Friday, May 30, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

With fins, 4x:

  25 fly pull free kick drill @ :40

  50 @ 1:00- go udk on side/swim fast fly by 25's

  25 easy skulling @ :40

Take fins off after 4th round, then out & back easy

Anybody racing today can get out (you can do the 1st round of the Race Day set if you'd like)

Race Day set:

AMRAP-

  50 from a dive- 25m swim max effort/drill back to the start end

  50 race from a dive, get time

    50 easy drill back to the start end

  100 fast for time-

    50 from a dive/:15 res/50 from a push, get time & subtract :15 for total time

  Goal is to be within 2.5 of your 1st 50 time (x2)

  Example: if you go 40.5 for your 50 breast from a dive, try to be faster than 1:23 for the 2 x 50 @ :15r

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. REMEMBER, regular workout here at GMU on Sunday (9-10:45a); AND, we're adding the PVS LC-2 meet to the schedule for June 29. That meet will be at Franconia. Have a great day!

Thursday, May 29, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds of:

  3 x 100 @ 1:45, go drill/swim by 25's

  2 x 50 @ 1:00, go kick/swim by 25's- kick is FAST

  1 x 100 swim/kick by 50's fast for time @ 2:00

  Go 1st round free, 2nd round MRS, no free

1:00 rest after 2nd set, take off fins & go out/back easy

3 times through:

  2 x 100 swim free br3 or 4/2 @ 1:35; go smooth/add kick by 50's (interval gets :05 faster by rd)

  1 x 150 swim free @ 2:30; go 100 smooth/50 add kick in rd1, then 50/100 and then giddyup in rd3

  1 x 50 swim in MRS (no free) @ 1:30; strong in rd1, then a legit effort in rd2 & max effort in rd3/getHR

No extra rest between rounds

100 easy after 3rd rd

AMRAP-

All in MRS...

  1 x 100 @ 2:00, go 25 drill/50 swim (build/hold speed out of turn)/25 drill

  4 x 50 swim at 200 gp @ 1:05* (400 people go 400 gp)

  Check HR, quickly put fins on...

  4 x 25 swim max effort partner sprints @ :45- race your partner here!

  *50's gp are @ :55 in 3rd round

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. REMEMBER, regular workout on Friday Morning & on Sunday Morning. Have a great day!

Wednesday, May 28, 2025- written for LCM (Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

  1 x 50 6ks back drill @ 1:00

  1 x 50 @ 1:00- go 6ks back drill/kick fast free on back w-arms pointed UP by 25's

  1 x 50 sit & spin back drill (20m)/fast vert dolph kick (:20)/fast udk on stomach (30m), all @ 1:30

No rest between rounds

After 4th round, check HR then take fins off

1 x 400- all backstroke as follows:

  25 drill (6ks or double arm)/50 swim go build/fast by 25's, then last 25m kick max effort

Check HR, then 1:00 rest

3 times through:

  2x{ 2 x 50 swim free br3 or 4/2 @ :45, long & strong

      { 1 x 50 swim back @ :50, focus on tempo

      { 1 x 50 swim free br3 or 4/2 @ :40, JMI but not sloppy

      { 2 x 50 swim backstroke desc 1-2 to fast @ 1:00

      Check HR after #12, stay on the interval & get right into...

  2 x 100 swim @ 2:00- go 25 fly/50 back/25 breast, desc 1-2 to something juicy!

Check HR then out & back easy

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

Tuesday, May 27, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels, 2 times through:

  2 x 50 @ 1:10- go ra2 la2 free drill, watch hands get into catch

  1 x 100 swim free @ 1:40- smooth, hold body line & rotate evenly

  2 x 50 @ 1:10- choice free drill (w/buoys)

  1 x 200 pull free, desc 50's 1-4 but don't get sloppy

Check HR, :30 rest between rounds

Take equipment off/out&back easy after rd2

1:00 rest

6 x 50 @ 1:05-

  odds, fly pull free kick drill/choice drill in MRS by 25's

  evens, choice drill in MRS/freestyle drill by 25's

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

6 x 50 @ 1:00-

  go swim (build)/drill by 25's

  odds are MRS/evens are free

2 x 100 swim free br3 or 4/2 @ 1:30, desc 1-2

6 x 50 in MRS-

  odds are 25m swim fast/25m drill @ :55

  evens are straight swim, desc 1-3 to max effort @ 1:05

Check HR, then out & back easy

1:00 rest

AMRAP-

  50's gp are all in MRS (same throughout); rd2 can be free if you'd like

  3 x 50 swim 200 gp @ 1:05

  o/b easy @ 1:30

  3 x 50 swim 200 gp @ 1:00

  100 easy @ 2:00

  3 x 50 swim 200 gp @ :15 rest

  3 x 50 swim free @ :50, but hold under :40

Get out...

  1 x 50 race for time from a dive

  get time & HR, then...

  50 easy

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

Monday, May 26, 2025- written for SCM @ CCF (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds (paddles for 3rd round- okay):

  4 x 25 breast pull w/free kick @ :35

  3 x 50 breast pull w/2 dolphin kicks @ :55, desc 1-3 (do flip turns)

  :30 rest after round2 to add paddles

Check HR after 3rd round, then take equipment off & go a 50 easy

1:00 rest

18 x 50 in sets of 6:

  3 x 50 swim breast/free by 25's @ :55* (*gets :05 faster by round), focus on kick

  3 x 50 swim/kick breaststroke (by 25's) @ :55, desc 1-3 to something fast

  No rest between rounds/check HR after #18, then 50 easy

1:00 rest

AMRAP-

  3 x 75 kick w/boards (various by round) @ 1:20, desc 1-3 to fast

  1 x 125 @ 2:00 (@ 2:10 if necessary), 25 max kick w/bds then 100 swim free big kick

  No extra rest between rounds, 75's kick are different by round

Warmdown a bit before you get out. Be sure to help with the lanelines before you leave. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule the rest of this week. Have a great day!

Sunday, May 25, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50 @ 1:00-

  1-2, 25m drill/25m swim build

  #3- kick on back AFAYCG udk, then fast free kick on back with arms pointed UP to ceiling

Go 1-6 free, and 7-12 no free (except kick on back is always free)

Check HR after #12, then take fins off & get right into...

200- 25 skulling/25 drill/50 swim (build)- change strokes by 100 if you'd like

1:00 rest

12 x 100's in sets of 3's:

  1-2 @ 2:15, go 25m kick wbds build/50 swim build to fast turn & hold speed/25 kick max

  #3, swim free br3 or 4/2 @ 1:30- go 50 smooth & long/50 add kick & change gears

  No rest between rounds of 3

  #'s 7-8 and 10-11 are MRS, no free

1:00 rest after #12, check HR then out & back easy

1:00 rest

4 rounds, all in MRS (no free):

  25 drill @ :40

  50 swim build/DPS by 25's @ 1:00

  25 skulling @ :40 

Check HR

AMRAP:

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

    :10 extra rest

  3 x 50 swim at 200 gp (MRS): 1 @ :55/1@ 1:05/1 @ 1:15

  Check HR

  2 x 50 swim free- as above

  3 x 50 swim at 200 gp (MRS): 1 @ 1:05/1 @ :55/1 @ :10 rest

  Check HR/out & back easy

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- even though you're off tomorrow, spend some time today on your schoolwork. Remember, tomorrow is at CCF, 8:30-10a. Have a great day!

Friday, May 23, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

Big day today, two options for Race Day after the warmup.

First, the fly set...

With fins, 4x:

  2 x 50 out & back @ :50-

    #1, fly pull free kick to mid-pool/fwd ss/udk on side back to the wall (be UNDER, big dolphin kick)

    #2, fast udk on stomach/fwd ss/race fly back to the wall (br 1/1)

  2 x 50 @ 1:00-

    #1, kick on back (25m choice/25m free kick w arms pointed UP)

    #2, swim fly- go 25 build/fwd ss then :05 rest/25m max effort

No rest between rounds; check HR after 4th round, then fins off & out/back easy

1:00 rest

Two options today:

DISTANCE-

AMRAP (br3 or 4/2 throughout):

  150 @ 2:20- cruise, but not sloppy

  250 @ 3:40- go 150 cruise/100 add kick (get time)

  350 @ 5:00- giddyup here, get time (goal is your 400 LC goal time before you leave today)

  5 x 50 swim at 400 gp @ 1:05/:55/:10 rest (by round)

Check HR, then out/back easy

1:00 rest between rounds

STROKE GROUP-

All 50's from a dive:

  1- 25m swim max effort/25m drill

  2- 35m max effort/15m drill

  3- all max effort, get time

  4- easy choice

Change strokes if you'd like after even rounds (every 8 x 50's)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Remember, no workout tomorrow; Sunday is 9-10:45a here at GMU and Monday (Memorial Day) is 8:30-10:00a at CCF. Have a great day!

Thursday, May 22, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

All @ :20 rest...

  1 x 300- 50 drill/25 swim build/25 skulling

  2 x 200- 75 swim (desc the 3 x 25's)/25 kick on back max effort (2x)

  3 x 150- each 50 is swim/drill by 25's; the 25's swim get faster 1-3

  2 x 200- by 25's, go kick/kick faster/kick fastest (all on back), then last 25 is max effort udk on stomach

  1 x 400 swim free br3 or 4/2, desc 100's 1-4 to max effort; go to a hand touch @ 300 to get your last 100

Check HR, then out & back easy

1:00 rest

3 x 50 swim free br3 or4/2 @ :50- long & strong

  1 x 50 in MRS @ 1:00- 25 swim build/25 drill

2 x 50 swim free br3 or 4/2 @ :45, work your kick/hold your body line

  2 x 50 in MRS @ 1:00- 35m swim/15m drill; desc the 35m swim 1-2 to something legit

1 x 50 swim free br3 or 4/2 @ :40- JMI, but nothing sloppy

  3 x 50 in MRS @ 1:00- straight swim desc 1-3 to max effort

Check HR then out & back easy

1:00 rest

AMRAP-

2 x 50 swim at 200 gp in MRS @ :55

 1 x 100 swim free br3 or 4/2 @ 1:40, go smooth on the way then add your kick by 50's

2 x 50 swim at 200 gp in MRS @ 1:05

 1 x 100 swim free- as above

**:20 extra rest

2 x 50 swim at 200 gp in MRS @ :10 rest, get time

Check HR, then out & back east

**in 2nd rd, take just :10 extra rest between the 100 free & 2 x 50 MRS; in 3rd rd, NO extra rest

Warmdown a bit before you get out. Do an excellent job in school today and remember: WORKOUT ON MONDAY (Memorial Day) IS 8:30-10:00a AT CCF. Also, if you haven't already registered for next year, do so for the group that you are currently swimming with. Email Heather if you have any questions on that...Have a great day!

Wednesday, May 21, 2025- written for LCM (Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

  16 x 50 @ 1:00-

    1-4, kick on back; go 35m fast/15m free kick arms pointed UP

    5-8, go 35m drill/15m fast udk on stomach (no free drill for 13-16)

Check HR after #16, then take fins off/out & back easy

1:00 rest

3 rounds:

  3 x 150 @ 2:30- 

    50 (MRS), 35m swim build/15m drill

    50 swim free br3 or 4/2, all long & strong

    50 swim free, add a big fat kick & change gears

  3 x 50 @ 1:05, all in MRS (same stroke as first 50 of 150's)-

    1, go 35m swim build/15m drill

    2, go 35m swim fast/15m drill

    3, all swim fast for time

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

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

With fins, finish up with...

AMRAP:

  25 drill @ :40

  50 swim @ 1:00- go 25m build/25m fast

  25 fast udk @ :40, only 1 breath!

  50 easy choice @ 1:00

  50 swim max effort @ 1:00

Change stroke by rounds

No extra rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & remember to watch your email for workout info for Monday (Memorial Day). Also, if you haven't already registered for next year, register for the same group you're currently in. Email Heather if you have any questions. Have a great day!

Tuesday, May 20, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins,

3 x 200 @ 3:20- go drill/swim/drill/kick by 50's

  go free/no free/choice by 200

  build the 50 swim

  50 kick is 25m fast udk on stomach/25 kick fast free on back with arms pointed UP

Fins off

4 x 150 @ 2:20-

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

  50 swim MRS (35m build to race/15m fast udk)

  50 swim free br3 or 4/2- giddyup the kick!

Check HR, then out & back easy

1:00 rest

3 times through:

  2x{25 drill @ :45

      {50 swim @ 1:00- 25m build to race pace turn/25m hold speed off the turn

      {25 skulling @ :45

  4* x 50 swim @ :50-

    odds, cruise choice, but nothing sloppy

    evens, swim at 400 free goal pace- do what you need to in order to go your pace; get avg times

Check HR after each round

*in 2nd round, go 6 x 50 (same odds/evens as 4 x 50, but instead go 6 of them)

  in 3rd round, go 8 x 50- 2 swim goal pace/1 cruise/2 goal pace/1 cruise/2 goal pace

100 easy after 3rd round

1:00 rest

Finish up with:

AMRAP-

 2 x 100 with fins @ 2:00- 25 swim build/25 drill; push off for 2nd 50 on a "0" or a "5", swim fast

  Take fins off...

  1 x 100 @ 2:00- same as above, except the 2nd 50 is from a dive (and, no fins)

Warmdown a bit before you get out. Do an excellent job in school today and watch your email about workout on Monday (which is Memorial Day). We'll have regular workout on Sunday here at GMU, FYI. Have a great day!

Monday, May 19, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With shnorkels, 4 times through:

  1 x 75 @ 1:30- 50 choice free drill/25 superhero free kick build

  1 x 75 @ 1:30- 25 fast kick free/50 swim build to max effort

4th round, drill & swim can be your choice- but the same stroke

1:00 rest after 4th rd, check HR

4 rounds of:

  3 x 50 swim free br3 or 4/2 @ :55* (*gets :05 faster each round)

  1 x 50 @ 1:15- 25 swim build to race pace/25 drill (same stroke, no free)

  1 x 100 sw/kick by 50's @ 2:15 (same stroke as previous 50 above), get time & desc 1-4

  No rest between rounds

  Check HR after each round/100 easy after 4th round

8x, partner-style w/boards...

  1 x 50 out & back @ 1:15

    go sw/fwd ss/blast udk back to the wall

  1 x 50 kick w/bds FFT @ 1:30

  **Rds 3/5/7 are dolphin kick w/bds

No extra rest between rounds

With fins, finish up with...

  12 x 25 @ :40-

    odds, race (swim) to 25m

    evens, udk on stomach back to the start end- race your partner!

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

Sunday, May 18, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 5x:

  25 skulling @ :40

  50* swim (build into race pace turn)/drill by 25's @ 1:00

    *fast vertical dolphin kick when you get to midpool, until...

  25 blast udk on stomach back to the start end @ :40- this is max effort here!

  No rest between rounds

  Odd rds, 50 is free/even rds, 50 is no free

Fins off after rd5, check HR then get right into...

200- go drill/skulling by 25's, except last 50 is all kick on back, 15m max effort/35m easy

1:00 rest

3* times through...

  1 x 100 @ 1:55- 50 swim long & strong free br3 or 4/2, 50 MRS- go 15m swim max/35m kick build

  1 x 100 @ 1:45- 50 swim l&s free as above, 50 MRS- go 25m swim max/25m kick build

  1 x 100 @ 1:35- 50 swim free as above, 50 MRS- go 35m swim max/15m fast udk on stomach

No rest between rounds

*go 2 x 100 for each in Rd2, then 3 x 100 for each in Rd3

Check HR after 3rd rd, then out & back easy

1:00 rest

 MYSTERY SET (instead of a Round 4)- in stead of a 4th round, we went the following:

3 x 100 sw/k by 50's @ 1:45 (@ 1:50 if needed), all in MRS, all smooth & strong

  4 x 100 swim free br3 or 4/2 @ 1:35- go 50 smooth & long then 50 add kick

3 x 100 sw/k by 50's @ 1:40 (@ 1:45 if needed), all in MRS (Just Make It but not sloppy)

  4 x 100 swim free br3 or 4/2 as above (50/50) @ 1:25 (@ 1:30 if needed)

3 x 100 sw/k @ 2:00 desc 1-3 to max effort, all in MRS

:30 extra rest

1 x 100 race from a dive, go 50 fly/50 choice no free

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule this week, we'll ramp up the training for Thursday & Friday. Have a great day!

Saturday, May 17, 2025- written for SCY (IM set for AR & LR)

1 x 600- 300/200/100

1:00 rest

With fins:

  4 x 50 @ 1:00- go ra2 la2 free drill/choice kick* by 25's

    *kick can be udk, dolph kick on side, free k on back w/arms pointed UP, etc...

  4 x 75 @ 1:15 (@ 1:20 if needed), breast pull* w/2 dolphin kicks & flip turns

    *don't rush the front of the press!

  12 x 25 in sets of 3-

    1-2, choice drill (no free drill after 1st round of 3 x 25) @ :35

    #3, fast udk on stomach @ :20- one breath only (if needed)

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

150- drill choice/skulling by 25's, don't rush the skulling

1:00 rest

4 x 50 swim free br3 or 4/2 @ :45- smooth on the way, big kick on 2nd 25

2 x 75 swim free @ 1:00- 50 smooth, big kick last 25

6 x 50 swim free as above, but @ :40

2 x 75 swim @ 1:00- 25 smooth, big kick on last 50

9 x 50 swim IM order by 25's (fly/back and back/breast) @ :45, but #3/6/9 swim free @ :35

1 x 150 swim free br3 or 4/2- go 75 long & strong, 75 let 'er rip!

Check HR, then 50 easy on your back

1:00 rest

4 x 25 @ :35- choice drill, but #3 is swim (same stroke as drill) build @ :25

1 x 100 swim free br3 or 4/2 @ 1:15- just make it, but nothing sloppy

3 x 125 swim IM (50 back, focus on tempo) @ 1:50, desc 1-3 to what you can

Check HR then easy back to the start end

4 x 25 @ :35 drill as above (#3 swim build @ :25), can be different stroke (but only 1 stroke)

1 x 100 swim free br3 or 4/2 @ 1:15- go smooth/add kick by 50's

3 x 175 swim IM desc 1-3 to fast @ 2:30, 25 fly then 50/50/50

Check HR then easy back to the start end

4 x 25 @ :35- as above, #3 swim

1 x 100 swim free @ 1:10- good effort effort here, but not rushed or sloppy

3 x 225 swim IM @ 3:00 desc 1-3 to fast; go 50 fly/75 back/75 breast/25 free

Check HR, then easy choice 75 drill

4 x 50 choice drill/skulling by 25's @ :10 rest

6 x 50 choice @ :55- can be swim or kick or kick/drill or sw/k, etc...

:20 extra rest, get ready...

1 x 350 IM for time- go 75 swim of each stroke/50 fast free kick on back

Get time, check HR

Warmdown as needed & have a safe trip to PA. Glad you can all be together this weekend.

Friday, May 16, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we got into the following:

With fins, 

20 x 25 @ :40 in sets of 4-

  1, fly pull free kick drill (focus on head down before hands come around)

  2, fast udk on stomach

  3, swim fly build to max effort

  4, fast udk on back/roll onto side

Check HR after #20, then fins off...

100 easy

1:00 rest

6 x 100 @ 1:50-

  25 swim fly build|50 swim free (smooth into turn-big kick off turn)|25 drill in MRS, no free

Two options today:

DISTANCE-

  3 rounds of:

  200 @ 3:20, go 150 smooth & long/50 big kick

  200 @ 3:20, go 100/100

  200 @ 3:40, go 50 drill/150 giddyup as follows-

    Rd1, desc 3 x 50 to max effort;

    Rd2, sw 3 x 50 max effort @ :10 rest

    Rd3, go from a dive on a "0" or a "5" and get your time

Check HR after each round, but extra rest between rounds

Stroke Group:

  6 x 50's @ 1:00 (odds & evens) as follows:

    odds, always swim free br3 or 4/2- has to be under :40

    evens, always FAD in MRS...

      #2, build

      #4, 35m max effort/15m drill

      #6, fast for time

Change strokes on the even 50's after two rounds if you'd like

Warmdown a bit before you get out. Do an excellent job in school today and remember: NO WORKOUT tomorrow, just the end-of-year shindig at Mike's pool. Regular Sunday workout here at GMU (9a). Have a great day!

  

Thursday, May 15, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With shnorkels, 3x:

  2 x 50 @ 1:15- 35m ra2 la2 free drill, 15m skulling (drill is choice free drill in 3rd rd)

  1 x 50 swim smooth & long free @ 1:00 (@ :45 in 2nd & 3rd rds)

  1 x 50 superhero kick @ 1:00, fast

  No rest between rounds

Check HR after 3rd rd, then out & back easy

1:00 rest

In MRS (no free):

  8 x 50 (out & back) as follows-

  25 drill/fwd ss/25 kick* max effort udk

  *on #4/8, go skulling instead of kick

1:00 rest, then...

300 pull free @ 5:00 (shnorkel & buoy), desc 100's 1-3; hand touch at 200, get time for 3rd 100

200 swim free @ 3:30-

  Bulkhead end of pool, go smooth & long

  Diving end of pool, add big kick & change gears

100 swim free- strong effort here, not 100% but 85% for sure; br3 or 4/2, get time/check HR

:30 rest

200 swim free br3 or 4/2, desc 50's 1-3 to fast/hold for #4, @ 3:30

3 x 100 swim free br3 or 4/2 @ 1:30- hold faster than what you went on the 1st 100, get avg time

Check HR, then 1:00 rest

AMRAP-

  50 swim free br3 or 4/2 @ :45- faster than 1/2 your avg from 3 x 100 above ("ft 1/2 avg")

    50 swim in MRS (no free) @ 1:00, go 25m build to race/25m drill

  50 swim free @ :50, as above- ft 1/2 avg

    50 swim in MRS @ 1:00, go 35m build to race/15m drill

  50 swim free @ :55, as above

    50 swim in MRS @ 1:00, build to race at 25m & hold that speed to the end

  50 swim free @ 1:00, as above, then get out for...

    50 swim in MRS @ 2:00 from a dive, max effort here!

Check HR after 50 from a dive (o/b easy if you'd like), but no extra rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT on Saturday, just the end-of-year team shindig at Mike's pool instead. Have a great day!

Wednesday, May 14, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 6x:

  1 x 50 @ 1:00, out & back

    Go 25m fly pull free kick drill/fwd ss/fast udk on side back to the wall

  1 x 50 @ 1:15- go 35m swim fly build to race/15m fast udk on stomach

  1 x 50 @ 1:00- kick fast free on back with arms pointed UP (AFAFAYCG udk off the wall)

No rest between rounds

Check HR after 6th round, then fins off & continue right into...

1 x 200 as follows:

  150, go 15m sw fly build|20m choice fly drill|15m skulling

  last 50 is from a dive, go 35m swim fly build to race|last 15m fast udk on stomach

1:00 rest, check HR

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

3 x 100 swim free w/shnorkel @ 1:30, stronger effort for all 3

3 x 100 swim free w/shnorkels & fins @ 1:20- JMI, but nothing sloppy

Check HR, take equipment off

1:00 rest

AMRAP:

2 x 50 swim back @ :55- smooth steady stroke

  2 x 50 @ 1:00- 15m swim fly/35m swim choice

2 x 50 swim back @ :55, as above ("AA")

  2 x 50 @ 1:00- 25m swim fly build to race/25m swim choice

2 x 50 swim back @ :55, "AA"

  2 x 50 @ 1:00- 35m swim fly build to race/:15m swim choice

2 x 50 swim back @ :55

  1 x 50 swim fly for time, get time & check HR

50 easy choice @ 1:30

No additional rest between rounds.

Warmdown a bit before you get out. Do an excellent job in school today and let me know if you have any questions about the meets this Summer. Have a great day!

Tuesday, May 13, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

  8 x 50 @ 1:00-

    odds, 35m drill/15m fast udk on stomach

    evens, 35m fast free kick on back with arms pointed UP/15m skulling

  Go 1-4 free drill and 5-8 drill no free (same stroke)

Fins off, out & back easy

1:00 rest

8 x 150 in 2 sets of 4:

  1-3 @ 2:40, as follows-

    25m drill free/50 swim smooth & long but fast inside the flags/25m swim free add biggest kick possible

    last 50m in MRS (no free): swim 35m build to race pace, last 15m drill (same stroke), nothing sloppy

  #4, all kick @ 3:20 as follows-

    50m on back, go as far & as fast as you can udk

    100m wbds, go 2 x 50 @ :10 rest (1st 50 is 25m max effort/25 easy; 2nd 50 is all max effort, get time)

No rest between rounds of 4

Check HR after #8, then out & back easy

1:00 rest

4 times through:

  1 x 50 @ 1:00- 25 swim free max effort/25 free drill

  4 x 50 swim long & strong free br3 or 4/2 @ :55*, get avg time (should be about 85% effort)

  3 x 50 @ 1:00, IM order by round as follows:

    1- 25m swim max effort/25m drill

    2- 35m swim max effort/15m drill

    3- straight race for time from a dive, be sure to get your time

Check HR after each round, then out & back easy

*4 x 50 free get :05 faster by round; the goal is to hold the same avg time for each round of 4 x 50

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the end-of-year shindig this coming Saturday. Have a great day!

Monday, May 12, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

2x:

  2 x 150 @ 2:40, go dr-k-dr by 50's; the 50 kick is 1/2 udk 1/2 choice choice

  4 x 50 kick on back @ 1:10, partner style-

    Rd1, go 25m max effort/25m easy

    Rd2, desc 1-3/hold for #4

  3 x 100* swim free br3or4/2 @ 1:40, desc to what you can but nothing sloppy

    *in Rd2, the 100's are sw/k by 50's no free @ 1:50, desc to what you can

Check HR between rounds, then out/back easy

1:00 rest

3 rounds:

  6 x 50 kick w/bds @ 1:20 (2nd rd on back)- all partner style, RACE your partner

    odds, go 35m max effort, then 15m easy

    evens, all max effort, get time

  1 x 300 swim free or back (pick one, stick with it for all 3 rounds):

    *desc 1-3 to fast

    *br3 or 4/2, or, use a shnorkel for all 3

    No pulling, no paddles

Check HR after each 300, then out & back easy

Warmdown a bit before you get out. Do an excellent job in school today and get excited for the end-of-season shindig on Saturday. Have a great day!

Sunday, May 11, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

2 rounds of (1st round w/fins, 2nd round NO FINS):

  4 x 50 @ 1:00- go 25 ra2 la2 free drill/25 fast udk on side

  2 x 100 sw/kick free by 50's desc 1-2 @ 2:00

  4 x 50 @ 1:00- go 25 drill in MRS no free/25 fast udk on stomach

  2 x 100 sw/kick by 50's in MRS (same stroke as drill on 50's above), desc 1-2 @ 2:00

No rest between rounds

After 2nd round, check HR then out & back easy

1:00 rest

3 times through:

  1 x 50 swim free build, br3 or 4/2 @ :45/:50

  3 x 50 swim in MRS (no free) @ 1:00- go 25m max effort/25m drill

  1 x 100 swim free br3 or 4/2 @ 1:30/1:40- go 50 long & strong/50 add kick & change gears

  2 x 50 swim in MRS (same stroke as 3 x 50 above) @ 1:15, desc 1-2 to fast

  1 x 150 swim free br3 or 4/2 @ 2:10/2:15- go 100 long & strong/50 add kick & change gears

  1 x 50 race max effort in MRS (same as 3 x 50/2 x50), giddyup here, target 1st 50 split of 100 goal time

1st two rounds are MRS (same stroke for both rounds);

3rd round can be choice, but same stroke for the 3 x 50/2 x 50/1 x 50

If there is time, we'll go a 4th round with faster intervals on the freestyle 50/100/150

Warmdown a bit before you get out. Be sure to fuss over your Mum today, maybe even do EVERYTHING for her today...that would be nice. Regular schedule this week. Make sure you're ready for the week ahead at school, have a great day!

Friday, May 9, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went the following:

With fins, 6x:

  25 fly pull free kick drill @ :40

  50 swim fly build to FAST TURN/fast udk on stomach back to midpool @ 1:00

  25 BIG udk on side back to the starting end @ :40

  No rest between rounds

  After 6th round, take fins off & get right into...

200 as follows:

  1st 150, each 50 is 15m skulling/20m drilling/15m swim fast

  hop out for the last 50...

  4th 50, from a dive: udk as fast & as far as you can go; when you breakout coast as far as you can; once

    you are done skulling, rollover & kick free on your back w/arms pointed UP.

1:00 rest

Two options today:

DISTANCE SET-

2 rounds, try to start a 3rd rd if possible:

  3 x 250 swim free br3 or 4/2, desc 1-3 @ 3:30/3:40 (@ 4:00 if necessary)

  1 x 150 race FAD, get time- always @ 3:00, stay on the interval

*3rd round can be pull w/shnorkel

No extra rest between rounds

IM set-

Broken 100's as follows:

  25 swim fly from a dive/:10 rest

  50 swim back/breast by 25's/:10 rest

  25 swim free- biggest kick EVER

No set interval, but we're going to keep things rolling, hopefully get 5 x 100 in.

Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT ANYWHERE TOMORROW. We're back here on Sunday, 9-10:45a. Have a great day!

Thursday, May 8, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

2* times through:

  6 x 50 sw free br3 or 4/2 @ :55

  1 x 100 sw/kick by 50's @ 2:00, kick is fast

  6 x 50 sw free br3 or 4/2 @ :55 (odds)/:50 (evens)

  3 x 100 sw/kick by 50's @ 2:15, desc 1-3 to fast

  6 x 50 sw free br3 or 4/2 @ :55 (odds)/:45 (evens)

  Check HR then out & back easy

*in 2nd round, 100's sw/kick are no free; last round of 6 x 50 will be @ :55/:40

1:00 rest after 2nd round

With fins, AMRAP...

Partner sprints:

  6 x 25 @ :50-

    odds, udk on stomach

    evens, swim choice- but same stroke for you & your partner

  1 x 100 kick on back fast for time @ 2:00- for the 100 kick go one at a time, :05 apart

  No rest between rounds

  Change strokes by round for the 25's, but RACE YOUR PARTNER

Warmdown a bit before you get out. Do an excellent job in school today and remember, NO WORKOUT ON SATURDAY. Sunday will be here at GMU, 9-10:45a. Have a great day!

Wednesday, May 7, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins: 

  6 x 100 @ 1:50-

  odds, 75m ra2 la2 drill/25m fast udk on stomach

  evens, 75m choice drill no free/25m free kick on back arms pointed UP

Check HR then take fins off>>>out & back easy

1:00 rest

With boards, 

  8 x 50 @ 1:30 "partner style"

    15m partner kick fast>>>leave board

    20m fast udk, no breath

    15m swim>>>race to the finish

For even 50's, just reverse the process and finish with the boards, kicking fast!

Go 4 free, 4 no free

RACE your partner on each 50!

5 rounds of:

  4 x 50 swim free br3 or 4/2 @ :55*

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

  *50's are 35m swim/15m udk

   2nd & 4th rds the 50's are IM order (one of each stroke, same 35m/15m)

1:00 rest after 2nd rd, check HR, then out & back easy if you'd like

With fins, finish up with...

  "BROKEN" 100's as follows:

    25 race swim @ :40

    50 @ 1:00- fast udk to the end, then kick on back to midpool

    25 race swim @ :40

Go odd rounds free, even rounds no free

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at the end of the month. Have a great day!

Tuesday, May 6, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 18 x 50 in sets of 6:

  1-3 @ 1:00, 35m drill/15m fast udk

  4-5 @ 1:00, 35m swim build to race/15m fast udk

  #6, swim 25m max effort/25m fast udk @ 1:30- how close can you get to your 50m best time???

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

Check HR after 6/12/18

Fins off after #18, then out/back easy

1:00 rest

With shnorkels:

  6 x 200 @ 3:30 as follows-

  150 surface kick/drill by 25's, 50 swim build

  100/100 (desc 50's swim 1-2)

  50/150 (desc 50's swim 1-3 to giddyup!)

No rest between rounds of 3

Check HR after 3/6, then out & back easy

1:00 rest after#6

Finish up with...

  18 x 50 in sets of 6-

  As above, except all 50's @ 1:10, NO FINS

Warmdown a bit before you get out. Be thinking about your Best/Least-best/Differently or Better talk from the meet. Do an excellent job in school today & get excited for our LCM training. Have a great day!

Monday, May 5, 2025- written for LCM @ GMU (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

First LCM workout/modified swimdown from the meet...

4 rounds of:

  1 x 50 @ 1:00- stroke drill

  1 x 50 swim build (35m)/fast udk on stomach (last 15m) @ 1:00

  2 x 50* kick on back @ 1:15, desc 1-2 to fast

  *50's kick are w/bds in 2nd & 4th rounds

  No rest between rounds, check HR after 4th round- then 1:00 rest

Instead of 20min swim...

  12 x 100 @ 1:45 as follows:

    1&2, swim smooth & long free br3 or 4/2

    #3- swim free/no free by 50's, JMI

    No rest between rounds of 3, check HR after #12, then 1:00 rest

Instead of 12min pull with shnorkel & buoy...

  16 x 50 pull as follows:

    1-3 @ :55, smooth & long

    #4- still pull but @ :45, JMI, but nothing sloppy

    *2nd round of 4 x 50 is swim w/shnorkel (no buoy)

    No rest between rounds of 4, check HR after #16, then 1:00 rest

Instead of 10 minute kick...

  12 x 50 @ 1:10 in sets of 4:

    1- kick wbds

    2- kick on back, 2nd 25m is free kick w/arms pointed UP

    3- all udk on stomach, 2nd 25m is max effort

    4- all kick fast for time w/boards- max effort here!

    No rest between rounds of 4, check HR after #12

Warmdown a bit before you get out. Do an excellent job in school today & be sure to ask me if you have any questions about the new schedule (which goes until you get out of school). Have a great day!

Thursday, May 1, 2025- written for SCY (Sr Blue & Sr Prep)

Meet Warmup, then...

With fins, 4x:

  2 x 25 @ :35, fly pull free kick drill

  1 x 25 swim fly @ :35, build

  1 x 50 @ :45- go udk on stomach/swim fly by 25's, all FAST

  No rest between rounds of 4

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

1:00 rest

3 x 75 swim @ 1:30- go 25 swim fly/50 swim free br3 or 4/2; desc 1-3 to max effort, get time

1:00 rest

Take your time from the fast 75 above, add :10 to that time for the next set

AMRAP:

  1 x 50 swim smooth & long @ :50

  1* x 75 swim 25 fly/50 free @ (***) your interval is your fast 75 from above plus :10

  *Add 1 x 75 to each round, see how many you can go ("how high can you fly?")

No rest between rounds, until you get to 4 x 75, then go a 50 easy and try 5 x 75

Warmdown a bit before you get out. Do an excellent job in school today and remind your parents there is NO WORKOUT tomorrow morning (Friday, 5/2). Have a great day!

Distance Set- good early season distance work here:

1 x 400, strong/even

  :20 rest

3 x 250 swim desc 1-3 to what you can @ 3:30, get time on #3

Check HR

2 x 400 @ :20 rest, strong/even

  :20 rest

2 x 250 swim desc 1-2 @ 3:30, #2 should be faster than #3 above

Check HR

3 x 400 @ :20 rest, strong/even

  :20 rest

1 x 250 swim for time, fastest of the day

Wednesday, April 30, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With shnorkels, 2x:

  2 x 75 @ 1:20- 50 ra2 la2 free drill, then 25 super hero kick

  4 x 50 @ :55 swim build to fast turn/max effort superhero kick by 25's (Rd2 @ :50)

  No rest between rounds

  Check HR after Rd2, then go 150 skulling/breast kick on stomach (superhero style) by 25's

1:00 rest, take off shnorkels

16 x 100 in sets of 4* as follows:

  1-3, 50 swim free (strong/even), 50 swim back/breast by 25's ("IM style") @ 1:30, desc 2nd 50

  #4, kick fast for time with boards @ 1:45, keep track of times

No additional rest between rounds of 4

*in 2nd round of 4 x 100, go 2 x 100 swim & 2 x 100 kick for time; in Rd3, go 1 swim & 3 kick;

*in Rd4, the 4 x 100 are done as follows:

    50 swim back/breast

    50 kick fast for time w/boards

    Go @ :55, then @ :50, then @ :45, then @ :40, by rounds of 2 x 50's

Check HR then 50 easy

1:00 rest

With fins, finish up with...

2 rounds of:

  3 x 150 swim desc 1-3 to max effort @ 2:40

  3 x 75 kick w/bds @ 1:40 desc 1-3 to max effort

  3 x 25 @ 1:00- all max effort, all udk on stomach, goal is to be under :12 for all 3 x 25

No rest between rounds

Go 1st round free (150's) and 2nd round no free/no backstroke (150's)

Warmdown a bit before you get out. Do an excellent job in school today and remind your parents: NO WORKOUT ON FRIDAY MORNING! Have a great day!