Friday, November 29, 2024- written for SCY (Sr Blue @ StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

4 x 25 fly pull free kick drill @ :40- focus on "lift & drop" to breathe at the front of the stroke

1 x 50 swim/kick fly (by 25's)- also @ :40
No rest between rounds

Check HR after 3rd round, then take fins off...

1 x 250- odd 50's kick on back, even 50's choice

1 x 250- odd 50's backstroke drill (don't rush the drill), even 50's kick choice

Check HR again

One time through, no additional rest after each 50 kick...

3 x 75 @ 1:10- 25 swim fly (build), 50 swim backstroke (tempo)

1 x 75 swim free br3 or 4/2 @ :55- long & strong/last 25 big kick

1 x 50 kick fast for time w/bds @ 1:30

3 x 75 @ 1:15- 25 swim back (tempo), 50 swim breaststroke (kick)

1 x 75 swim free @ :55- as above

1 x 50 kick fast for time w/bds @ 1:30

3 x 75 @ 1:05- 25 swim breast, 50 swim free- firm kick drives each 75

1 x 75 swim free @ :55- as above

1 x 50 kick fast for time

Check HR, then 50 easy

1:00 rest

AMRAP:

4 x 25 partner kick sprint @ :40 (on back udk as far as you can go, then free kick arms pointed up)

1 x 50 partner kick RACE in groups (one group of two at a time)

Warmdown a bit before you get out. Enjoy your time off today & remember, we're at GMU tomorrow from 8:30-10:30a. We'll have a modified RACE DAY set. Have a great day!

Wednesday, November 27, 2024- written for SCY (Sr Blue @ StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 75 drill/kick/drill by 25's @ 1:10- kick is free on back w/arms pointed up

2 x 25 swim (same stroke as drill above) fast @ :10 rest

No rest between rounds

Check HR after 3rd round, then easy back to the start end

Fins off, get right into...

150 drill/skulling by 25's

1:00 rest

3 times through:

3 x 50 swim strong/even free br3 or 4/2 @ :50* (*gets :05 faster by round)

1 x 75 swim/kick/swim faster by 25's in MRS- no free on MRS

:30 rest between rounds, check HR

75 drill/kick/drill by 25's after 3rd round, then 1:00 rest

2 options today:

DISTANCE-

3 times through:

1 x 350 swim free br3 or 4/2- go 200 long & strong/150 add kick & change gears

:20 rest, check HR

7 x 50 swim at goal pace (pick one gp, stick with it) @ :50* (*@ :45 in Rd2 and :10r in Rd3)

Check HR after each round, then...

Out & back easy @ 1:30

No additional rest between rounds

STROKE GROUP-

AMRAP:

2 x 25 drill @ :30

4 x 50 swim at 200 gp in MRS (no free on MRS) @ :55 (Rd2 @ :50, Rd4 @ :45)

2 x 25 swim max effort @ :10 rest- think finishing speed here!

Check HR, then 50 easy 

1:00 rest between rounds, not more than that

Warmdown a bit before you get out. Be sure to thank your parents for getting to workout today- and be grateful for all the people in your life who love you, all the nice things they provide for you. We all have a lot to be thankful for, and this is the time of year to acknowledge that. Have a great day!

Wednesday, November 27, 2024- written for SCY (special schedule at GMU w/Logan)

1 x 600- 300/200/100

1:00 rest

With fins, 2 times through:

6 x 50 drill/kick free on back by 25's @ 1:00- 2nd 25 kick w/arms pointed UP to ceiling

3 x 100 @ 1:45-

  25 fast udk on stomach

  50 choice drill (same drill for all 3)

  25 swim race- same stroke as 50 drill

No rest between rounds

Change stroke for 2nd round

Check HR after 2nd set, then take fins off and get right into...

1 x 150 kick/skulling by 25's

1:00 rest

One time through:

4 x 50 swim strong even free br3 @ :50

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

200 easy pull br 3/5/3/7 by 50's @ 3:00

4 x 50 swim strong even free br3 @ :45

4 x 50 swim/kick by 25's no free @ :55, desc 1-4 to something juicy!

300 easy pull free br 3/5/7/9 by 50's @ 3:00

4 x 50 swim strong/even free br3 @ :40 (Carleigh @ :45- okay, but try the 1st couple @ :40)

4 x 50 swim/drill in MRS (no free) @ 1:00-

  go 25 swim FAST/25 drill (same stroke for entire 50)

Check HR, then 50 easy

Finish up with...

AMRAP-

2 x 25 drill @ :35- in MRS

4 x 50 swim at 200 goal pace @ :55 (every 3rd round, go @ :10 rest)

1 x 25 race MAX EFFORT - same stroke as 50's gp

Check HR, then 25 easy

1:00 rest between rounds, but not more than that.

Change stroke for the 50's/25 after 3 rounds (2nd round of 3 can be free)

Warmdown a bit before you get out. Enjoy your time with your families and keep in mind how lucky we all are- we have so much to be thankful for (namely, each other). Have a great day!

Tuesday, November 26, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

This wound up becoming a much shorter workout than had been originally planned...

3x:

2 x 75 @ 1:10-

  1- drill/kick/drill by 25's

  2- kick/drill/kick by 25's

1* x 100 swim/kick by 50's @ 1:25- same stroke as 75's

No rest between rounds

  *in 2nd round, add a 2nd 100 @ 1:15

  *in 3rd round, add a 2nd & 3rd 100 @ 1:15 and 1:05

Check HR after 3rd round, then 50 easy

1:00 rest

CS went the following:

3 rounds of:

  {2 x 75 swim free br3 or 4/2-

    #1, 50 cruise/25 add kick @ 1:05

    #2, 25 cruise/50 add kick

  {3 x 50 swim at goal pace @ :40 (2nd round @ :10 rest)

  {1 x 75 swim faster than goal pace- get time and then get right out for...

  {1 x 25 race udk on stomach back to the starting end

Check HR, then 1:00 rest between rounds

Warmdown a bit before getting out. Be sure to swim while your home- two days will be good, three is better. Enjoy your Thanksgiving- we all have an awful lot to be thankful for. Have a great day!

Tuesday, November 26, 2024- written for SCY (GMU non-IM 200 group)

300 (50 swim/50 drill)/200 kick choice

1:00 rest

With fins, 4 rounds of:

2 x 25 drill @ :30- same drill

1 x 50 swim/kick by 25's @ :30- same stroke as drill

No rest between rounds, can change stroke after 2 rounds

Fins off after 4th round, then...

2x:

1 x 100 kick/skulling by 25's @ 1:30

2 x 50 swim desc 1-2 to what you can @ :45 (same stroke for both rds)

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

3 x 200-

  #1- 50 swim fast feeling easy ("ffe")/150 cruise free or back @ 2:40

  #2- 100 swim ffe/100 cruise free or back @ 2:40

  #3- 150 swim ffe/50 easy choice

Check HR again, then 1:00 rest

All the ffe should be the same stroke, and the same stroke you drilled above

Two options today (8 rounds for each)-

A)

  100 swim free @ 1:10- just make interval

  2 x 50 swim at 200 goal pace @ :10 rest (stroke you drilled above)

  Check HR, then 50 drill

Go 200 pull choice equip after 4th and 8th round

B)

  2 x 25 swim @ :25 at 200 set up

  2 x 50 swim at 200 goal pace @ :10 rest

  2 x 25 race at max effort @ :10 rest

  Check HR, then 50 drill

Go 200 pull w/choice equip after 4th and 8th round

If there is time, finish up with...

With fins-

AMRAP:

2 x 25 @ :35- go 20y swim max effort/5y coast

1 x 25 fast udk on stomach @ :35

:15 extra rest

1 x 50 swim/kick max effort- target your best 50 time (SCY)

Change stroke by round if you'd like

Warmdown a bit before you get out. Do an excellent job with your classes today & get excited for one last workout this afternoon before your break. Have a great day!

Tuesday, November 26, 2024- written for SCY (Sr Blue & Sr Prep with Logan/EC)

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards:

9 x 100 in 3's-

  1-2 @ 1:45, 25 ra2 la2 free drill/50 superhero kick/25 choice free drill

  #3- kick w/bds face in water, get time & desc 1-3 (@ 2:00)

  No rest between rounds of 3

Check HR after #9, then 1:00 rest

8 x 25 drill in MRS @ :35- except #'s 3/5/7 are fast udk on stomach

Check HR, then :30 rest

3 times through:

  3 x 50 sw/k by 25's in MRS (no free) @ :50, desc 1-3 to fast (SrP @ :55)

    #2 is straight swim in MRS (no kick), same interval

  6 x 100 swim free br3 or 4/2

    Go 2 each @ 1:25/1:20/1:15 (SrP go @ 1:30/1:25/1:20)

    Interval gets :05 faster by round, you'll have to hustle to make the last round

Check HR, then 50 easy after each round

With fins, finish up with...

AMRAP:

  2 x 25 @ :35- 20y swim fast/5y coast

  1 x 25 fast udk on stomach @ :35

  :15 extra rest

  1 x 50 swim max effort (same stroke as 25's)- goal is better than your 50 SCY time (@ 1:00)

Change stroke by round if you'd like

Warmdown a bit before you get out. Do an excellent job in school today & remember, workout tomorrow morning and Friday is at the St. James. Have a great day!

Monday, November 25, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

With boards, 2x:

1 x 150 drill/kick/drill by 50's @ 2:30

1 x 150 kick/drill/kick by 50's @ 2:30

3 x 50 kick w/boards @ :55* desc 1-3 to what you can

1 x 150 swim/drill/swim faster by 50's

Check HR, :30 rest between rounds

*go the 3 x 50 in Rd2 @ :50

6 x 75 odds & evens @ 1:05 (or @ 1:10 if necessary)-

odds, 25 kick w/bds, 50 swim - all free

evens, 50 swim IM, last 25 kick w/bds

  #2- swim fly/back, kick breast

  #4- swim back/breast, kick free

  #6- swim breast/free, kick fly

Check HR after #6, then out & back easy @ 1:30

Then...

6 x 75 as above- same as previous 6, but go @ 1:00 (or @ 1:05 if you went the first 6 @ 1:10)

Check HR then 50 easy

1:00 rest

4 rounds of:

  450 swim desc 150's

  6 x 100 various

  50 fast for time

Rd1-

  450 swim IM (fly-back-breast by 50's), desc 150's to what you can (check time @ 300)

  :30 rest

  6 x 100 swim free- 2 each @ 1:15/1:10/1:05 (or @ 1:20/1:15/1:10)

  :20 rest

  50 kick fast for time w/bds- get time & remember it

Check HR then 50 easy

Rd2-

  450 swim free, desc 150's to something juicy (hand touch @ 300 to get last 150)

  6 x 100 swim- 25 IM order/75 swim free; 3 @ 1:15 and 3 @ 1:10 (or 3 @ 1:20 and 3 @ 1:15) 

    1- 25 fly/75 free

    2- 25 back/75 free

    3- 25 breast/75 free

  Fins on for 50 kick fast on back- who can go :23?

Check HR then 50 easy

Rd3-

  450 is 100 swim/50 kick wbds- desc the 150's to what you can (target 200 free time)

  :30 rest

  6 x 100 swim free- same as Rd 1, except go 2 each @ 1:10/1:05/1:00 (or 2 @ 1:15/1:10/1:05)

  :20 rest, fins on...

  50 race your choice of stroke, max effort here!

Check HR, then...

Rd4-

  Slightly modified:

  600 pull free choice equip- smooth long stroke here, nothing sloppy

  1:00 rest

  150 kick for time with fins- can you be faster than your 50 kick from Rd1 (times 3)?!?

Check HR

Warmdown a bit before you get out. Do an excellent job with your classes today & take good care of yourselves away from the pool. Have a great day!

Monday, November 25, 2024- written for SCY (Sr Blue & Sr Prep w/Jackson and EC)

1 x 600- 300/200/100

1:00 rest

Great job racing at the meet this past weekend

With fins:

18 x 25 in sets of 6-

1-2, stroke drill @ :35

#3- swim build (same stroke as drill) @ :35

4-5, stroke drill @ :35 (same stroke as 1st 3)

#6- fast udk on stomach @ :35

Go free/MRS (no free)/choice (all one stroke) by round

Check HR then fins off

150 drill/skulling by 25's

1:00 rest

All @ 2:00 rest...

20 min swim

12 min pull (w/shnorkel & buoy, paddles if you'd like for 150 at a time)

10 min kick- go 100 on back/50 with boards

Check HR after each

Finish up with...

Talk about flip turns- specifically, your first stroke is with your BOTTOM ARM (the arm facing the bottom of the pool as you rotate from your back on to your stomach).

Warmdown a bit before you get out. Do an excellent job in school today and remember, Wednesday and Friday are at the St. James (Wed @ 5a, Fri @ 7:30a). Have a great day!

Friday, November 22, 2024- written for SCY (Sr Blue & Sr Prep)

Good morning, for anybody who is NOT racing today at Swim & Rock, you can do the following:

Meet Warmup- do the full Meet Warmup, then finish up with:

2 rounds of:

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

4 x 25 @ :35-

  go 1/2 swim fast with a great breakout, then drill the rest of the way

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

6 x 25 @ :35-

  odds, swim build to race pace finish

  evens- swim 15 yards max effort/10 yards drill

Check HR after each round.

After 2nd round...

150 easy drill/skulling by 25's before you get out.

Do an excellent job in school today & get excited to race at Swim & Rock. Be sure to thank your parents for getting you to a pool so you can get your swim in. Have a great day!

Thursday, November 21, 2024- written for SCY (Sr Blue at South Run)

1 x 600- 300/200/100

1:00 rest, then...

Meet Warmup

After the Meet Warmup we finished up with goal pace 50's before warming down.

Be sure to thank your parents for getting you to workout all the way down here at South Run. Get excited to race this weekend- remember, there are NO scheduled workouts this weekend anywhere for our group due to Swim & Rock, and due to the college meet going on at GMU. Have a great day!

Wednesday, November 20, 2024- written for SCY (special schedule for PM Sr Prep Gold)

1 x 600- 300/200/100

1:00 rest

After warmup...

4 rounds of:

  1 x 100 swim strong neg split free br3 or 4/2 @ 1:25

  2 x 50 swim MRS/free by 25's @ :50- build the 25 MRS to race pace turn

  No rest between rounds, check HR after each round

After 4th round...

150 drill/skulling by 25's

1:00 rest

Talk about GOAL PACE 50's, then...

4 x 50 swim at 200 goal pace in MRS @ 1:00

150 drill/skulling by 25's

1:00 rest

4 x 50 swim at 200 goal pace @ :55

Check HR/1:00 rest

4 x 50 swim at 200 goal pace @ :50

150 drill/skulling by 25's

1:00 rest

4 x 50 swim at 200 goal pace @ :10 rest- subtract :30 (or :35) to get your time

Check HR

125 easy drill/choice by 25's

Work on starts & breakouts before you get go.

Do an excellent job in school today and get excited to race this weekend. Be sure to thank your parents for getting you here at zero-dark thirty in the morning (hard for a PM group!). Have a great day!

Tuesday, November 19, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

With fins, 2x:

6 x 25* @ :30- 

  1-2, choice drill (same)

  #3- fast udk kick

2 x 75 kick on back @ 1:10, desc 1-2 to fast

No rest between rounds

*in 2nd round, 25's (1-2 and 4-5) are swim fast (15y) then cruise (10y)

After 2nd round check HR & take off fins, get right into...

150 drill/skulling by 25's

1:00 rest

8x 100 odds/evens as follows:

Sets of 2 @ 3:00...

  odds, swim long & strong free br3 or 4/2

    :10 rest

  evens, swim/kick no free by 50's, desc 1-4 to fast (same stroke for all 4, no free)

Check HR after #8, then 100 easy

1:00 rest

3 times through:

Goal pace 50's at 500 pace...

2 x 125 swim free desc 1-2:

  #1 @ 1:25

  #2 @ 1:40

5 x 50 swim at goal pace @ :40-

  Rd1 @ :40

  Rd2 @ :10 rest

  Rd3 @ :40

Check HR after #5 in each round, then 100 easy

1:00 rest between rounds

After 3rd round...

500 pull free w/choice equip- smooth, long stroke here, nothing sloppy

1:00 rest

Finish up with...

MYSTERY SET

Today we went a single 25, JUNGLE SWIM- it's the ultimate jungle swim, yo!

Warmdown as needed before you get out. Make sure you know the schedule for tomorrow (it's in your email) and take good care of yourselves away from the pool. Get excited to race this weekend & have a great day!

Tuesday, November 19, 2024- written for SCY (Sr Blue and Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

2 x 300 @ 4:30 (SrP @ 5:00)-

  #1- 50 fist free br3, 50 choice drill no free

  #2- 50 swim free br3 or 4/2 (desc the free 1-3), 50 swim no free, smooth (same as drill above)

Check HR, then...

2* times through:

4 x 50 swim/kick no free desc 1-4 @ :55 (SrP @ 1:00)

  2 x 75 swim free br3 or 4/2 @ 1:05 (#1) and :55 (#2)- SrP go @ 1:10 and 1:00

4 x 50 swim/kick no free by 25's @ :50, desc if you can (SrP @ :55)

  2 x 75 swim free as above

4 x 50 swim/kick by 25's no free @ :45- you'll have to hustle hereto make the interval (SrP @ :50)

Check HR after 1st round, then 50 easy after each round

*50's swim/kick are the same stroke throughout the round; change strokes for 2nd round if you'd like

*For the 75's in the 2nd round, go on the same intervals, but the 1st 25 of each is swim fly

Senior Blue-

8 x 25 stroke drill @ :35 (in MRS, no free), except #'s 3/5/7 are swim build to 200 setup

Check HR, :30 rest, then...

AMRAP:

1 x 100 swim free br3 or4/2 @ 1:10 (JMI)

2 x 50 swim at 200 goal pace in MRS @ :10 rest

Check HR, then...

50 drill (same stroke as gp 50's above) @ 1:30

After 3rd round...

150 drill/skulling by 25's

Can change stroke for 50's in 3rd-6th rounds if you'd like

Sr Prep-

8 x 25 stroke drill @ :40 (in MRS, no free)- except #'s 3/5/7 are swim build to 200 setup

Check HR, :30 rest, then...

AMRAP:

3 x 50 swim at 200 goal pace in MRS @ 1:00

  out & back easy @ 1:00

2 x 25 swim max effort in MRS @ :10 rest (same stroke as 50's gp)

Check HR, then...

50 easy drill @ 1:30

Before everybody leaves...

Work on starts & breakouts

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

Monday, November 18, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

2x:

2 x 50 catchup drill @ :55

1 x 100 choice drill/kick on back by 25's @ 1:30

1 x 150- 50 swim/25 kick wbds- 2nd 75 is faster than the 1st 75

Check HR after each round, then :30 rest

Go free/no free by round

After 2nd round...

10 x 25 as follows:

  1-2, kick w/bds fast @ :30

  3-6, swim 15y fast/10y dps @ :35 (odds), all fast @ :25 (evens)

  7-10, all kick w/boards @ :30/:20/:30/:15, by 25's

Check HR, then 50 easy

1:00 rest

One time through:

7 x 50 swim IM by 25's as follows:

  1-3 @ :45

  #4- all swim free build kick @ :40

  5-7, swim IM order by 25's @ :40

1 x 350 swim free br3 or 4/2 @ 4:00 (4:15)-

  200 smooth & long

  150 add kick & change gears

7 x 50 swim mile goal pace @ :40

1 x 350 swim free-

  200 long & strong

  150 add kick & make a move

Check HR, then :30 rest...

7 x 50 swim at mile goal pace as follows:

  1-2, swim @ :40

  3-5, all @ :10 rest (all @ 2:00 or 2:15)

  6-7, swim @ :40

Check HR, then get right into...

1 x 350 pull choice equipment

Check HR again, 1:00 rest, then...

MYSTERY SET

 Today went 1 x 150 from a dive at opening speed of your mile goal time

Warmdown as needed before you head out. Get excited to race this weekend and stay on top of your class work. Tomorrow afternoon (no AM tomorrow). Have a great day!

Monday, November 18, 2024- written for SCY (Sr Blue and Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 50 @ 1:00- 25 drill, 25 fast udk on stomach

2 x 75 kick on back @ 1:20, desc 1-2 to fast

1 x 50 swim/kick by 25's fast (same stroke as drill on the 50's) @ 1:00- target your best SCY time

No rest between rounds

Go free/no free/choice (only one stroke) by round

Check HR after each round, take fins off after 3rd round & go 100 drill/kick by 25's

1:00 rest

4 times through:

2 x 50 swim IM order by 25's @ :55* (Sr Prep, add :05 to interval in each round)-

  Go fly/back for 1st 50, then back/breast for 2nd 50

  *go @ :50 in 2nd rd and @ :45 in 4th rd (3rd rd is @ :55)

1 x 75 swim free br3 or 4/2 @ :55 (Sr Prep @ 1:00)- big fat overkick on 3rd 25

1 x 25 swim fast in MRS no free @ :30

1 x 50 kick fast for time w/bds @ 1:30- everybody should be under :40, who's going under :35?!?

No rest between rounds

After 4th round check HR then get right into...

150 choice/skulling by 25's

1:00 rest

With boards, finish up with...

AMRAP (hopefully 3) of:

6 x 25 partner kick sprint @ :40- race your partner here! Fwd ss at midpool on odd 25's

1 x 50 partner kick on back RACE side by side- only 2 at a time (one group of 2 at a time)

  go 25 from a push, then hop out and dive in for the 2nd 25

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at Swim & Rock. FYI, we will be having regular workout on Thursday Morning here at GMU. Have a great day!

Sunday, November 17, 2024- written for LCM at StJ (Sr Blue and PW's national group)

1 x 600- 300/200/100

1:00 rest

PW's national group- go your Sunday warmup, join Sr Blue for 6 x 100...

Sr Blue-

With fins, 3 rounds of:

4 x 50 @ 1:00-

  odds, drill

  #2- kick build to fast

  #4- swim build to fast

1 x 100 kick @ 1:30-

   go udk/kick free on back with arms pointed up- by 50's

No rest between rounds

Go free/no free/choice (for the 4 x 50) by round

Check HR after 3rd round then take fins off & go 100 easy

1:00 rest

6 x 100 odds/evens as follows:

  odds, swim free cruise @ 1:30- don't be sloppy here

  evens, swim/kick by 50's in main race stroke @ 2:00- desc 1-3 to what you can

Check HR then 100 easy

1:00 rest

2 rounds of:

8 x 50 @ 1:15 as follows-

  odds, from a dive RACE- get time

  evens, drill (same stroke as odd 50's)

NOTE: #7 will be @ :15 rest, and #8 will be swim fast again (same stroke), so basically a broken 100

Check HR after #5 and #8, then 200 easy drill/choice by 50's after each round

If there is time...

50's "challenge sprint" from a dive- go 2 in a lane side by side, diving in from the bulkhead

Warmdown as needed before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule this week, then Swim & Rock next weekend. Have a great day!

Saturday, November 16, 2024- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 in sets of 6 @ :35-

  1-2, fly pull free kick drill

  #3- swim fly build

  4-5, fly pull free kick drill

  #6- fast udk on stomach (one breath only)

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

150 kick/skulling by 25's

1:00 rest

Sr Blue-

3x through:

3 x 50 kick w/boards @ :55 desc 1-3 to fast, except #2 is on your back

1 x 75 @ 1:10- 25 swim fly, 50 swim back

1 x 75 @ :55- swim free br3 or 4/2, last 25 is big fat overkick

1 x 75 @ 1:10- 25 swim fly, 50 swim back- faster than 1st 75

1 x 25 @ 1:05- fast udk on stomach, this is from a dive

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

8 x 100 @ 1:20 odds & evens as follows:

  odds- 25 swim fly/75 swim free br3 or 4/2- long & strong here

  evens- 75 swim back/25 swim breaststroke- tempo (back) then kick (breast)

Check HR after #8 then 100 easy

1:00 rest

3 rounds of:

  3 x 50 swim at 200 goal pace @ :50

  2 x 25 swim faster than goal pace @ :10 rest

  Check HR, then right into...

  1 x 50 drill @ 1:30

No additional rest between rounds

After 3rd round...

1 x 200- drill/choice by 25's

1:00 rest

3 rounds of:

  1 x 100 swim free br3 or 4/2 @ 1:10- just make it (JMI)

  2 x 50 swim at 200 goal pace @ :10 rest

  Check HR, then right into...

  1 x 50 drill @ 1:30

No additional rest between rounds

After 3rd round...

1 x 200 drill/choice by 25's

1:00 rest

Finish up with...

  50 choice stroke from a dive

Sr Prep-

3 rounds of:

6 x 75 as follows-

  1-2 @ 1:20- 25 swim fly, 50 swim back- desc 1-2

  #3 @ 1:00- swim free br3 or 4/2- big fat overkick on 3rd 25

  4-5 @ 1:20- same as 1&2, desc to faster

  #6- swim fast IM (no free) @ 1:30

1 x 100 swim free fast for time- who's going to break 1:00 here?!?

1:00 rest between rounds, check HR after the 100 free

After 3rd round...

150 drill/kick on back by 25's, then get out

Talk about 200 "goal pace" 50's- these aren't slow, but the avg pace per 50 of your 200 goal time;       **Work as hard as you need to in order to go your avg goal pace on each 50.

4 x 50 swim at 200 goal pace @ 1:00*- check your HR after #4, then go a 50 easy

  *after two rounds @ 1:00, we'll go a round @ :55- can you still hold your goal pace???

At 12:10p...

Warmdown as needed before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend at Swim & Rock. Have a great day!

Friday, November 15, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

6 x 100 odds/evens as follows:

  odds @ 1:40- drill/kick/drill/fast udk by 25's

  evens @ 1:30- swim/kick by 50's desc 1-3 to what you can (same stroke as odd  100's)

Check HR, then 1:00 rest

3 x 150 as follows:

  1) 75 @ 1:10- go sw/kick/sw faster by 25's

      50 @ :50- all kick w/bds easy-fast by 25's

      25 @ :30- all swim fast

  2) 50 @ :50- go swim/kick by 25's

      50 @ :50 all kick w/bds, go fast-easy by 25's

      50 @ :50- all swim fast

  3) 25 @ :25- swim build

       50 @ :50 all kick w/bds- go fast/easy by 25's

       75 all swim fast, get time

Check HR then 50 easy

1:00 rest

3 rounds of 3 x 275 as follows:

Goal is for #'s 3/6/9 to add up to faster than half of mile goal time

Rd 1:

  1) 4 x 50 swim at mile goal pace @ :40

      1 x 75 swim faster than gp, get time

      Check HR then 50 easy

  

  2) 3 x 75 swim at mile gp @ :55 (or @ 1:000

       1 x 50 swim ftp, get time

       Check HR then 100 easy

  3) 275 race from a dive, get time

Check HR and then 200 easy loosen

Rd 2:

  1) 4 x 50 swim at mile gp @ :10 rest

      75 swim faster than goal pace, get time

      Check HR then 25 easy

  2) pull easy w/choice equip @ 1:00 rest

  3) 275 race from a dive, get time and add to 1st 275 from a dive

Rd 3:

  1) pull w/choice equip @ 1:00 rest

  2) pull w/choice (diff) equip @ 1:00 rest

  3) 275 race from a dive, get time and add to first two 275's for 825 total

Warmdown as needed before you go. Don't forget the team Community Service Project tomorrow morning after workout (Children's Hospital). Next weekend we RACE, get excited. Have a great day!

Friday, November 15, 2024- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)- with PW's national group

Meet Warmup, then...

RACE DAY!!

Today we went the following:

STROKE GROUP-

3 x Broken 100's, followed by 8-10 minutes of active recovery:

1) 50 from a dive/2 x 25 from a push (all @ :10 rest)

2) 25 from a dive/50 from a push/25 from a push (@ :10 rest)

3) 2 x 25 (1st 25 from a dive)/50 from a push (@ :10 rest)

Same stroke for all three

After the 3rd broken 100 (and active recovery), finish up with...

With fins: 3 x 100 swim @ 1:40 desc 1-3 to max effort- can you be faster than your fastest broken 100???

DISTANCE- 

4 x Broken 300 as follows (5-6 minutes active recovery after each):

1) 150 then 3 x 50 @ :10 rest

2) 50/150/2 x 50 @ :10 rest

3) 2 x 50/150/50 @ :10 rest

4) 3 x 50 @ :10 rest/150

If there is time, finish up with...

With fins, 3 x 150 swim desc 1-3 to max effort @ 2:40- who's going to break 1:20?!?

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

Thursday, November 14, 2024- written for SCY (GMU distance- 500 group)

300/200

1:00 rest

With boards,

2 x 150 @ 2:20- 25 drill/50 swim fast turn/25 drill, then last 50 kick wbds fast-easy by 25's

3 x 100 @ 1:40- 25 kick w/boards build, 50 swim (desc 1-3), 25 TOMBSTONE KICK wbds fast

Check HR, then 1:00 rest

3 rounds of:

5 x 50 odds/evens as follows-

  odds, always swim free br3 or 4/2 @ :45*

  evens, always swim/kick by 25's no free fast @ :45*

*50's free get :05 faster by round; 50's swim/kick get :05 slower by round

1 x 150 swim free br3 or 4/2 (can be backstroke)- go 75 smooth & long/75 add kick & go; desc 1-3

:30 rest between rounds, check HR

50 easy after 3rd round, then 1:00 rest

3 times through (pacework is at 500 goal pace):

1 x 150 swim free at opening speed @ 1:50 (or @ 2:00)

4 x 100 done 75/25...

  {75 swim at gp @ :55 (or @ 1:00)

  {25 swim faster than gp @ :55 (or @ 1:00)

  Can go halfway out & back easy after the 25, but stay on the interval

Go 300 pull choice equipment after the 1st round; 300 choice after 2nd round; 8-10 mins easy after 3rd rd

1:00 rest between rounds.

After 3rd round...

MYSTERY SET

Today we went a BROKEN 300 (3 x 100) as follows:

  100 from a dive @ :10 rest

  100 from a push @ :15 rest

  100 from a push- get time

Goal is to be faster than your 300 split from your 500 goal time

Warmdown as needed before you get out. Stay on top of your classes and take good care of yourselves away from the pool. Tomorrow afternoon back to mile pacework. Have a great day!

Wednesday, November 13, 2024- written for SCY (Sr Blue- special Wed AM schedule)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels, 2x through:

4 x 50 ra2 la2 free drill @ :55

2 x 75 swim free @ 1:15- watch hands out front/hold body line/rotate hips

6 x 25 kick- hold buoy out front w/face in water

  odds, go 15y max effort/10y easy @ :40

  evens, all max effort @ :30

No rest between sets, check HR after 2nd round

1:00 rest

With fins,

15 x 25 in sets of 5:

  1-2, choice fly drill @ :35

  3-4, choice drill (choice stroke, but only one stroke) @ :35

  #5- fast udk on stomach @ :20

Check HR after #15, then easy back to the start end

Take fins off, then...

150 drill/skulling by 25's

1:00 rest

3 rounds of:

75 swim free @ 1:00- smooth & long, last 25 is with overkick

2 x 50 swim IM order by 25's @ :50- be fast at the turn end of the pool

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

2 x 50 swim IM order by 25's @ :50- be fast at the turn end

75 swim free @ :55- finishing speed here, get that kick going

Check HR, then once everybody has finished...

1 x 50 @ 1:00 swim for time- will be some sort of IM combo (breast/free, or back/breast, etc)

1 x 150 swim backstroke-

  75 smooth w/IM tempo

  75 add kick & go

Get time & check HR, then out & back easy

1:00 rest between rounds

If there is time after 3rd round...

50 race from a dive in heats- your choice of IM combo

Warmdown as needed before you get out. Be sure to thank your parents for getting you here on a Wednesday (on short notice). Enjoy your Thursday off, then we'll go Fri/Sat/Sun. Have a great day!

Tuesday, November 12, 2024- written for SCY (GMU non-IM 200 group)

After drylands...

300 easy choice

1:00 rest

2x:

2 x 100 @ 1:30- kick w/bds, then drill- by 50's

2 x 75 @ 1:05, go sw-k-sw faster by 25's

4 x 25 kick max effort w/bds @ :35*

Go 1st rd free, 2nd rd no free (but only one stroke)

*in 2nd rd, 4 x 25 kick are @ :10 rest

Check HR after 2nd rd, then right into...

150 drill/skulling by 25's

1:00 rest

One time through the following (25's are all the same stroke):

3 x 75 swim strong & even free @ :55

3 x 25 swim at 200 set up @ :10 rest

Check HR then 50 easy

2 x 75 swim free- as above

3 x 25 swim 200 set up @ :10 rest (all @ 2:00)

3 x 25 swim with 200 details @ :30

Check HR then 50 easy

1 x 75 swim free- as above

3 x 25 swim at 200 set up @ :10 rest (all @ 2:00)

3 x 25 swim with 200 details @ :30

3 x 25 swim max effort @ :10 rest (finishing speed here!)

Check HR then 100 easy

With fins, finish up with...

3 x 150 swim desc 1-3 to max effort @ 2:30 (free or back)

3 x 100 swim/kick by 50's desc 1-3 to max effort @ 1:40

3 x 50 udk on stomach (lungbuster)/swim by 25's-

  Two options:

   A) desc 1-3 @ 1:00, or...

   B) all max effort @ 1:15

  The goal is to be faster than your 50y free best time

Check HR

Warmdown as needed and get excited for the afternoon workout. Have a great day!

Tuesday, November 12, 2024- written for SCY (Sr Blue & Sr Prep with Logan & EC)

1 x 600- 300/200/100

1:00 rest

2 x 150 @ 2:40- drill/kick on back/drill by 50's

2 x 100 @ 1:40- swim/kick wbds by 50's (same stroke as 150's above) desc 1-2

2 x 100 @ 1:40- drill/kick on back by 25's

2 x 150 swim/kick/swim faster by 50's @ 2:40, desc 1-2, same stroke as 100's above

Check HR, then 1:00 rest

2 x 75 swim strong & even free br3 or 4/2 @ :55 (SrP @ 1:05)

2 x  50 swim MRS (no free) neg split @ :55

2 x 75 swim free- as above

2 x 50 swim MRS (same stroke as above) at 200 gp + :01 @ :55

2 x 75 swim free- as above

2 x 50 swim MRS (same stroke as above) at 200 gp @ :55

Check HR, then 50 easy

1:00 rest

DISTANCE-

1x through...

2 x 250 swim free @ 3:20- 150 long & strong/100 add kick & change gears

5 x 50 swim at gp @ :45

Check HR

1/2way out & back easy 1:30

2 x 350 swim free @ 4:40- 200 long & strong/150 add kick & change gears

7 x 50 swim gp @ :45

Check HR, then...

150 choice/skulling by 25's

1:00 rest

3 x 100 best avg @ :10rest (after 1st 100) and :15rest (after 2nd 100)-

Should be faster than goal split at 300 of 500 Free

Check HR and warmdown as needed

STROKE GROUP-

AMRAP...

75 dr-k-dr @ 1:30

2x: {2 x 50 swim at 200 goal pace @ :10r

      {1 x 25 swim faster than pace

      {out & back easy @ 1:30

75 dr-k-dr @ 1:30

2x: {1 x 100 swim free @ 1:10 (or @ 1:15)- just make it ("JMI")

      {2 x 50 swim at 200 gp @ :50

      {Check HR, then 50 easy choice @ 1:30

After the 2nd round of the 100 @ 1:10/2 x 50 gp @ :50, go a single 150 drill/choice by 25's

1:00 rest between rounds, check HR

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

Monday, November 11, 2024- written for SCY (GMU distance group, PM)

Happy Veterans Day!

Be sure to thank a Veteran today for their service to our country

300/200

1:00 rest

2x:

2 x 75 dr-k-dr @ 1:10

2 x 75 k-sw-k @ 1:10, desc 1-2

5 x 50* sw/k by 25's @ :50, desc 1-5 to what you can

Go 1st rd free, 2nd no free

*in 2nd rd, 50's are swim IM order by 25's, focus on being fast at the turn end of the pool

Check HR after 2nd rd, then...

8 x 25 @ :35/:25 as follows-

  odds, swim 20y max effort/5y fast super hero kick @ :35

  evens, fast UDK on stomach from a dive @ :25

Check HR then 50 easy

1:00 rest

Goal pace 50's are at mile pace...

4 x 100 smooth & long @ 1:10/1:15, hold even & desc by 2's

3 x 50 goal pace @ :40/:45

1 x 550 swim-

  400 as close to pace as possible

  150 add kick & giddyup

Get time & check HR/50 easy

1:00 rest

3 x 100 @ 1:10/1:15- as above

5 x 50 gp @ :35/:40

1 x 550 swim- as above, but get a little more out of the 1st 400

Get time & check HR/100 easy

1:00 rest

3x: {1 x 125 swim free @ 1:30/1:40- go 75 cruise/50 add kick & go

      {2 x 50 swim gp @ :10 rest

      {1 x 25 swim faster than pace

      (The "2 x 50's gp + 25 faster than pace" are @ 1:45/2:00, lots of rest)

      Check HR after 3rd rd, then 50 easy...

1 x 550 from a dive-

  *it's on yo! Goal is at or faster than 1/3 of mile goal time

Check HR

Warmdown as needed before you head out. Stay on top of your classes & get excited for the Invitational next week. Have a great day!

Monday, November 11, 2024- written for SCY (Sr Blue & Sr Prep w/Jackson and EC)

Happy Veterans Day!

Be sure to thank a veteran today for their service to our country

Good job racing in the meet this weekend (to those of you who raced)

Back to work Monday...

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

3 x 50 drill/dolphin kick on side by 25's @ :55 (SrP @ 1:00)

1 x 75 kick on back @ :45- you'll have to hustle here (SrP @ 1:00)

1 x 25 kick on back w/arms pointed UP towards ceiling @ 1:00

No rest between rounds

Go free/no free/choice (only one stroke) by round

Take fins off after 3rd round & get right into...

150 kick/skulling by 25's

1:00 rest

3 rounds of:

2 x 25 kick fast w/boards @ :40- go free kick/fwd ss @ midpool/dolph kick to the end

1 x 50 swim freestyle br3 or 4/2 @ :40- giddyup the kick to make the interval

2 x 25 kick w/boards- as above, but now @ :30

1 x 100 swim/kick w/boards by 50's NO FREE @ 2:30, get time

Check HR after 3rd round then 50 easy

Finish up with...

AMRAP-

3 x 50 kick w/boards hold BEST AVG @ 1:05* (SrP @ 1:10)

1 x 75 swim free br3 or 4/2 @ 1:05* (SrP @ 1:10)- go 50 smooth & long, last 25 add kick

Hop right out after the 75 free for...

1 x 25 FAST udk on stomach @ 1:00

BROKEN 50 kick w/boards: 2 x 25 @ :10 rest, get time (all @ 1:30)

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

3 x 100 kick w/boards desc 1-3 to max effort @ 1:45 (SrP @ 2:00)

Check HR, then 50 easy between rounds

Warmdown a bit before you get out. Enjoy your time off today and be sure to thank a veteran today. Regular schedule all week, then Swim & Rock next weekend. Have a great day!

Friday, November 8, 2024- written for SCY (GMU distance group)

Big day today...

Warmup as needed for:

40 x 50 swim at mile goal pace @ :40

Here's how we'll do it...

Warmup as you need to for 40 min. Make sure you have a full water bottle.

We'll start at 3:15p....

We'll go 1-10 @ :40, then take :30 rest (get water, check HR)

We'll go 11-29 @ :40, then take another :30 rest (get water & check HR)

#'s 30-40 will be @ :10 rest, get total time and subtract 1:40 to get a 550 split (30-40 = 11 x 50)

Check HR

Swim easy as needed until 4:10p

We'll finish with a 150 race from a dive, see what you can go.

Tomorrow morning at 8a here at AFC, have a great day!

Friday, November 8, 2024- written for SCY (GMU distance group)

After lifting...

300 easy swim choice

1:00 rest

6 x 75 @ 1:10- kick on back/stroke drill/kick fast udk on stomach (by 25's)

3 x 100 @ 1:30- 

  25 swim build into the turn- no free

  50 swim smooth & long free

  25 kick fast choice- halfway fast udk

6 x 50 @ :55-

  swim IM order by 25's, focus is on being fast in & out of the turns

  #3 & 6 are actually a 75 swim free (strong & even) also @ :55

Check HR, then :30 rest

18 x 25 in sets of 6 as follows:

  1-2, swim build to race pace

  3-4, swim half max effort and half drill (same stroke for both)

  5-6, swim all out fast, max effort here

By rounds of 6 go free (@ :25), no free (one stroke only, all @ :30), last 6 choice (1 stroke) @ :25

Check HR then go right into...

6 x 50- as above @ :55, except this round is @ :50

Check HR then 50 easy

Finish up with...

1 x 75 RACE from a dive- see what you can go here

Warmdown as needed before you get out. Get excited for our workout this afternoon. Have a great day!

Friday, November 8, 2024- written for SCY (Sr Blue and Sr Prep w/Jackson & EC)

Meet Warmup, then...

Two separate Race Day sets today:

DISTANCE-

500 goal pace set prior to the meet this weekend...

3 x 50 swim @ :50 desc 1-3 to 500 gp (SrP go @ :55)

out & back easy @ 1:00

4 x 50 swim @ :50 desc 1-3 to gp, then hold pace for #4 ("desc 1-3/hold 4"); SrP @ :55

50 easy @ 1:00

5 x 50 swim @ :50 desc 1-3/hold 4&5; SrP @ :55

50 easy @ 1:00

6 x 50 swim @ :50 desc 1-3/hold 4-6; SrP @ :55

100 easy @ 2:00

5 x 50 swim @ :50 desc 1-3 to 500 gp/hold 4, then 5 is faster than pace ("ftp"); SrP @ :55

50 easy @ 1:00

4 x 50 swim @ :50 desc 1-3 to gp/4 is ftp; SrP @ :55

75 easy

1:00 rest

Finish up with...

75 race from a dive

Warmdown as needed & get excited for the meet this weekend.

STROKE GROUP-

Three Broken Swims today, then by 8-10 minutes of active recovery (think "warmdown" at the meet)-

Each of these swims is from a dive (same stroke throughout)-

#1) 2 x 50 @ :10 rest

  8-10 min active recovery

#2) 25/50/25 @ :10 rest

  8-10 min a/r

#3) 2 x 25/50 @ :10 rest

  8-10 min a/r

Warmdown as needed and get excited for the meet this weekend

Do an excellent job in school today and remember, the meet is ONE SESSION each day, the warmup is at 8:30a. On Saturday I'm heading over to Panera by StJ for lunch after the meet, it would be good if everybody could do that so we can spend some time together as a team away from the pool. Have a great day!

Thursday, November 7, 2024- written for SCY (GMU distance- 500 group)

300/200

1:00 rest

6 x 100 @ 1:30 as follows:

  odd, drill/kick on back by 50's

  evens, swim/kick with boards by 50's (same stroke as drill), desc 1-3 to what you can

12 x 25 in sets of 4-

  1- drill @ :30

  2- swim build to fast @ :30

  3- 15y swim max effort/10y dps @ :30

  4- race max effort @ :15

Go free/no free/choice by rounds of 4

Check HR after #12, then :30 rest

3 x 250 @ :15 rest as follows-

  odds, go swim/kick by 50's and descend the 3 x 50 swim to something juicy (same stroke all 3)

  #2, all kick- go w/boards on the odd 50's and desc them to something juicy (even 50's on back)

  For #1, no free

Check HR then 50 easy

1:00 rest

4 rounds of 4 x 125:

Rd1-

  1, go 75 smooth & long/50 add kick @ 1:30 (or @ 1:40)

  2, go 50 smooth & long/75 add kick @ 1:30/1:40

  3, straight swim & get time- let 'er rip here! (still @ 1:30/1:40)

  4, go 5 x 25 @ :10 rest- max effort, get time (500 details)

Check HR, 100 easy

1:00 rest

Rd2-

  1&2, as above

  3&4, go @ 2:15- 2 x 50 swim at 500 goal pace @ :10r, then 25 swim faster than gp

Check HR, then 100 easy

1:00 rest

Rd3-

  1, go 50 smooth & long/50 add kick/25 max effort @ 2:15

  2, 5 x 25 swim @ :25 at 500 goal pace- focus on your details (all @ 2:15)

  3, 75 swim at goal pace/:10r/50 swim faster than pace @ 2:15

  4, 50 swim at gp/:10r/75 swim faster than gp

Check HR then 100 easy

1:00 rest

Rd4-

  1, as above in Rd3 (50/50/25 @ 2:15)

  2, go 50 swim at gp/:10r/25 swim at gp/:10r/50 swim faster than pace @ 2:15

  3, 5 x 25 gp @ :10 rest- focus on 500 details & get time

  4- straight race from a dive!

Check HR

Warmdown as needed. Be sure you're on top of your Study Hall hours and start thinking about your races at the Invite. It'll be a big one tomorrow afternoon, be ready. Have a great day!

Thursday, November 7, 2024- written for SCY (Sr Blue and Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 50 drill @ 1:00

4 x 25 kick on back @ :40- focus on fast udk's to 10y, then 15y choice kick

  #3 is fast udk on stomach, all fast & only one breath

1 x 150 swim/kick by 25's @ 2:40, desc 50's 1-3 to fast (handtouch at 100 to check time)

No additional rest between rounds

Go free/no free MRS/choice by round (50's drill & 150 sw-k)

9 x 100 in sets of 3 as follows:

1- swim free br3 or 4/2 @ 1:35- 3rd 25 is kick fast on back (SrP @ 1:45)

2- swim free br3 or 4/2 @ 1:25- 1st 25 is swim MRS fast turn, no free (SrP @ 1:35)

3- swim free br3 or 4/2 @ 1:15- giddyup the kick to make it fast (SrP @ 1:25)

:30 rest after #3, check HR

NO REST between 6 & 7

Check HR after #9, then out & back easy

12 x 25 in MRS (no free) in sets of 4:

1- all drill @ :35

2- swim build to race pace for last 10y @ :35

3- swim 15y fast/10y dps @ :35

4- swim max effort @ :15!&*!- you'll have to hustle here!

No rest between rounds of 4

Go free/MRS no free/choice by round

Check HR after #12 then 50 easy

1:00 rest

Finish up with...

AMRAP:

1 x 50 drill/skulling/swim dps or some combo of those @ 1:30

4 x 50 swim at 200 goal pace @ 1:00* (same stroke as 50 drill above); SrP @ 1:05

1 x 75 swim max effort IM (fly-back-breast by 25's) @ 1:30- get time

Check HR after each 75 IM

No additional rest between rounds

*50's goal pace get :05 faster by round, the challenge is to be fast on all the IM's

We'll go a 100 easy after 4th round (50's gp @ :45)

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Don't forget: lunch at Panera by the StJ on Saturday after the meet (if you can make it). Be ready for RACE DAY tomorrow morning, have a great day!

Wednesday, November 6, 2024- written for SCY (GMU distance group)

After lifting...

300 easy choice

1:00 rest

4 x 75 @ 1:10- kick/drill/swim by 25's (same stroke for drill & swim)

4 x 50 swim/kick by 25's @ :50- build swim to race pace turn (same stroke as 75's)

6 x 25 @ :30/:20- (same stroke as 75's/50's)

  odds @ :30 swim build

  evens @ :20 swim max effort

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

1:00 rest

3 times through:

6 x 50 (2 sets of 3) as follows-

  1, swim strong & even @ :35 (or :40)

  2, swim 2 x 25 fast @ :25- no free

  3, swim finishing speed (free) @ :45 (or @ :50)

After #6, continue right into...

1 x 150 swim free smooth & even by 50's (31/31/31, not 28/31/34)- time gets faster by round

Check HR

After 3rd round, 100 easy choice, then finish up with...

50 race from a dive, NO FREE

Warmdown as needed before you get out. Do an excellent job with your classes today and enjoy your afternoon off. Have a great day!

Tuesday, November 5, 2024- written for SCY (GMU mile group, pm)

300/200

1:00 rest

With shnorkels, 2x through:

6 x 25 @ :30- odds are drill/evens are skulling

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

No rest between rounds

2nd rd, no free and no shnorkels

Check HR after 2nd round, then :30 rest before continuing right into...

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

1 x 75 swim free @ :55- smooth, long

2 x 50 swim/kick by 25's no free @ :50, desc 1-2

2 x 75 swim free @ :50- make interval, but nothing sloppy

1 x 50 swim/kick by 25's no free @ :45- fastest of the set

1 x 75 swim free @ :45

Check HR, then 100 easy

1:00 rest

5 x 300 @ :20 rest as follows:

odds, 100 swim at opening speed/200 cruise- long by not sloppy

evens, 150 smooth & long/150 add kick & change gears

#5- go 100 opening speed/100 choice/100 finishing speed

Check HR then 50 easy

1:00 rest

Everybody starts together-

8 x 50 @ :40 (or @ :45)-

2 swim at goal pace/1 cruise/2 swim gp/1 cruise/2 swim gp

Right into...

2 x 25 race @ :10 rest- faster than gp here

50 easy @ :20 rest

50 race- max effort here

1:00 rest

3 rounds of:

3 x 50 swim at goal pace @ :10 rest (all @ 2:15)

1 x 25 swim faster than gp @ :45

out & back easy @ 1:00

No additional rest between rounds, keep track of HR after each round

1:00 rest after 3rd rd, then finish up with...

1 x 75 race- max effort here!

Warmdown as needed before you get out. Take good care of yourselves away from the pool, stay well hydrated and eat good food. AM lift and a short swim tomorrow, then PM off. Have a great day!

Tuesday, November 5, 2024- written for SCY (GMU non-IM 200 group, am)

After drylands on deck...

300 easy swim choice

1:00 rest

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

6 x 25 as follows-

  odds, skulling @ :30

  evens, swim build to race pace @ :20

Check HR, then :30 rest

2 times through:

4 x 50 swim strong & even free br3 or 4/2 @ :40

3 x 50 swim/kick by 25's choice (same stroke) @ :50, desc 1-3 to something giddyup!

No rest between rounds, check HR after each round

50 easy after 2nd round, then 1:00 rest

9 x 200 as follows:

1- swim @ 3:00, go cruise/200 setup/big fat kick/drill by 50's

2- swim @ 3:30, desc 3 x 50 to 200 gp on 3rd 50, then last 50 is 2 x 25 max effort @ :10 rest

3- swim @ 4:00, go 50 @ :45 (200 setup)/4 x 25 at 200 gp @ :10r (all @ 2:00)/last 50 max effort

Check HR after 3rd 200, then 50 easy

Change stroke after each round of 3 if you'd like

Easy 150 drill/choice by 25's after last 200, then we'll finish up with...

Your choice-

  *125 race with fins- how close can you get to your opening 100 split of 200 goal time; or...

  *100 race from a push- goal is to be faster than your 2nd 100 split of 200 goal time

Warmdown as needed before you get out. Do an excellent job with your classes and let us know if you need anything. Have a great day!

Tuesday, November 5, 2024- written for SCY (Sr Blue and Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

3x through:

6 x 25 as follows-

  odds, skulling @ :50 (don't rush the skulling)

  evens, drill @ :30 (same drill for all 3)

4 x 50 @ :55- go swim/drill by 25's (same stroke for both 25's), build the swim

1 x 150 kick/swim (MRS)/kick faster by 50's

  *the 150 is free (1st rd)/MRS (no free) in 2nd rd and choice (one stroke) in 3rd rd

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

1:00 rest after 3rd round; then...

4 x 50 @ :50- go strong/even free (1-2) then sw/k in MRS (no free) desc; SrP go @ :55

5 x 50 as follows-

  1-3, swim stronger (still even) @ :45 (SrP @ :50)

  4-5, sw/k in MRS @ :55 (SrP @ 1:00)- same stroke as previous round

6 x 50 as follows-

  1-4, swim strongest (still even) free @ :40 (SrP @ :45)

  5-6, sw/k in MRS @ 1:00 (same stroke as prior 2 rounds, no free)- both fast (SrP @ 1:05)

Check HR then 50 easy

Today, everybody does a "distance set..."

2 times through (will be @ faster interval 2nd time through)-

150 swim free @ 2:20- desc 3 x 50 to what you can (hand touch @ 100 to check time)

300 swim free @ 4:40- desc 3 x 100 (hand touch @ 200)

450 swim free- desc 150 (hand touch @ 300)

Check HR then 50 easy

Goal is to start each swim smooth & long, increase effort (desc) as you go; max effort after hand touch

Backstrokers can go backstroke @ :20 rest

SrP- will go the following instead:

200 swim @ 3:40 (comfortable)

250 swim @ 3:40 (better effort but not max)

300 swim @ 3:40 (max effort, check time when you finish)

Check HR then 50 easy

SrP wound up going the following (adjusted set) after one round of the 200/250/300-

  150/200/250, all @ 3:20

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

Monday, November 4, 2024- written for SCY (GMU distance, am)

300 easy choice

1:00 rest

2 x 75 @ 1:10- go dr/k/dr by 25's, one stroke only on the drill

4 x 25 kick w/bds @ :30- desc 1-3 to fast/hold for #4

2 x 75 @ 1:10- go k/dr/k faster by 25's

8 x 50 swim strong & even @ :40 (or :45)- hold faster avg by 2's

Check HR then 50 easy

1:00 rest

3 x 350 @ 4:10 or 4:30- 200 smooth & long then add kick for last 150

  8 x 50 swim mile gp @ :40 (or :45)

2 x 450 @ :20 rest- swim 300 strong & even then add kick & change gears for last 150

  6 x 75 swim mile gp @ 1:00 (or 1:05)

1x 550 swim- 400 get after it (still strong/even) last 150 finishing speed

  How close can you get to 1/3 of your mile goal time?!?

Check HR

Warmdown as needed before you get out. Remember the suit fitting is this afternoon (and be sure to VOTE tomorrow). Have a great day!

Monday, November 4, 2024- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

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

2 x 50 kick choice/fast udk on stomach by 25's @ 1:00

4 x 25 partner kick w/bds @ :40- these are RACE!

1 x 150 swim free br3 or 4/2 @ 2:30-

  by round, go desc 50's 1-3/75 strong&even then 75 add kick/for time

1 x 100 kick fast for time with boards

  by round, go 100 straight/2 x 50 @ :10 rest/25 kick fast-:10r-75 kick fast

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

No additional rest between rounds

After 3rd round...

8 x 50 swim IM order by 25's @ :55- all fast at the turn end of the pool (SrP @ 1:00)

Check HR, then 1:00 rest

4 times through:

  (note the fast 50's get :05 faster by round; the easy 50's are always @ 1:15)

1 x 50 kick fast w/bds @ 1:05 (SrP @ 1:10)

1 x 50 easy kick on back @ 1:15- focus on fast udk's

2 x 50 kick fast w/bds @ 1:05 (SrP @ 1:10)

1 x 50 easy kick on back @ 1:15- fast udk's

3 x 50 kick fast w/bds @ 1:05 (SrP @ 1:10)

1 x 50 easy kick on back @ 1:15- fast udk's

No rest between rounds

Sr Blue-

  2nd rd @ 1:00/3rd rd @ :55/4th rd @ :50

Sr Prep-

  2nd rd @ 1:05/3rd rd @ 1:00/4th rd @ :55

After 4th round, 100 easy choice then finish up with...

50 kick w/bds- race it up here, everybody goes at the same time 

  (NASCAR style, triple wide in the lane!)

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race the 400 IM next weekend. Have a great day!

Sunday, November 3, 2024- written for LCM (Sr Blue @ StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 6 times through:

1 x 100 drill/swim by 50's- be deliberate with the drill, be fast on the kick

1 x out & back @ 1:30- fast udk to 20m/fwd ss/swim back race pace

No rest between rounds;

Go 3 rounds free and 3 rounds MRS (no free)

Check HR after 6th round, then take fins off and go 100 kick on back

1:00 rest

5 times through:

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

2* x 50 swim in MRS desc 1-2 to fast @ :50 & :55

  *add 1 x 50 (and :05) in each round, but always desc 1-2 to fast, then hold speed

  2nd round is 3 x 50 (@ :50/:55/1:00 by 50, 2nd & 3rd 50's are fast)

  3rd round is 4 x 50 (@ :50/:55/1:00/1:05 by 50, 2nd/3rd/4th 50's are all fast)

  4th round 50's are @ :50/:55/1:00/1:05/1:10, 2nd through 5th 50's are all fast

  5th round 50's are @ :50/:55/1:00/1:05/1:10/1:15, 2nd through 6th 50's are all fast

Check HR after last 50 in each round

No extra rest between rounds

After last round, put fins on

With fins, finish up with...

12 x 50-

  odds, swim 200 set up @ :50 (200 set up here, not cruise)

  evens, kick fast for time on back @ 1:10 

Change stroke on the odd 50's after every 2 rounds

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Saturday, November 2, 2024- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

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

4 x 50 @ 1:00- swim/drill by 25's, build swim to race pace turn

No rest between rounds

Go free/MRS (no free)/4th best stroke by round

After 3rd round, take fins off and get right into...

150 kick on back- go fast/easy by 25's

1:00 rest

Sr Blue-

3 times through:

2 x 100 swim strong & even free br3 or 4/2 @ 1:25

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

  Go free in 1st rd, then no free in 2nd rd and IM in 3rd rd (1 of each stroke)

2 x 100 swim choice @ 1:25- middle 50 is swim backstroke with "IM tempo"

2 x 75 @ 1:15- swim 25 fly/50 back, desc 1-3 to something juicy (3rd rd @ 1:20)

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

No extra rest between rounds

Sr Prep-

Drilling and kick/swims working on backstroke (specifically, the IM tempo for backstroke)

Everybody together, finish up with...

4 times through:

3 x 50 swim back/breast by 25's @ :50 (focus on tempo then kick- by 25's)

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

  *gets :05 faster by rd

1 x 50 @ 1:30- kick free with boards fast for time- RACE your teammates here!

Check HR after each round, but no extra rest between rounds

After even rounds...

300 pull free w/shnorkel & choice equipment- desc 100's to what you can (2nd rd), easy with free drilling after 4th rd

If there is time, work on starts.

Do an excellent job with your HW this weekend and enjoy your time away from the pool. Regular schedule all next week, including Monday Morning. Have a great day

Friday, November 1, 2024- written for SCY (GMU- whole team, following weights)

200 easy choice

1:00 rest

4 x 75 @ 1:00- 25 kick w/bds, 50 swim free fast turn

6 x 25 kick w/bds-

  odds, build @ :30

  evens, max effort @ :20

2 x 150 @ 2:20- go swim/kick swim faster by 50's (in main race stroke)

2 x 150 @ 2:20- go kick/swim/kick faster by 50's (choice stroke, but same kick)

1:00 rest, check HR

With fins, all @ 1:00-

20 x 50 swim, go 1 swim fast/1 easy, then 2 swim fast/1 easy, then 3/1, 4/1 and 5/1

50 easy

1:00 rest

20 x 50 as above, all kick

Check HR, then swimdown as needed

 

Remember no afternoon workout today (work on the bulkhead). Tomorrow morning at 8a for the Alumni Meet. Have a great day!

Friday, November 1, 2024- written for SCY (Sr Blue and Sr Prep w/Jackson & EC)

Meet Warmup, then...

15 x 50 in sets of 3's as follows:

  2- swim strong & even @ :45 (or @ :50)

  1- giddyup @ :35 (or @ :40)

:30 rest after #6, check HR, then last 9 x 50 are straight through

Check HR again, then 50 easy

The RACE DAY set was a little different today:

6* rounds of:

100 swim free br3 or 4/2 @ 1:10 or 1:15 (Sr Prep @ 1:20)

2 x 50 swim at 200 goal pace in MRS @ :45 (Sr Prep @ :50)

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

No additional rest between rounds

*3rd & 6th rounds the 50's are @ :10 rest

After the 6th round, 125 drill/choice by 25's; then...

MYSTERY SET

 1 x 75 race from a dive- same stroke as the 50's in the "6 rounds of"

Warmdown a bit before you get out. Do an excellent job in school today and get excited for the workouts this weekend (regular schedule both days). Have a great day!

Thursday, October 31, 2024- written for SCY (GMU distance group, 500 work)

300/200

1:00 rest

2 x 150 @ 2:30- 50 drill/25 kick then 25 skulling/50 kick- go fast/easy by 25's on the kick

2 x 125 @ 1:50- go swim/kick by 25's and desc the 25's swim (same stroke for entire 125)

:30 rest, check HR

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

6 x 25 @ :25 as follows-

  odds, swim build to race pace

  evens, 15y swim max effort then 10y dps

4 x 50 swim @ :45- faster avg than 1st rd of 50's, but still even

6 x 25 @ :25 as follows-

  odds, swim max effort

  evens, cruise- but not sloppy

:30 rest, check HR

1 x 300 pull free w/choice equip- desc 100's 1-3 to what you can

Check HR then 1:00 rest

500 goal pace as follows:

6 x 50 swim at gp @ :40/:45

  25 easy choice @ :40/:45

  75 swim faster than pace- finishing speed here!

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

1:00 rest

6 x 75 swim at gp @ 1:00/1:05

  out & back easy @ 1:00/1:05

  100 swim faster than goal pace- finishing speed

Check HR then 200 kick/choice by 25's

1:00 rest

12 x 100 in 3/3/6-

1-3, 2 cruise @ 1:10/1:15

       #3 is 2 x 50 swim at gp @ :10 rest (@ 1:30)

Check HR after 2nd 50, but no extra rest between #3 and #4...

4-6, 1 cruise @ 1:10/1:15

       #2&3 are both 2 x 50 swim at gp @ :10 rest (@ 1:30)

Check HR after last 50, then out & back easy @ 1:00

7-12, go odds cruise @ 1:10/1:15 and evens swim at gp @ 1:20/1:30

Check HR after last 100, then get right into...

300 pull free w/choice equipment

1:00 rest, check HR again

MYSTERY SET-

Today we finished up with a single 125 race from a dive- goal is to be faster than 1/4 your 500 goal time

Warmdown as needed and get excited for the Alumni Meet this weekend. Have a great day!

Thursday, October 31, 2024- written for SCY (Sr Blue & Sr Prep wLogan & EC)

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through-

4 x 25 fly pull free kick drill @ :35

2* x 75 @ 1:10- 25 swim fly/50 kick on back (focus on udk's)

  *in 3rd round, the 50 kick on the 75's is swim backstroke

No rest between rounds

Check HR after 3rd round, then take fins off and get right into...

150 drill/skulling by 25's

1:00 rest

2 times through:

3* x 50 swim fly/free by 25's @ :50 (:55)

  *2nd 50 is all swim free br3 or 4/2 @ :40 (:45)

3* x 75 swim IM (no free) @ 1:10 (1:15) desc

  *2nd 75 is all swim free br3 or 4/2 @ :55 (1:00)

3* x 50 kick fast for time @ 1:00 with boards

  *2nd 50 is 2 x 25 kick fast @ :10 rest

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

Two options today...

DISTANCE- 

3 rounds of:

2 x 350 swim free @ 4:30- 200 swim long & strong/150 add kick & change gears; desc 1-2

5 x 50 swim free at mile gp @ :50

  Check HR after #5, then...

25 easy choice @ 1:00

1 x 75 swim faster than gp @ 1:30

Check HR after each 75, but no additional rest between rounds

STROKE GROUP-

AMRAP:

4 x 25 drill in MRS @ :35- #3 is swim build to race pace tempo

4 x 50 swim at 2nd 50 split of 100 goal time @ 1:00 (ask if you don't know your goal splits)

3 x 50 swim freestyle @ :50- 2nd gear here, smooth & long

Check HR after last 50 MRS and 3rd 50 free

No additional rest between rounds

Change stroke for 25's drill/50's swim 2nd 50 split after 3rd round if you'd like

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