Thursday, March 27, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

Anybody going to Sectionals-

  

  Meet Warmup; then...

  12 x 50 in sets of 3:

    1-2, swim IM order by 25's @ :50, fast turns (no free)

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

    Check HR after #12, then 50 easy

  With fins:

    24 x 25 @ :40- "the usual," in sets of 4 (change strokes every 4 x 25)

  Finish up with...

    4 (or 5) 15m sprints from a dive

  Warmdown a bit before you head out. Drink plenty of water on your trip down to Christiansburg             today, get excited to race! See you at the pool.

Everybody else-

With fins, 4 rounds of:

  1 x 100 @ 1:40, by 25's go dr-k-dr-kick free on back arms pointed up (straight up!)

  2 x 25 drill @ :30 (same stroke as 100)

  1 x 75 sw-k-sw faster @ 1:15 (same stroke as 25's drill)

  1 x 25 fast udk on stomach from a dive @ :35- goal is to be under :15

  No rest between rounds.

  Go 2 rounds free, then 2 rounds MRS (no free)

Check HR after 4th round, then take fins off & go a 50 easy

1:00 rest

3 times through:

  1 x 100 @ 1:40- 25 dolph kick w/bds build, 75 swim free br3 or 4/2, desc 25's 1-3

  2 x 50 swim/kick by 25's @ :50, desc 1-2 to fast- these are in your MRS (no free)

  1 x 100 @ 1:40- 75 swim free br3 or 4/2 (50 smooth & long/25 big kick), last 25 kick wbds fast

  1 x 125 swim free @ 1:30-

    75 long & strong

    50 add kick & go!

Get your time for the 125, then quickly get out for...

  75 from a dive, desc 25's to max effort:

    Rd1, free

    Rd2, IM (build/tempo/kick, by 25's)

    Rd3 in MRS, no free

Out & back easy after each round

Until 6:30a...

  75 swim free @ 1:10- must be under :50, go 50/75

  3 x 50 swim at 200 gp @ :50* (3rd & 6th rds are @ :10 rest)- MRS here, no free

  After #3, hop out for...

  1 x 25 race from a dive in MRS (same stroke as 50's gp)

Check HR after each round

Warmdown a bit before you get out. Do an excellent job in school today & remember the workout schedule for the weekend: regular Friday AM w/Jackson, then regular Saturday AM w/Logan (10:30a). NO WORKOUT ON SUNDAY. Do a great job the next couple of days, see you on Monday. Have a great day!

Tuesday, March 25, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

2x:

  2 x 75 @ 1:20- drill/kick on back/dolph kick wbds, by 25's

  2 x 75 @ 1:15- drill/swim/drill by 25's, build the swim

  2 x 100 swim/kick wbds by 50's @ 1:40, desc 1-2

Check HR after each round

Go 1st rd free, 2nd rd in MRS no free

1:00 rest after 2nd rd, then...

Anybody leaving for ISCA today only does one round of the following:

2 times through, everything @ :55...

  50 sw/k

   75 swim free- 50 smooth & long/25 add kick

  50 sw/k faster

   75 swim free- 25 smooth & long/50 add kick

  50 sw/k fastest of the bunch

   75 swim free, giddyup & get time; then hop out immediately for...

  25 race udk (from a dive)- goal is under :15!

Check HR then out/back easy

50's swim/kick in 1st rd are in MRS (no free), in 2nd rd they're choice (only one stroke)

STROKE SET-

6 rounds of:

  2 x 25 drill in MRS @ :40

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

  2 x 50 swim at 200 goal pace in MRS (same stroke as 25's drill) @ :50 (3rd/6th rds @ :10 rest)

Check HR after 2nd 50 gp, then out & back @ 1:00

After 3rd & 6th round...

1 x 300- 200 pull free w/shnorkel & buoy (paddles if you'd like)/100 drill-choice by 25's

1:00 rest after 3rd & 6th rounds

Finish up with...

  15m sprints from a dive- go 3 each of MRS/free/choice

DISTANCE-

  150 cruise free

    300 swim strong/even, get time

:30 rest

  150 cruise free

    300 swim bigger kick on last 150

:30 rest

  150 cruise free

    300 swim free as fast as you can while keeping 100's even

:30 rest

  150 choice (can be pull, drill, kick, etc...)

    300 race from a dive- empty the tank here

Check HR, then...

450 pull free w/choice equipment- loosen up, but hold your stroke together, nothing sloppy

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at Sectionals or St. Pete's. Remember- regular workout on Thursday; regular workout on Friday w/Jackson; regular workout on Saturday w/Logan; NO WORKOUT ANYWHERE ON SUNDAY. Regular workout next Monday as well. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

Everybody together-

With shnorkels & boards, 2 rounds of:

  2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 kick free build w/boards

  2 x 75 @ 1:20- 25 kick free fast, 50 swim free (desc 50 swim 1-2)

  6 x 25 kick w/bds @ :40- can be partner kick if you'd like:

    odds, 15y race/fwd ss/10y easy

    evens- all kick max effort

Check HR after each round

In 2nd round, drill & swim can be in MRS (w/out shnorkel), but put it on for 25's kick

50 easy after 2nd round

ANYBODY WHO RACED THIS WEEKEND-

  Swimdown from the meet: 20/12/10, all @ 2:00 rest; then..."best/least-best/different or better" talks

ANYBODY LEAVING TOMORROW FOR ISCA-

  24 x 25 w/fins @ :40- "the usual" in sets of 4

EVERYBODY ELSE-

3x:

  100 @ 1:25- 25 kick build wboards/75 swim choice

  100 @ 1:25- 75 swim choice/25 kick wboards max effort

  100 swim free br3 or 4/2 @ 1:10- JMI, but nothing sloppy

  2 x 75 kick w/bds max effort @ 2:00-

    #1- 50 kick/:10 rest/25 kick, get time 

    #2- 25 kick/:10 rest/50 kick, goal is to be faster than than 1st 75

Check HR, then out & back easy @ 1:30 (no additional rest between rounds)

After 3rd round go 50 easy

1:00 rest

Finish up with...

AMRAP-

  150 swim free br3 or 4/2, desc 50's 1-3 (hand touch at 100, get time); in even rds go 75/75 (ht @ 75)

  Put fins on for...

  3 x 25 fast udk to 15y/last 10y max effort surface kick, all @ :40 (goal is under :13 seconds)

  1 x 75 race in MRS @ 2:00- max effort here (freestyle by special dispensation only)

  Check HR after each 75 then take fins off for the next round

Warmdown a bit before you get out. Do an excellent job in school today, get excited to race at your last SCY meet of the year. Have a great day!

Saturday, March 22, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels, 2 times through:

  75 @ 1:20- fist free pull

  75 @ 1:20- 25 free pull/50 fist free pull

  75 @ 1:20- 50 free pull/25 fist free pull

  75 @ 1:00- all pull free, JMI

No rest between rounds, but drop buoy for 2nd round (keep shnorkel)

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

150 fist free drill/25 skulling

Check HR again, drop shnorkel, put on fins

With fins, 3 rounds of:

  3 x 25 fly pull free kick drill @ :35*

  1 x 50 kick fast free on back @ :35

  No rest between rounds

  *interval gets :05 faster by round (3rd rd all @ :25)

Check HR after 3rd rd, then fins off & 50 easy

12 x 50 swim free br3 or 4/2 as follows:

  3 @ :45

  2 @ :40

  1 @ :35

  1 @ :45

  2 @ :40

  3 @ :35

Check HR, then 50 easy

SrP, add :05 to each interval (starting on :50, goes down to :40)

1:00 rest

Anybody going to ISCA Senior Meet next week:

  Move to lanes 6-7 for 24 x 25 w/fins ("the usual")

Everybody else- 

3x:

3 x 75 @ 1:10- 25 swim fly/50 swim backstroke (build/tempo), start smooth & long, then desc

1 x 150 @ 2:30-

  125 swim free (75 smooth/add kick for last 50)- gets faster by round

  25 kick w/bd max effort

Hop out for...

1 x 175 IM from a dive (skip last 25 free)- get time (about 85-90% effort)

Check HR, then 1:00 rest

In 2nd rd, 75's are 50 back/25 breast @ 1:10 (tempo/kick); IM fad is 225 (75 free on the end)

In 3rd rd, 75's are 25 back/50 breast @ 1:15 (kick/kick); IM fad is 350 (75 of each stroke/50 kick bds)

Goal is to be faster on the 350IM than your 400 IM goal time

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- you don't want to be worried about your classwork when you're trying to swim fast as blazes in Florida. Regular workout on Monday Morning here at GMU (nothing tomorrow), have a great day!

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

Meet Warmup, then..

RACE DAY!!

Lots going on today-

  If you're racing this weekend at the Mako Spring Fling, go the following:

     * Meet Warmup

     * 24 x 25 w/fins @ :40- "the usual" in sets of 4 (odd rounds of 4 are free, even rounds no free)

     * three 15y sprints from a dive- be explosive with your breakouts

     * warmdown & be on your way

     * be on deck at the StJ by 1p both Sat & Sun; regular workout Monday 3/24, meet swimdown

  For anybody racing at ISCA Sr Meet/Sectionals/ISCA Age Group meets:

    * Meet Warmup

    *RACE DAY set-

      4 x 100 broken from a dive: 75/:10 rest/25, all in MRS(+), keep track of times

        (+) anybody racing the 400 IM at Sectionals will go 75 breast (dive)/:10 rest/25 free (push),

              be faster (per 100) than avg 100 goal time of 400 IM (ex: goal=4:35, be 1:08 or faster)

      8-10 minutes active recovery, then...

      4 x 75 broken from a dive (same stroke as 100's): 25(dive)/:10 rest/50 (push)-

              goal is to be faster than your straight 75 time from the 100's

      8-10 minutes active recovery

      If there is time-

      75 for time- straight race yo, from a dive!

      Distance Set-

       3 x 300 swim at 5:00-

         1) 100 swim fast/200 cruise- hand touch at 100 for time

         2) 200 swim fast/100 cruise- hand touch at 200 for time

         3) 300 swim fast, get time

        8-10 minutes active rest, then...

        Two options-

        A) 4 x 75 race @ :20 rest, get each time- goal is to be faster than 300 time

        B) 6 x 100 race @ 1:20 (1:30 if necessary)- goal is to hold faster than avg time from 1st 600

  Anybody NOT racing this weekend- 

    *Workout on Saturday is 10:30a-12:15p @ GMU

    *NO WORKOUT ANYWHERE ON SUNDAY 3/23

    *Regular workout on Monday Morning, 3/24 (@ GMU)

  Anybody traveling to St. Pete's for the ISCA Age Group Meet (April 2-5)-

    *Informational meeting at Heather's house on Sat (3/22) to review expectations for the meet

    *Both you and (one of) your parents should plan to attend

Thanks for being on top of all these moving parts! Email me at erikcollins19@gmail.com if you have any questions (text 301-980-4747 in an emergency). Get excited for the next few weeks!

Thursday, March 20, 2025-written for SCY @ GMU (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 2x through:

  3 x 75 @ 1:15, drill-kick-drill by 25's

  1 x 125 @ 2:00, swim-kick-swim-kick-swim by 25's, desc the 25's swim

No rest between rounds

Go 1st rd free and 2nd rd in MRS (no free)

After 2nd rd...

Fins off/100 easy drill/choice by 25's

1:00 rest

1 x 250 swim free br3 or 4/2- smooth & long, get time @ 3:30

2 x 75 @ 1:10- 25 swim in MRS (build)/50 swim choice (can be free)

2 x 75 @ 1:20- 25 kick w/bds, 50 swim in MRS (no free)- get time, desc 1-2 to what you can

1 x 250 swim free br3 or 4/2- long & strong, get time- faster than 1st 250, @ 3:30

2 x 75 @ 1:10- as above

2 x 75 @ 1:20- as above, desc to faster

1 x 250 swim free br3 or 4/2- fastest of the day, giddyup the kick, get time

Check HR, then 50 easy

1:00 rest

Anybody RACING this weekend-

With fins:

  3 x 150 swim free br3 or 4/2 @ 2:40, desc to max effort

  3 x 75 swim in MRS (no free) @ 1:30, desc 1-3 to max effort

  3 x 50 @ 1:10- 25 udk (LUNGBUSTER)/25 swim, can be choice stroke (but same for all 3), 

    desc 1-3 to max effort- goal should be 50 free best time or faster on #3

Take fins off & go 50 easy

1:00 rest

Finish up with...

  24 x 25 @ :40 (NO fins)- the usual in sets of 4; go odd rds of 4 free, even rds of 4 NO FREE

Anybody NOT racing this weekend-

  5 x 50 swim smooth & long free @ :50- get avg time

  1 x 75 swim choice no free, should be about 90% effort, @ 1:30

  5 x 50 swim long & strong free br3 or 4/2 @ :45- hold faster avg than 50's @ :50

  2 x 75 swim choice no free- same 90% effort, but for 2 of them, still @ 1:30

  5 x 50 swim free br3 or 4/2 @ :40- fastest avg of the set, but not sloppy

  3 x 75 swim choice no free @ 1:30- same 90% effort

Check HR, then 75 easy

1:00 rest

Finish up with...

(swim back easy in the bulkhead lane and then get right up again, we'll keep this moving)

  3 x 25 from a dive, swim at 200 set up

  3 x 25 from a dive, swim at 200 goal pace

  3 x 25 from a dive, swim max effort

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, March 18, 2025- written for SCY @ Oakmont (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

Quick warmup today so we can get to the stroke set we couldn't do on Saturday (modified a bit)...

BACKSTROKE:

5x:

  1 x 125 swim free br3 or 4/2 @ 1:50- go 75 cruise/50 add big kick (can be backstroke)

  1* x 75 race backstroke @ 1:10, get time

  *add 1 x 75 in each round (can be @ 1:15 if necessary, but try 1:10 for Rds 1-2)

  No rest between rounds, check HR after last 75 in each round

After 5th round...

1 x 600- 300 pull free w/shnorkels & buoys (paddles if you'd like), then 300 drill/kick by 50's

1:00 rest

Finish up with...

3 x 125 swim backstroke desc 1-3 to max effort @ 2:00

Butterflyers/Breaststrokers-

6* times through:

  2 x 25 stroke drill @ :40

  1 x 25 swim MRS at 200 setup @ :40

  1 x 50 swim MRS at 200 goal pace @ :50

  1 x 25 swim MRS max effort @ :40

  2 x 50 swim freestyle br3 or 4/2 @ :50- 2nd gear, but nothing sloppy

  No rest between rounds, check HR after 25 swim max effort & 2nd 50 swim free

  *3rd & 6th rounds the 25/50/25 are @ :10 rest (all @ 2:10)

After 6th round...

150 drill/choice by 25's

1:00 rest

Finish up with...

BROKEN 100 from a dive (same stroke as 6 rounds above)-  25/50/25, all @ :10 rest

Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for driving you all over the world for workout. Watch your email for updates on Thursday workouts. Have a great day!

Monday, March 17, 2025- written for SCY @ StJ (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20-

  1-2, drill/kick/drill by 25's

  3-4, kick/swim/kick by 25's

Go 1-4 free, 5-8 no free (one stroke only)

1:00 rest, check HR

ANYBODY WHO RACED AT 14&U CHAMPS...

  Swimdown from the meet: 20/12/10, all @ 2:00 rest

  Then we'll start our "best/least-best/differently or better" talks

Everybody else...

3 rounds each:

  1 x 75 @ 1:20- 25 dolph kick w/bds, 50 swim long & strong free br3 or 4/2

  1 x 25 kick free max effort w/bds @ :40*

  *25 kick is @ :30 in 2nd rd and @ :20 in 3rd rd

  No rest between rounds, check HR after 3rd rd

  1 x 125 pull free w/shnorkel & buoy (pads if you'd like) @ 1:50- go 75 cruise/50 increase tempo

  1 x 75 kick free w/face in water (hold buoy out front) @ 1:30- get time, desc 1-3

  No rest between rounds, check HR after 3rd rd

  1 x 125 swim free w/shnorkel @ 1:40- 75 cruise/50 add kick & change gears

  3 x 25* fast "superhero" kick @ :45/:35/:25- by 25's

  *25's kick in 2nd rd are @ :40/:30/:20 and in 3rd rd they're @ :35/:25/:15

  No rest between rounds, check HR after 3rd rd

150 easy drill/skulling by 25's

1:00 rest

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

4 x 25 partner kick sprint @ :40 (change kick with each round, but all fast)

One at a time for...

1 x 50 swim fast in MRS, no free @ 1:00

No rest between rounds, check HR after each 50 swim

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at the MAKO meet. Watch your email for schedule updates regarding workouts the rest of the week. Have a great day!

Sunday, March 16, 2025- written for LCM @ StJ (Sr Blue w/Heather)

1 x 600- 300/200/100

1:00 rest

50's are w/fins, 100's are withOUT fins...

6 x 50 @ 1:00-

  odds, ra2 la2 free drill

  evens, swim 35m free (build), 15m fast udk

2 x 100 swim free br3 or 4/2 @ 1:40, desc 1-2 to what you can

6 x 50 @ 1:00-

  odds, drill in MRS (no free)

  evens, kick on back desc 1-3

2 x 100 swim free/MRS by 50's @ 1:40, desc 1-2

6 x 50-

  odds, kick fast on back @ :50- as far as you can UDK on stomach

  evens, swim fast to 25m, then drill 25m (all in MRS, no free) @ 1:00

2 x 100 swim/kick by 50's in MRS (no free), desc 1-2 @ 1:50 (@ 2:00 if needed for breaststroke)

1:00 rest, check HR

4 rounds of:

  2 x 150 @ 2:20 pull free w/shnorkel & buoy, paddles if you'd like, desc 1-2

  3* x 50 swim in MRS @ 1:00, desc 1-3 to 200 goal pace

  *add 1 x 50 gp in each rd; so 2nd rd is desc 1-3 to gp, hold for #4 gp; 3rd rd is desc to gp, hold 4-5

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

With fins, finish up with...

AMRAP of:

6 x 50-

  odds, kick on back FAST @ :50

  evens, swim @ 1:10 desc 1-3 to max effort

Go free/MRS no free/choice (only one stroke) by rounds of 6

Warmdown a bit before you get out. Do an excellent job with your HW & make sure you're ready for the week ahead at school. Be sure to thank Heather for running workout today, watch your email for updates on the schedule this week. Have a great day!

Saturday, March 15, 2025- written for SCY (SR Blue @ GMU w/Heather)

1 x 600- 300/200/100

1:00 rest

4 x 100 @ 1:40- go drill/kick on back by 50's, no free (4 fast udk's throughout)

6 x 25 odds & evens-

  odds, choice backstroke drill @ :35

  evens, kick fast on back @ :25

3 x 100 @ 1:30- go swim/kick by 50's desc 1-3, same stroke as 1st 4 x 100

12 x 25 in sets of 4:

  1-4, swim 15y fast/10y drill (same stroke)

  5-8, all kick choice on stomach (superhero style), but 15y fast udk

  9-12, swim choice (one stroke only) desc 1-4 @ :25

Check HR, then 50 easy

1:00 rest

8 x 25 drill in MRS (no free) @ :35, #'s 3/5/7 are swim fast breakout/fast to 15y/max effort by 25's

:30 rest, get ready...

5 times through:

  1 x 250 swim free br3 or 4/2 (can be backstroke by "special dispensation")

  1* x 75 swim fast backstroke @ 1:10 (can be @ 1:15 if needed); breast/fly go @ 1:20, get time

  No rest between rounds

  *add 1 x 75 each round up to 3 x 75 (go 3 x 75 just once), then back down to 1 x 75

Check HR after 75's

After 5th round...

1 x 300 easy choice pull/drill/kick, however you'd like- but nothing sloppy & keep moving

1:00 rest

3 x 125 swim backstroke desc 1-3 to max effort @ 2:00 

  (breaststrokers & flyers can go w/fins, OR go 75's w/OUT fins, all @ the same 2:00 desc to fast)

Warmdown a bit before you get out & enjoy your day off tomorrow. Be sure to thank Heather for running workout & do an excellent job with your HW this weekend. Regular schedule back at GMU on Monday, big week next week. Have a great day!

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

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we got into two rounds** of the following:

3 x 75 @ 3:00 race from a dive- all in MRS (no free)

  *get each time & figure avg time

After #3...

5 minutes active recovery; double avg time from 75's (for 150 time)

1:00 rest, then...

1 x 150 race from a dive- can you be within :02 of your 75 avg (x2)?

5 minutes active recovery

1:00 rest

3 x 75 @ 3:00 race from a dive- same stroke as above, get time/figure avg & double it (for 150 time)

5 minutes active recovery

1:00 rest

BROKEN 150: 3 x 50 race @ :10 rest (same stroke as 3 x 75)

  1st 50 from a dive, 2nd & 3rd from a push

  Can you be faster than your 75 avg (x2)?

5 minutes active recovery

1:00 rest

**2nd round can be free

Warmdown a bit before you get out. Do an excellent job in school today & remember, workout tomorrow is here at GMU (10:30a-12:15p); NO WORKOUT ON SUNDAY. Have a great day!

Thursday, March 13, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

For anybody racing this weekend (14&U @ UMD)-

Meet Warmup

1:00 rest

18 x 50 in sets of 6 as follows:

  1- drill @ 1:10

  2-3, sw/k by 25's desc 1-2 @ :50 (same stroke as 1st 50 drill)

  #4, 2 x 25 kick w/bds @ :40 (1st 25 is 10y fast/15y easy; 2nd 25 is 15y fast/10y easy)

  5-6, swim free br3 or 4/2 @ :40 (#5 is cruise/not sloppy, #6 is strong/even)

Change strokes on #'s 1-3 by round

Check HR after #18, then 100 easy choice

1:00 rest

With fins, finish up with...

  24 x 25 @ :40- "the usual" in sets of 4 (odd rounds of four are free, even rounds no free)

Fins off, work on starts before you go.

Get excited to race this weekend at UMD!!

Everybody else...

12 x 75 in sets of 4:

  1-2, kick/drill/kick faster by 25's @ 1:20

  3-4, 25 kick w/bds, 50 swim @ 1:10, desc these 1-2; same stroke as 1st 2 x 75

Go free/MRS no free/choice (one stroke) by 4's

1:00 rest, check HR

3 rounds:

  3* x 50 swim IM order by 25's @ :50- fast turns throughout (*add 1 x 50 free to each round, @ :40)

  1 x 75 @ 1:20 in MRS- swim/kick/swim faster by 25's, check HR

  1 x 125* swim free br3 or 4/2- get time & check HR @ 1:35/1:25/1:15 by round)

  No extra rest between rounds

Check HR, then 50 easy after 3rd round

4++ times through:

  4 x 50 swim at 2nd 50 split of 100 goal time @ :50* in MRS (*gets :05 slower per round)

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

  1 x 50 kick fast for time w/boards @ 1:10 (add 1 x 50 kick per round)- get time

  Check HR after each round, then 50 easy 

++in 4th round, instead of 4 x 50 kick @ 1:10, we'll go a straight 150 kick for time

No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at UMD. REGULAR WORKOUT TOMORROW MORNING HERE AT GMU. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:40/1:30- 

  odds, dr-k-dr-skulling by 25's

  evens, swim/kick by 50's- get time & desc 1-3

Check HR

1:00 rest

4 times through:

  4 x 25-

    1-2, drill @ :35

    #3, swim build to race pace @ :35

    #4, from a dive- fast udk to 15y then max effort to the wall

  2 x 50 swim/kick by 25's @ :50, desc 1-2 (same stroke as 25's)

  1 x 150 swim free br3 or 4/2; by round...

    1st rd, desc 50's 1-3

    2nd rd, go 75 long & strong/75 add kick

    3rd/4th rds- swim fast, get time

Go 1st 2 rounds (25's/50's sw-k) in MRS, rds 3&4 in MRS

1:00 rest between rounds

Pace Work-

4 rounds:

  1 x 50 @ 1:30- skulling/drill by 25's

  1 x 75 swim free br3 or 4/2 @ :55 (SrP @ 1:00)

  1 x 25 swim in MRS from a dive @ 1:00- fast breakout & max effort to 20y, then easy

  7* x 50 swim MRS @ :50 (SrP @ :55), these are different by round-

    Rd1, odd 50's cruise/even 50's at 200 goal pace

    Rd2, go 6 x 50: 2 cruise/2 at 200 gp/2 at max effort @ :10 rest

    Rd3, go 5 x 50: 2 at 200 gp/1 drill/2 swim max effort @ :10 rest

    Rd4, go 4 x 50 all swim at 200 gp (if you'd prefer :10 rest instead of :50, say so)

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

After 4th round...

1 x 125 easy choice, then...

MYSTERY SET

  Today we finished up with a single 75 race from a dive (can be your choice)

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off. Regular workout on Thursday and Friday (Check email for weekend schedule if you're not in the meet at UMD). Have a great day!

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

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20- go dr/k/dr by 25's, except #4/#8 are 3 x 25 swim @ :10 rest, desc to fast

  Go 1-4 free, 5-8 in MRS (no free)

150 kick on back/skulling by 25's

1:00 rest

Anybody who raced this past weekend...

20/12/10 swimdown from the meet- all @ 2:00 rest

  Start thinking about your "best/least-best/differently or better" talk for tomorrow

Finish up with your choice: 

  a) partner kick 25's w/boards- go 4 tombstone style and 4 choice

  b) 20 x 25 @ :40- "the usual" in sets of 4 w/fins

Everybody else...

6 times through:

  4 x 25 partner kick w/bds @ :40- go free k/fwd ss/dolph k, all fast; trade bds w/partner @ fwd ss

  2 x 75 swim free br3 or 4/2-

    #1 @ :55- go 50 long & strong/25 add kick, get time

    #2 @ 1:05- go 25 long & strong/50 add kick, faster than #1

  1 x 75* kick fast for time w/bds @ 2:00- get time, goal is to be faster than 100 free scy best time

  *in 3rd & 6th rounds, the 75 kick is 3 x 25 kick fast @ :10 rest, max effort

Check HR after each round, then out & back easy if you'd like

With fins, finish up with...

75's swim desc 1-3 @ 1:10/1:20/1:00- by 75's

Go 3 free, 3 no free, 3 choice

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

Saturday, March 8, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 in sets of 6:

  1-2, fly pull free kick drill @ :35

  #3, swim fast fly @ :35

  4-5, fly pull free kick drill @ :35

  #6, fast udk on stomach (1 breath!) @ 1:00

After #18, check HR, then take fins off & continue right into...

1 x 450- each 150 is...

  odd 25's- fly pull free kick drill

  even 25's- kick choice on back, except...

    #6 (last 25 in each 150) is swim fly fast from a dive

Check HR, then 50 easy

1:00 rest

3 times through:

  7 x 50 swim-

    odds, strong/even free br3 or 4/2 @ :40

    evens, fly/free by 25's @ :50*, desc 1-3 (*3rd round @ :45, still try to desc, not JMI)

  1 x 150 swim IM-

    25 fly/50 back/50 breast/25 kick free on back

    Get time & desc 1-3

    Check HR after each round, then out & back easy

150 kick/skulling by 25's after 3rd round

1:00 rest

Finish up with...

AMRAP:

  4 x 25 in MRS @ :40/:30/:30/:40

    #1&4 are drill @ :40

    #2 is swim build @ :40

    #3 is swim max effort @ :30

  1 x 100 swim free @ 1:10 (or @ 1:15 or @ 1:20)- JMI, but nothing sloppy

  2 x 50 swim MRS (no free) at 200 goal pace @ :50*

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

Check HR after each round

No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend at UMD. REMEMBER, no workout anywhere tomorrow (regular am workout on Monday here at GMU). Have a great day!

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

Meet Warmup, then...

RACE DAY!!

Lots going on today:

If you're racing today-

W/fins...

  24 x 25 @ :40, "the usual" in sets of 4, then warmdown

If you're racing this weekend (tomorrow or Sunday)-

W/fins...

  18 x 25 @ :35 fly drilling (2 fly pull free kick/1 swim fast), then swim easy before 2 x 25 from a dive

If you're racing next weekend/MAKO Spring Fling-

3* rounds of:

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

  1 x 75 race from a dive in MRS

  50 easy

  *in 2nd round, go 2 x 125/2 x 75;

    in 3rd round, go 1 x 125/3 x 75

If there is time...

75's swim w/fins @ 1:30 desc 1-3's

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in the upcoming meets. REMEMBER, workout this weekend is on SATURDAY ONLY, here at GMU (10:30-12p). NO WORKOUT ON SUNDAY. Have a great day!

Thursday, March 6, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

9 x 100 @ 1:40-

  odds, swim/kick by 50's, kick is w/bds; get time & desc 1-5

  evens, same stroke as odds- but go dr/k/dr/sw by 25's

Check HR after #9, then...

3x:

  4 x 25 @ :35- 

  odds, swim build

  evens, swim 15y max effort/10y fast udk

  2 x 50 swim strong/even free br3 or 4/2 @ :40- get time, avg time gets faster by round

25's are MRS (no free)/choice/no free by round

Check HR after 3rd rd, then go 50 easy

1:00 rest

Anybody racing this weekend at Jr/Sr Champs-

3 times through:

  4 x 75 @ 1:20- go swim/kick/swim faster by 25's (same stroke for the swim)

  3 x 50 swim in MRS @ :55, desc 1-3 to 200 goal pace; check HR after #3

  1 x 100 @ 2:00, go dr-k-dr-skulling by 25's

No additional rest between rounds

After 3rd round, finish up with...

With fins, 24 x 25 @ :40- "the usual" in sets of 4:

  1, swim 15y fast/10y drill

  2, swim 10y easy/15y fast

  3, all drill

  4, all swim smoking fast!

Change strokes by round of 4

Warmdown as needed after 25's before you get out.

Anybody racing in 14&O Champs or MAKOS Spring Fling-

AMRAP:

  3 x 150 swim free br3 or 4/2 @ 2:10

    1st 150, go 100 long & strong/50 add kick; 2nd 150 go 75/75; 3rd 150 go 50/100

  6 x 25 @ :30, these are in MRS (no free)

    1-2, swim at 200 set up @ :30

    3-4, swim at 200 goal pace @ :30 (in even rounds this is a single 50 gp @ :50)

    5-6, swim max effort @ :30 (in even rounds these are @ :10 rest

Check HR after last 25, then immediately go easy to the far end...

1 x 75 race from a dive (same stroke as the 25's)

1:00 rest between rounds, not more than that

DISTANCE-

AMRAP-

  1 x 250 swim free br3or 4/2- go 150 long & strong/100 add kick

  :20 rest

  3 x 50 swim at goal pace @ :50

  1 x 50 swim faster than goal pace @ 1:00

  Check HR, then right into...

  out/back easy @ 1:00

  Stay on interval for out & back & continue right into...

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

  3 x 50 swim at goal pace @ :50

  1 x 75 swim faster than pace- get time

  Check HR, then easy back to the far end

1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race the next few weekends. REGULAR MORNING WORKOUT TOMORROW (FRIDAY) HERE AT GMU. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

2x:

  8 x 25 @ :35-

    odds, stroke drill

    evens, 15y swim fast/10y drill

  3 x 50 swim/kick (by 25's) @ :55 desc 1-3 to fast (same stroke as the 25's)

  1 x 150 swim free br3 or 4/2, desc 50's 1-3 (with your kick)

Check HR, then :30 rest between rounds

Go 1st round in MRS (no free), 2nd round free (50's sw/k free in 2nd rd @ :50)

After 2nd round...

3 x 100 swim @ 1:25- go 25 MRS/75 swim free, desc 1-3 to max effort (SrP @ 1:35)

Check HR, then 1:00 rest

Anybody racing this week at Jr/Sr Champs-

4x through:

  6 x 25 @ :30- odds build, evens are 15 swim fast/10 fast udk

  1 x 75 swim fast @ 1:30- same stroke as 25's

  1 x 50 kick fast on back @ 1:00

  1 x 25 fast udk from a dive @ 1:00

Go 2 rounds free, 2 rounds in MRS (no free)

If there is time, put on fins for...

3 x 150 sw desc/3 x 75 kick desc/3 x 50 lungbuster-swim (by 25's) desc

Anybody racing in 14&U Champs or MAKO Spring Fling-

AMRAP of:

  2 x 25 drill @ :40

  1 x 75 swim free br3 or 4/2 @ :55- go 50 long & strong/25 add kick

  1* x 50 swim at 200 goal pace @ :50

  No rest between rounds

  *add 1 x 50 swim at 200 goal pace per round (all @ :50); in 4th round (4 x 50 gp), 50's @ :10 rest

After 4th round, start over again at 1 x 50, but those 50's (and 25's drill) are freestyle

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

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

1 x 600- 300/200/100

1:00 rest

3*x:

  3 x 125 @ 2:00- go 25 kick wbds, 100 drill/swim by 25's

  1 x 75 @ 1:15- 50 swim (fast turn)/25 kick wbds

*NOTE: in 2nd rd it's 2 x 125/2 x 75, and in the 3rd rd it's 1 x 125/3 x 75

Check HR after each round, then 50 easy after 3rd rd

1:00 rest

3 times through:

  4 x 25 partner kick w/bds @ :45

  4 x 50 swim/kick @ :55, desc 1-4 to something juicy (except, #3 is @ :45)- this is MRS

  1 x 50 kick fast for time @ 1:00

  No rest between rounds, check HR after 50 kick fast

In 2nd round, the 50's sw/k are IM order (by 25's) @ :50/:50/:40/:50, desc by effort

In 3rd round, the 50's sw/k are swim free br3 or 4/2 @ :45/:45/:35/:45, desc 1-4

1:00 rest after 3rd round

Finish up with...

  1 x 100 swim free @ 1:25 (SrP @ 1:35)- go 50 long/strong, 50 add kick- get time

  1 x 100 swim free @ 1:15 (SrP @ 1:25)- same as 1st 100, but faster

  1* x 75 kick fast for time w/bds @ 2:00- goal is your 100 free best time or faster

  *add 1 x 75 in each round up to 3, then back down to 1 (5rounds total)

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

Sunday, March 2, 2025- written for LCM (Sr Blue @ StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 4x:

  1 x 50 drill @ 1:00

  1 x 50 swim 30(ish)m build to race pace, then fast udk to the end, @ 1:00

  2 x 50 kick @ :50, desc 1-2 to fast (can be on back or w/bds)

Go odd rounds free (drill & swim), even rounds no free

Check HR after 4th round, then fins off/100 easy

1:00 rest

5 times through:

  100 swim free br3 or 4/2 @ 1:40- go smooth & long/add big kick by 50's

  50 drill @ 1:00

  50 out & back @ 1:00- all fast here:

    25 race (same stroke as 50 drill)/fwd ss/25 fast udk back to the wall

Go odd rounds in MRS (no free) and even rounds choice

Check HR after 5th round, then 100 easy

1:00 rest

Rounds of 4 x 50 until 11:50a...

  1- all drill @ 1:00

  2- 25m race/25 drill (same as 1st 50) @ 1:00

  3- all race from a dive, get time

  4, easy choice back to the start end

Go odd rounds in MRS/even rounds choice (can be free)

At 11:50a...

  300 pull w/shnorkel and choice equip- go 50 ra2 la2 free drill/50 cruise

  :20 rest

  300 swim/kick by 50's- far end of the pool is FAST (fast swim into turn/fast kick off the turn)

Warmdown a bit more if needed 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, March 1, 2025- written for SCY

1 x 600

1:00 rest

With fins, 

16 x 50 in sets of 4:

  1-3, breast pull w/2 dolphin kicks @ :50- do flip turns

  #4, all kick fast @ :30

    25 udk on stomach

    25 kick free on back w/arms pointed up

  You'll have to hustle to make the 50 kick!

Check HR after #16, then fins off & 50 easy

1:00 rest

4 rounds of:

  3 x 25 drill in MRS (no free) @ :35

  1 x 75 swim @ 1:15, go 25 in MRS fast (same stroke as 25's drill), then 50 swim free w/big kick

  No rest between rounds

Check HR after 4th round, then 1:00 rest

4 times through:

  3 x 75 swim IM @ 1:20, desc 1-3 to about 90% (each 75 is fly/back/breast by 25's)

  2 x 100 in MRS as follows-

    25 swim at 200 setup @ :30 (fast but smooth, easy on the legs)

    50 swim at 200 goal pace @ :50

    25 swim max effort @ :30- chaos!

  1 x 75 swim IM- faster than #3 above

Check HR then 50 easy

After 2nd & 4th rounds...

1 x 350 IM race from a dive-

  75 fly/100 back/100 breast/75 free

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- don't waste your time off, we have meets coming up the next few weeks. Have a great day!