Tuesday, April 29, 2025

Tuesday, April 29, 2025- written for SCY (Sr Blue & Sr Prep)

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

150's @ 2:40/250's @ 3:40-
  150 drill/kick on back by 25's, fast udk's off the turn then build the kick
  250, odd 50's swim strong-even free br3 or 4/2, even 50's kick wbds (go fast-easy, all fast by 50's)
  Check HR, but stay on the interval
  150- as above
  250, odd 50's are kick wbds desc 1-3, even 50's are swim strong-even free br3 or 4/2
  Check HR, stay on interval
  150- as above
  250, go 5 x 50 all kick w/bds @ :10 rest, desc 1-5 to max effort
Check HR, then 50 easy
1:00 rest

5 rounds of:
  3 x 50 swim IM order by 25's @ :50 (fast @ turn end), but #3 is sw/k free by 25's @ :40 (SrP @ :50)
  1 x 250* swim IM (100 IM/25 kick on back, 2x- desc the 125)
  *Rd2, go a 300 swim strong/even free br3 or 4/2 at about 85% effort
    Rd3, go 350 IM (75 of each stroke, then a 50 kick fast free wbds)- goal is to be faster than 400 IM time
    Rd4, go 300 free swim, 150 strong & even/150 add kick & go!
    Rd5, go the 250IM again, but faster (2nd 125 is max effort, get time)
Check HR, then 50 easy


Finish up with...
  Partner kick 25's as follows:
  Odds, go free dolph kick to midpool/fwd ss/free kick to the end @ :45
  Evens, go breast pull (sitting on boards) to midpool/bckwd ss/then breast fast breast kick @ 1:00
  Race your partner here, these are all max effort!


Warmdown a bit before you get out. Do an excellent job in school today & remind your parents of the schedule change for the rest of the week: regular workout on Wednesday & Thursday, but NO WORKOUT ON FRIDAY MORNING. Get excited to race this weekend, have a great day!
  

Monday, April 28, 2025

Monday, April 28, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

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

3x:
  2 x 50 drill/kick on back by 25's @ 1:00
  4 x 25 kick w/bds-
    odds, 15y fast/10y easy @ :30
    evens, all kick max effort @ :40
  1 x 100 @ 2:00- go 25 kick wbds fast/50 on back (fast udk's)/25 kick wbds fast
  1 x 100 kick fast for time, different by round, all with boards:
    Rd1, 2 x 50 kick @ :10 rest
    Rd2, straight 100
    Rd3, 4 x 25 @ :10 rest
Check HR after each round, then out & back easy

After 3rd rd...
1 x 450 pull free w/shnorkel & buoy, desc 150's 1-3, hand touch at the 300, get time for last 150
Check HR again, then 1:00 rest

9 x 100 in sets of 3, all @ 2:00
  1, 25 kick max effort wbds/75 swim strong & even free br3 or 4/2 (should be under 1:10)
  2, 25 swim fly build/50 kick max effort wbds/25 kick on back (afaycg udk's, then easy)
  3, 25 swim fly build/75 kick max effort wbds (go @ "5" or "0" and get your time for the 75)
  Check HR after #'s 3/6/9
After #9, 50 easy, then...

Finish up with:

Mother of all Hundred's Kick!
  From a dive, race to 15y, grab your board & kick to the 50/:10 rest/2 x 25 kick @ :10 rest
  Goal is to be as fast or faster than your goal split for the 100 free in your 400 IM


Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Remind your parents that we cannot get in here on Friday Morning because they'll be moving the bulkhead for the meet, so no workout on Friday. Have a great day!

Sunday, April 27, 2025

Saturday, April 26, 2025- written for SCY @ StJ (anybody NOT racing in the meet)

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

With fins, 4 times through:
  3 x 25 drill @ :35
  1 x 50 swim/kick by 25's, fast (same stroke as 25's drill) @ 1:00
  Go 2 rounds free, 2 rounds MRS (no free)
Take fins off after 4th round, then 50 easy
1:00 rest

8 x 75 in sets of 4:
  1 @ 1:10- 25 dolph kick wbds, 50 swim back/breast by 25's
  2 @ 1:20- all kick fast for time wbds
  3&4, swim free br3 or 4/2 @ :55 (#3 is 50/25 add kick; #4 is 25/50 add kick)
  Check HR after fast 75 kick and #8, then 50 easy
6 x 75 @ 1:20 as follows:
  odds, 25 dolph kick on back, then 50 swim back/breast by 25's
  evens, all kick fast on back
  Check HR after #6, then 50 easy
4 x 75 kick w/bds max effort @ 1:30- all the same kick
Check HR, then 50 easy
1:00 rest

Big set of 50's:
  Freestyle 50's are always strong/even @ :50
  Swim/kick 50's (by 25's) are always in MRS (no free), desc 1-2 (or, hustle to make interval)
2 x 50 swim free br3 or 4/2 @ :50
  2 x 50 swim/kick by 25's in MRS @ :55, desc 1-2
2 x 50 swim free- as above
  2 x 50 swim/kick- as above, but @ :50
2 x 50 swim free- as above
  2 x 50 swim/kick- as above, but @ :45
2 x 50 swim free- as above
  2 x 50 swim/kick- as above, but @ :40
Check HR, out & back easy...
Any takers for 50's sw/k @ :35?!?
1:00 rest
150 drill/choice by 25's, then...

Finish up with...
3 x 100-
  1-2, swim free br3 or 4/2 @ 1:25- 50 smooth & long/50 add kick
  :10 extra rest
  #3- swim in MRS, max effort>>> 25 at 200 setup/:10 rest/50 at 200 goalpace/:10rest/25 max effort

3 x 100-
  #1- swim free as above
  2-3, swim in MRS as above (same as #3) all @ 2:30
  Check HR, then 50 easy

3 x 50 swim MRS (same stroke as above), all max effort, all @ :10 rest
Check HR, figure time for 150


Warmdown a bit before you get out. Do an excellent job on your HW this weekend and remember, NO WORKOUT TOMORROW. Regular schedule resumes on Monday at GMU. Have a great day!


Friday, April 25, 2025

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

Meet Warmup, then...

RACE DAY!!


Today after our Meet Warmup, we went the following fly drilling set:

With fins, 3 rounds of-
  4 x 25 as follows:
    1-2, fly pull free kick drill @ :35
    #3, fast udk on stomach @ :15
    #4, fast swim fly @ :35
  1 x 50 kick on back @ :35* (*@ :30 in Rd2, @ :25 in Rd3)
No rest between rounds
Check HR after 3rd round, then take fins off & go a 50 easy
1:00 rest

RACE DAY SET-
   3 x 300 swim free @ 5:00, desc 1-3 to max effort
    Make sure you get your time on #3!

8-10 minutes active recovery before we wrap it up with...

With fins...
  3 x 325 swim free desc 1-3 @ 5:00, trying to match your (3rd) 300 time on #3!!! Giddyup yo


Warmdown a bit before you get out. Do an excellent job in school today and remember, workout tomorrow is at the St James from 9-10:30a. Have a great day!

Thursday, April 24, 2025

Thursday, April 24, 2025- written for SCY (Sr Blue & Sr Prep)

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

2 rounds of:
  6 x 25 @ :35- breast pull free kick drill (choice breast drill in Rd2)
  4 x 25 kick w/bds-
    odds, 15y max kick/20y kick easy @ :40
    evens, all max kick @ :30
  6 x 50, odds/evens-
    odds, swim strong/even free br3 or 4/2 @ :45 (@ :40 in 2nd rd)
    evens, swim/kick (by 25's) breaststroke desc 1-3 @ :55 (@ :50 in Rd2)
Check HR after each round
:30 rest after 1st rd, 50 easy after 2nd rd


With fins, 3 times through (w/paddles in 2nd rd):
  3x{75 breast pull w/2 dolph kicks & flip turns @ 1:15
      {50 kick @ 1:00- 25 fast udk on stomach/25 kick free on back arms pointed UP
      After 3rd time 75/50, take fins off and continue right into...
    3 x 50 swim breaststroke desc 1-3 to fast @ :55* (*gets :05 faster by rd)
    Check HR after each rd, then 1:00 rest


With shnorkels, finish up with...
3 x 50 swim smooth & long free @ :55/:50/:45
3 x 50 swim long & strong free @ :50/:45/:40
3 x 50 swim strong & even free @ :45/:40/:35
3 x 50 swim free- be aggressive, but nothing sloppy @ :40/:35/:30
Check HR


Warmdown a bit before you get out. Do an excellent job in school today and get excited for the meet this weekend. If you are NOT racing in the meet on Saturday, workout will be at 9a at the StJ. Have a great day!

Wednesday, April 23, 2025

Wednesday, April 23, 2025- written for SCY (DISTANCE SET)

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

Warmup as you feel, 20-25 minutes; then...


2* rounds of:
  2 x 400 @ :20 rest, go 200 swim IM/200 cruise free, desc 1-2
  9 x 50 swim at goal pace @ :50 (#5 is drill)- pick mile or 1000 pace, stick with it
  1 x 400 swim- as above, fastest of the 3
  Check HR, then 50 easy
  1:00 rest between rounds
  *in 2nd rd, 9 x 50 are @ :10 rest and the 400's are 200 free/200IM
After 2nd rd...

1 x 450 pull free w/choice equip
1:00 rest

With fins, finish up with...
  9 x 75 swim @ 1:30, desc 1-3's to max effort (only one rd of 3 x 75 can be free)


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

Tuesday, April 22, 2025- written for SCY (Sr Blue & Sr Prep)

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

3x:
  3 x 50 @ 1:20- go skulling/choice drill in MRS (no free), hand touch at the 25
  1 x 100 @ 2:00 as follows-
   25 swim MRS (same stroke as drill on 50's), build to fast turn
   50 kick on back (half of each length is under)
   25 swim in MRS (same stroke as 1st 25), from a dive- max effort
  3rd rd, the drill (50's) & swim (100) are in 4th best stroke, no free
Check HR after each round
150 drill/skulling by 25's after 3rd rd (drill is 4th best stroke, no free)
1:00 rest

4 x 50 swim free br3 or 4/2 @ :50, desc 1-4 (#3 is @ :40)
  4 x 50 sw/k by 25's in 4th best stroke (no free) desc 1-4 @ :55
4 x 50 swim free- as above, except intervals are :45/:35
  4 x 50 sw/k by 25's- as above, desc to faster
4 x 50 swim free- as above, except intervals are :40/:30
Check HR, then 1:00 rest

3 x 5-minute swims @ 6:00
  *use different equipment on each swim (no fins, no kickboards)
  *increase the distance you swim from one swim to the next to the next
  *check HR after each swim
1:00 rest

With fins, until 6:30a...
  3 x 25 fly pull free kick drill @ :35
  1 x 25 swim fast fly @ :15
No rest between rounds of 4


Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. Regular workout on Thursday & Friday, then the meet on Saturday. Have a great day!

Tuesday, April 22, 2025

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

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

3* rounds of:
  2 x 75 free dr-k-dr by 25's @ 1:20
  2 x 50 swim free br3 or 4/2 @ :50, desc 1-2
  No rest between rounds
  *2nd rd, 75's are MRS then go 3 x 50 sw/k @ :55 desc MRS
  *3rd rd, 75's are choice (one stroke) then go 4 x 50 kick w/bds @ 1:00 desc 1-3/4
No rest between rounds
Check HR after 3rd rd, then 50 easy
1:00 rest

16 x 25 partner kick w/bds in sets of 4:
  1-2, 15y fast/10y easy @ :40
  #3, all fast @ :30
  #4, all fast @ 1:00
  After #8-
   2 x 50 kick max effort @ 1:30 (one at a time here, :05 apart)
  After #16-
   2 x 75 kick max effort @ 2:00 (one at a time)
Check HR then 50 easy
1:00 rest

2 times through:
  3 x 50 swim strong/even free br3 or 4/2 @ :55
   1 x 75 swim free br3 or 4/2 @ :55 (50 l&s/25 add kick)
  3 x 50 swim s/e free br3 or 4/2 @ :50- hold better avg than 1st rd
   1 x 75 swim free br3 or 4/2 @ :50 (go 25/50 here)
  3 x 50 swim free- same as above, but @ :45, faster avg than 2nd rd
   1 x 75 swim free @ :45- JMI, but nothing sloppy here
  :30 rest, check HR
  3 x 75 swim smooth & long free br3 or 4/2 @ :40
   1 x 75 swim free br3 or 4/2 @ :40- giddyup the kick here to make the interval
Check HR, then 1:00 rest
2nd round is with shnorkel


Warmdown a bit before you get out. Do an excellent job in school today remind your parents about the meet this Saturday at St. James. Have a great day!

Monday, April 21, 2025

Saturday, April 19, 2025- written for SCY (Sr Blue & Sr Prep)

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

With fins,

12 x 25 in sets of 4:
  1-3, stroke drill @ :35
  #4- all fast udk on stomach @ :15
Go free/MRS no free/choice by round
Check HR after #12, then fins off/50 easy

2* times through:
  2 x 75 @ 1:20- 25 dolph kick w/bds, 50 drill
  2 x 75 @ 1:20- 25 dolph kick w/bds, 25 swim build to fast turn, 25 drill
  2 x 75 @ 1:20- 25 dolph kick w/bds, 50 swim- big fat kick on 2nd 25
Check HR after each round/50 easy skulling after 1st rd
In 2nd rd, the 25 kick w/bds is breast kick, then drill & swim is MRS (no free)
1:00 rest

8 x 50 @ 1:20- go choice skulling/drill in MRS by 25's; don't rush the skulling
Get in lanes by stroke

5 x 50 swim free br3 or 4/2 @ :45
  #4 is 75 swim free @ 1:00- 50 smooth & long/25 add big kick
3 x 100 @ 1:40-
  50 drill/25 swim/25 fast udk from a dive; the 25 swim gets faster 1-3
4 x 50 swim in MRS (no free) @ :55, desc 1-3
  #4 is a 75 swim (same stroke) from a dive, go 25/50
Check HR, then 50 easy
1:00 rest

With fins, finish up with...

6 x 100 (no interval)...
  37.5 yards drilling
    :10 rest
  :10 fast surface kick, then SYFO to the far end (the "75")
    :10 rest
  25 fast udk on stomach- trying to go :12 seconds of faster here!
Change strokes after #3 if you'd like


Warmdown a bit before you get out. Remember, there is NO WORKOUT anywhere tomorrow. Start thinking about your goals for LCM. Back to regular schedule on Monday. Have a great day!

Saturday, April 19, 2025

Friday, April 18, 2025- written for SCY (Sr Blue & Sr Prep)

Meet Warmup, then...

(Modified) RACE DAY!!


After the Meet Warmup, we talked about butterfly:

  • UDK's- small & fast, don't look up before breaking out;
  • Lift your chin at the front of the stroke to breathe (not when your hands are under your body);
  • Exhale when your face is in the water, so when you lift your chin you only have to breathe in;
  • Pull back in line with your shoulders, don't press out (like the start of breaststroke);
  • Keep hands firm all the way out the back of the stroke;
  • The back of your hands (thumbs down) lead the way around on the recovery, not thumbs forward.

With fins, we went 3 rounds of:

  5 x 25 @ :35- fly pull free kick drill
  1 x 75 @ 2:00- go swim/udk/swim faster by 25's
  No rest between rounds, check HR after each 75.
After 3rd round, fins off/50 easy.

3 x 150 @ :20 rest-
  50 choice fly drill/25 swim (FAD)
  Go the 1st 25 swim build, and the 2nd 25 swim max effort
Check HR, then...

Finish up with 1 x 75 fly swim from a dive, race somebody your speed (go 25 build/50 giddyup)


Warmdown a bit before you get out. Enjoy your time off today & remind your parents that workout tomorrow is here at GMU, 10:30-12:15p. Have a great day!

Friday, April 18, 2025

Thursday, April 17, 2025- written for SCY (Sr Blue & Sr Prep)

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


Talk about BACKSTROKE-
  • Head position
  • Body line
  • Hip rotation
  • Stroke rate ("tempo")
  • UDK's: all fast, all the time

With fins, 4x:
  3 x 25 backstroke drill @ :40 (6ks rds 1&2; go sit&spin drill rds 3&4)
  1 x 50 kick on back @ :40- get time, should be under :30 each rd
  No rest between rounds
  Check HR after 4th rd, then fins off- get right into...

2 x 200 @ :20 rest- backstroke drills as follows:
  50 drill/25 streamlined kick- firm/50 drill/25 streamlined kick- smaller & faster/50 swim (tempo)
Check HR, then 50 easy
1:00 rest


Don't get sloppy just because we're adding intervals...

5 x 50 swim @ :50/:40-
  odds, swim backstroke @ :50, desc 1-3
  evens, swim strong/even free br3 or 4/2 @ :40
1 x 150 sw-dr-sw faster backstroke by 50's
Check HR

5 x 50 swim @ :45-
  odds, swim backstroke ("IM tempo"/add kick by 25's)
  evens, strong/even free br3 or 4/2- faster avg than previous rd
1 x 150 swim backstroke, desc 50's 1-3 to giddyup
Check HR

5 x 50 swim backstroke @ :45- go "IM tempo"/add kick by 25's, keep track of avg time
1 x 150 swim backstroke-
  75 "tempo"/hand touch, check time/75 add kick- get 2nd 75 time
Check HR, then 50 easy
1:00 rest

Finish up with 25's backstroke as follows:
  6 @ :45- odds drill, evens swim build (check HR after #6)
  50 easy choice skulling
  6 @ :45- all swim max effort, get times & make avg/check HR
  50 choice skulling
  6 @ :35- all swim "tempo" & get avg time, check HR (how close was it to previous 6 x 25 avg?)
75 choice- drill/skulling, whatever...
1:00 rest

1 x 75 race backstroke in heats, get time
What new skill were you able to incorporate into your stroke today? Did it help you swim faster?


Warmdown a bit before you get out. Enjoy your time off & offer to help your parents around the house today. REMEMBER, tomorrow morning is 7-8:30a and Saturday is 10:30-12:15p, both here at GMU. No workout on Sunday. Have a great day!

Thursday, April 17, 2025

Wednesday, April 16, 2025- written for SCY (DISTANCE SET)

Anybody looking to get a distance set under their belt today...


1 x 600- 300/200/100
1:00 rest
Warmup>>> as you feel, 20-25 minutes; then...


2 x 400 swim free @ :20 rest
  250 cruise/150 add kick
7 x 50 @ :50/:40 as follows-
  odds, swim/kick by25's @ :50, no free, desc 1-4 to what you can
  evens, swim strong/even free br3 or 4/2 @ :40
1 x 250 swim free br3 or 4/2
  80-85% effort, get time
Check HR/1:00 rest

2 x 400 swim free @ :20 rest
  200 cruise/200 add kick
7 x 50 @ :50/:40 as follows-
  odds, swim IM order by 25's @ :50, focus on fast turns
  evens, swim strong/even free br3 or 4/2 @ :40- faster avg than 1st rd
1 x 250 swim free br3 or 4/2
  Faster than 1st 250, but focus on your stroke/body line
Check HR/1:00 rest

2 x 400 swim free @ :20 rest
  150 cruise/250 add kick
7 x 50 @ :50/:40 as follows-
  odds, kick on back @ :50, fast udk's off each wall & desc 1-4
  evens, swim strong/even free br3 or 4/2 @ :40, fastest avg of the set
1 x 250 swim free br3 or 4/2
  Fastest of the day, but nothing sloppy
Check HR

Warmdown with a 250-
  odd 50's drill/skulling by 25's
  even 50's are easy kick on back
Check HR again before you get out


Enjoy your time off today. Tomorrow and Friday Morning are 7-8:30a at GMU. Have a great day!

Wednesday, April 16, 2025- written for SCY (Sr Blue & Sr Prep)

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

With shnorkels, 3 rounds of:
  8 x 25 @ :45-
    1-2, superhero surface kick
    3-4, sh surface kick (10y)/skulling (15y)
    5-6, skulling (10y)/breaststroke pull free kick drill (15y)
    7-8, all 2k 1p breaststroke drill
  3 x 50 @ :50* swim breast/free by 25's, desc 1-3 to what you can
    *in 2nd rd, go 50 swim all breaststroke @ :55 desc; in 3rd rd go swim/kick breast desc @ 1:00
No rest between sets, check HR after last 50 in each rd
After 3rd rd...
200 choice breaststroke drill/kick on back by 25's
1:00 rest

3 times through:
  3 x 25 breaststroke @ :40- go swim/drill/swim faster by 25's
  1 x 75 swim free br3 or 4/2 @ :55- smooth & long/add kick last 25
  3 x 25 breaststroke @ :40- go drill/skulling/drill by 25's
  1 x 75 swim breaststroke @ 1:30, desc 25's 1-3 to what you can
  Check HR after each round, but no additional rest between rounds
After 3rd rd...

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

Until 6:30a, finish up with...
Rounds of 4 x 25 partner kick as follows:
  4 w/bds @ :40
    odds are dolphin kick/evens are half breast kick (squeeze & glide) then half free kick (small & fast)
  4 on back @ :30
    1-3 are all on back, fast & furious as far as you can go udk; #4 is from a dive fast udk no breath
:30 rest between rounds, check HR
Race your partner every 25!


Warmdown a bit before you get out. Enjoy your time off today & remind your parents that tomorrow & Friday are both 7-8:30a here at GMU. Have a great day!

Wednesday, April 16, 2025

Tuesday, April 15, 2025- written for SCY (Sr Blue & Sr Prep)

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

W/bds & shnorkels, 3* rounds of:
  2 x 50 ra2 la2 free drill @ 1:00
  4 x 25 @ :30-
    1&4, swim free build
    2&3, superhero surface kick, desc 1-2
  2 x 50 kick w/bds (face in water) @ 1:00, #1 fast/easy, #2 all fast for time
No rest between rounds
*in Rd3...
  50's drill are choice free drill
  50's kick at end are 75's @ 1:30, 25 kick wbds/50 swim free desc 1-2 to fast
Check HR after 3rd rd, then drop shnorkel & get right into...

150 drill in MRS (no free)/skulling by 25's
1:00 rest


15 x 100 in sets of 3 as follows:
  1-2 @ 1:45, go 25 drill in MRS (no free)/50 swim free (add kick 2nd 25)/25 swim in MRS, #2 faster
  #3, all kick fast w/boards @ 2:00
#4-6, swim free br3 or 4/2 @ 1:25 (long & strong/add kick by 50's), keep track of avg time
#10-12, swim free br3 or 4/2- all strong & even, hold faster avg than #4-6
Check HR after #15, then 50 easy
1:00 rest

With fins, finish up with...
4x through:
  2 x 25 @ :40, go 15y swim fast/10y swim easy
  1 x 25 swim max effort @ :20
  1 x 25 fast udk on stomach @ 1:00
  1 x 50 swim for time, race your teammates here! @ 1:30
Go odd rounds free, even rounds no free
No rest between rounds


Warmdown a bit before you get out. Enjoy your time off today and remind your parents that workout tomorrow morning is at 5a, but for Thursday & Friday it's 7-8:30a. Have a great day!

Monday, April 14, 2025- written for SCY (Sr Blue & Sr Prep)

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

Welcome to the 2025 LCM season- this is the start of our training for the LCM meets we'll go to in the next four months. Focus on your technique, don't rush any of the drills & don't be afraid to try new things!


8 x 100 in odds/evens as follows:
  odds, 25 dolph kick wbds, then 75 dr-sw-dr by 25's
  evens, 75 sw-dr-sw, last 25 free kick wbds
Go 1-4 @ 1:45 no free (only one stroke)
Go 5-8 @ 1:35 freestyle
Check HR after #8, then get right into...

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

6 rounds of:
  3 x 50 @ :50 (3rd & 6th rds are @ :45)-
    go sw/k by 25's desc 1-3, except #2 is all kick w/bds
  1 x 75 kick w/bds @ 1:30 as follows-
  Rd1, go 25 kick fast/50 cruise on back (focus on UDK's)
  Rd2, go 50 kick fast (25 wbds 25 on back), then 25 cruise on back (fast udk's)
  Rd3, all fast kick get time
  After 3rd & 6th rds...
  2 x 175 swim free (can be backstroke) br3 or 4/2, desc 1-2 @ 2:20 (goal is 200 free best time on #2)
Check HR then out & back easy after rds 3&6

Finish up with...

AMRAP-
  1* x 25 kick fast for time w/bds @ :40
  1 x 50 kick on back @ :50, JMI but focus on 4 fast UDK's off each wall
  No rest between rounds
  *add 1 x 25 kick fast for time in each round, up to 6 (if we get that far)


Warmdown a bit before you get out. Enjoy your time off today, offer to help your parents around the house- and be sure to remind them that we're at 7-8:30a tomorrow. Have a great day!

Saturday, April 12, 2025- written for SCY (Sr Blue & Sr Prep)

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

With fins:
  8 x 25 @ :35- breast pull w/free kick, wide press/"find corner" then sweep in
  8 x 50 @ :55- 2 dolphin kicks 1 breast pull, do flip turns
    #'s 1-4 are w/paddles, don't rush the press
    #'s 5-8 are NO paddles, same wide press
Check HR after #8, then take fins off & get right into...

150 drill/skulling by 25's; drill is 2 kicks 1 pull breaststroke drill

3 rounds of:
  5* x 50 swim breaststroke/free by 25's @ :50, desc to fast
  *#4 is 1 x 100 swim free br3 or 4/2 @ 1:20 (@ 1:10 in 2nd rd/@1:05 in 3rd rd), go S/L-add kick by 50's
  8 x 25 partner kick w/bds @ :45 (gets :05 faster by rd)
    odd 25's are dolphin kick, even 25's are 1/2 breast kick 1/2 free kick; all fast, race your partner!
Check HR after each rd, then out & back easy
After 3rd round...

3 x 75 swim breaststroke desc 1-3 @ 1:30, #3 from a dive
Get time & check HR, then 50 easy

With fins...
  3 x 150 swim free br3 or 4/2 @ 2:40, desc 1-3 to max effort
  3 x 75 swim in MRS (no free) @ 1:30 desc 1-3 to max effort
  3 x 50 fast udk/sprint your face off (by 25's) @ 1:20, desc 1-3 to max effort- target your best 50 time

Finish up with...

1 x 450 pull free w/buoys/shnorkels & choice paddles; desc 150's 1-3 to what you can
  Hand touch at 300, get time for last 150


Warmdown a bit before you get out. Do an excellent job with your HW this weekend and enjoy your day off tomorrow. Monday back here at GMU, 5a. Have a great day!  

Friday, April 11, 2025

Friday, April 11, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!


After the meet warmup, we did a quick fly drilling set:

With fins-
4 rounds:
  2 x 25 fly pull free kick drill @ :35
  1x 25 swim fly build @ :35- get time
  1 x 25 swim max effort fly @ :35- get time & compare to 25 build
  1 x 25 @ 1:00, fast udk on stomach- max effort here, trying to be under :12
  No rest between rounds
 Check HR after 4th round, then take fins off & continue right into...

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


Today's Race Day set:

100's race in heats as follows-
  25 kick w/boards
  50 swim
  25 kick w/boards

Race somebody your speed and be aggressive- take a chance here and set it up fast!
Go one round free, one round MRS (no free) and one round choice (same stroke as your partner)
Goal is to get under 1:05 or 1:10 for the 100's free/back and 1:10 or 1:15 for fly & breast.


Warmdown a bit before you get out. Do an excellent job in school today and remind your parents of the special workout schedule next week here at GMU (no PM workouts at all next week). Have a great day!

Thursday, April 10, 2025

Thursday, April 10, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & Jackson)

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

With fins, 2 rounds of:
  3 x 75 @ 1:15- go dr/kick on back arms up/dr by 25's
  1 x 125 @ 2:00-
    odd 25's are swim, they get progressively faster
    even 25's- #2, kick 1/2 udk then 1/2 alligator kick; #4 all fast udk
Go 1st round free, 2nd round MRS no free
Check HR after each rd; take fins off after 2nd rd and go a 50 easy


**QUICK MEETING-
  
  Saturday's (4/12 and 4/19) here at GMU, 10:30a-12:15p
  Sunday's (4/13 and 4/20)- OFF
  
  Next Week:
    M/W, 5-6:30a
    T/Th/Fr, 7-8:30a

MAKOS MEET @ StJ, 4/26-
  All MAKOS student-athletes should plan on being at the St James from 9-12a that Saturday Morning,       either to race in the meet or to cheer on/interact with the younger MAKOS student-athletes.
     Speak with your parents about entering events in the meet. 

Everybody back in...


9 x 100, o/e as follows:

  Odds, kick w/boards @ 2:00, desc 1-5 to max effort 
    (Anybody who goes 1:14.9 or faster on #9 gets a Chipotle gift card!)
  Evens, swim strong/even freestyle br3 or 4/2 @ 1:30- ladies must be under 1:10, guys under 1:05
  Check HR after #9, then go a 50 easy

Finish up with...

AMRAP-
  4 x 50 swim your choice @ :50 (same thing for all 4), all FAST, all max effort and not sloppy
  4 x 50 swim strong & even free br3 or 4/2 @ :40, no "touch & go," make the interval
  :40 rest between rounds, check HR
  "Your choice" on the 1st 4 x 50 can change from round to round, but same thing for all 4 x 50


Warmdown a bit before you get out. Do an excellent job in school today and be sure to remind your parents that the workout schedule will be different next week. Have a great day!

Wednesday, April 9, 2025- written for SCY (Sr Blue or Sr Prep)

1 x 600- 300/200/100
1:00 rest, then...

Warmup as you feel (20-25 mins), then...

3 times through:
  2* x 400 swim free br3 or 4/2 @ :20 rest
    *add 1 x 400 each round
    1st 200 always long & strong
    Descend 2nd 200 each round (1-2, then 1-3, then 1-4) to what you can, but gets faster rd to rd
  Check HR, then (after :20r)...
  5* x 50 swim at mile gp @ :45 (2nd rd @ :10 rest)
   *add 2 x 50 gp in each rd
  1 x 75 race- think finishing speed here!
Check HR, then easy back to the starting end
1:00 rest between rounds


Warmdown as needed before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning. Have a gret day!

Tuesday, April 8, 2025- written for SCY (Sr Blue & Sr Prep)

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

3 times through:
  4 x 25 stroke drill @ :30
  2 x 50 kick on back @ :55, desc 1-2 & focus on fast udk's
  1 x 50 fast udk on stomach/skulling by 25's
  No rest between rounds
  Go free/MRS (no free)/choice (only one stroke) by round.
After 3rd round, check HR
1:00 rest

5 x 50 swim IM order by 25's @ :55, fast turns throughout
  #4 is 75 @ :55 swim free br3 or 4/2, be as smooth & even as possible, but make interval
5 x 50 swim free br3 or4/2 @ :45- all smooth & even, about 85-90% effort
  #4 is 75 swim IM (no free) @ 1:00
Check HR then 50 easy
1:00 rest

3 rounds:
  3 x 100 swim free br3 or 4/2, desc 1-3
  1 x 150 swim free br3 or 4/2, desc the 50's 1-3 to giddyup (hand touch at 100, get time), @ 2:30
  No rest between rounds
  Intervals for 100's, by round are:
    1:25/1:15/1:25
    1:20/1:10/1:20
    1:15/1:05/1:20
Check HR after 100's & 150
After 3rd round, check HR then get right into...

150- drill (MRS)/choice skulling by 25's
1:00 rest


AMRAP-
Go 2 rds in MRS/1rd in 4th-best stroke (no free on either)...
  100 @ 1:30- 25 k wbds/50 swim (fast turn)/25 k wbds
  100 @ 1:30- 25 swim (build to fast turn)/50 kick on back (fast udk's)/25 swim fast finish
  3 x 50 @ :10 rest, all at max effort-
    go swim/k wbds/sw by 50's, get times & add up for 150 total, should be faster than 200 Free gt
Check HR, then out & back easy


Warmdown a bit before you get out. Do an excellent job in school today & remember, I'll post a distance set tomorrow for anybody who can get to a pool in the afternoon. Have a great day!

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

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

2 rounds of:
  5 x 100 @ 1:40, odds are drill/kick on back by 50's; evens are sw build/50k on back/sw FAD
  5 x 75 @ 1:20- go sw/k/sw by 25's, desc 1-5 to what you can
  5 x 25 @ :40-
    #1, 20y sw/5y udk
    #2, 15y sw/10y udk
    #3, 10y sw/15y udk
    #4, 5y skulling/20y udk
    #5, all udk FAD
Go 1st round free, 2nd round no free (only one stroke in 2nd rd)
Check HR after 2nd rd, then...

150 drill/skulling by 25's 
1:00 rest

6 times through:
  75 @ 1:20, go 25kick wbds/50 sw fast turn
  75 @ 1:20, go 25kick wbds 25kick on back/25 sw fast finish
  75 @ 1:20, all kick fast for time w/bds- get time, make avg
  1 x 100 sw/kick w/bds by 50's @ 2:00- get time, desc 1-3 to max effort
No rest between rounds
Go rds 1-3 in MRS (no free), rds 4-6 choice (only one stroke)
After 6th round...

6 x 50 @ :55- go catchup free drill with overkick/choice by 25's (figure your 75k avg time)
:30 rest
MYSTERY SET
  150 kick for time w/boards- trying to be within :05 of your avg 75 kick time (x2)


Warmdown a bit before you get out. Do an excellent job in school today, regular schedule all week. Have a great day!

Wednesday, April 9, 2025

Friday, April 4, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson)

Meet Warmup, then...

RACE DAY!!


Quick fly drilling w/fins after the Meet Warmup...

With fins, 18 x 25 in sets of 6 (all @ :35):
  1-2, fly pull free kick drill
  #3, fast udk on stomach
  4-5, fly pull free kick drill
  #6, swim fast fly
Fins off after #18, then...

18 x 50 in sets of 6:
  1-3, swim IM order by 25's @ :50- fast turns throughout
  4-5, swim/kick by 25's in 4th best stroke (no free), desc 1-2 @ :50
  #6- all kick fast for time w/bds @ 1:20, get time
No rest between rounds of 6.
50 easy after #18, then...

RACE DAY Set-

In two groups... 
3 rounds of:
  3 x 75 swim desc 1-3 @ 1:30, #3 is fast- get time
  Take extra :30 rest after #3, then...
  BROKEN 150 as follows (same stroke as 75's)-
    3 x 50 swim @ :10 rest. 1st 50 from a dive, 2&3 from a push
    Goal for the 150 is to be as close to twice your fast 75 time as possible, if not faster
Go one round in MRS (no free), one round free and the last round IM (in that order)


Warmdown a bit before you get out. Do an excellent job in school today and remember: tomorrow workout is from 10:30a-12 noon w/Jackson here at GMU. Next week we'll be back on our regular schedule. Have a great day!

Wednesday, April 2, 2025- written for SCY (Sr Blue & Sr Prep)

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

6 x 100 @ 1:40-
  odds, kick on back/drill by 50's
  evens, 25 dolph kick wbds/50 swim fast turn/25 free kick wbds, get time & desc 1-3
Check HR after #6, then...

3 times through:
  2 x 100 swim @ 1:25-
    #1, strong/even free br3 or 4/2, get time
    #2, go 25 swim in MRS (no free)/75 swim free br3 or 4/2- go same time or faster as #1
  3 x 50 swim in MRS (no free)-
    Rd1, go @ :55 desc 1-3 to fast
    Rd2, go @ :55 swim at 200 gp
    Rd3, go @ :10 rest- all max effort
  1 x 50 kick w/bds @ 1:30- max effort here!
No additional rest between rounds

AMRAP-
Hopefully 4 rounds, at least 3...
  5 minute swim- free or back, keep track of yardage, go further each round
  1:00 rest, check HR
  3 x 75 swim (4th best stroke is no free)-
    #1 @ 1:10- 25 in 4th best stroke (fast)/50 choice
    #2 @ 1:20- 50 in 4th best stroke (fast, same as 1st 75)/25 choice
    #3 @ 1:30- all swim fast in 4th best stroke, get time


Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow morning. Regular Race Day on Friday Morning with Jackson here at GMU. Have a great day!

Tuesday, April 1, 2025- written for SCY (Sr Blue & Sr Prep)

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

Anybody leaving today for St. Pete's can go the Meet Warmup, then 24 x 25's @ :40, "the usual" (in 4's)

Everybody else...

With fins, 4x:
  25 drill @ :30
  25 swim 15m fast/10m udk fast @ :30
  25 drill @ :30
  50 kick on back @ :30
No rest between rounds
Go 2 rounds free, 2 rounds MRS (no free)
Check HR after 4th round, then take fins off

3 times through:
  3 x 75 swim desc to fast
  1 x 75 kick fast for time @ 2:00- go 25 udk (FAD)/50 kick wbds
No rest between rounds
Rd1, 75's are free @ 1:05/:55/1:05
Rd2, 75's are swim IM (no free) @ 1:10/1:00/1:10
Rd3, 75's are 25 kick on back/50 swim (no free) @ 1:15/1:05/1:15

AMRAP-
  2 x 150 swim free br3 or 4/2 @ 2:10*
    #1, go 100 smooth & long/50 add kick & go
    #2, go 75/75
  1 x 175 swim free br3or4/2 @ 2:10*- giddyup to make the interval
  3+ x 50 swim at goal pace @ :50 (1000/1650, pick one & stick with it)
  1 x 75 swim free- RACE here, think chaos!
*in 2nd rd, 150's/175 @ 2:05, then in 4th rd, try @ 2:00
+go 5 x 50 in 2nd rd and 7 x 50 gp in 4th rd
Check HR after each rd, then go out & back easy
1:00 rest between rounds


Warmdown a bit before you get out. Do an excellent job in school today & remember we'll have workout TOMORROW MORNING (Wednesday, 4/2) but NOTHING ON THURSDAY (4/3). Have a great day!

Thursday, April 3, 2025

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

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

With fins, 2x:
  2 x 75 @ 1:15- go dr/k/dr by 25's
  4 x 25 @ :35- swim 15m/10m fast udk (15m swim gets faster 1-4, udk always fast)
  1 x 100 kick on back @ 2:00- desc the first 3 x 25 to fast, then last 25 is all fast udk on stomach
  No rest between rounds
  Go 1st round free, 2nd round no free (only one stroke)
Take fins off after 2nd round & go a 50 easy
1:00 rest

3 rounds of:
  2 x 75 @ 1:20- go 25 kick choice wbds build, 25 swim build to race pace turn, 25 drill
  4 x 50 kick @ 1:00 as follows-
    1, 25 fast k wbds/25 kick on back (fast udk)
    2, 25 kick on back (fast udk) build, then 25 kick fast wbds
    3, all kick on back- but 1/2 way udk on each 25
    4, all kick fast for time w/bds
  1 x 150 swim free or back @ 2:30, go 75 smooth & long/75 add kick (2nd 75 gets faster 1-3)
  No rest between rounds, check HR after each round

With fins, finish up with...
AMRAP:
  6 x 25 @ :35
    odds, build
    evens, 15m fast/10m easy
  1 x 75 RACE (same stroke as 25's) @ 1:30


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

Wednesday, April 2, 2025

Saturday, March 29, 2025- written for SCY (Sr Blue & Sr Prep w/Logan)

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

With boards, 3 times through:
  2 x 75 @ 1:15- 25 breast kick wbds, 50 breast pull free kick drill
  3 x 100 @ 1:45- 25 breast kick wbds build, 50 dr-sw breast (by 25's), last 25 kick fast free wbds
  No rest between rounds
  3rd round can be your choice (instead of breaststroke drilling/swimming & kicking)
  After 3rd round, check HR, then get right into...
  150 drill/skulling by 25's
1:00 rest

15 x 100 in sets of 3:
  1, 25 dolph kick w/bds, 50 swim back-breast (25's), 25 swim free br3 or 4/2 @ 1:25
  2, swim free br3 or 4/2- except 3rd 25 is swim breaststroke, all @ 1:15
  3, swim 75 IM, last 25 kick free w/bds @ 2:00- this is FAST
  Adjust intervals by :05 on #1&2 if needed
  Sr Prep can go @ 1:40/1:30/2:00
Check HR after #15, then 50 easy
1:00 rest

Some short, fast kicking...
4 rounds of:
  4 x 25 kick w/bds...
  Rd1, 1 x 25 kick max effort @ :45, then 2-4 are kick easy @ :30
  Rd2, 2 x 25 kick max effort @ :45, then 3-4 are kick easy @ :30
  Rd3, 3 x 25 kick max effort @ :45, then #4 is kick easy @ :30
  Rd4, all 4 x 25 kick max effort @ :45
Check HR, then put fins on.

With fins, finish up with...
  24 x 25 @ :40- "the usual" in sets of 4
  Odd rounds of 4 x 25 are free
  Even rounds of 4 are no free (only one stroke for all 4)

If there is time...
  4 x 15m sprints from a dive- work on being explosive from the udk up into your swimming


Warmdown a bit before you get out. Do an excellent job with your HW this weekend and enjoy your day off tomorrow. Be sure to thank Logan for running workout today. See everybody on Monday Morning, have a great day!

Friday, March 28, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson)

Meet Warmup, then...

RACE DAY!!

Fly drilling w/fins:
2 rounds of-
  3 x 25 fly pull free kick @ :35
  1 x 50 swim/kick fly (by 25's) @ :45
  2 x 25 fly pull free kick @ :35
  1 x 25 fast udk on stomach @ 1:00- one breath only!
After 2nd set, keep fins on and get right into...

3 x 100 @ 1:45- 25 swim fly/75 swim free desc 1-3 to max effort, get time
Take fins off and go...
300- 50 drill/25 kick on back, 4x)
1:00 rest


In heats,
BROKEN 100's (3)-

    1st, 25 swim from a dive/:10 rest/75 swim from a push
    2nd, 50 swim from a dive/:20 rest/50 swim from a push
    3rd 100, 75 swim from a dive/:10 rest/25 swim from a push
You can swim a little easy while the other heats are going
How fast can you get to your time from the 3rd 100 with fins above???


Warmdown a bit before you get out. Do an excellent job in school today and remember: regular workout tomorrow here at GMU with Logan (10:30-12:15p). 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 ...