Monday, December 30, 2024

Monday, December 30, 2024- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100
1:00 rest

3 times through:
  4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 fast free kick on back
  6 x 25 partner kick w/boards @ :40 (middle 2 x 25 are kick on back)- race your partner here!
  1 x 100 swim/kick by 50's @ 2:00- this is fast!
  No additional rest between rounds
  In 2nd round, the drill (on the 75's) and the 100 sw/k are in MRS (no free);
  In 3rd round, the drill & 100 sw/k are choice- but all the same stroke
After 3rd rd...

Against your partner, one group at a time-
  100 kick w/boards- race here!

After each group has gone, get into 150 drill/choice by 25's- no free
Then, back to "one at a time" in the lane...

15 x 50 in sets of 3's-
  1-2 swim IM order by 25's @ :50 (:55 for SrP)- fast turns here
  #3- swim strong/even freestyle @ :40- this is giddyup the kick here!
No rest between rounds of 3
Check HR after #15, then 1:00 rest


STROKE GROUP (and Sr Prep)-
Hopefully 9 rounds, but at least 6...
  2 x 25 swim max effort in MRS (no free) @ :40 (SrP @ :55)- get times
  1 x 50 swim strong & even free br3 or 4/2 @ :40 (SrP @ :45)
  1 x 50 race in MRS (same stroke as 25's) @ 1:00- trying to be within :01 of your 25's add-up
After 3rd/6th/9th round...
  1 x 150 race free- set it up smooth & long, bring in the kick for the last 75- get time
1:00 rest after each 150 free


DISTANCE-
AMRAP...
  1 x 350 swim free- 200 smooth & long/150 add your kick & change gears
  :20 rest
  4 x 50 swim at mile goal pace @ :50
  1 x 75 swim faster than goal pace
  Check HR than 25 easy back to the starting end


Warmdown a bit before you get out. Remember, tomorrow morning we're back at StJ (8-9:30a), then OFF on New Year's Day. Make sure you're doing some HW each day so you're not rushing through it on Sunday, January 5th. Have a great day!

Sunday, December 29, 2024- written for SCY @ StJ (Sr Blue & Sr Prep)

1 x 600- 300/200/100
1:00 rest

With fins:
  9 x 50 in 3's-
    1-2 drill @ 1:00
    #3- kick fast on back @ :45
  :30 rest after #9, check HR
  3 x 50 swim @ 1:00- desc 1-3 to fast, max effort here! (same stroke as you drilled)
Fins off/100 easy choice kick-drill by 50's
1:00 rest

6 rounds of:
  2 x 50 swim free br3 or 4/2 @ :50- go smooth & long/big kick by 50's
  1 x 100 swim/kick by 50's @ 2:00- desc 1-3 MRS (no free) and 4-6 (your choice)
  No rest between rounds, check HR after 3rd & 6th rd

Finish up with...
AMRAP:
  100 swim free br3 or 4/2 @ 1:40- must be under 1:20 or do it again...
  100 swim in MRS @ 2:15-
    1st 50 is build to 200 setup
    :15 rest
    2nd 50 is swim max effort with biggest kick possible
  100 swim in MRS (same stroke as 100 above) @ 2:15-
    same as 2nd 100, except 1st 50 is from adive
*Check HR after each round
*No additional rest between rounds
*in even rounds, go @ :10 rest for 2nd & 3rd 100's
*change stroke for 2nd & 3rd 100's after even rounds


Warmdown as needed before you get out. Tomorrow we're back at GMU- be sure to thank your parentsfor driving you all over the world for workout. Have a great day!

Sunday, December 29, 2024- written for SCY (GMU distance crew)

300/200
1:00 rest

2x:
  2 x 50 drill/kick by 25's @ :55
  3 x 50 kick desc 1-3 to fast @ :55
  1 x 75 swim free br3 or 4/2 @ :55- overkick on 3rd 25
  No rest between rounds; go no free in 2nd rd (50's drill & kick)
Check HR after 2nd rd, then 1:00 rest

With fins:
  8 x 50 @ :50- 25 swim fastest freestyle possible/25 choice fly drill
  Check HR then fins off for...
150 drill/skulling by 25's

3 times through:
  2 x 25 swim fly @ :25- go smooth/race pace by 25's
  2 x 50 swim free @ :40 desc 1-2 (desc to gp + :01, desc to gp, desc to faster than pace- by round)
  1 x 50 kick w/bds @ 1:00- max effort here
  No rest between rounds
Check HR after each round. After 3rd rd continue right into...
1 x 350 pull free w/shnorkel- desc 50's 1-4 (odd 50's), even 50's are free drill
1:00 rest

4 rounds of:
  3 x 50 swim 500 goal pace @ :40
  1 x 75 cruise free @ 1:00
  1 x 75 swim faster than goal pace @ 1:30
  out/back easy @ :30
  3 x 50 swim at 500 goal pace @ :10 rest (all @ 2:15)
  1 x 75 swim free faster than goal pace @ 1:00- get time/check HR
  1 x 75 cruise @ 1:30- can be drilling, but stay on interval
After 2nd & 4th rounds...
  300 choice

After 4th set...

MYSTERY SET-
  Today we went a 125 race free from a dive- goal is faster than 1/4 of your 500 free goal time


Warmdown a bit before you get out, take good care of yourselves away from the pool. Have a great day!

Saturday, December 28, 2024

Saturday, December 28, 2024- written for SCY (GMU distance crew)

Today we did the workout I wrote up for December 25, 2024 (mile pacework)
After the 275 for time at the end we went the following...

With fins, 4 rounds of:
  1 x 25 @ :30, 15y swim fast/10y easy
  1 x 25 @ :35, all swim fast
  1 x 25 @ :40, fast udk on stomach- max effort here!
  1 x 50 @ 1:00 swim max effort- same stroke as 25's- get time
Go odd rounds free, even rounds no free


Warmdown as needed before you get out. Take good care of yourselves away from the pool. Tomorrow again at 8a. Have a great day!

Friday, December 27, 2024

Friday, December 27, 2024- written for SCY (Sr Blue & Sr Prep Gold)

1 x 600- 300/200/10
1:00 rest

3 x 150 @ 2:40-
  1- 50 drill, 25 kick on back (x2)
  2- 50 swim dps, 25 dolph kick on side (x2)
  3- 50 swim fast turn, 25 skulling (x2)
Check HR, then get right into...
100 kick on back- desc 25's 1-3 to fast, then last 25 choice skulling
1:00 rest

With fins:
  18 x 25 in sets of 6-
    1-2, fly pull free kick drill @ :35
    #3- swim fly fast @ :30
    4-5, fly pull free kick drill @ :35
    #6- fast udk on stomach @ 1:00- one breath if needed
    Check HR after #18, then fins off & 50 easy
1:00 rest

AMRAP:
  3 x 75 swim 25 fly/50 back @ 1:10 (SrP @ 1:15), desc 1-3 to fast
  2 x 100 swim free br3 or 4/2 @ 1:25 (SrP @ 1:35)- go 50 long & strong/50 add big fat kick
  1 x 100 swim free @ 1:20* (SrP @ 1:30*)- giddyup & go here!
  1 x 100 kick fast on back @ 2:00- focus on 4 fast udk's off each wall- but make it fast!
  No rest between rounds
  *100 swim giddyup gets :05 faster by round- stay in the set until you miss the interval

Until 10:45a, finish up with...
With fins:
  75's swim @ 1:30 desc 1-3 to max effort-
  1-3, free swim
  4-6, swim MRS no free
  7-9, swim choice (all the same stroke)
  10-12, kick on back


Warmdown a bit before you get out. Enjoy your time off (no workout tomorrow), but don't waste it. Sunday back at StJ for LCM...Have a great day!

Thursday, December 26, 2024

Thursday, December 26, 2024- written for SCY (GMU distance crew)

Good morning, this will be the last workout I'll post for the break, as tomorrow everybody will be back on campus for our training camp.


300/200
1:00 rest

All @ :10 rest, 3 times through...
  1 x 150- 25 skulling/50 drill
  3 x 50 kick on back/drill by 25's- kick gets faster from 1-3, focus on udk's
  1 x 200- go 50 swim/25 drill/50 swim/25 drill/50 swim- the 50's swim get faster 1-3
Check HR after each round
Go free/no free/choice by round

One time through (no additional rest after the 150's free)...
  4 x 50 swim IM order by 25's @ :55- fast turns thorughout
  4 x 75 @ 1:05- 25 swim fly/50 swim free long & strong
  1 x 150 swim free br3 or 4/2, desc 50's 1-3 to what you can @ 2:30

  4 x 50 swim IM order by 25's @ :50- fast turns throughout
  4 x 75 @ 1:00- 25 swim fly/50 swim free big kick
  1 x 150 swim free br3 or 4/2- go 75 long & strong/75 max kick

  4 x 50 swim IM order by 25's @ :45- fast turns throughout
  4 x 75 @ :55- 25 swim fly/50 swim free- giddyup to make the interval
  1 x 150 swim free- go! Get time
Check HR then 50 easy

With shnorkels:
  1 x 600 swim free (shnorkel only), desc the 200's 1-3 to what you can (hand touch at 400)
  :20 rest
  1 x 600 pull free (shnorkel & choice equip), desc 200's 1-3, how close can you get to 3rd 200 swim?
 Check HR


Warmdown a bit before you get out. I hope you've enjoyed your time at home, safe travels back to GMU. Have a great day!

Wednesday, December 25, 2024

Wednesday, December 25, 2024- written for SCY (GMU distance crew)

This is the fifth (of five or six) workouts that I'll post for you while you're on break...

300 choice/200 kick
1:00 rest


With fins and boards...
  3x through: 
  3 x 50 drill/kick by 25's @ :55- same stroke for all three
  2 x 75 kick @ 1:15 as follows-
    25 dolph kick w/bds
    25 kick free on back w/arms pointed UP towards ceiling
    25 fast udk on stomach
  1 x 100 @ 1:15, go swim/kick by 50's- this is FAST, same stroke as you drilled on the 50's
No rest between rounds
Go free/no free/choice by round
Check HR after 3rd round, then take fins off and get right into...

1 x 350-
  odd 50's are swim/drill- same stroke for both 25's, build the swim to fast turn
  even 50's are all kick, desc effort 1-3 to max!
Check HR, then 1:00 rest


Goal pace is 1650 pace...
  1 x 350 swim free- go 200 smooth & strong, 150 add kick & change gears- get time
  :15 rest
  7 x 50 swim free @ :40 (:45), desc 1-3, then hold goal pace for 4-7
  Check HR, then :15 rest
  3 x 100 swim free- strong & even @ 1:15 (1:20)
;30 rest, out & back easy if you'd like...

  1 x 350 swim free- go 200 smooth & strong, 150 add (bigger) kick than 1st 350- get time
  :15 rest
  7 x 50 swim free @ :40 (:45) at goal pace, except #'s4 & 7 are faster than goal pace
  Check HR then :15 rest
  2 x 150 swim free @ 1:50 (2:00)- still strong & even, but faster avg pace per 50 than 3 x 100's
:30 rest, out & back easy if you'd like

  1 x 350 pull w/shnorkel & choice equipment- think about head position/body line/rotation
  :30 rest
  7 x 50 swim at goal pace @ :10 rest
  Check HR, then go on either the top or the bottom (":00" or ":30")
  1 x 275 race for time- how close can you get to your 275 goal split for the 1650 (1/6 of goal time)?
Check HR


Warmdown as needed before you get out. Enjoy your time at home but be sure to take good care of yourselves away from the pool. I'll post one more workout tomorrow (12/26, Boxing Day). See everybody on deck back at GMU on the 27th (12:30p or 2:30p). Have a great day!

Tuesday, December 24, 2024- written for SCY @ StJ (Sr Blue & Sr Prep)

1 x 600- 300/200/100
1:00 rest

With shnorkels, 3* times through:
  3 x 75 @ 1:20- go 50 ra2 la2 free drill/25 superhero kick (face in water)
  3 x 25 swim free @ :30, desc 1-3 to fast
No rest between rounds
*3rd time through is no freestyle (wear shnorkel for breast or fly)
After 3rd round, check HR and take shnorkel off and get right into...

150 drill/skulling by 25's
1:00 rest

3 rounds of:
  3 x 75 swim free w/shnorkels @ 1:05/:55/1:05- desc the 75's 1-3
  Shnorkels off, but stay on interval...
  3 x 50 swim/kick by 25's @ :55- desc 1-3; these are no free, but can change from rd to rd
No rest between rounds, Check HR after 3rd 50 in each round
1:00 rest after 3rd time through

16 x 25 in sets of 4:
  1-2, stroke drill @ :35
  #3- swim FAST @ :50
  #4- fast udk on stomach- this is from a dive (off the block)
Go odd rounds free, even rounds no free (all 4 x 25 same stroke in even rounds)
Check HR after #16, then go a 50 easy
1:00 rest

Finish up with...
AMRAP:
  Everything is @ 1:40-
  100- 75 kick on back (focus on UDK's), 25 swim free w/overkick
  100- 50 kick w/bds, 50 swim breast-free by 25's
  100- 25 dolph kick fast w/bds, 75 swim back-breast-free by 25's
  100- 25 swim fast fly, 75 kick max effort with bds, go free-breast-free by 25's
 No rest between rounds, check HR after last 100 in each round


Warmdown a bit before you get out. Do some HW today while you wait for the holiday festivities to kick off, then offer to help your parents around the house. REMEMBER, Friday we are back at GMU (9a), then Sunday we're at StJ (10:30a). No workout on Saturday, December 28. Have a great day and enjoy the time with your families.

Tuesday, December 24, 2024

Monday, December 23, 2024- written for SCY (Sr Blue/Sr Prep @ StJ)

1 x 600- 300/200/100
1:00 rest

With fins:
  4 x 25 breast pull free kick drill @ :35
  6 x 50 breast pull w/2 dolphin kicks @ :55- desc 1-3/4-6, do flip turns
Check HR, then take fins off...
150 kick on back, go fast/easy by 25's
1:00 rest

3 rounds of:
  2 x 25 back drill @ :35
  1 x 50 swim backstroke @ :50, desc 1-3 (from 1st rd to 3rd rd)
  3 x 75 swim back/breast/free (by 25's) @ 1:15*, desc 1-3
  *in 2nd rd @ 1:10, then in 3rd rd @ 1:00- you'll have to hustle to make the 3rd rd
  No rest between rounds
  Check HR after 3rd rd, then 50 easy
  1:00 rest, then...
  1 x 75 (as above)- what can you do better to be faster???
Check HR again, then 50 easy

5 times through:
  2 x 25 kick w/bds @ :40- go free kick/fwd ss at midpool/dolph kick to the end
  1 x 50 kick fast on back @ 1:00- focus on fast udk's
  2 x 25 kick max effort with boards @ :10 rest (all @ 1:20)
  1 x 175* swim free br3 or 4/2- go 100 smooth & long, then add big kick for last 75
  Check HR between rounds
  *in 2nd rd (and 4th rd), go 200 swim (100/100)
   in 3rd rd, go 225 (100/125)
   in 5th rd, go 175- goal in 5th rd is to be faster than 200 scy free goal time


Warmdown a bit before you get out. Do some HW today- don't wait until January 5 to get started. Tomorrow morning back here at StJ, 9:30-11a. Have a great day!

Sunday, December 22, 2024

Sunday, December 22, 2024- written for SCY (GMU distance crew)

Good morning, this is the fourth workout (of five or six) that I'll post for you over the break...


300/200
1:00 rest

3 rounds of:
  1 x 150- go 50 drill/25 kick (build) then 50 drill/25 kick (fast)
  :10 rest
  6 x 25 @ :30- same stroke as the drill on the 150 above:
    1-2, swim 200 setup
    3-4, swim at 200 goal pace
    #5- swim max effort
    #6- fast udk on stomach
Go 1st round free, 2nd round no free, 3rd round your choice (but only one stroke)
1:00 rest after 3rd round


9 x 50 swim strong & even free @ :40 or :45- hold faster avg every 3 x 50
1 x 600 swim free, desc 100's 1-3 and 4-6; hand touch at 200 & 500 to get time on 3rd & 6th 100
1:00 rest

9 x 50 swim IM order by 25's @ :50 (1-3), @ :45 (4-6) and then @ :40 (7-9)
1 x 600 pull free w/shnorkel & choice equipment; desc 200's 1-3 to what you can
1:00 rest

9 x 50 swim/kick by 25's as follows:
  1-3, IM swim/kick (swim fly/kick, #2 is swim back/kick, #3 is swim breast/kick) @ :45 (@ :50)
  4-6, swim/kick choice- NO FREE @ :45 (@ :50 if needed)
  7-9, swim/kick free @ :40 (@ :45 if needed)
1 x 600 swim IM by 200's-
  1st 200- 25 fly/50 back/75 breast/50 free
  2nd 200- 50 fly/50 back/50 breast/50 free
  3rd 200- 75 fly/50 back/25 breast/50 free
1:00 rest

9 x 50 swim free in sets of 3 as follows (avg time for each rd of 3 gets faster):
  1-3 @ :40
  4-6 @ :35 (@ :40 if needed)
  7-9 @ :40- fastest avg of the day
1 x 600 kick as follows-
  1st 100- 25 kick max effort with boards/75 kick on back (focus on UDK's)
  2nd 100- 25 kick on back (udk's)/50 kick max effort with boards/25 kick on back (udk's)
  3rd 100- 25 kick on back (udk's), 75 kick max effort with boards
For the last 3 x 100's, you can either repeat what you did for the first 3 x 100, OR...
Go 3 x 100 kick IM with baords desc those 100's 1-3 to max effort
Check HR


Warmdown a bit before you get out. Enjoy your time at home but make sure you're taking good care of yourselves away from the pool- AND, get your swims in. Have a great day!

Saturday, December 21, 2024

Saturday, December 21, 2024- written for SCY (GMU distance crew)

Good morning, this is the third workout (of five or six) that I'll post for you while you're on break...

300/200
1:00 rest

With shorkel and choice equip...
  8 x 50 @ :10 rest- 
    odds are ra2 la2 free drill 
    evens are freestyle super-hero kick/skulling by 25's (face in h2o, breathe via shnorkel)
  9 x 100 in sets of 3, also @ :10 rest...
    1- swim free (w/shnorkel)- go 50 smooth & long, then 50 swim max kick (still smooth)
    2- 25 fast udk on stomach, then 75 drill/swim/drill by 25's no free (build the swim)
    3- same stroke as previous 100, go swim/kick by 50's fast
After #9, then HR then 50 easy
1:00 rest

3 rounds of:
  3 x 150 as follows, all @ :15 rest...
    1- 50 swim choice no free (build to fast turn then hold speed), 100 long/strong free
    2- 100 swim (same stroke as 1st 150)- go 200 setup/200 goal pace by 50, then 50 drill
    3- swim 3 x 50 (same stroke as 1st 2 x 150) @ :10 rest desc 1-3 to max effort
  1 x 450 pull free w/snorkel & choice equip- desc 150's to what you can
Check HR after each round, then out & back easy
You can go a different stroke on the 150's in each round, but no free

Warmdown a bit before you get out. Enjoy your time at home but take good care of yourselves away from the pool. Have a great day!

Saturday, December 21, 2024- written for SCY (Sr Blue & Sr Prep at GMU)

1 x 600- 300/200/100
1:00 rest

With fins:
  8 x 25 breast pull w/free kick drill @ :30- except, #'s 3&6 are fast udk on stomach
  6 x 75 @ 1:20- breast pull w/2 dolphin kicks, desc 1-3 (do flip turns!)
Check HR then take fins off ang go an easy 100
1:00 rest

3 times through:
  9 x 50 @ :50* (SrP @ :55*) as follows-
    1-2, swim breast/free by 25's, desc 1-2
    #3- swim/kick breaststroke by 25's (same interval, you'll have to hustle here)
    *interval for the 50's gets :05 faster by round (so the 3rd time through will be @ :40 or :45)
After 1st round, 1 x 125 race free- get time
After 2nd round, 1 x 150 race free- get time
After 3rd round, 1 x 175 race free- we'll go this from a dive/goal is faster than 200 free goal time
Check HR after each round & go a 50 easy
1:00 rest between rounds

 6 x 75 @ 1:15 as odds & evens-
  odds, 50 swim strong & even free br3 or 4/2, then 25 kick free on back
  evens- swim IM (by 25's, no free on the end), get time and desc 1-3 to fast
Check HR, then we'll do a partner-sprint set to finish up...


AMRAP:
  2 x 25 partner kick w/boards @ :40- go free kick/fwd ss at midpool/dolph kick to the end
  1 x 50 fast udk on stomach/swim fast by 25's (swim is SYFO) @ 1:20, also partner-style
  2 x 25 swim partner-style, same as kick (fwd ss at midpool), swim free then fly @ :40
  1 x 50 @ 1:00 partner kick w/boards fast for time- everybody goes together, straight race yo!


Warmdown a bit before you get out. Remember, the holiday schedule will change from day to day, so print out a copy of that email so you can keep track of it (you should be the one to tell your parents where & when workout will be each day). Enjoy the day off tomorrow, see you at StJ on Monday Morning. Have a great day!

Friday, December 20, 2024

Friday, December 20, 2024- written for SCY (GMU distance crew)

This is the 2nd of five or six workouts I'll post for you over the break...


300 easy choice/200 kick
1:00 rest


3 x 200 @ :15 rest-
  100 drill/swim by 25's
  100 kick choice, desc 1-3
4 x 50 swim/drill by 25's free @ :50- go ra2 la2 on the drill, keep stroke long
4 x 50 swim/drill by 25's no free @ :55- build the swim to fast turn
1 x 300 swim IM- go 3 x 100 IM's, last 25 of each is kick free on back; desc 100's 1-3
Check HR then 50 easy


Use shnorkel on pulling, but other equip can change from 600 to 600...

6 x 100 swim @ 1:15/1:20 (1:25 if needed)- 1st 25 is fly, desc 100's 1-5/hold for #6
1 x 600 pull w/shnorkel & choice equip- go 150 cruise/50 work (better tempo/effort), desc 200's 1-3

6 x 100 @ 1:15/1:20 (1:25 if needed)-
  odds are last 25 kick on back; evens are 50 cruise/50 add big kick)
1 x 600 pull w/shnorkel & choice equip- go 100 cruise/100 work (better tempo/effort), desc 200's 1-3

6 x 100 @ 1:15/1:20 (1:25 if needed)- two sets of intervals here:
   odds cruise @ 1:15, evens get :05 faster (#2 @ 1:10/#4 @ 1:05/#6 @ 1:00)
 OR...
  odds cruise @ 1:20, then #2 @ 1:15/#4 @ 1:10/#6 @ 1:05
Check HR, get pulling equip...
1 x 600 pull w/shnorkel & choice equip- go 50 cruise/150 work (as above), desc 200's 1-3
Check HR


Warmdown a bit before you get out. Enjoy your time at home, but take good care of yourselves away from the pool. Have a great day!

Friday, December 20, 2024- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100
1:00 rest

With fins, 4 times through:
  3 x 25 fly pull free kick drill @ :35- start breath at the front of the stroke (not w/hands under body)
  1 x 50 @ :45- udk on stomach as far as you can, then free kick on back w/arms pointed up
  1 x 25 swim fast fly @ :30
No rest between rounds
Check HR after 4th round, then fins off and right into...

100 easy choice drill/kick by 25's
1:00 rest

6* rounds of:
  1 x 75 swim 25 fly/50 back @ 1:10 (SrP @ 1:15)- build the fly, tempo on the back
  1 x 100 swim strong/even free br3 or 4/2 @ 1:10 (1:15)
  1 x 100 swim modified IM- go 25 fly/50 back/25 breast, @ 1:40 (1:45)- this is fast!
  Check HR after each 100 IM, but stay on interval (no rest between rounds)
*After even rounds...
  150 swim free br3 or 4/2- get time and desc 1-3 from 85% to max effort!

After last round:
  5 x 75 drill/swim/kick by 25's @ 1:30- choice stroke, but no freestyle
1:00 rest

MYSTERY SET-
Today we finished with 1 x 175 race IM from a dive, goal is to be faster than 200 IM goal time


Warmdown a bit before you get out. Do an excellent job in school today and remember that our Holiday Schedule starts tomorrow here at GMU (9a). Have a great day!

Thursday, December 19, 2024

Thursday, December 19, 2024- written for SCY (GMU distance crew)

Hopefully everybody got home without any issues or delays.
Below is the first of five or six workouts I'll post for you to do on your own...


300/200
1:00 rest

With shnorkels, 2 times through:
  4 x 75 @ 1:15- 50 fist free drill (fingers over thumbs, feel water on forearms), 25 superhero kick
  6 x 25 @ :30-
    1-2, swim free (go 200 set up/race by 25's)
    #3- porpoise kick- fast udk's then come to surface for a breath through the shnorkel, then fast udk's
No rest between rounds, check HR after 2nd round, then...


One time through:
1 x 300 swim/kick/swim faster by 100's
:20 rest
1 x 300 kick/swim/kick faster by 100's
:20 rest
2 x 150 swim free @ 1:50 (or @ 2:00)- 75 smooth & long, then 75 add kick & change gears
Check HR but stay on interval...
1 x 300- kick/swim IM/kick faster by 100's
:15 rest
1 x 300 swim IM/kick/swim IM faster by 100's
:15 rest
2 x 150 swim free as above @ 1:50 or 2:00
Check HR but stay on interval...
1 x 300 swim/kick by 50's NO FREE, desc the 100's 1-3 (same stroke for all 3 x 100)
:10 rest
1 x 300 swim/kick by 50's- same stroke as previous 300, desc 100's 1-3 to faster
:10 rest
2 x 150 swim free @ 1:50 or 2:00, desc 3 x 50 to max (1st 150), then swim for time (2nd 150)
Check HR


Warmdown a bit before you get out. Enjoy your time at home but stay on top of your workouts and take good care of yourself away from the pool. Have a great day!

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

1 x 600- 300/200/100
1:00 rest

With shnorkels, 2 times through:
  4 x 75 @ 1:20- 50 fist free drill, 25 superhero kick
  6 x 25 @ :35-
    1-2, swim free (go 200 set up/max effort by 25's)
    #3- porpoise kick (not straight "udk," but udk then surface for a breath through shnorkel, then udk)
No rest between rounds, check HR after 2nd round, then shnorkels off


4 rounds:
  3 x 50 swim free br3 or 4/2 @ :45 (SrP @ :50 or :55)- 1st 25 is smooth & long; desc 2nd 25 1-3
  1 x 50 swim giddyup @ :40* (SrP @ :45 or :50)- this interval gets :05 faster by round
No rest between rounds; after last 50 (@ :25!! or @ :30!!, etc...) check HR then get right into...

150 choice drill NO FREE/skulling- by 25's (don't rush the skulling)
1:00 rest


4 times through (maybe 5 if we have time):
  1 x 125 swim free br3 or 4/2 @ 1:45 (or @ 1:50)- go 75 smooth & long, then 50 add big kick
  1 x 125 swim IM (last 25 is free kick on back) @ 2:00- get time
  1 x 75 kick max effort with boards @ 1:30- get time
  1 x 50 kick max effort on back- get time, add to 75
   :10 rest
  1 x 25 kick max effort with boards- get time, add to 75 & 50 for 150 total
  Check HR then 50 easy after each round

If there is time...

BROKEN 150 kick w/boards- 3 x 50 @ :10 rest
  Can you be faster than your avg time from the 150's above???


Warmdown a bit before you get out. Do an excellent job in school today- watch your email for the holiday schedule. Regular time tomorrow here at GMU. Have a great day!

Wednesday, December 18, 2024

Tuesday, December 17, 2024- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100
1:00 rest

2 rounds of:
  1 x 150 @ 2:30- dr/k/dr by 50's
  1 x 150 @ 2:30- k/dr/k by 50's
  1 x 150 @ 2:20- sw/k/sw (faster) by 50's
  1 x 150 @ 2:20- k/sw/k (faster) by 50's
Check HR after each round
No rest between rounds
Go 1st round free, 2nd round in MRS (no free)


2 times through:
  5 x 50 swim s/e free br3 or 4/2 @ :40 (SrP @ :45 or :50)
  4 x 50* swim- 25 MRS (no free)/25 choice (same stroke for 2nd 25 for all 4) @ :50 (SrP @ :55)
    *these are desc 1-3 to fast/hold for #4
  5 x 50 swim free- as above
  4 x 75 swim/k/swim faster by 25's @ 1:15 (SrP @ 1:20 or 1:30 if needed)- these are MRS no free
    *desc these 1-4 to max effort
Check HR after each round, then 50 easy @ 1:30- no additional rest between rounds


With fins, finish up with...
AMRAP:
  3 x 75 swim desc 1-3 to rocket fast @ 1:30
  1 x 50 @ 1:00- dolphin kick LB/SYFO by 25's (same stroke as the 75's)- goal is best 50 scy time
No rest between rounds
Go odd rounds free and even rounds no free (same stroke for 75's and 50)


Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. Watch your email for the holiday schedule from Heather. Have a great day!

Monday, December 16, 2024 written for SCY (GMU distance crew)

300/200
1:00 rest

22 minutes to warmup on your own- get your heart rate up & your legs loose.
At 3:05p, we'll get into the following...


3 x Broken 550's as follows:
  450 swim free desc 150's to what you can
  :10 rest
  100 swim giddyup here, should be faster than goal pace
  Get time/check HR, then 50 easy
  1:00 rest between rounds

After 3rd 550, go a 400 pull w/shnorkel & choice equip
1:00 rest, then...

3 x Broken 550's as follows:
  100 swim at goal pace
  :10 rest
  450 swim free desc 150's to giddyup, yo!
  Get time & HR, then 50 easy
  Goal here is to be as fast (or faster) than your avg 550 split of your mile goal time


Warmdown as needed before you get out. "Drop out 100's" tomorrow morning, be ready. Have a great day!

Tuesday, December 17, 2024

Monday, December 16, 2024- written for SCY (Sr Blue & Sr Prep w/Jackson and EC)

1 x 600- 300/200/100
1:00 rest

21 x 50 in sets of 7 as follows:
  1-2, kick/drill by 25's @ 1:00- build the kick
  #3- swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)
  4-5, swim/kick by 25's @ :50 (SrP @ :55)- kick is fast
  #6- swim strong-er (still even) free @ :40 (SrP @ :45)
  #7- kick fast for time w/boards @ 1:30
No additional rest between rounds; 
Check HR after each round
Change stroke on 50's drill/kick and swim/kick by round
After 3rd round...

150 drill/skulling by 25's
1:00 rest


AMRAP-
  2 x 100 @ 1:40-
    25 swim MRS build to fast/50 swim free/25 fast udk on stomach
  4 x 25 kick fast w/bds @ :10 rest (all @ 2:30)- get time, check HR
  Finish each round with...
  MYSTERY SET
  After the first 2 rounds, we went a single 125 race freestyle, trying to be faster than 4 x 25 time
  After the next 2 rounds we went a single 100 swim/kick w-bds (by 50's) in MRS (faster than 4 x 25)


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

Monday, December 16, 2024

Sunday, December 15, 2024- written for SCY (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, 12 x 100 in 3's)

2x:
6 x 75 @ 1:15-
  odds, drill/kick/drill by 25's
  evens, sw/kick/sw by 25's, desc 1-3
Go 1st rd free, 2nd rd in MRS (no free)
After 2nd rd, check HR, then...
1 x 150 skulling/swim by 25's- don't rush the skulling/build the swim
Check HR, then 1:00 rest

3 rounds of:
  2 x 150 @ 2:00 (or @ 2:10)- go 25 swim fly/100 swim free/25 kick on back, desc 1-2
  1 x 150 swim free br3 or 4/2 @ 1:40 (or @ 1:50)- smooth firm kick/big kick by 75's
  2 x 50 kick w/bds FAST @ :55*
Check HR after each round, then out & back easy @ 1:00
*50's kick get faster by round: 2nd rd @ :50, 3rd rd @ :45
After 3rd rd, go 100 easy choice


2 times through:
  3 x 100 swim free @ 1:10 (or @ 1:15)
  1 x 50 swim in MRS fast (200 gp or faster) @ 1:00
  Check HR then out & back easy @ 1:00
  2 x 100 swim free- as above
  2 x 50 swim in MRS fast @ :10 rest (all @ 2:00)- target 200 gp or faster
  Check HR then out & back easy @ 1:00
  1 x 100 swim free- as above
  3 x 50 swim in MRS fast @ :10 rest- target 200 gp or faster
  Check HR, then 100 easy
Go MRS (no free) for 50's in 1st round; 2nd round the 50's are your choice- but all the same stroke

If there is time...
1 x 450 pull w/shnorkel & choice equip- desc the 150's 1-3 to what you can


Backstrokers:

Something specific for you today...
  2x:
  2 x 150 swim backstroke desc 1-2 @ 2:10- either desc 50's or go 75 smooth/75 add kick
  1 x 75 swim fast backstroke @ 1:10- get the tempo going here
No additional rest between rounds, check HR after each round
100 easy choice after 2nd round
1:00 rest, then...

3 times through:
  1 x 350 swim backstroke- go 200 smooth & long, then 150 add kick & change gears
  :20 rest
  5 x 50 swim at 200 goal pace @ :50*
Check HR & 50 easy choice after each round
*in 2nd round go 50's @ :45, then in 3rd round go 50's @ :10 rest


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. Watch your email mid-week for the holiday schedule. Have a great day!

Saturday, December 14, 2024- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100
1:00 rest

Warmup today was a big set of 75's: 
drill/kick/drill, then swim/kick/swim then kick/swim/kick (by 25's)
Focus on bodyline/head position, even rotation and firm hands 
After that we got into a set of 100's as follows:

3 x 100 @ 1:30 (SrP @ 1:40) swim free- go smooth & long/add kick by 50's, desc 1-3
3 x 100 @ 1:30 (1:40) swim free- except 4th 25 is kick free on back, desc 1-3
3 x 100 @ 1:30 (1:40) swim free- except 3rd 25 is swim breaststroke, desc 1-3
3 x 100 @ 1:20 (SrP @ 1:30) swim free- except 2nd 25 is swim backstroke, desc 1-3
3 x 100 @ 1:20 (SrP @ 1:30) swim free- except 1st 25 is swim fly, desc 1-3
:30 rest, check HR, then continue right into...
3 x 100 swim free @ 1:15 (SrP @ 1:25) desc 1-3 to what you can
Check HR then 50 easy

2 rounds of:
  2 x 75 @ 1:20- 25 kick fast wbds, 50 swim choice
  2 x 75 @ 1:20- 50 kick fast wbds, 25 swim choice
  2 x 75 @ 1:40- all kick fast wbds, max effort here!
  Check HR after #6, then :30 rest before...
  1 x 150 swim free for time
  Check HR then 100 easy
Go 1st round free (75's kick), 2nd round no free (but only one kick throughout)


With fins, finish up with...
AMRAP:
  2 x 25 @ :40- swim 15y fast/10y easy
  1 x 25 swim all fast @ :20
  1 x 25 easy choice @ 1:00
  1 x 50 RACE @ 1:30- 25 lungbuster (udk)/25 SYFO (sprint your face off)- goal is 50 scy best time
No additional rest between rounds
Go odd rounds free, even rounds no free (should be MRS)


Warmdown a bit before you get out. Do an excellent job with your HW this weekend- don't slack off just because you have a big break coming up. Tomorrow is at StJ (12:15-1:45p), but it will be SCY due to our meet. Have a great day!

Saturday, December 14, 2024- written for SCY (GMU distance group)

300/200
1:00 rest

2 x 150 @ 2:20-
  50 drill/50 kick/50 drill
11 x 50 in odds & evens as follows:
  odds @ :55- drill/kick by 25's, build the kick
  evens @ :45- swim/kick by 25's, desc 1-5 to what you can (same stroke as drill on odds)
2 x 150 @ 1:50 (or @ 2:00)-
  desc 50's 1-3;
  On #2, go to a hand touch at the 100 and get your last 50
Check HR, then 1:00 rest

6 x 75 @ :55 (or @ 1:00)
  1-2, 50 smooth/25 add kick
  3-4, 25 smooth/50 add kick
  5-6, swim desc 1-2 to max effort
Check HR/50 easy
1:00 rest


5 times through, all goal pace is at mile goal pace...

  1 x 100 swim free @ 1:10 (or 1:15)- go 50 cruise/50 add kick
  1* x 100 swim at goal pace @ 1:10 (or @ 1:15)
  Check HR, then easy 25 @ :50, then continue right into...
  3 x 50 swim at goal pace @ :10 rest (all @ 2:00)- check HR, stay on interval for...
  1 x 75 race- think finishing speed here!
  Check HR/100 easy between rounds
*in 3rd & 5th rounds, go 2 x 100 at mile goal pace @ 1:20

After 5th round-
1 x 450 pull w/shnorkel & choice equip, desc 150's to what you can- nothing sloppy here
1:00 rest, then...


MYSTERY SET-
  Today we finished with a single 150 race from a dive


Warmdown as needed before you get out. Use your time wisely this weekend & take good care of yourselves away from the pool. Regular schedule on Monday, then Tuesday Morning before you go on break. Have a great day!

Friday, December 13, 2024

Friday, December 13, 2024- written for SCY (Sr Blue & Sr Prep with Jackson & EC)

For anybody racing this weekend at our MAKO Holiday Invite...

Meet Warmup, then...

With fins,

24 x 25 @ :40- "the usual" in sets of 4
Change strokes after each round of 4 if you'd like

Finish up with a few 25's from a dive (or work on starts), then warmdown before you get out. Get excited to race this weekend!


Everybody else:

1 x 600- 300/200/100
1:00 rest

With fins, 4 times through:
  4 x 25 fly pull free kick drill @ :35
  1 x 50 kick fast on back @ :40
  1 x 25 race fly @ 1:00- this is fast! Who can be under :12?? Under :11?!?
No additional rest between rounds, check HR after each 25 swim fly
After 4th round, take fins off and get right into...

250 as follows:
  odd 50's are swim/drill by 25's fly- build the swim to a fast turn
  even 50's are kick on back, focus on bodyline & fast udk's
1:00 rest

5 times through:
  2 x 75 swim @ 1:10- 25 fly (build), 50 back (tempo)
  1 x 100* swim strong/even free br3 or 4/2 @ 1:20
  No rest between rounds
  *in 2nd round, go 150 (still strong/even);
  in 3rd round go 200, then 4th round back to a 150, and in 5th round it'll be a 100 for time!
Check HR after each round
100 easy after last round

With fins, finish up with...
9 x 150 swim desc 1-3's @ 2:40, #3/6/9 are max effort, get times
By rounds of 3, go free/no free/choice


Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. If you're not in the meet this weekend, we'll have regular workout here on Saturday (10:30a) and then on Sunday it'll be at St. James, but in the afternoon (watch your email for the exact time). Have a great day!

Thursday, December 12, 2024- written for SCY (GMU 500 group)

300/200
1:00 rest

2 x 150 @ 2:20- 50 drill/25 kick then 50 swim/25 kick; fast turns on the swim
9 x 75 in sets of 3 as follows:
  1-3, go 1 kick @ 1:20/2 dr-sw-dr by 25's @ 1:05
  4-6, go 1&2 kick @ 1:20 desc 1-2/#3 is dr-sw-dr by 25's @ 1:05
  7-9, all kick desc 1-3 to max effort @ 1:20
Check HR, then easy back to the starting end

2 x 125 @ 1:35- 75 cruise/50 add kick (#2 is 50 cruise/75 add kick)
3 x 50 swim desc 1-3 @ :40
3 x 75 swim desc to faster @ 1:00
3 x 50 swim smooth & strong @ :40- hold avg gp + :01 or so
3 x 100 swim BEST AVG free @ 1:20, #1 is from a dive
Check HR, then 300 easy swim/kick/choice by 100's
1:00 rest


3 rounds of:
  (All goal pace is at 500 pace)
1 x 225* @ 3:00 (@ 3:10 if needed)- go 150 cruise/75 add kick & change gears
5 x 50 swim at goal pace @ :40
1 x 75 swim faster than goal pace, check HR
100 easy between rounds
*225 is a 250 in 2nd round (150 cruise/100 big kick) and 275 in 3rd round (150/125)- but all @ 3:00

After 3rd round...

1 x 400 pull w/shnorkel & choice equip
1:00 rest


Finish up with:

MYSTERY SET
Today we finished up with a Broken 250 as follows:

3 x 75 race @ :10 rest/:15 rest/:10 rest (#1 from a dive)
25 race- finishing speed here
Subtract :35 at the end for a 250 time, should be faster than half your 500 goal time


Warmdown as needed before you get out. Take good care of yourselves away from the pool, make sure you're using your time wisely prior to your exams. Have a great day!

Thursday, December 12, 2024

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

1 x 600- 300/200/100
1:00 rest

4 rounds:
  1 x 25 skulling @ :40
  1 x 25 drill @ :30
  1 x 50* sw/k by 25's (same stroke as 25 drill) @ :50 (SrP @ 1:00)
*swim is build to fast turn, kick is max effort
Go 2 rounds free, 2 rounds in MRS (no free)
Check HR after 4th round, then 50 easy

3 times through:
  3 x 50 swim s/e free @ :45 (SrP @ :50)- last round is :05 faster
  2 x 75 sw/k/sw by 25's in MRS @ 1:20, desc 1-2 to fast
  1 x 100 swim IM @ 1:40- get time and desc from round 1-3
No additional rest between rounds
Check HR after 3rd round, then 50 easy

3 total rounds:
  1 x 125 swim free @ 1:45- go 75 cruise/50 add kick & change gears (SrP @ 1:50)
  1 x 25 swim free @ 1:45- go 50 cruise/75 add kick & change gears (SrP @ 1:50)
  1 x 125 swim free @ 1:30- hustle to make the interval (SrP @ 1:50)
  1 x 75 swim IM (no free) fast for time @ 2:00- get time for each round
No additional rest between rounds

With fins, finish up with...
AMRAP:
  2 x 25 swim @ :35- go 15y race (max effort)/10y easy
  1 x 25 swim all max effort @ :20
  1 x 25 easy @ :40
  1 x 50 RACE @ 1:00 as follows-
    25 LUNGBUSTER (fast udk on stomach)
    25 swim max effort (Sprint Your Face Off, or "SYFO")
    Goal on the 50 is to be faster than your best 50 time (SCY)
No additional rest between rounds, check HR after each 50
Change stroke after every two rounds if you'd like


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

Tuesday, December 10, 2024- written for SCY (GMU distance group)

300/200
1:00 rest

2 times through:
  75 drill/kick/drill by25's @ 1:05
  125 @ 1:50- 50 swim/25 kick/50 swim faster (same as 75)
  75 swim/kick/swim by 25's @ :55
  125 @ 2:00- alternate kick/swim by 25's, 25's kick desc to max effort (1-3)
  No additional rest between rounds
  Go free in 1st round, no free in 2nd round
Check HR after 2nd round, then...

3 x 50 swim strong/even free br3 or 4/2 @ :40
 25 swim recklessly fast @ :15
4 x 50 swim s/e @ :40- hold faster avg (than previous 3 x 50)
 25 swim recklessly fast @ :15
5 x 50 swim s/e free @ :40- fastest avg of the day
Check HR, then 50 easy


All goal pace is at mile pace...

4x:
  100 cruise free @ 1:10
  100 free @ 1:10- cruise/add kick by 50's
  2 x 50 swim at goal pace @ :10 rest (all @ 1:20)
No rest between rounds
After 4th round, check HR then...
  300 pull free w/shnorkel & choice equip
Check HR again, then 1:00 rest

3x:
  4 x 75 swim at gp @ 1:00 (1:05)
  1 x 75 swim faster than gp ("ftp")} all @ 3:30 
  125 alternate drill & kick by 25's }
No extra rest between rounds
After 3rd round check HR, then...
  450 pull free w/shnorkel & choice equip
Check HR again, then 1:00 rest

2x:
  3 x 50 swim @ :45- go 200 setup/add kick by 25's
  3 x 50 swim @ :40 at mile gp 
    :10 extra rest
  3 x 50 faster than gp @ :10 rest, get time
  Check HR after each round, then 50 easy
After 2nd rd...
  150 drill/choice by 25's
1:00 rest

If there is time...
1 x 150 race from a dive


Warmdown as needed before you go. Make sure you're ready for your exams- use your time wisely this week and take good care of yourselves away from the pool. Regular workout schedule this week if your exam schedule allows for it. Have a great day!

Tuesday, December 10, 2024- written for SCY (GMU non-IM 200 group)

300/200
1:00 rest

With fins, 3x:
  2 x 25 drill @ :30
  2 x 25 fast udk @ :30
  2 x 25 swim build to RACE @ :20
  2 x 25 kick fast @ :20- max effort here
  :10 extra rest (drop boards)
  1 x 50 swim RACE @ 1:00
No extra rest between rounds
Go free/no free/choice by round
After 3rd round, take off fins and get right into...

150 kick on back (build)/choice by 25's
1:00 rest

3 total rounds:
1 x 100 drill/choice @ 1:30
 3x {75 cruise free @ 1:00
      {50 strong free @ :40- gp + :01
      {25 race max effort free @ :30
   In the 2nd rd, go 50/50/50 (instead of 75/50/25)
   In the 3rd rd, go 25/50/75 (so the 75 at the end of the 3rd rd is max effort)
Check HR after last swim max effort, then...
300 swim/kick/choice by 100's
1:00 rest between rounds
Go free/no free/choice by round


After 3rd total round, in heats we'll finish up with...

2 x 25 swim @ :25- "200 set up"
2 x 50 swim at 200 goal pace @ :40
  :20 rest, get up on the blocks...
100 race from a dive, goal is 2nd 100 split of 200 goal time


Warmdown a bit before you get out. Be sure to use your time wisely on "Reading Day." Regular schedule this week if your exam schedule allows for it. Have a great day!

Tuesday, December 10, 2024- written for SCY (Sr Blue & Sr Prep with Logan and EC)

1 x 600- 300/200/100
1:00 rest

With fins, 4 times through:
  2 x 50 drill @ :55
  1 x 25 kick fast udk on stomach @ :30
  1 x 25 kick free on back w/arms pointed UP @ :30
For the drilling, go 2 rds free and 2 rds no free
Check HR after 4th round
After 4th round, take fins off and go 150 drill/skulling by 25's
1:00 rest

3x:
  3 x 50 swim strong & even free br3 or 4/2 @ :45 (SrP @ :50)
  1 x 75 race free br3 or 4/2 @ :45 (SrP @ :50)- you'll have to hustle to make this interval here!
  Check HR & get time after 75, then 25 easy choice
50's are swim free/swim IM order by 25's/sw-k by 25's no free, BY ROUND
Go 75 easy drill/choice/drill by 25's after 3rd rd, then 1:00 rest

9 x 100 in sets of 3's as follows:
  1- swim/k by 50's in MRS (no free)  @ 1:40 (1:50)
  2- swim IM, last 25 is kick free on back @ 1:40 (1:50)
  3- swim free br3 or 4/2 @ 1:20 (1:30)- go 50 smooth/50 biggest kick possible
No rest between rounds of 3
Check HR after last round, then 50 easy choice


With fins, finish up with...
AMRAP:
  3 x 175 @ 2:40 desc 1-3's as follows-
    #1-2, 100 kick on back/75 swim free (or back), desc these 1-2
    #3- straight swim free FAST for time, should be faster than 200 scy goal time
No rest between rounds of 3


Warmdown a bit before you get out. Do an excellent job in school today and get excited for our next stretch of training or the meet this weekend. Have a great day!

Tuesday, December 10, 2024

Monday, December 9, 2024- written for SCY (GMU distance group)

300/200
1:00 rest

With boards, 2x:
  {4 x 75 @ 1:05- 25 kick wbds, 50 drill
  {2 x 125 @ 1:50- 50 swim/25 kick on back (half udk)/50 swim faster
   Go 1st rd free, 2nd rd no free
Check HR after 2nd rd, then 50 easy

3 times through:
  4 x 50 swim/kick by 25's @ :50*- all fast
  :15 extra rest
  75 swim @ :50*, make interval
  Check HR after 75, then out & back easy @ 1:00
No rest between rounds
*3rd rd @ :45
After 3rd rd...

150 skulling/choice by 25's
1:00 rest

2 rounds of pacework:
  250 swim free br3 or 4/2 @ 3:00 (or @ 3:15)- go 100 long & strong, 100 add kick, 50 giddyup
  5 x 50 swim at goal pace @ :40, check HR after #5, then right into...
  out & back easy @ 1:00
  75 swim faster than race pace- get time/check HR then hop out for...
  25 fast udk from a dive
1:00 rest between rounds

Finish up with...
AMRAP-
400's swim free as follows:
  200 swim long & strong
  150 swim add kick & change gears (hand touch at 200- okay)
  Go on next :00's or :05...
  50 race max effort, get time & check HR
Out & back easy between rounds
Hopefully we can get 5 or 6 of these 400's in before you have to get out.


Warmdown as needed before you get out. Make sure you're all squared away with your assignments and ready for Finals. Have a great day!

Monday, December 9, 2024

Monday, December 9, 2024- written for SCY (Sr Blue & Sr Prep, Jackson & EC)

1 x 600- 300/200/100
1:00 rest

Congrats to everybody who raced this weekend at Sport Fair


Everybody together-

12 x 75 @ 1:20 in sets of 4:
  1- 50 drill/25 kick on back
  2- 25 drill 50 kick on back
  3- kick (wbds)/swim/kick (on back) faster by 25's
  4- all kick w/bds, desc 25's 1-3 to fast
Go free/MRS (no free)/choice (only one stroke) by rounds of 4
Check HR, then...


Anybody who raced at Sport Fair...

All @ 2:00 rest-
  20 min swim (change stroke by 300's if you'd like)
  12 min pull w/shnorkel & buoy (paddles if you'd like, but only for 150 at a time- then 200 off)
  10 min kick- go 100 on back/50 wbds
Think about your "best/least-best/differently or better" talk; we'll do those after you finish the 20/12/10


Anybody racing next weekend at our MAKO Holiday Invite...

4 rounds of:
  4 x 25 kick fast w/bds @ :40, all fast, except...
    #3 is swim 50 free br3 or 4/2, also @ :40
  1 x 150 swim free or back @ 2:30- get time and desc from round to round (start smooth & long)
    #4 will be from a dive
  1 x 50 kick w/boards max effort @ 1:30- get time, who can be under :35 in all 4 rounds?!?
  No additional rest between rounds, check HR after each 50 kick

With fins, until 6:30a, finish up with...
Partner sprint 25's @ :40-
  1- 15y swim fast/10y swim dps
  2- all swim max effort- race your partner here
  3- 15y/10y as #1
  4- all fast udk on stomach- race your partner here
Change stroke (for 1-2-3) by round


Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at the St James (MAKO Holiday Invite). We'll have our regular schedule all week this week, and continue with our "Best/Least-best/Differently or Better" talks throughout the week. Have a great day!

Friday, December 6, 2024

Thursday, December 5, 2024- written for SCY (GMU 2:30p group)

300 swim choice/200 kick
1:00 rest

2x:
3 x 100 @ 1:30- drill/kick wbds by 50's
4 x 75 @ 1:05- 25 kick on back (build)/50 swim fast turns (same stroke as drill on 100's)
8 x 25 as follows-
  1-2, kick fast w/bds @ :30
  3-6, all @ 2:00-
    swim desc 1-3 to fast/hold for #4, all @ :10 rest
  7-8, kick fast for time w/bds as 1 x 50
Check HR after each round, then 50 easy after 2nd round
Go 1st round free, 2nd round no free


DISTANCE-
2 rounds of:
  3 x 125 swim free @ 1:30 (1:35 if needed)
  1 x 75 swim at goal pace @ 1:00 (1:05)
  1 x 25 race max effort- get time, then back easy to start end, all @ 1:30
  2 x 125 swim free- same intervals as above
  2 x 75 swim at goal pace @ :55 (1:00)
  1 x 25 race max effort- get time, then easy back to start end, all @ 1:30
  1 x 125 swim free- as above
  3 x 75 swim goal pace @ :10 rest- all @ 3:30 (can go out & back easy after #3)
  1 x 50 race max effort free
Check HR than 50 easy
After 2nd round, 150 drill/choice by 25's, then...

MYSTERY SET
We'll go a single 175 race from a dive, trying to be faster than your 200 free goal time


"SHORTER-DISTANCE SWIMMERS"
3 rounds of:
  1 x 100 swim free @ 1:10 (1:15 if needed)- just make it ("JMI")
  4 x 25 race max effort @ :40- get avg time
  50 easy choice @ 1:30
  1 x 100 swim free- as above
  4 x 25 race max effort @ :30- get avg time (same stroke as 1st rd of 25's)
  50 easy choice @ 1:30
  1 x 100 swim free- as above
  4 x 25 race max effort @ :10 rest- get avg time (same stroke as previous 25's)
  Check HR, then...
  150 drill/choice by 25's @ 3:00
  No extra rest between rounds

After 3rd round...

MYSTERY SET-
We'll go a single 75 kick w/bds max effort, trying to be faster than your avg time for the 25's (x4)



Warmdown quick;y before you get out (out by 4p, no later). Enjoy your weekend off & take good care of yourselves away from the pool. REMEMBER, follow your teammates racing at the US Open on swimswam. Have a great day!

Thursday, December 5, 2024

Thursday, December 5, 2024- written for SCY (Sr Blue & Sr Prep)

Meet Warmup, then...

With fins:
18 x 25 @ :35 in sets of 6-
  1-2, fly pull free kick drill (work on "lift & drop" to breathe)
  #3- swim fly fast
  4-5, fly pull free kick drill (same focus on the breathing)
  #6- fast udk on stomach
Check HR after #18, then take fins off and get right into...

150 kick/drill by 25's (build the kick on each 25 to max effort)
1:00 rest

Anybody racing today (1000) or 200 Backstrokers:
  16 x 50 in sets of 4-
    1-3, swim at goal pace @ :50
    #4- easy drill/choice by 25's @ 1:00
Check HR after 3rd 50 in each round


Everybody else:

15 x 50 in sets of 5-
  1-2, swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)
  3-4-5, swim IM order by 25's @ :50 (SrP @ :55)- fast turns throughout!
Check HR after #15, then 75 easy drill-kick-drill by 25's


Work on starts and 15y sprints until 6:30a


Do an excellent job in school today and get excited to race this weekend. REMEMBER, no workouts this weekend due to the Sport Fair Meet. If anybody wants to get in on your own, go ahead and do the Meet Warmup and then some half pool sprints. ALSO, THERE WILL BE REGULAR WORKOUT ON MONDAY MORNING (swimdown from the meet or our regular start to the week for those of you racing next weekend at our MAKO Meet. Have a great day!

Wednesday, December 4, 2024- written for SCY (special schedule for SrP Gold)

1 x 600- 300/200/100
1:00 rest

After warmup...

We did some work on "fast feeling easy" to set up the 200, then got into goal pace 50's (200 pace)

Tuesday, December 3, 2024- written for SCY (GMU 200 non-IM group)

After drylands...

200 easy swim

2x:
1 x 100 drill/swim by 25's @ 1:30
2 x 75 @ 1:10- kick/swim/kick faster by 25's
3 x 50 swim/kick by 25's (same stroke as 100 & 75's) @ :50, desc 1-3
No rest between rounds
Go 1st rd free and 2nd rd no free

3 times through:
  4 x 50 swim IM order by 25's @ :45- fast turns throughout
  3 x 25 swim at 200 setup @ :25- choice stroke, but only one stroke
  1 x 75 swim fast IM (no free), get time & check HR
Out & back easy after each round

4 rounds:
Only one stroke in each round (can change stroke from round to round if you'd like)...  
  50 drill/choice by 25's @ 1:00
  3 x 50 swim 200 goal pace- all @ 2:15
    go @ :45/:10r/:45 by 50
  25 swim max effort @ 1:00
Get ready...
175 as follows-
  100 swim/25 kick on back/50 kick with boards- goal is to be faster than 200 goal time


Warmdown a bit before you get out. Take good care of yourselves away from the pool and be ready for the 20 rounds of 75 fast/50 easy this afternoon. Have a great day!

Tuesday, December 3, 2024- written for SCY (Sr Blue & Sr Prep with Logan and EC)

1 x 600- 300/200/100
1:00 rest

2x:
{4 x 75 @ 1:15- 25 dolph kick wbds, 50 drill
{3 x 100 @ 1:40- 
   25 drill (same stroke as drill on 75's), 50 swim desc 1-3, 25 udk fast
Check HR after each round
1st round is free, 2nd round is MRS no free
1:00 rest after 2nd round

5 times through:
 150 swim/kick by 25's @ 2:30 (SrP @ 2:45)- this is in your MRS, no free
 100 swim @ 1:30* (SrP @ 1:40)-
   {25 swim MRS (same as 150)- this is always fast
   {75 swim strong/even freestyle br3 or 4/2
*interval for the 100 gets :05 faster by round
No rest between rounds
Check HR after 5th round then go a 50 easy
1:00 rest

Two options today-

DISTANCE-
3 times through:
  300 swim or pull w/shnorkel (your choice, but same for all 3) @ 4:30
  4 x 50 swim at goal pace (target 1000 pace) @ :45
  75 swim faster than pace @ 1:30
  75 easy choice @ 1:30
No rest between rounds

STROKE GROUP-
4 times through:
1 x 50 drill/choice @ 1:15
3 x 50 swim at 200 goal pace @ :55 (SrP @ 1:00)
6 x 25 as follows...
  odds, drill @ 1:00
  evens, race fast from a dive @ :20
Check HR after 50's goal pace and last 25 from a dive
No extra rest between rounds


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

Wednesday, December 4, 2024

Monday, December 2, 2024- written for SCY (GMU distance group- PM)

300/200
1:00 rest

With boards, 2x:
  2 x 50 kick/drill @ :55
  2 x 75 @ 1:10-
    go kick/drill/kick faster by 25's, kick is wbds
  6* x 25 @ :30- kick wbds, odds/evens as follows:
    odds- build
    evens- go 15y max effort/10y easy
    * middle 2 x 25 are swim, done same way as kick (build then 15y/10y)
Go 1st round free, 2nd round no free
Check HR after 2nd round, then 50 easy
1:00 rest

9 x 125 as follows:
  odds @ 2:00- 50 swim/drill fly by 25's, then 75 dr-sw-dr by 25's NO FREE
  evens* @ 1:40 (1:45 if needed)-
    25 swim no free build (same stroke as 75 dr-sw-dr on odd 125), then 100 swim smooth strong free
    *100 swim smooth strong free gets faster from round to round
    *even 125's add 1 x 125 in each round (go 2 x 125 in rd 2 and then 3 x 125 in rd 3 for 9 total)
Check HR, then 75 easy choice
1:00 rest


500 work-
3* rounds of:
  (*US Open- 2 rds)
150 swim free opener from a dive
4 x 50 swim at goal pace @ :10 rest
150 swim finishing speed
Get time/check HR/200 active recovery (8-10 mins between rounds)


Finish up with...
AMRAP-
  25 fast udk w/fins @ :20
  -fins off
  2 x 50 swim free @ :40- smooth & strong
  :20 extra rest/fins back on
  75 swim choice- RACE @ 1:30
No extra rest between rounds


Warmdown as needed before you head out. Take good care of yourselves away from the pool and keep up with your Study Hall hours. Have a great day!

Monday, December 2, 2024- written for SCY (Sr Blue & SrP with Jackson & EC)

1 x 600- 300/200/100
1:00 rest

With fins, 2x:
6 x 25 drill @ :30-
  #3&5 are fast udk on stomach @ :20
2 x 75 @ 1:15- swim/drill/kick by 25's- kick is free on back, arms pointed UP
3 x 50 kick w/bds @ :50* desc 1-3 to fast
  *2nd rd is @ :40
No rest between rounds, check HR after 2nd round, then...

Fins off>>>150 kick/skulling by 25's
1:00 rest

One time through:
3 x 100 @ 1:40-
  50 swim long & strong, 25 swim overkick, 25 kick on back (mind your bodyline)
4 x 25 kick fast w/bds @ :35- can be partner kick, but RACE
3 x 100 @ 1:40-
  50 swim long & strong/50 kick wbds desc 1-3 to fast
4 x 25 kick fast w/bds @ :35- can be partner kick, but go dolphin kick
3 x 100 @ 1:40-
  25 swim fly build, 25 kick free on back, 50 kick w/bds- desc 1-3 to max effort
Check HR, then 50 easy
1:00 rest

4 x 100 @ 2:15 w/bds-
  75 kick max effort free (goal is 100scy free best time), 25 breast kick- squeeze feet/long glide
2 x 150 @ 2:15 swim free br3 or 4/2 as follows-
  50 long & strong
  50 add kick (increase effort)
  50 swim max effort
  Get time for both
Check HR, then out & back easy

4 x 150 @ 2:30- 
  75 kick max effort free w/bds
  50 swim free- smooth stroke/max overkick
25 breast kick wbds- squeeze feet, but should be fast
2 x 150 swim free br3 or 4/2- as above, get time
Check HR then out & back easy

If there is time (may only get 2)...
4 x 150 @ 2:45-
  odds, 75 kick free max effort/:10 rest/3 x 25 kick max effort @ :10 rest (get time
  evens, 3 x 25 kick wbds max effort (get time) @ :10 rest/75 kick free w/bds for time- can 
     you match 3 x 25 time within :03-04 seconds?!?


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

Tuesday, December 3, 2024

Sunday, December 1, 2024- written for LCM @ St. James

1 x 600- 300/200/100
1:00 rest

With fins:
16 x 50 in sets of 4 as follows-
1- drill @ 1:00
2- swim 25m (build)/25m drill @ 1:00
3- swim 35m max effort/15m fast udk @ 1:00
4- all kick @ :40- go "afaycg" udk, once you break out go free kick on back w/arms pointed UP
No rest between rounds of 4
Go 2 rds free/2 rds MRS no free
Check HR after #16, then out & back easy

12 x 100 in sets of 4:
1- swim free br3 or 4/2, go smooth & long then add kick (by 50's) @ 1:30
2- 50 swim free br3 or 4/2, then 15m max effort/35m dps in MRS @ 1:45
3- 50 swim free br3 or 4/2, then 25m max effort/25m dps in MRS @ 1:45
4- 50 swim free br3 or 4/2, HAND TOUCH at the 50 (go on a :00 or a :05), then 50 max effort MRS
Check HR after #4, then out & back easy @ 1:30 (from the 1:45 on last 100)
MRS is no free, can change MRS after 2nd rd of 4 x 100

Finish up with...
AMRAP:

50 FAD- 25m max effort/25 drill @ 1:00
50 swim free br3 or 4/2 in 2nd gear @ 1:00
50 FAD for time (same stroke as 1st 50 FAD) @ 1:00
50 easy choice @ 1:30
Change strokes for the "FAD" if you'd liek from round to round


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. Regular schedule this week through Thursday, then the meet- get excited to race at Sport Fair this weekend. Have a great day!

Monday, December 2, 2024

Saturday, November 30, 2024- written for SCY (2 hrs @ GMU for Sr Blue/SrP)

1 x 600- 300/200/100
1:00 rest

The water is still a little on the cool side, so we're going to keep it moving this morning...

6 x 150 @ :10 rest:
  odds, 50 drill/25 kick on back, then 25 swim build/50 kick wbds- desc the 50 kick 1-3
  evens, straight swim free desc 1-3, focus on pulling w/correct ("bottom") arm off the turns
Check HR, then everybody together:
12 x 25 in sets of 3-
  1- drill @ :30
  2- swim build to race pace @ :25
  3- sprint your face off 15y ("syfo")/fast udk 10y @ :25
2 rds in MRS no free, 2 rds choice (same stroke for those 6 x 25)
Check HR, then 50 easy
1:00 rest

One time through:
4 x 50 swim strong/even free br3 or 4/2 @ :45 (SrP @ :50)
4 x 75 sw-dr-sw faster (by 25's) in MRS no free @ 1:15 (SrP @ 1:20)
4 x 50 swim stronger/still even free br3 or 4/2 @ :40 (SrP @ :45)
4 x 75 swim @ 1:20-
  25 max effort in MRS (no free)
  25 drill (same stroke as 1st 25)
  25 fast kick udk on stomach
Check HR then 50 easy

Two options today:

DISTANCE-
3 times through:
  2 x 100 swim @ 1:25- go 50 smooth & long/50 add kick & change gears
  After #2, take :10 extra rest (so going on the top for...)
  4* x 75 swim at goal pace (pick one pace, stick with it) @ 1:10 (*add 1 x 75 in each round)
  Check HR after last 75, then out & back easy @ 1:00
  1 x 50 swim max effort @ 1:00
  1 x 350 swim free as follows-
    Rd 1, go 150 fast/200 cruise
    Rd 2, go 200 fast/150 cruise
    Rd 3, race entire 350 for time
Check HR after each round, then 50 easy

STROKE GROUP-
4 rounds of:
  1 x 100 @ 2:00- 25 kick build/50 drill/25 skulling
  4 x 50 swim at 200 goal pace @ :50 (SrP @ :55)- in MRS here, no free
  Check HR, then right into...
  1 x 25 choice @ 1:00- down to the starting end, get out for...
  1 x 75 swim from a dive ("FAD") max effort- same stroke as 50's gp @ 1:30
No extra rest between rounds
Last round can be free


Warmdown a bit before you get out. Do some HW today, don't leave it all for Sunday Night. Tomorrow at the St. James, 10:30a-12 noon. It will be LCM. Have a great day!

Friday, July 11, 2025- written for SCM (special schedule outdoors @ Lakeview Pool, 6-7:30a)

Meet Warmup , then... With fins, 4 rounds: 3 x 25 fly pull free kick drill @ :40 1 x 50 swim/kick fly @ 1:00- build the swim to fast turn, k...