Friday, February 28, 2025

Friday, February 28, 2025- written for SCY (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we went the following fly set:

With fins:
  12 x 25 @ :35 in sets of 3-
    1-2, fly pull free kick drill
    #3- swim fly fast
  :30 rest after #12, check HR
  8 x 25 @ :45 as follows-
    odds, swim fast fly
    evens, fast udk on stomach (only 1 breath!)
Check HR, then take fins off & go 100 easy choice
1:00 rest

Two options today for the RACE DAY set:


DISTANCE-
  3 x 300 swim free @ 5:00, desc 1-3 to max effort & get time; then...
  MYSTERY SET!!
  4 x 150 @ 3:00 race free, goal is to be faster than half your 3rd 300 time (50 easy after each 150)

If there is time, you can do something from a dive before you go.


STROKE GROUP-

4 rounds of:
  75 race from a dive, get time
  50 easy
  3 x 25 race @ :10 rest, get time, goal is to be faster than your 75 from a dive
  Move to other side of the bulkhead for active recovery while the 2nd group goes.
  Go 2 rounds in MRS/1 round IM/1 round your choice (but same stroke for 75 & 25's)


Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at our March meets. Have a great day!

Thursday, February 27, 2025

Thursday, February 27, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

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

4 x 75 @ 1:20, drill/kick/drill by 25's, all in MRS (no free)
3x:
  1 x 150 @ 2:30- go kick/swim/kick faster by 50's (swim is choice w/fast turn; kick is w/bds)
  3* x 50 swim strong/even free br3 or 4/2 @ :45/:35/:45 by 50's
  *add 2 x 50 swim free in each round (odd 50's always @ :45, even 50's always @ :35)
  No rest between rounds
  Check HR after 3rd round, then 50 easy...
1:00 rest

8 x 25 in sets of 4:
  1-2, stroke drill (MRS, no free) @ :35
  #3- swim max effort (MRS, no free) @ :35
  #4- fast udk on stomach @ :45
1 x 350 swim long & strong free br3 or 4/2, around 85% effort
  Get time/check HR (figure avg time per 50 from your time)
  :30 rest
8 x 25 in MRS- as above
1 x 250 swim free br3 or 4/2- faster avg per 50 than 350
  Check HR
  :30 rest
8 x 25 in MRS- as above
1 x 150 swim free br3 or 4/2- faster avg per 50 than 250
  Check HR then 50 easy
1:00 rest

AMRAP:
  2 x 25 stroke drill in MRS (no free) @ :40
  3 x 50 swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)
  1 x 75 race in MRS (same stroke as 25's drill)- this is fast, @ 1:40
  2 x 75 swim free br3 or 4/2 @ :55- go 50 long & strong/25 add kick
  3 x 50 swim MRS (same stroke as 75 race)- holding 2nd 50 split of 100 goal time @ 1:00
  1 x 25 race in MRS (same stroke as 50's), from a dive- this is RECKLESSLY FAST, @ 1:30
Check HR, no additional rest between rounds


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

Tuesday, February 25, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

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

2 x 150 in MRS (no free) @ 2:40- 
  #1, drill/kick/drill by 50's
  #2, kick/drill/kick faster by 50's
14 x 50 @ :40/:50 as follows:
  odds, swim strong/even free br3 or 4/2 @ :40
  evens, swim/kick by25's @ :50, desc 1-7; these are all in MRS
Check HR after #14, then 1:00 rest

4 times through:
  75 swim free br3 or 4/2 @ :55 (SrP @ 1:00)- long & strong
  25 swim in MRS @ :35- max effort here
No rest between rounds
Check HR after 4th round, then...
150 drill/skulling by 25's (drill is MRS)
1:00 rest

Two options today:

DISTANCE-
4 rounds:
  250 swim free @ 3:30- go 150 long & strong/100 add kick & go
  150 swim fast free @ 2:00- must be under 1:35/1:40
  3 x 75 swim at goal pace (mile or 1000) @ 1:00/1:05
  1 x 50 swim faster than goal pace- get time/Check HR
  25 easy back to the start end
If there is time after 4th round...
300 race for time

STROKE GROUP-
5 rounds:
  4 x 25 in MRS @ :35-
    odds, drill
    #2, swim build to race pace
    #4, swim max effort
  1 x 50 swim free br3 or 4/2 @ :40- strong & even
  1* x 50 swim max effort in MRS @ 1:00
  *add 1 x 50 in MRS in each round (up to 3), then back down to 1 
  No additional rest between rounds
After 5th round go 100 easy; then...

AMRAP:
  5 x 25 @ :35- as above (odds drill, #2 build/#4 race), same MRS
  50 swim free s/e @ :40
  Get up for...
  75 race in MRS

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

Tuesday, February 25, 2025

Monday, February 24, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

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

3 x 200 freestyle @ 3:20-
  1- 150 drill/kick by 25's, then 50 swim
  2- 100 drill/kick, 100 swim neg split
  3- 50 drill/kick, 150 swim (desc the 3 x 50 to giddyup the kick)
3 x 200 in MRS (no free)- as above
Check HR, then put fins on

With fins,
  16 x 25 in sets of 4 as follows:
  1-3, breast pull free kick drill @ :35- focus on wide press, accelerate back to the front
  #4- fast udk on stomach (1 breath!) @ :45
Check HR after #16, then take fins off and get right into...
150 drill/skulling by 25's in MRS (no free)
1:00 rest

6 times through:
  3 x 25 in MRS (no free) @ :35-
    1, swim build to race pace
    2, swim 15y fast/10y easy
    3, all swim max effort
  1 x 125 swim free br3 or 4/2 @ 2:00-
    *go 75 long & strong, then last 50 add big kick & go
    *must be under 1:20 (guys) or 1:25 (ladies)
*4 x 25 kick max effort w/bds @ :40
*4 x 25 kick change from round to round:
  in Rd2 go 2 x 50 kick max effort @ :55
  in Rd3 go 75 kick/:10rest/25 kick- all max effort wbds
  in Rd4 go 2 x 50 kick max effort @ :55
  in Rd5 go 25 kick/:10rest/75 kick- all max effort wbds
  in Rd6 go straight 100 kick fast for time
Check HR after each round, then out & back easy

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our meets in March. Let me know if you have any questions about your entries before we submit them. Have a great day!

Monday, February 24, 2025

Sunday, February 23, 2025- written for SCY (Sr Blue & Sr Prep @ GMU, 12:30-2p)

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

4 times through:
  250 @ 3:40- go drill/kick by 50's
  150*- go swim/kick by 25's, desc the 3 x 50 to what you can; same stroke as 250
Go rounds 1-2 free, and rounds 3-4 in MRS (no free)
*in rds 2 and 4, the 150 sw/k is 3 x (single) 50's sw/k @ :50, desc to giddyup!
1:00 rest between rounds

7 rounds of:
  150 @ 2:30- go swim/kick wbds/swim faster, by 50's- this is always in your MRS, no free
  4 x 50 swim free br3 or 4/2 @ :50* hold best possible avg time
  No rest between rounds
*interval gets :05 faster down to :35, then back up to :50 (7 total rounds)
  after 4 x 50 @ :35, add 1 x 50 to each round as you go back up (so it will be 7 x 50 @ :50 to end it)
REMEMBER: the goal is to hold the fastest possible avg time on the 4 x 50 in each round


Warmdown a bit before you get out. Be sure to thank your parents for getting you here today with this special schedule. Make sure you're ready for the week ahead at school. Back to the regular schedule tomorrow morning. Have a great day!

Friday, February 21, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson)

Meet Warmup, then...

RACE DAY!!

Today we went 2 rounds of the following:

4 x 75 kick fast for time w/bds @ 3:00- get time, keep track of average
300 easy swim loosen- make sure you have your avg time from the 75's
Go to the far end for...
1 x 100 race from a dive- goal is to be faster than your avg time from the 75's kick
Go 1st round free and 2nd round IM (75's IM kick are fly/breast/free by 25's) 

If there is time, start a 3rd round, go in MRS (no free)


Warmdown a bit before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Remember, workout on Sunday is here at GMU, 12:30-2p. Have a great day!

Wednesday, February 19, 2025

Wednesday, February 19, 2025- written for SCY (Sr Blue & Sr Prep- special schedule)

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

3 times through:
  1 x 175 @ 3:10
    50 swim/drill by 25's (build the swim)
    75 kick, desc 25's 1-3 (on back in 1st rd/wbds in 2nd rd/choice in 3rd rd)
    50 swim/drill by 25's (build the swim to faster)
  5 x 25 swim as follows (same stroke as drilling above)-
    1-2, 200 set up @ :35
    3-4, build to race pace @ :30
    #5- max effort @ 1:00
No additional rest between rounds
Check HR after each rd
100 easy dr-k-dr-skulling by 25's after 3rd rd
1:00 rest

4 rounds:
  2 x 100 swim free br3 or 4/2 @ 1:25- go long & strong/add kick by 50's
  1 x 100 swim giddyup free @ 1:15*- be aggressive, but not sloppy
  2 x 100 swim free @ 1:25- as above
  1 x 75 race for time @ 2:00- get time
  Check HR, then hop out for 25 udk lungbuster from a dive
*interval on the 100 gets :05 faster by round
50 easy between rounds

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

With fins-
25's partner sprint (swim) @ :40- race your partner here! Change strokes after every 4 x 25


Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. REMEMBER: workout on Friday will be with Jackson (typical Race Day set)/NO WORKOUT ON SATURDAY/then workout for everybody on Sunday here at GMU, 12:30-2p. Have a great day!

Tuesday, February 18, 2025

Tuesday, February 18, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

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

W/buoys & shnorkels (have boards out, too)...
2x:
  4 x 75 @ 1:30- with buoys & shnorkels,
    50 fist free drill (pull only)
    25 kick free w/head in water (hold buoy in front)
  6 x 50 @ :55* w/shnorkels only,
    25 swim free build into fast turn
    25 superhero kick fast
    *these are @ :50 in 2nd round
  Check HR & drop shnorkel, but stay on interval
  8 x 25* stroke drill in MRS @ :35 (no free)
    *#3&6 are 50 swim/kick by 25's @ :55 (same stroke as 25's drill
No rest between 1st & 2nd rounds...
After 2nd round, continue right into...

4 x 75 @ 1:20- 25 kick w/bds, 50 swim in MRS (same stroke as 25's drill/50 sw-k at end of set)
  desc 1-4 to fast
Check HR, then 50 easy
1:00 rest

BROKEN 200's in MRS as follows:

#1- 75 swim free br3 or 4/2 @ 1:05
      50 swim MRS at 200 goal pace @ :50
      3 x 25 swim MRS max effort @ :45
      Check HR/50 easy

#2-  75 swim free br3 or 4/2 @ 1:00
       50 swim MRS at 200 goal pace @ :45
       3 x 25 swim MRS max effort @ :35
       Check HR/50 easy

#3-   75 swim free br3 or 4/2 @ :55
         50 swim MRS at 200 goal pace @ :50
         3 x 25 swim MRS max effort @ :10 rest (get time for 75)
         Check HR/50 easy

#4-   75 swim free br3 or 4/2 @ :55
         50 swim MRS at 200 goal pace @ :45
         3 x 25 swim MRS max effort @ :10 rest (get time for 75)
         Check HR/50 easy

Until 6:30a...

Repeat the Broken 200's (starting from #1), but they can be all freestyle

Warmdown a bit before you get out. Do an excellent job in school today and let me know if you have any questions about your events for the March meets. REMEMBER: Sr Blue is tomorrow morning here at GMU (5-6:30a), but SrP is on Thursday Morning (here at GMU, 5-6:30a) with Logan. Have a great day!

Monday, February 17, 2025

Monday, February 17, 2025- written for SCY (GMU distance crew)

300/200
1:00 rest

6 x 75 @ 1:10- 
  25 kick w/fast udk's
  25 drill
  25 swim- go 15y fast/10y skulling
Check HR, then...

3 times through:
  1 x 300- go 75 swim/25 kick
    go free/no free/IM by 100's
  5 x 50 @ :45* (*2nd & 3rd rds @ :40)-
    1-3, swim at mile gp + :01
    #4- swim at mile gp
    #5- go 25 swim jungle sprint/check HR/25 drill- all @ 1:30

3x:
  200 swim- go 100 cruise/100 add kick
  Put fins on for,,,
  1 x 75 kick, 25's get faster 1-3
  Check HR, then 25 easy


Finish up with...
  3 x 15y sprints @ :40 (can cruise, drill or skull to the end)
  1 x 50 drill @ 1:30
Go free/no free/choice by round


Warm down as needed before you get out. Get excited for the meet and make sure you're ready to go by 1p tomorrow. Have a great day!

Monday, February 17, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

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

4 times through:
  2 x 75 @ 1:20, drill-kick (fast udk)-drill by 25's
  3 x 50 swim/kick by 25's desc 1-3 to what you can @ :55* (@ 1:00* Sr Prep)
  1 x 50 kick fast for time @ 1:00
  No additional rest between rounds
  *2nd rd @ :50 (SrP @ :55)- no free
  *3rd rd @ :55 (SrP @ 1:00)- go MRS, no free
  *4th rd @ :45 (SrP @ :50)- go freestyle
Check HR after each 50 kick
After 4th round, 50 easy
1:00 rest

5 rounds of:
  1 x 100 swim free br3 or 4/2 @ 1:20- must be under 1:05 (SrP @ 1:30, be under 1:10)- get time
  1 x 75 kick fast for time w/bds @ 2:00- goal is to be as fast or faster than what you went on the 100
  1 x 150 swim free br3 or 4/2 @ 2:10, be under 1:35 (SrP @ 2:20, be under 1:45)
  1 x 50 kick max effort w/bds @ 1:30
No additional rest between rounds, check HR after each 50 kick

After the 4th round, we finished up with...

100 easy choice loosen
1:00 rest
1 x 75 kick w/bds, max effort, get time
:30 rest
1 x 100 race free from a dive, goal is to be faster than your 75 kick

Warmdown a bit before you get out. Do an excellent job in school today and watch your email for an update on the Wednesday/Thursday schedule this week. Have a great day!

Sunday, February 16, 2025- written for LCM @ StJ

1 x 600
1:00 rest

With fins, 4 rounds of:
  1 x 150 @ 2:30- go 50 kick on back (udk 15m), 50 ra2 la2 free drill overkick, 50 choice drill MRS
  1 x 50 out & back @ :50-
    go 25m udk kick fast/fwd ss/25m race back to the wall (same stroke as last 50 drill above)
  1 x 50 kick fast for time (on back) @ :40
No rest between rounds
Go odd rounds free, even rounds MRS on 50 out/back
Check HR after 4th round, then fins off/100 easy
1:00 rest

12 x 50 as follows:
  odds, all swim free strong & even @ :45
  evens, all swim in MRS, all fast @ 1:05*
  No rest between rounds
  *interval on even 50's gets :05 faster, but all max effort; hold your speed as interval gets faster
Check HR after #12, then...

300 pull free w/shnorkel & choice equip- go build/smooth by 50's
1:00 rest

12 x 50 as follows:
  odds, swim free br3 or 4/2 @ :50- go 25m build/25m smooth
  evens, swim free fast @ 1:00*
  *interval on even 50's gets :05 faster, but hold your max effort & speed throughout
Check HR, then 50 easy
1:00 rest

Finish up with...

200's as follows-
  50 drill @ 1:10
  100 swim/kick by 50's- build the swim, kick is moderate
  :10 rest
  50 swim max effort, get time
Go odd rounds free, even rounds no free


Warmdown a bit before you get out. Do an excellent job in school today & get excited for the March meets. REGULAR SCHEDULE tomorrow morning at GMU. Have a great day!

Sunday, February 16, 2025

Saturday, February 15, 2025- written for SCY (Sr Blue & Sr Prep)

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

With fins, 4x:
  4 x 25 fly pull free kick drill @ :35 (will be ra2 la2 fly drill in 4th round)
  1 x 75 @ 1:30-
    25 swim fly build
     *big breath*
    25 fast udk on stomach (1 breath ONLY)
    25 swim fast fly
No rest between rounds
Check HR after each round
After 4th round, take off fins and go 100 easy choice/kick by 25's
1:00 rest

5 rounds of:
  1 x 250 as follows-
    150 pull free w/shnorkel & choice equip- smooth long stroke/full, even rotation
    :10 rest- drop equipment
    100 swim free br3 or 4/2- go 50 long & strong/50 add big kick, get time
  After the 250, everybody together...
  4 x 25* swim fly fast @ :35/:35/:25/:35 (by 25's)- all fast
Check HR after each round, then out/back easy
*25's will be backstroke in 2nd round (same interval); 
       fly in 3rd rd (@ :30/:30/:25/:30); 
       breast in 4th rd (go @ :40/:40/:30/:40 by 25's)
       free in 5th rd (@ :30/:30/:20/:30 by 25's)
1:00 rest between rounds

Two options today...

DISTANCE-

3 times through:
  2 x 75 swim free br3 or 4/2 @ 1:05- 50 strong/even 25 add big kick (25 s/e, 50 add kick on #2)
  3* x 50 swim at goal pace @ :50
  Check HR after each round, then out/back easy @ 1:00
  *add 1 x 50 to gp 50's in each round


STROKE GROUP-
AMRAP:

  3 x 50 swim strong/even free br3 or 4/2 @ :45/:35/:45 (by 50, hold same avg time for all 3)
  1 x 75 swim/kick in MRS (no free) @ 1:20- go 50 swim fast turn/25 kick wbds
  1 x 50 RACE in MRS (same stroke as 75) @ 1:20- get time
Check HR after each round, but no extra rest between rounds


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

Saturday, February 15, 2025

Saturday. February 15, 2025- written for SCY (GMU distance crew)

300/200
1:00 rest

2x:
  2 x 125 @ 2:00- go 50 swim/drill by 25's, then 3rd 25 is kick on back, then 50 swim/drill
  4 x 75 @ 1:10-
    1-2, k/sw/k by 25's, desc 1-2
    3-4, sw/k/sw by 25's, desc 1-2
No rest between rounds
Go 1st rd free, 2nd rd no free
Check HR after 2nd rd, then 1:00 rest

4 times through:
  1 x 125 swim (modified) IM @ 1:40
  1 x 100 swim free br3 or 4/2 @ 1:10 or 1:15 (go 50 smooth/50 add kick)
  No rest between rounds.
  "Modified" IM is as follows (by round)-
    #1- 25 fly/100 free (big kick on last 25)
    #2- 25 fly/25 back/75 free (big kick on last 25)
    #3- swim 75 IM, 50 free (big kick on last 25)
    #4- swim 100 IM, last 25 kick fast on back
Check HR after 4th round, then 50 easy
1:00 rest

3 rounds of:
  1 x 150 swim free @ 1:50/2:00
  3 x 50 swim at mile goal pace @ :40
  Check HR after each round, then out & back easy @ 1:00
NOTE: 150 free is 100 smooth/50 add kick (rd1), 75 smooth/75 add kick (rd2) and desc 50's 1-3 (rd3)
50's goal pace are at mile pace, all @ :40- except, 3rd round can be @ :10 rest if you'd like

100 easy after 3rd round

With fins, finish up with...
  3x:  3 x 25 @ :50- go 15y swim max effort/:10y coast "superhero" float to the wall
         1 x 25 race udk from a dive @ 1:30- who can be under :10 each round?
Change strokes for the 15y max effort by round if you'd like
No additional rest between rounds


Warmdown as needed before you get out. Take good care of yourselves away from the pool & get excited to race next week. Have a great day!

Friday, February 14, 2025- written for SCY (GMU 200 group)

300/200
1:00 rest

4x:
  75 @ 1:10- drill/kick/drill by 25's
  3 x 25 swim build to fast @ :25 (same stroke as 75); #3 is max effort instead of build
  1 x 50 sw/k by 25's fast for time @ 1:00
No rest between rounds of 4
Go odd rounds free, even rounds no free
Check HR after last round, then...

3 times through:
  250 as follows-
    150 pull w/shnorkel & choice equip- long smooth stroke, full rotation
      :10 rest (drop equip)
    100 swim strong & even by 50's
  Check HR, then everybody together for...
  3 x 50 swim free @ :40-
    1- cruise
    2- go 200 setup/add kick by 25's
    3- gp + :01
Check HR again, then out & back easy @ 1:30

3 rounds of:
  3 x 75 @ 1:00-
  odds, 25 swim fly/50 swim choice
  #2- sw/k/sw faster by 25's
  1* x 50 swim at 200 gp @ :40
  Check HR after each round, then 1:00 rest between rounds

With fins, finish up with...
  6 x 15y sprints @ :45 (can stop at 15m buoy or continue to far end)
    odds- explosive breakout
    evens- RACE finish
  1 x 50 drill @ 1:30
No additional rest between rounds.
When we get into the 3rd or 4th round (the last round), the 50 drill at the end will be 50 race for time


Warmdown as needed before you get out. Take good care of yourselves away from the pool and get excited to race next week. Tomorrow morning here at AFC at 8a. Have a great day!

Friday, February 14, 2025

Friday, February 14, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

If anybody needs more warmup after the Meet Warmup, just say so and you can have a separate lane & another ten minutes...

Today our Race Day set was...


AMRAP-
In two separate groups, two heats per group- go :10 apart throughout
  150 swim free br3 or 4/2 from a push- must be under 1:40 (dudes under 1:35)
    :20 rest, get up on blocls...
  175 race IM from a dive (skip last 25 free)- goal is to be faster than 200 IM goal time
  Get tie & check HR after each IM, then move to the bulkhead lane and swim easy until the next round


Warmdown at least a 200 after the last round. Do an excellent job in school today & get excited to race at the March meets. Regular workout schedule this weekend- and remember the parking limitations at StJ on Sunday. Have a great day!

Thursday, February 13, 2025- written for SCY (GMU distance crew- 500 work)

300/200
1:00 rest

20 x 25 in sets of 4-
  1-2, stroke drill @ :30
  #3- swim build (same stroke as drill) @ :20
  #4- kick fast @ :20
Go odd rounds of 4 free, even rounds of 4 no free
Check HR after #20, then 50 easy
1:00 rest

6 x 50 swim free @ :45- avg time gets faster by 2 x 50
300 pull free w/shnorkel & choice equip- desc 100's 1-3
Check HR/1:00 rest

12 x 50 in sets of 4 as follows:
  1-2, swim/kick by 25's no free @ :50- desc 1-2
  3-4, swim free @ :40-
    #3 is smooth on the way/add big kick on 2nd 25
    #4 is swim 500 gp + :01
1 x 450 pull free w/shnorkel & choice equip- desc the 150's 1-3
Check HR/1:00 rest

18 x 50 in sets of 6 as follows:
  1-3, swim IM order by 25's @ :45 (@ :50 if needed)- fast turns throughout
  4-5, swim free @ :40- smooth/add kick by 25's
  #6- swim at 500 gp @ :35
Check HR after #18, then...
1 x 600 swim free, desc 200's 1-3 to what you can (hand touch at 400>okay)
Get time/check HR
1:00 rest

With fins, finish up with...
3x:
  6 x 25 @ :35
    odds, build
    evens, 15y max effort/10y dps
  1 x 75 race (same stroke as 25's) @ 1:30- max effort here, how low can you go?!?
Check HR after each round
Go free/no free/choice by round


Warmdown as needed before you get out. Make sure you're on top of your classwork & get excited to race next week. Have a great day!

Thursday, February 13, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

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

1 x 450 as follows (straight through)-
  150 drill/swim by 25's
  150 drill/kick by 25's
  150 swim/kick by 25's (same stroke as 1st 300), desc 3 x 50 to what you can
Check HR, then 1:00 rest

4 times through:
  2 x 25 kick w/boards @ :35- go 15y fast/10y easy (odd rds free, even rds dolph kick)
  2 x 50 swim/kick by 25's @ :50, desc 1-2 (go free in odd rds/no free in even rds)
  1 x 125 swim free @ 1:35- 75 long & strong/50 add big kick
    Hop right out for...
  1 x 25 fast udk from a dive @ 1:30- only one breath (if needed)!
No rest between rounds
Check HR after each round; after 4th round get right into...

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

AMRAP-
  2 x 25 drill in MRS @ :40
  2 x 50 swim fast in MRS (same stroke as 25's drill) @ 1:00* (*interval gets :05 faster by round)
  1 x 75 swim free @ 1:20- build kick by 25's, must be under :50
  1 x 75 race FAD in MRS @ 1:30- get time/check HR
No rest between rounds
interval on 50's gets :05 faster by round, but hold same fast avg for the 50's
Take a chance on the 75 and chase a great swim
After 3rd & 6th rounds, go 100 easy


Warmdown a bit before you get out. Do an excellent job in school today & let me know if you have any questions about your entries for the March meets. Have a great day!
  

Tuesday, February 11, 2025- written for SCY (GMU distance crew)

300/200
1:00 rest

6 x 100 @ 1:30-
  odds, drill/kick by 50's
  evens-
    #2- 75 drill/25 swim fast
    #4- 50 drill/50 swim fast
    #6- 25 drill/75 swim fast
:30 rest, check HR, then...

3x:
  2 x 75 swim free br3 or 4/2 @ :55- go 50 smooth & strong/25 add big kick, desc 1-2
  3 x 25* swim IM order by 25's @ :25, build each 25 to fast
  No rest between rounds.
  *in rd2, 25's are 3 x 50's swim IM order by 25's, fast turns throughout, @ :50
  *in rd3, 25's are 3 x 75 swim @ 1:10, desc 1-3 to what you can. 
Check HR after last 75,then 75 easy choice
1:00 rest

3 x 50 swim at mile gp @ :40
25 jungle sprint/check HR
  25 easy
3 x 50 swim mile gp @ :40
75 swim faster than gp @ 1:00/check HR
  25 easy @ 1:00
2 x 175 swim 2:30, desc 1-2
  100 smooth & strong/75 add kick
Check HR, 50 easy
1:00 rest

4 x 50 swim at mile gp @ :40
25 jungle sprint/check HR
  25 easy
4 x 50 swim at mile gp @ :40
75 swim ftp @ 1:00/check HR
  25 easy @ 1:00
2 x 225 swim @ 3:00, desc 1-2
  150 cruise/75 faster
    (can be pull w/choice equip)
Check HR/100 easy
1:00 rest

5 x 50 swim at mile gp @ :40
25 jungle sprint/check HR
  25 easy
2 x 275 swim desc 1-2 @ 4:00
  100 cruise/100 add kick/75 go (#1)
  #2- from a dive, goal is faster than 1/6 of mile goal time
NOTE:
  we went a single 150 from a dive RACE instead of the 275's

Warmdown as needed & get excited to race next week. Watch your email for updates from Jamie on tomorrow's schedule. Have a great day!

Thursday, February 13, 2025

Tuesday, February 11, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

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

With fins, 4x:
  4 x 25 fly drill @ :35 (fly pull free kick in rds 1&2; choice fly drill in rd3; choice no fly in rd4)
  2 x 50 @ :55- 25 dolph kick on side, 25 kick free on back w/arms pointed up
  1 x 75 @ 1:20- 25 swim fly build/25 fast udk on stomach/25 swim fly fast
No rest between rounds
Check HR after each round
After 4th round, take off fins & continue right into...

1 x 250-
  odd 50's are choice drill
  even 50's are kick- go choice/udk FAD by 25's
1:00 rest

3 times through:
  4 x 25 swim fast fly @ :45* (interval gets :05 faster by round; 3rd 25 is always @ :25- still fast)
  3* x 75 swim free br3 or 4/2 @ :55, desc 1-3
    #2 is 25 swim fly/50 swim free
  1 x 125 swim giddyup free br3 or 4/2; get time & desc from round to round
*NOTE: 25's fly in 2nd round @ :40/:40/:25/:40
               25's in 3rd round @ :35/:35/:25/:35
1:00 rest between rounds, check HR

If there is time...
AMRAP:
1 x 150 swim free- must be under 1:40
  :20 rest
1 x 175 swim IM- from a dive, goal is under 200 IM goal time
75 easy choice

Warmdown a bit before you get out. Do an excellent job in school today and start thinking about your races at the March meets- how do you want them to unfold? How aggressive do you need to be in prelims to get the spot you want in finals? Think about it now, so you're ready at the meet. Have a great day!

Monday, February 10, 2025- written for SCY (GMU distance crew)

300/200
1:00 rest

2x:
  200 @ 3:00- 25 drill/50 kick/25 drill/75 kick/25 skulling
  2 x 100 sw/k by 50's @ 1:30, desc 1-2 (same stroke as drilling in 200)
1st rd free
2nd rd no free
Check HR after 2nd rd, then...

4 times through:
  3 x 25 swim @ :30, desc 1-3 (IM order by rd)
  75 swim IM @ 1:00 (odd rds smooth & strong, even rds fast)
  1 x 50 swim free @ :30- giddyup the kick, but not sloppy
No rest between rds, except :30 rest after 2nd rd/check HR
1:00 rest

3* rounds of:
450 swim free desc 150's to what you can- hand touch at 300 to check time
6 x 50 swim free @ :40-
  2 at gp + :01
  2 at gp
  last 2 x 50, desc 1-2 to max effort
450 swim free desc 150's to faster than 1st 450
Check HR, then 1:00 rest
*in 2nd rd, can go 400's (150/150/100) if you'd like
in 3rd rd, can go 350's (150/150/50) if you'd like

With fins, finish up with...
AMRAP:
  3 x 25 @ :30/:30/:40
    go build/max effort/ 15y fast-10y easy by 25's
  1 x 50 race max effort @ 1:30- go 25 lungbuster/25 swim
Change strokes every 2 rounds


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


Tuesday, February 11, 2025

Monday, February 10, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

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

2x:
  200 @ 3:30- 25 drill/50 kick (udk's)/25 drill/75 kick (desc 25's 1-3)/25 skulling
  2 x 100 @ 1:40- go swim/kick by 50's (same stroke as drilling above), desc 1-2
1st rd free, 2nd rd MRS (no free)
Check HR, then 1:00 rest

4 times through:
  1 x 75 @ 1:10- go 25 dolph kick w/bds, 50 swim fast turn
  3 x 50 as follows-
    odds, swim/kick by 25's in MRS (no free) @ :50, desc 1-2
    #2- swim strong/even free br3 or 4/2 @ :40
  1 x 75 kick fast for time w/bds @ 2:00
No rest between rounds
Can change strokes for 50's sw/k in rds 3/4 (same stroke for both)
After 4th round...

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

3 x 100 @ 1:30 swim free br3 or 4/2, desc 1-3 to 90% effort, get time
1:00 rest

Finish up with...
AMRAP-
  1 x 200 swim/kick by 100's @ 3:30 as follows:
    100 swim free- same 90% effort (and time) as 3rd 100 @ 1:30 above
    100 kick free w/bds, desc 1-3 to max effort every 3rd rd
  6 x 25 partner kick w/bds @ :40 (middle 2 x 25 kick on back w/explosive udk's)
  1 x 50 kick w/bds @ 1:30 fast for time- goal is to be under :35 here!
No rest between rounds, check HR after each 50 blast kick

Warmdown a bit before you get out. Do an excellent job in school today and get start thinking about your events for the March meets. Have a great day!

Sunday, February 9, 2025

Sunday, February 9, 2025- written for SCY (special schedule for Sr Blue during the meet, 1:30-3p)

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

8 x 100 odds/evens: go 25 drill/50 swim/25 kick on back
  1-4 @ 1:40
  5-8 @ 1:30
Go odds free, evens in main race stroke (no free)
Check HR, then :30 rest

18 x 50 in sets of 6 as follows:
  1-2, swim strong/even free br3 or 4/2 @ :40
  3-4, swim 25 in MRS build to fast turn/25 smooth free @ :45
  5-6, swim/kick by 25's in MRS @ :50, desc 1-2 to what you can
Can go secondary stroke (instead of MRS) in 2nd round of 6
:30 rest after 1st round of 6, but straight through for 7-18
Check HR after #18, then...

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

All 50's goal pace are in MRS...

4 x 50 swim 200 gp @ :55
1 x 100 swim free @ 1:30- 50 smooth & long, then 50 add big kick
Check HR, then out & back easy @ 1:00

4 x 50 swim 200 gp @ :50
1 x 100 swim free @ 1:30- as above
Check HR, then out & back easy @ 1:00

4 x 50 swim 200 gp @ :55
1 x 100 swim free @ 1:30- as above
Check HR, then out & back easy @ 1:00

4 x 50 swim 200 gp @ :10 rest
1 x 150 swim free- 75 smooth & long/75 add big kick- get time
Check HR, then 150 drill/choice by 25's
1:00 rest

From a dive:
1 x 75 race in MRS from a dive

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, February 8, 2025- written for SCY (Sr Blue & Sr Prep @ GMU- special schedule during the meet, 9a)

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

With fins,
 18 x 25 in sets of 6-
    1-3, fly pull free kick @ :30
    4-5, swim fly @ :25 (#1 build, #2 swim fast)
    #6- all fast udk on stomach @ :20
Check HR after #18, then fins off...
150 drill/skulling by 25's- drill is choice
1:00 rest

6 x 75 @ 1:10-
  odds, 25 swim fly build/50 kick on back- focus on udk's
  evens, 25 swim fly build/50 swim backstroke- desc to what you can on #3
1 x 150 swim strong/even free br3 or 4/2- get time & figure avg pace per 50
1:00 rest

6 x 75 @ 1:10-
  odds, 50 swim/drill backstroke by 25's/25 breast kick on back
  evens, 50 swim backstroke/25 swim breaststroke- desc 1-3
1 x 200 swim free br3 or 4/2- get time/faster than avg pace per 50 from 150
1:00 rest

6 x 75- odds/evens as follows:
  odds, 50 kick w/bds (go dolph kick/breast kick by 25's)/25 kick free on back @ 1:20
  evens, swim IM (no free) desc 1-3 to something juicy @ 1:10
1 x 250 swim free br3 or 4/2- get time/faster than avg pace per 50 from 200
Check HR, then 50 easy
1:00 rest

With fins:
AMRAP- 
 3* x 75 swim desc 1-3 to max effort @ 1:30- odd rounds free, even rounds no free
 *3rd 75 is actually a 100 as follows:
  75 swim max effort/:10 rest/25 fast udk on stomach- the goal is to be faster than 100 scy best time


Warmdown a bit before you get out and thank your parents for getting you here today at a different time. Tomorrow will be 1:30-3p if you're not racing in the meet. Have a great day!

Saturday, February 8, 2025

Friday, February 7, 2025- written for SCY (GMU distance crew- BROKEN MILE)

300/200
1:00 rest

2x:
  2 x 125 @ 2:00- go drill/kick by 25's
  3 x 75 sw-k-sw by 25's @ 1:10, desc 1-3
  No rest between rounds
Go 1st rd free, 2nd rd no free
1:00 rest, check HR

4 x 50 swim strong/even free br3 or 4/2 @ :45- get times, hold faster avg on last 2 x 50
4 x 50 swim IM order by 25's @ :50- fast turns throughout
4 x 50 swim strong/even free @ :40- get times, hold faster avg on last 2 x 50
4 x 50 swim/kick by 25's @ :55- desc 1-4, your choice of stroke (but only one stroke
Check HR, then 1:00 rest

Change into your suit (if you'd like) and then swim as you need to so you are ready for...


BROKEN MILE-
  275 from a dive @ 4:00- set up speed
  11 x 40 swim at mile goal pace @ :40- to a foot touch
  Check HR, then 300 loosen (only 4:00-4:30 rest)
  11 x 50 swim at mile goal pace @ :10 rest (subtract 1:40 from total time after #11)
  275 swim from a push- finishing speed here!
Check HR

Warmdown as needed before you get out. Drink plenty of water tonight and have some green vegetables (and then some more). REMEMBER, we're here early tomorrow morning due to the meet (6-8a). Have a great day!

Friday, February 7, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

In heats:

75 race from a dive- get time
  400 active recovery

75 race from a dive/:10 rest/50 fast from a push- get times
  400 active recovery

75 race from a dive/:10 rest/50 fast from a push/:15 rest/75 fast from a push- get times
  400 active recovery

The goal is to be as fast through each round (ex: go 75 on the first 75, hold that through to the 75/50/75)

If there is time:

50 from a dive in heats, OR 25's w/fins ("the usual")


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

Friday, February 7, 2025

Thursday, February 6, 2025- written for SCY (GMU distance crew- 500 work)

300/200
1:00 rest

4 x 75 dr-k-dr by 25's @ 1:05, desc the 25's kick 1-4
1 x 225 swim free- build kick by 75's
  Get time & check HR, then 25 easy
:30 rest

4 x 100 @ 1:30- dr/sw/dr/kick by 25's, kick is fast
1 x 225 swim free- desc 75's to what you can
  Get time & check HR, then 25 easy
:30 rest

8 x 25 odds & evens as follows:
  odds, swim max effort for 20y, stop at far flags & coast to wall from your momentum- @ :30
  evens, kick fast choice from a dive @ :40
1 x 225 swim free- goal is (at least) faster than half your 500 free goal time
  Get time & check HR, then 75 easy choice
1:00 rest

3 x 50 swim at 500 goal pace @ :40
1 x 75 swim faster than pace @ 1:30
1 x 75 easy choice @ 1:30

4 x 50 swim at 500 goal pace @ :40
1 x 75 swim faster than pace @ 1:30
1 x 75 easy choice @ 1:30

5 x 50 swim at 500 goal pace @ :40
1 x 75 swim faster than pace @ 1:30
1 x 125 easy choice @ 2:30

4 x 75 swim at 500 goal pace @ 1:05
1 x 50 swim faster than pace @ 1:30
1 x 150 easy choice @ 2:30

3 x 75 swim at 500 goal pace @ 1:05
1 x 50 swim faster than pace @ 1:30
Check HR, then 25 easy, right into...

250 drill/choice by 50's
:30 rest
250 pull w/shnorkel & choice equip (swim perfect/choice by 50's)
1:00 rest

MYSTERY SET:
  BROKEN 250 as follows:
  100 from a dive- :10 rest
  3 x 50 from a push @ :10 rest
  Subtract :30 to get your time

Warmdown as needed and get excited for tomorrow's BROKEN MILE. Have a great day!

Wednesday, February 5, 2025

Wednesday, February 5, 2025- written for SCY (special schedule due to potential ice storm tonight, Sr Blue/Sr Prep)

Meet Warmup, then...


With fins, in groups:

3 x 150 swim free br3 or 4/2 @ 2:30, desc 1-3 to max effort
  400 active recovery in middle pool

3 x 75 swim in main race stroke @ 1:30 desc 1-3 as follows:
  75 swim, get time
  75 swim faster
  75 swim max effort/:10 rest/25 fast udk on stomach- goal is to be faster than 100 best time
 400 active recovery in middle pool

50 race from a dive in heats, your choice of stroke
  

Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for getting you here on short notice- and on a day off! No workout tomorrow, everybody gets to stay home during the ice storm. We'll pick it up on Friday Morning (regular time) then have our mee this weekend. Have a great day!

Tuesday, February 4, 2025

Thursday, February 4, 2025- written for SCY (GMU distance crew- 500 work)

300/200
1:00 rest

3x:
  1 x 75 @ 1:10- go dr/k/dr by 25's
  1 x 100 @ 1:40- 25 kic on back/50 swim fast turn/25 fast udk from a dive
  1 x 75 @ 1:10- go swim/kick/swim faster, by 25's
Go free/no free/choice (only one stroke) by round
Check HR after 3rd round, then 50 easy

4 x 50 swim/kick by 25's @ :45 desc (#3 is a 75 swim free @ :55)
4 x 75 swim IM by 25's @ 1:10 desc (#3 is a 100 swim free @ 1:10)
4 x 100 swim/kick by 50's no free @ 1:30 desc (#3 is a 125 swim free @ 1:30)
Check HR, then 50 easy

3 x 125 swim free @ 1:35/1:25/1:35 (by 125), desc 1-3 to what you can
2 x 50 swim at 500 goal pace @ :40
1 x 25 swim faster than goal pace- check HR
1 x 50 easy choice
1:00 rest

2 x 125 swim free @ 1:30, desc 1-2
2 x 50 swim at 500 gp @ :40
1 x 25 swim ftp- check HR
1 x 50 easy choice
:30 rest
2 x 50 swim at 500 gp @ :10 rest
1 x 25 swim ftp- check HR
1 x 50 easy choice
1:00 rest

1 x 125 @ 2:00- go swim/drill by 25's
2 x 50 swim at 500 gp @ :40
1 x 25 swim ftp- check HR
:30 rest
2 x 50 swim at 500 gp @ :10 rest
1 x 25 swim ftp- check HR
1 x 50 easy
:30 rest
2 x 50 swim at 500 gp @ :40
1 x 25 swim ftp- check HR
1 x 75 easy choice
1:00 rest

Finish up with...
600 pull w/choice equip as follows:
  odd 100's- desc 1-3 to what you can(5th 100 should be legit here)
  even 100's- cruise w/long/even strokes
Check HR

Warmdown as needed before you get out. Take good care of yourselves away from the pool and spend a few minutes each day visualizing your races in Hampton. Have a great day!

Tuesday, February 4, 2025- written for SCY (GMU- 200 group)

300/200
1:00 rest

3 rounds of:
  2 x 75 @ 1:10- dr/k/dr by 25's
  4 x 25 @ :35 as follows-
    1-2, swim 15y fast/10y drill
    #3- all drill
    #4- all swim fast
  1 x 100 kick on back @ 2:00, get time & desc 1-3
No additional rest between rounds
Change strokes for 75's/25's from round to round (free/no free/choice by round)
After 3rd rd...

2 rounds of:
  4 x 50 @ :55 as follows-
    1-2, swim/kick by 25's desc 1-2
    #3- swim a 75 free @ :55 (SAME interval as 50's swim/kick)
    #4- swim/kick by 25's (same stroke as 1st 2 x 50), fastest of the bunch
  No rest between rounds
  Go free and then no free in 2nd round for 50's swim/kick
Check HR, then 1:00 rest

4x:
  4 x 25 @ :35 (odds, build/evens, swim 15y max 10y drill)
  2 x 50 swim; #1 @ :45, and #2 @ 1:00
  No rest between rounds
50's are as follows:
Rd1- #1 fast turn; #2 smooth on the way/add kick on 2nd 25
Rd2- #1 smooth on the way/add kick on 2nd 25; #2 build into fast turn/hold speed on 2nd 25
Rd3- #1 build into fast turn/hold speed on 2nd 25; #2 swim at 200 goal pace + :01
Rd4- #1 swim at 200 gp + :01; #2 swim at 200 gp
Check HR

Finish up with...

1 x 600 pull w/choice equipment as follows:
  150- go 50 fast/100 smooth & long
  150- go 100 fast/50 smooth & long
  150- all fast pull, but not sloppy
    Check HR
  150 all long & smooth, drill if you'd like
Check HR again

Warmdown a s needed before you get out. Make sure you're visualizing your races down in Hampton- two weeks from today we leave for the meet. Get excited to race!

Tuesday, February 4, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

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

3x:
  2 x 75 @ 1:15- drill/kick/drill by 25's
  4 x 25 @ :35 as follows-
    1-2, swim 15y fast/10y drill
    #3- all drill
    #4- all swim fast
  1 x 100 @ 2:00 kick on back desc 1-3 to what you can
Check HR after each round
Go 1st rd free (75's/25's), then 2nd rd MRS (no free) and 3rd rd your choice (only one stroke)
1:00 rest after 3rd round, then...

3 rounds of:
  4 x 50 swim/kick by 25's @ :55, desc to what you can (#4 should be fast), except...
    #3 is actually a 75 swim freestyle @ :55, just make the interval ("JMI")
Go 50's swim/kick free in rd1, MRS in rd2 and your choice in rd3
Check HR then 50 easy after 3rd rd
1:00 rest


Two options today:

STROKE GROUP-
6 times through:
  2 x 25 drill @ :35 (MRS)
  1 x 100 swim free br3 or 4/2 @ 1:10 or 1:15 (SrP @ 1:30- strong 2nd 50)
  2 x 50 swim 200 gp in MRS (same as 25's drill) @ :50* (SrP @ :55)
  1 x 75 dr-sw-dr by 25's MRS (same as 50's & 25's drill) @ 1:30
  2 x 25 race max effort in MRS @ :10 rest (same stroke as 50's & 25's drill)
Check HR after each round, then out & back easy
*in 3rd & 6th rounds, the 50's goal pace are @ :10 rest
After 3rd & 6th rounds, go 150 drill/choice by 25's


DISTANCE-
3 times through...
  2x: {2 x 25 @ :25- swim free at 200 set up
        {2 x 50 swim strong/even free br3 or 4/2 @ :40
        {2 x 25 swim free @ :30- #1 is build to race pace, #2 is 15y max effort then 10y drill
      :20 extra rest
   1 x 250 swim free br3 or 4/2- long & strong, right around "200 set up" throughout; get time/HR
1:00 rest
2nd round the 250 is a 350 swim free, faster avg pace per 50
3rd round the 250 is a 450 swim free (from a dive), faster avg pace per 50


Warmdown a bit before you get out. Do an excellent job in school today and watch your email for any updates from Heather on schedule changes due to the weather on Wednesday Night/Thursfay Morning. Have a great day!

Monday, February 3, 2025- written for SCY (GMU distance crew)

300/200
1:00 rest

8 x 75 @ 1:10 odds/evens as follows:
  odds, 25 dolph kick w/bds, 50 drill choice
  evens, all kick w/bds desc 1-4 to fast (go @ 1:20 if needed)
8 x 50 in 2 sets of 4:
  1-3, swim IM order by 25's @ :45- fast turns throughout
  #4- swim freestyle @ :35, go smooth/add kick by 25's
1:00 rest after #8, check HR


2 big rounds of:
  8* x 25 as follows:
    1-2, swim @ :25 (go 200 setup/add kick & go by 25's)
    #3- catchup free drill w/overkick @ :40
    #4- fast udk from a dive @ :30
    *2nd set of 4 x 25 are no free (swim & drill)
  1 x 250+ swim long & strong free, get time & figure avg time per 50
  Check HR/50 easy, then...
  8 x 25/350, then...
  8 x 25/450 swim from a dive
The avg pace per 50 for the 350/450 gets faster- not necessarily max effort on the 450, but faster
In 2nd rd, the 250/350/450 are pulling with choice equip


With fins, finish up with AMRAP:
3 x 75 swim desc 1-3 to max effort @ 1:30
  On #3, get time, then :10 rest after the 75, then finish with 25 fast udk, get time
  (Goal is to be faster than 100y best time on broken 100 at the end)


Warmdown as needed before you get out. Stay on top of your classwork and start visualizing your races down in Hampton. Have a great day!

Monday, February 3, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

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

With shnorkels:
  4 x 100 @ 1:45- go 50 ra2 la2 free drill/50 superhero kick
  4 x 75 @ 1:10- go 50 fist free drill/25 swim free fast & long stroke
Check HR, then take shnorkel off
50 easy on your back
1:00 rest

 3 total rounds of the following:

  4x {1* x 25 kick fast for time w/boards- these are partner kick, all @ :50
       {1 x 50 easy kick on back @ :50- focus on the udk's
  *add 1 x 25 up to 4 x 25- all partner kick, all fast and always @ :50
  After 50 on back in 4th round...
  1 x 100 kick for time w/board @ 2:00- same stroke as 25's kick
  1 x 150 swim free for time:
    Rd1, desc 3 x 50 to what you can
    Rd2, go 75 long & strong/75 add kick & go
    Rd3, from a dive for time
1:00 rest between rounds

If there is time, we'll go some 25's with the fins before you get out.


Warmdown a bit before you go. Do an excellent job in school today, get excited to race this weekend at our MAKOS Qualifier. Have a great day!

Monday, February 3, 2025

Sunday, February 2, 2025- written for LCM @ St James (Sr Blue)

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

With fins:
12 x 50 in sets of 4:
  1-2, choice drill @ 1:00
  3- kick on back @ :50
  4- kick @ :40
Check HR after #12, then fins off & go 100 easy
1:00 rest

BIG set of 50's- at least 20 (maybe 24?!?)...

2 x 50 swim free br3 or 4/2 @ :50
  #1, smooth & long, make interval
  #2- giddyup your kick to get under :35
2 x 50 swim in MRS @ 1:00* descend these 1-2 as long as you can...then, JMI
*interval gets :05 faster by round, everybody should make 2 @ :40; any takers for :35?!?

With buoys & shnorkels...
300 pull free- 100 smooth & even, 50 build; 100 smooth & even, 50 fast
Check HR, 1:00 rest

With fins, until 12p, finish up with...
  1 x 100 kick build to fast/drill by 50's @ 2:00
  1 x 50 swim free max effort @ :45
Go 2 rounds free, 2 rounds no free, 2 rounds your choice

Go 2-3 15m sprints from a dive before you go.

Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Regular schedule this week, then our MAKO Qualifier at GMU on Saturday & Sunday (and the Distance Meet on Sunday Morning!). Have a great day!

Saturday, February 1, 2025- written for SCY (Sr Blue & Sr Prep @ GMU)

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

2 times through:
  200 @ 3:30- go 50 kick/25 drill/50 kick faster/25 drill/50 kick fastest (kick on back)
  4 x 50 swim strong & even free br3 or 4/2 @ :45 (@ :40 in Rd2)
  9 x 25 @ :35* in sets of 2 swim/1 drill (go @ :30 for 4-6 and @ :25 for 7-9); desc swim 1-2's
  75 race free br3 or 4/2 (this will be IM from a dive in Rd2)
Check HR after each round, then 1:00 rest

With fins:
  12 x 25 @ :35-
  #1, choice backstroke drill
  2-3, sit & spin backstroke drill
Fins off and get right into...

1 x 150 kick/skulling by 25's
1:00 rest

3 rounds of:
  3 x 75 backstroke @ 1:10 (SrP @ 1:20)-
    #1&2, go 50 swim backstroke (desc 1-2), 25 drill backstroke
    #3- all swim fast backstroke
  1 x 175 swim IM (only 25 free)- get time & desc 1-3 (Rd3 will be from a dive)
1:00 rest between rounds

Until 12:15p, finish up with...
  (I'll go from lane to lane to work on starts with that particular lane)
With fins,
  25's @ :35 in sets of 3:
  1-2, 15y swim fast/10y drill
  #3- all swim FAST, max effort here!

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!

Sunday, February 2, 2025

Saturday, February 1, 2025- written for SCY (GMU distance crew- mile work)

300/200
1:00 rest

2x:
  2 x 175 @ 2:30- 
    75 dr-dr-kick (by 25's)
    75 sw-sw faster-kick (by 25's)
    25 fast udk from a dive
  3 x 50 swim/kick by 25's @ :50, desc 1-3 (same stroke as drilling on 175's)
  No rest between rounds
  Go free in 1st rd, no free in 2nd rd

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

11 x 75 as follows:
  odds, swim IM (no free) @ 1:10- get time & desc 1-6 to something juicy
  evens, swim free br3 or 4/2 @ 1:00- add big kick for last 25 & change gears
Check HR after #11, then 75 easy
1:00 rest


30 x 100 as follows:

4x: 
  1 x 50 @ :40- 25 cruise/25 add kick
  3 x 50 swim at mile goal pace @ :40
  1 x 25 swim faster than goal pace- get time & check HR, all @ :30
  1 x 25 cup or ra2 la2 free drill @ 1:00
No rest between rounds
200 easy pull after 4th round
1:00 rest

5x:
  100 cruise @ 1:10
  100 swim at mile goal pace @ 1:20
Check HR after 5th rd, then 200 easy choice

 3x:
  100 cruise @ 1;10
  2 x 50 swim at mile goal pace @ :10 rest (all @ 1:20)
  75 swim faster than goal pace @ 1:00
  Check HR, then...
  25 easy @ 1:00
50 easy after 3rd round, then we'll wrap it up with...

100 race from a dive!

Warmdown as needed before you get out. Take good care of yourselves away from the pool & start visualizing your races down at Hampton. Have a great weekend!

Friday, January 31, 2025- written for SCY (GMU- 100 stroke group)

300/200
1:00 rest

2 times through:
  2 x 75 @ 1:15- 50 kick on back, 25 fast udk from a dive
  6* x 25 kick w/bds @ :30
    odds, 15y fast/10y easy
    evens, all fast
   go middle 2 x 25 on back
*in Rd2, the 6 x 25 are swim (same odds & evens), one stroke only
1:00 rest after Rd2, check HR


3 times through:
  2 x 25 stroke drill @ :30
  3 x 50 swim free (or back)- go @ :45/:35/:45, by 50's
  2* x 25 jungle sprints @ :40
Check HR after each round, then 1:00 rest
*in 2nd round, go 4 x 25 jungle sprints @ :50
  in 3rd round, go 6 x 25 jungle sprints @ 1:00
After 3rd rd, continue right into...

1 x 450- 300 pull w/shnorkel & choice equip, then 150 drill/skulling by 25's
1:00 rest


In heats with active recovery in between...

BROKEN 100- go 25 from a dive/:15 rest/75 from a push
  *You need to be faster than your current 100 best time in order to move on to the 75
  *If you're not faster than your current 100 best time, you'll do it again (Rd 2 is 25/50/25 @ :10r)

BROKEN 75- go 25 from a dive/:10 rest/50 from a push
  *you need to be faster than your avg split per 25 (at the 75 of your 100 best time) to move on to the 50
  *If you're not faster than your 75 split of 100 best time, you'll do it again (50 from a dive/:10r/25)
  *anybody who did a second Broken 100 (25/50/25) need to be faster than current best 100 to move on

50 from a dive- how fast can you be?!?
  *anybody who is repeating the 75 goes dive 50/:10r/25 from a push
  *anybody who is going a 3rd broken 100 goes 4 x 25 @ :10r (1st 25 from a dive, others from a push)


Warmdown as needed before you get out. Take good care of yourselves away from the pool & stay on top of your classwork. Big day tomorrow morning, be ready!

  

Friday, January 31, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we did a set of 25's working on the fly breathing. Then...

RACE DAY Set-
(all 3 x 100 in MRS, no free)

3 x Broken 100's in heats (approximately every 7-8 minutes):
  #1- 75 from a dive/:10 rest/25 from a push
    (250 active recovery)
  #2- 50 from a dive/:10 rest/50 from a push
    (250 active recovery)
  #3- 25 from a dive/:15 rest/75 from a push
    (250 active recovery)

Part II-
  Everybody was given the option to go either of the following:

A) 4 x 25 race w/fins, get avg time (@ :40), then 50 swim fast (avg 25 time X 2 is the goal)

Or...

B) 1 x 100 swim free br3 or 4/2 @ 1:25* (2nd 50 big kick)
     1 x 50 swim fast in MRS (no free)- goal is faster than 200 goal pace- this is @ 1:00
    *interval for the 100 swim free gets :05 faster by round, trying to hold on to that speed on the 50


Warmdown before you get out. Do an excellent job in school today and get excited to race next weekend at our MAKO Qualifier (and the Distance Meet)! Regular workout schedule this weekend. Have a great day!

Thursday, January 30, 2025- written for SCY (GMU distance crew, 500 work)

300/200
1:00 rest

18 x 75 in sets of 6 as follows:
  1-2, dr/k/dr by 25's @ 1:10
  3-4, sw/k/sw faster by 25's @ 1:05
  5-6, swim free* @ :55, desc 1-2
*Rd2, IM swim on #'s 5-6 @ 1:00, desc 1-2
*Rd3, all kick w/bds @ 1:15, desc 1-2
Check HR after each round. After Rd3, continue into...

3x:
  4 x 50-
    1-2, swim free @ :40 at 500 goal pace + :02
    #3- all kick free w/bds, fast/ez by 25's @ :50
    #4- swim free @ :40 at 500 gp + :01
  1 x 125 swim free as follows:
    Rd1- 75 long & strong/last 50 add kick & change gears
    Rd2- go 50 long & strong/last 75 add kick & change gears
    Rd3- swim giddyup the kick & see what you can go
:30 rest between rounds, check HR
After 3rd round...
50 easy, then...

3 x 100 swim free @ 1:20 best average (#1 from a dive, 2&3 from a push)
Get HR, then right into...
1 x 350- 200 pull free w/shnorkel & choice equip, then 150 drill/kick by 25's
1:00 rest


3 times through:
(All goal pace is at 500 pace...)
  1 x 75 swim free @ 1:00- add big kick on last 25
  3 x 25 swim at 500 gp @ :25
  1 x 50 swim faster than 500 gp- get time & check HR, then 50 easy
  :30 rest
  4 x 50 swim at 500 gp @ :40
  2 x 25 race @ :10 rest- finishing speed here!
Check HR, then right into...
1 x 250- odd 50's drill/even 50's choice
1:00 rest between rounds


Warmdown as needed before you get out. Be sure to stay on top of your classwork heading into the conference meet- you don't want to be worried about your grades while we're at the meet. Have a great day!

Friday, July 4th, 2025- written for SCM/outdoors at Fairfax Pool (Sr Blue @ 6a)

Meet Warmup... With fins:   16 x 25 @ :40-     1-2, fly pull free kick drill (head down before hands come around)     #3, swim fly build to ...