 @ 1:15 in sets of 4:

1-2, 25 choice kick (dolph kick on side? kick on back?), 50 drill (go free, no free, choice by rd)

3-4, kick on back desc 1-2 (focus on udk's- it's 82 degrees down there)

Check HR, fins off

12 x 100 in sets of 4:

1-2, 25 swim no free (same stroke for both 100's), 75 swim free @ 1:40 desc 1-2

#3- swim free br3 or 4/2 @ 1:25- giddyup the kick on the 2nd 50

#4- swim IM @ 1:30- get time and desc 1-3 to what you can

Check HR after #12, then 50 easy

1:00 rest

3 x 5-minute swims @ 1:00 rest

3 x 5-minute kicks with fins @ 1:00 rest

If there is time...

150's swim w/fins desc 1-3's to what you can

Hop out & dry off as quickly as you can. Thank your parents for getting you to workout this morning & do an excellent job in school today. Tomorrow back here again at 5a. Have a great day!

Wednesday, October 9, 2024- written for SCY (indoors @ South Run) Sr Blue & Sr Prep w/Logan & EC

1 x 600- 300/200/100

1:00 rest

Backstroke drilling, then...

3 rounds of:

2 x 50 swim free/back by 25's @ :50 (go @ :45 in 2nd rd and @ :40 in 3rd rd)

2 x 75 swim back desc 1-2 @ 1:10, giddyup on #2 here

:30 rest between rds, check HR

8 x 25 choice drill in MRS @ :35- no free, focus on head position/body line/stroke

1:00 rest

In MRS (same stroke you just drilled)...

AMRAP:

2 x 50 swim in MRS @ :55 desc 1-2

1 x 100 swim strong/even free br3 or 4/2 @ 1:20 (or @ 1:30)

3 x 50 swim at 200 gp @ :50

1 x 100 swim free- as above

4 x 25 race faster than gp @ :40 (in 3rd rd, go @ :10 rest)- these are max effort here!

Check HR, then 50 easy @ 1:30

No extra rest between rounds

Change strokes (if you'd like) after 3 rounds

DISTANCE-

AMRAP-

2 x 125 @ 1:50- 75 smooth & long, last 50 add kick & change gears

3 x 50 swim at gp @ :50

1 x 75 swim faster than gp @ 2:00

  1 x 25 easy choice @ 1:00

3 x 50 swim at gp @ :45

1 x 75 swim faster than gp @ 2:00

  1 x 25 easy choice @ 1:00

3 x 50 swim at gp @ :10 rest

Check HR, then...

out & back easy @ 1:30

1 x 100 max effort race- finishing speed here!

Check HR then 50 easy

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

Tuesday, October 8, 2024- written for SCY (indoors @ GMU) GMU distance group

300 swim choice/200 kick

1:00 rest

2 rounds of:

4 x 75 @ 1:10-

  50 choice drill (no free in 2nd round)

  25 fast udk

1 x 200 @ 3:00- same stroke as drill: 100 smooth & long, 3rd 50 kick fast, last 50 swim fast

No rest between rounds

Drill on 75's and the 200 are the same stroke (no free in 2nd round)

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

4 x 50 swim strong/even @ :45

  4 x out & backs @ :35 (swim out/fwd ss/fast udk back to wall)

4 x 50 swim stronger but still even @ :40

  4 x out & backs @ :35 (fast udk out/fwd ss/jungle sprint back)

4 x 50 swim strongest of the day but still even @ :35

Check HR, then 50 easy

One time through (mile goal pace):

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

1 x 75 swim faster than pace (ftp) @ 1:30

  25 easy @ 1:30

6 x 75 swim at gp @ 1:00/1:10

1 x 100 swim ftp @ 2:30

  50 easy @ 1:30

4 x 100 swim at gp @ 1:20/1:30

Check HR then 50 easy @ 1:30

MYSTERY SET

3 parts to the Mystery Set today...

*150 race for time after the 100's gp

  300 easy pull

*2 x 75 race @ :15 rest- goal is to be faster than your 150 race

  300 easy choice

*3 x 50 race @ :10 rest- goal is to be faster than your 2 x 75

If anybody would prefer to go through the 50's/75's/100's pace set a second time, that's an option, too

Warmdown a bit before you get out. Stay on top of your Study Hall hours and watch your email for an update from Jamie on the schedule for tomorrow morning. Have a great day!

Tuesday, October 8, 2024- written for SCM (outside @ CCF) Sr Prep w/Logan & EC

1 x 600- 300/200/100

1:00 rest

With shnorkels & fins:

*freestyle drilling working on head position/body line/pull pattern 

Quick set of 25's without equipment working on whole stroke, then...

3 rounds of...

4x: {1 x 25 kick fast w/bds @ :40

      {1 x 50 swim smooth & long (free)/max effort in MRS (no free) by 25's @ 1:00

After 4th round, check HR, then...

1 x 300 swim desc 100's 1-3 to max effort on 3rd 100

  *1st rd, 300 is swim free

  *2nd rd, 300 is swim IM (3 x 100's swim IM)

  *3rd rd, 300 is swim-kick by 50's in MRS (no free)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our INDOORS workout tomorrow morning at South Run. Have a great day!

Monday, October 7, 2024- written for SCM (outside @ CCF), Sr Blue & Sr Prep w/Jackson & EC

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20-

  1-3, 25 kick on back, 50 ra2 la2 free drill

  4-6, 25 dolph kick w/boards, 50 choice drill no free

8 x 50 swim-

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

  5-8, IM order by 25's @ :55- fast turns throughout

Check HR, then 50 easy

1:00 rest

8 x 50 kick @ 1:05-

  odds, fast w/boards

  evens, on back focus on fast udk's

1 x 150 swim free br3 or 4/2- go 75 smooth & long then 75 add big kick- get time

Check HR then 50 easy

1:00 rest

8 x 50 kick @ 1:10-

  1-2, fast w/boards

  #3/6, on back focus on fast udk's

1 x 150 swim free br3 or 4/2- as above, get time- should be faster than 1st 150

Check HR then 50 easy

1:00 rest

8 x 50 kick @ 1:15-

  1/2/3 are fast w/bds

  #4- on back, focus on fast udk's

1 x 150 swim free br3 or 4/2- as above, get time- should be faster than previous 150

Check HR then 50 easy

1:00 rest

8 x 50 kick @ 1:20-

  all max effort with boards!

  (went 50 easy on back after #4 & #8)

1 x 150 swim free fast for time-

  *will go in 2 groups, :10 apart

  *take a chance and bust out a big swim here!

Check HR

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our last week outside. Have a great day!

Sunday, October 6, 2024- written for LCM (@ StJ, 10:30a) w/PW's group

1 x 600- 300/200/100

1:00 rest

PW's group, do your Sunday warmup

Sr Blue-

With fins, 3 times through:

2 x 50 @ 1:00- 1/2 drill 1/2 fast udk on stomach

1 x out & back @ :50 (to the LG stand)-

  fast udk

  fwd ss

  swim fast back to the wall

Go free/no free (MRS)/choice by round (only one stroke in 3rd rd

After 3rd rd check HR, then take fins off & go an easy 100

1:00 rest

5 rounds of:

2 x 50 @ :55- swim, desc 1-2 (no free in even rounds

1 x 150 swim @ 2:20-

  100 strong/even free br3 or 4/2 (1st 100 is always free)

  50- add big kick & change gears (this 50 is no free in even rounds, same as 1st 2 x 50)

1 x 50 race fast @ 1:30- no free in even rounds (same stroke as 1st 2 x 50 & last 50 of the 150)

No rest between rounds

Check HR after each round

100 easy after 3rd & 5th rounds

18 x 50 swim @ :50-

1-2, swim free br3 or 4/2, strong & even here (not "just make it")

#3- race in MRS, no free (same stroke throughout)

Check HR, then out & back easy

Finish up with...

From a dive in groups- 50 race! We'll go 2 x 50 if we have time (swim back easy)

Warmdown a bit before you get out. Tomorrow we're back to our regular "emergency outdoors schedule," but we should hear something this week about getting back inside at GMU. Make sure you're ready for the week ahead at school. Have a great day!

Saturday, October 5, 2024- written for SCY (at StJ, 9a)- Sr Blue & Sr Prep

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

4 x 25 drill @ :35, except #3 is fast udk on stomach @ :25 (only 1 breath on udk)

2 x 50 swim/kick (by 25's) @ :55, desc 1-2; these are the same stroke as 25's drill above

1 x 50 kick fast for time on back @ 1:00- who can be under :30? Under :28?? Under :25?!?

No rest between rounds.

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

After 3rd round, take fins off & go 100 easy choice/kick by 25's

1:00 rest

Sr Blue-

One time through...descend each 1-2 to what you can:

2 x 125 IM @ 1:50- go 75 IM/50 free

2 x 225 IM @ 3:30- go 150 IM (50 of each)/75 free

2 x 325 IM @ 4:45- go 225 IM (75 of each)/100 free

Check HR then 100 easy choice drill/skulling by 25's

1:00 rest

AMRAP of:

2 x 75 swim free br3 or 4/2 (can be backstroke here) @ 2:10-

  75 strong & even

  hand touch, check clock

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

3 x 50 swim at goal pace @ :50 (every 3rd round is @ :10 rest)

  gp is your choice: 200 MRS, 500 free, 200 free- pick one & stick with it for 3 rounds, then change

Check HR after #3, then out & back easy @ 1:30

Sr Prep-

4 times through:

3 x 50 swim/kick by 25's @ :55, desc 1-3 to something juicy

1 x 75 swim IM fast @ 1:30- keep track of times

No rest between rounds

Go one round each of fly/back/breast/free (for the 3 x 50's sw/k)

Check HR after 4th rd, then 50 easy

1:00 rest, check HR then...

18 x 50 as follows:

1-6 @ :50, swim strong & even free- hold faster avg time by 2's

7-12 @ :55, swim IM order by 25's (2 each, desc 1-2's)

13-18 @ 1:00, kick max effort with boards- race each other here!

Check HR, then 75 easy choice 

Everybody from the far end (w/starting blocks)-

100 IM race from a dive

Warmdown a bit before you get out. Be sure to thank your parents for driving you all over the world for workout and enjoy your time off this weekend. Tomorrow (for Sr Blue) at 10:30a here at StJ. Have a great day!

Friday, October 4, 2024- written for SCM (outside @ CCF), GMU distance

300 easy swim choice/200 kick

1:00 rest

With fins, 2 times through:

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

6 x 25 @ :35

  *Rd1- 15m surface kick/fwd ss/10m swim race pace (same stroke as drilling above)

  *Rd2- 15m sprint ("jungle sprint!")/fwd ss/fast udk back to the wall (out & backs)

No rest between rounds, can go different stroke in 2nd round

Fins off & 50 easy after 2nd round; then...

15 x 50-

  odds, swim/kick by 25's @ :55, desc 1-8 (no free)

  evens, swim free @ :45 (race breathing), strong & even; can go backstroke if you'd like

Check HR after #15, then 50 easy

1:00 rest

2 times through (mile goal pace):

200 swim free @ 2:40- 100 strong/even, 100 add kick & change gears

150 swim free @ 2:40, desc 3 x 50 to max effort

3x:

  {2 x 50 swim at gp @ :45 (or @ :50)

  {1 x 75 swim faster than pace

  Check HR, then 25 easy

  *75 ftp/25 easy all @ 2:00

After 3rd round of 50's gp/75 ftp...

150 drill/choice by 25's

1:00 rest

After 2nd time through...

MYSTERY SET

Today we finished with 3 x 125 swim desc 1-3 to fast ("recklessly fast!") @ 2:30- empty the tank here

Warmdown a bit before you get out. Be careful getting back & forth to campus and enjoy your time with the recruits today. Tomorrow morning is at 7a at the AFC (w/drylands). Have a great day!

Friday, October 4, 2024- written for SCM (outdoors @ CCF)

Meet Warmup, then...

RACE DAY!!

After our Meet Warmup, we got into some fly drilling with fins (12 x 25 @ :40, 3 drill/1 swim), then we got into our Race Day set:

6 x 75 race from a dive @ 3:00- all in MRS (no free), one group every 1:30

Keep track of times and figure an avg time for all six.

8-10 minutes of active recovery, make sure you have an accurate average time, then double it

With fins,

3 x 150 swim (same stroke as 75's above) @ 3:00, desc 1-3 to recklessly fast!

Can you be faster on #3 than double your avg time from 75's above?!?

Warmdown a bit before you get out. Enjoy your time off today- but use that time wisely. Be sure to thank your parents for driving you all over northern Virginia for workout. Tomorrow and Sunday at the St. James (LCM on Sunday). Have a great day!

Thursday, October 3, 2024- written for SCM (outdoors @ CCF), GMU distance, 500 group

300 easy choice/200 kick

1:00 rest

2x:

4 x 25 @ :30-

  odds, drill

  evens, fast udk to 15m then swim build 

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

3 x 50 swim/kick by 25's @ :55 desc 1-3 to fast (go @ :50 in 2nd round)

No rest between rounds. Go one round free, one round no free (your choice which is which)

Check HR after 2nd round, then...

7 x 100-

  odds, 25 swim fly/75 swim strong & even free (or back) @ 1:30

  evens, swim/kick by 50's @ 1:40- desc 1-3 to what you can

Check HR, then 50 easy

1:00 rest

3 times through:

2 x 75 swim strong/even @ 1:00

2 x 125 swim @ 1:45-

  50 long & strong/50 add kick/25 finishing speed

Check HR, then :30 rest...

7 x 50 swim at 500 (400m) gp @ :50

Check HR again, then...

  After Rd1- 75 race, get time

  After Rd2- 25 easy then 75 race, get time

  After Rd3- extra :20 rest, then 75 race fastest of the day

1:00 rest & easy 100 between rounds

Finish with 3 x 300 pull w/shnorkel & choice equip @ :20 rest, desc to what you can

Warmdown a bit before you get out. Make sure you're on top of your Study Hall hours and be careful getting back & forth to campus. Tomorrow morning is at the AFC, but no lift. Have a great day!

Thursday, October 3, 2024- written for SCM (outdoors @ CCF)- Sr Blue

1 x 600- 300/200/100

1:00 rest

2 rounds of:

2 x 75 @ 1:20- 25 dolph kick on side, 50 choice drill (ra2 la2 free in 1st rd, no free in 2nd rd)

6 x 25 @ :35- same stroke as 75's, as follows:

  odds, 10m fast udk, then drill

  evens, swim to 15m build to fast, then 10m fast udk

No rest between sets, check HR after 2nd round, then...

3 x 50 swim/kick desc 1-3 @ :55 (same stroke as 2nd rd above)

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

3 x 50 swim/kick make interval @ :50- same stroke as above

3 x 50 swim stronger (still even) free- as above, but @ :45

3 x 50 swim/kick by 25's (same), hold best average @ 1:00

Check HR, then 50 easy

DISTANCE-

3 rounds of:

1 x 450 swim free br3 or 4/2, desc 150 to what you can (hand touch at 300)

7 x 50 swim at mile goal pace @ :55*

*in 2nd round go @ :50; in 3rd round go @ :10 rest

After 3rd round...

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

MYSTERY SET

STROKE GROUP-

AMRAP-

2 x 25 drill @ :45, MRS (no free)

2 x 25 swim fast @ :45 (same stroke as drill)

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

1 x 25 swim fast @ :45 (same stroke as 25's above)- think, "finishing speed" here

Check HR, then out & back easy @ 1:00

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

1:00 rest between rounds

Change strokes for the 25's and 50 race after every 3rd round

Warmdown a bit before you get out and be sure to thank your parents for shuttling you around on a day off from school. Tomorrow here at CCF (again at 8:30a). Have a great day!

Wednesday Morning, October 2, 2024- written for SCY @ South Run (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With boards-

4 x 75 @ 1:15- 25 dolphin kick, 50 drill in MRS (no free)

6 x 50 kick/swim and swim/kick (alternating odds/evens) @ :55-

  *one stroke (MRS), no free

  *get time, gets faster every 2 x 50

6 x 75 @ 1:15/1:10/1:05 (by 2 x 50)-

  *odds are fly/back/breast

  *evens are back/breast/free

Check HR

1:00 rest

3 times through:

2 x 125 @ 1:45 (2:00)- 25 swim fly, 25 choice backstroke drill (check time), 75 swim back desc 25's

1 x 150 @ 2:30 swim free br3 or 4/2- 

  *75 long & strong

  *75 add kick & go

  *get time & desc 1-3 to giddyup

No additional rest between rounds

Check HR after each rouns

AMRAP-

2 x 25 choice drill @ :45

4 x 50 swim at 200 gp @ :55/:50 (by round) or 1:00/:55

Check HR then 50 easy

MYSTERY SET after each round...

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

Tuesday, October 1, 2024- written for SCM (outdoors @ CCF), Sr Prep w/Logan & EC

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards-

6 x 75 @ 1:20- 

  *go 25 dolph kick w/boards, 50 ra2 la2 free drill (head still, long stroke, feel hips rotate)

8 x 25 free-

  *1-2 are catchup free drill

  *3-4 are swim free (200 set up)

2 x 150 swim free @ 2:20-

  *for #1 go 100 long & strong, 50 add big kick

  *for #2 desc the 3 x 50 1-3 to max effort

Check HR

12 x 25 breast kick w/boards & shnorkels @ :45/:40/:35 (4 each)-

  *in each set of 4, go the following:

  1-2, hands at top of boards with head out of water

  3-4, hands at bottom of boards with face in water

Check HR, equipment off, then get right into...

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

1:00 rest

Big set of 50's* (5/4/3, then 4/4/4, then 3/4/5):

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

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

3- swim/kick breast by 25's fast @ 1:00

:30 rest between rounds, check HR

*one lane will have the option of going @ :45/:50/:55 for their intervals

If there is time, finish up with...

With fins:

20 x 25 @ :40- "the usual" in sets of 4

Warmdown a bit before you get out. Do an excellent job in school today & remember that our workout tomorrow is at South Run. Have a great day!