Monday, June 30, 2025

Monday, June 30, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

With fins,
  12 x 50 @ 1:00
    1-2, 25m free drill/25m dolph kick on side
    3-4, 25m choice fly or breast drill (pick one)/25m fast udk on stomach
Fins off/out & back easy

3 rounds:
  50 swim strong & even free br3 or 4/2 @ :50
  100 swim/kick by 50's @ 2:00 
    50 swim is MRS, gets faster 1-3; 
    50 kick is 1/2 udk, 1/2 smooth free on back, "small feet"
  No extra rest between rounds
Check HR after 3rd round
Then...

3 rounds of:
  50 swim in MRS (no free) @ :55 (think "200 gp + :02), not sloppy
  100 swim/kick by 50's free (kick as above) @ 1:45, desc 1-3 to giddyup
No extra rest between rounds
Check HR after 3rd round, then 1:00 rest

Anybody who raced this weekend-
  *Swimdown from the meet (20/12/10)
  *Best/least-best/different or better talks (only able to do those today or tomorrow)

Everybody else-
  4 rounds:
  4 x 75 @ 1:45, partner-style:
   odds, 25 partner kick wbds/fwd ss/race into turn (swim)/fast udk on stomach back to midpool
   evens, 25 partner kick to wall/fast udk to midpool/race (swim) back to wall
  1 x 100* swim free (or back), smooth & long/add big fat kick, by 50's @ 2:00 (go :05 apart on 100)
  *2nd 50 of the 100 should be 2nd 50 split of 100 free goal time or faster
Check HR

With fins, finish up with...
  4 x 25 @ :40, 15m swim blast/10m drill
  1 x 50  @ 1:00, 35m max effort udk on stomach/15m swim choice max effort (target 50m goal time)
No extra rest between rounds


Warmdown a bit before you get out. Wear your sunscreen today & keep your water with you throughout the day. Remember, PVS Open Champs entries are due tomorrow. Regular schedule here at GMU all week, including Friday Morning. Have a great day!
  

Saturday, June 28, 2025

Friday, June 27, 2025- written for SCM (Sr Blue-special schedule @ Lakeview, 6:00a)

Meet Warmup, then...

RACE DAY!!

GMU is closed this weekend for a meet, so we're running our Race Day set at the outdoor Lakeview Pool. A chance to go some short course training and mix things up. Thanks to Erica A & everybody at Lakeview for having us on short notice.

After the Meet Warmup...

With fins:
16 x 25 @ :40-
  odds, fast udk past the shallow end cutout, then fly drill to the end
  evens, swim fly build to full throttle by 15m, hold speed until the end

Today's RACE DAY* set (one stroke throughout):

75 straight race from a dive, get time
  75 easy drill

75 race, go 25 from a dive/:10 rest/50 from a push- get time
  75 easy drill

75 race, go 3 x 25 @ :10 rest, get time (1st 25 from a dive/2nd & 3rd from a push)
  75 easy drill

75 race, go 50 from a dive/:10 rest/25 from a push- get time
  75 easy

75 straight race from a dive, get time
  Warmdown as needed, but keep it moving as we need to be out of their pool by 7:30a.
 *the times from your broken 75's will get faster (obviously); the goal of the set is for the last 75 to be       as close to the first 75 as possible. Or faster.


Remember, the meet on Sunday (LC-2) is at Audrey Moore, not Franconia. 13&O warmup is at 7a. Back to regular schedule at GMU on Monday. Be sure to say thank you to Erica on your way out. Have a great day! 

Thursday, June 26, 2025

Thursday, June 26, 2025- written for LCM (Sr Blue @ 6:00a)

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

8 x 25, odds drill (MRS) @ :40/evens fast udk @ :25
 200 swim/kick by 50's, 2nd 100 faster than first
8 x 25, odds swim (MRS) breakout fast & hold speed @ :35/evens fast superhero kick @ :30
 200 swim/kick by 25's, desc 50's 1-4
8 x 25, odds swim (MRS) max effort @ :30/evens stroke drill (MRS) @ :40
Check HR, then put fins on

With fins, 3 rounds:
  2 x 50 @ :55, go 15m swim max effort/35m drill (same stroke)
  2 x 50 @ 1:00, go 25m max effort swim/25m drill (same stroke)
  2 x 50 @ 1:05, go 35m max effort swim/15m drill (same stroke)
  1 x 50 easy choice @ 1:30
  1 x 50 race max effort, get time- target lifetime best 50m flat start time
1:00 rest between rounds
Go free/MRS/choice by round
Anybody racing at WVU this weekend, warmdown and get out

Everybody racing on Sunday at LC-2 (@ Audrey Moore), continue with:

AMRAP*-
  100 swim strong/even free br3 or 4/2 @ 1:30
  100 swim free br3 or 4/2 @ 1:30, start smooth/add big kick on 2nd 50
  50 swim strong free br3 or 4/2 @ :50- legit 90% effort here
  3 x 50 swim at 200 gp @ 1:05 (MRS, no free)
  Check HR after each round/out & back easy
  *3rd round, 50's 200 gp @ :10 rest


Warmdown a bit before you get out. Be sure to have your water bottle with you all day today (and use it), wear your sunscreen if you have to be outside. REMEMBER, workout tomorrow morning is at Lakeview, 6-7:30a. Also, the LC-2 meet is at AUDREY MOORE (not Franconia); warmup for the 13&O session starts at 7a. Lastly, NO WORKOUT on Sunday (we're racing and GMU is closed for another meet). Get excited to race this weekend and have a great day!

Thursday, June 26, 2025- written for SCM @ Lakeview (special schedule for Sr Prep @ 6:30a)

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

With fins, 
  8 x 75 @ 1:25 in 2 sets of 4-
  1-3, go dolph kick on side/breast pull free kick/choice drill by 25's
  #4, go 2 dolphin kicks 1 pull breaststroke (w/flip turns), desc 25's 1-3
Check HR after #4 & 8; fins off after #8 & get right into...
100 drill/kick/drill/skulling by 25's
1:00 rest

18 x 50 in sets of 6-
  1-6, odds swim back/breast by 25's @ 1:00
         evens swim breast/free by 25's @ :50
  7-12, swim all free br3 or 4/2; go odds @ :50/evens @ :45, hold faster avg by 2's
  :30 rest
  13-18, all swim breast/free by 25's; go 1-3 @ :50 (hustle), 4-6 @ 1:00 desc to fast
Check HR/50 easy
1:00 rest

12 x 100 odds & evens as follows*:
  odds @ 1:30- swim smooth free br3 or 4/2, except 3rd 25 is swim breaststroke
  evens @ 1:50- go swim/kick by 25's, 1st 50 is breaststroke/2nd 50 is free; desc 1-6 to fast
Check HR after #12/50 easy
*Go @ 1:35/1:55 if necessary
1:00 rest

Finish up with, in heats:
  50 race breaststroke for time! Race somebody your speed


Warmdown a bit before you get out. Stay well hydrated today and wear your sunscreen if you have to be outside. Remember, NO WORKOUT ON SUNDAY, we have the meet (at Audrey Moore, NOT Franconia). Get excited to race this weekend, have a great day!

Wednesday, June 25, 2025

Wednesday, June 25, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

3 rounds:
  2 x 100 @ 2:00- go 25m stroke drill/50 kick on back (easy into turn/then fast)/25 drill
  :30 rest, put fins on
  With fins:
  5 x out & backs @ :50, all fast-
   go fast udk on stomach past 15m marker/fwd ss/streamlined kick on back, hold bodyline!
  2 x 50 @ :50, go 35m swim/15m udk; desc 1-2 to max effort on #2
  Check HR after each round, then take fins off to start next round
  Go free/MRS (no free)/choice by round

20* x 50 in sets of 4 as follows:
  1-2, swim strong/even free br3 or 4/2 @ :45
  #3, go 2 x 25 (out to midpool, then back), all @ 1:40-
      1st 25, swim build to fast/fwd ss/right into vertical dolphin kick (hands/elbows out)
      2nd 25, once all your lanemates have started their vert dolph kick:
        deadman float (:05 sec)/fast surface kick (:05)/add stroke for max effort sprint back to wall
  #4, kick w/boards @ 1:20- get time & desc 1-3 to max effort, starting at 80-85%
   #5-8, swim strong even free br3 or 4/2 @ :45, keep track of avg time 
  #9-12, as above (#1-4)
   #13-16, swim strong/even free br3 or 4/2 @ :40, keep track of avg time
  #17-20, as above (#1-4), get time on kick/check HR
1:00 rest
*originally written as 24 x 50, as follows:
  1-8, same as #'s 1-4 (2x); then
  9-12 swim best avg free @ :45
  13-20, same as #'s 1-4 (2x), then
  21-24, swim best avg free @ :40

Finish up with...
LONG SWIM-
5x through:
  100 swim choice, go 50 smooth/50 build (same stroke for entire 100)
  50 kick w/boards, go 25m dolph kick fast/25m egg beater breaststroke kick
  100 swim IM (25m of each stroke), gets faster from round to round; last 100 is from a dive
Check HR

If there is time...
20m udk partner sprints from a dive (side by side from the bulkhead, not the block)


Warmdown a bit before you get out. Stay well hydrated today and wear your sunscreen if you have to be outside. Watch your email for updates on Friday's workout, GMU is closed that morning. Have a great day!

Tuesday, June 24, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

With buoys:
  2 x 50 @ 1:00, ra2 la2 free drill- feel full/even rotation
  1 x 100 swim smooth & even freestyle br3 or 4/2 (no buoy) @ 1:40
  2 x 50 @ 1:00, catchup free drill- small firm kick/head anchors bodyline
  1 x 100 swim free br3 or 4/2, go smooth/add kick by 50's (no buoy) @ 1:30
  2 x 50 @ 1:05, fist free drill br3- hold fingers over thumbs, feel water on forearms (don't rush drill)
  1 x 100 swim free br3 or 4/2 @ 1:20 (no buoy), fastest of the 100's but not sloppy
Check HR, then 1:00 rest

With fins,
  8 x 50 odds/evens in MRS (no free)-
    odds, stroke drill @ 1:05
    evens, swim 35m (gets faster 1-4)/15m udk- always fast
Check HR/fins off for 100 easy
1:00 rest

3 times through:
  100 swim strong/even free br3 or 4/2 @ 1:35
  100 swim free br3 or 4/2 @ 1:25, go smooth/add big kick by 50's
  100 swim strong free br3 or 4/2 (no sloppy)/drill in MRS (no free) by 50's @ 2:00
  2 x 50 swim in MRS (same as 2nd 50 drill above) @ :10 rest at 50, desc 1-2 to 200 gp on 2nd 50
  Check HR after each round/:30 rest between rounds

2 rounds of:
  *50's MRS are all at 200 gp (no free)*
  9 x 50 as follows-
   1, swim smooth & strong free br3 or 4/2 @ :50
   2&3, swim 200 goal pace in MRS @ 1:00
   4, swim smooth & strong free br3 or 4/2 @ :50
   5, swim 200 gp in MRS}
      :10 rest                       } both @
   6, swim 200 gp in MRS}  2:00
  7-9, as above (1 free/2-3 in MRS), all @ :10 rest
After 1st round...
  BROKEN 150: 50 from a dive @ 1:00/2 x 50 from a push @ :10 rest, keep track of times
After 2nd round...
  RACE 50 from a dive


Warmdown a bit before you get out. Be sure to stay well hydrated in this heat- maybe even stay inside today. If you have to be outside, make sure you reapply your sunscreen every hour or so. REMINDER, workout on Friday will NOT be here at GMU, watch your email for updates on that. Have a great day!

Tuesday, June 24, 2025

Monday, June 23, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

3 times through:
  3 x 50 drill @ 1:05
  1 x 150 @ 3:00-
    50 swim build to race (same stroke as drill)/100 kick easy fast by 50's (on back, rd2)
No rest between rounds
Go 1 round each of free/MRS (no free)/choice

3 rounds:
  3 x "out & back" 100's @ 1:40-
   dolph kick wbds/fwd ss/side to side dolph kick back to wall/fast udk/rev ss/fast free kick to wall
  1 x 100 kick w/boards @ 2:30, desc 1-3 to max effort, same kick for all 3 x 100's
No extra rest between rounds
Check HR after each 100

With shnorkel...
8 x 50 @ 1:15-
  ra2 la2 free drill for 5 cycles/max freestyle "superhero kick" to the end (keep face in water)
Check HR/100 easy
1:00 rest

AMRAP:
7 x 50 as follows-
  1, swim s/e free br3 or 4/2 @ :45
  2, swim MRS build to race/hold (35/15) @ :55
  3, kick wbds 35m fast/15m easy @ :55
  4, kick wbds max effort @ :55
  5, swim as above @ :45, stronger
  6, swim MRS at 200 gp @ :55
  7, kick wbds 35m fast/15m easy choice @ 1:20
1 x 150 kick/swim for time-
  50 kick w/bds max effort
  100 swim (free in odd rounds, go MRS/kick on back by 50's in even rounds)
Check HR after each round, then out/back easy
1:00 rest between rounds


Warmdown a bit before you get out. Be sure to stay well hydrated today and stay out of the sun if you can (if not, double up on your sunscreen). Regular schedule Tue/Wed/Thu, watch your email for info on Friday Morning. Have a great day!

Monday, June 23, 2025

Sunday, June 22, 2025- written for LCM (Sr Blue & Sr Prep)

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

With fins, 4 rounds of:
  2 x 50 drill @ 1:00
  1 x 100 kick on back easy/fast by 50's, @ 1:40
  2 x 50 (same stroke as 1st 2 x 50 drill)-
   1- 35m swim build/15m fast udk @ 1:10
   2- swim fast for time @ :50
Go 2rds free/2 rds no free
Fins off/100 easy after 4th round

3 times through:
  8 x 50 as follows-
   1- swim free from a dive (FAD) @ :50, fast feeling easy (FFE)
   2- swim free from a push (FAP) @ :50, go same time as 1st 50 FAD
   3- drill in MRS @ 1:10, no free
   4- swim FFE in MRS @ 1:00, get time- how close can you get to 200 gp, feeling easy?
   Check HR, then...
  After 1st rd, 200 swim strong/even free or backstroke, get time & figure avg per 50
  After 2nd rd, 300 swim (same as 200, either free or backstroke), get time, faster avg per 50
  After 3rd rd, 400 swim (same stroke as 200/300), get time, fastest avg per 50 of the day
Check HR after each round, then out & back easy
1:00 rest between rounds

With fins, finish up with...
  Out & back "30's" @ 1:00, partner-style, all MAX EFFORT-
   go fast udk to 15m/fwd ss/swim max effort ("sprint your face off!") back to the wall
   go 3 free, then 3 no free
  RACE YOUR PARTNER!


Warmdown a bit before you get out. Stay hydrated today and wear your sunscreen if you have to be outside. Regular schedule Monday through Thursday this week, we may have to swim somewhere else on Friday due to a meet here at GMU; watch your email for updates. Have a great day!

Friday, June 20, 2025- written for LCM (Sr Blue @ 6a)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we did our Friday fly drilling...

With fins, 
  16 x 25 in sets of 4*-
    1-2, fly pull free kick drill @ :40
    #3, fast udk on stomach (one breath only) @ :40- max effort, get time
    #4, swim fly fast breathing 1 up/1 down- get time (should be faster than 25 udk)
   *in 4th round, the drill is your choice (still fly drill, but your choice fly drill)
Fins off after #16, then...

150 in MRS (no free), go dr-sw-k by 25's
1 x 50 from a dive in MRS, build to race pace by midpool, hold speed till the end
1:00 rest

RACE DAY SET-
  AMRAP (3 heats per group, go :10 apart)

BROKEN 150's in MRS as follows:
  50 from a dive @ 1:00, get time
  50 from a push, get time
    :10 rest...
  50 from a push, get time
Get times for all 3 x 50; goal is for 3rd 50 to be as close as possible to 2nd 50


Warmdown a bit before you leave. Enjoy the nice weather today, but have your water bottle with you & wear your sunscreen if you have to be outside. Sunday here at 9a. Have a great day!

Thursday, June 19, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

2 times through:
  4 x "out & back" 100's @ 2:00-
   dolph kick w/bds, build
    fwd ss
   drill/swim (swim is fast out of the turn)
    rev ss
   kick free max effort back to the start end
Go 2 free/2 no free (last kick is breast on 2 no free)
  1 x 100 swim free br3 or 4/2 @ 1:40- go smooth/add kick by 50's
  1 x 100 kick w/bds @ 1:40
Check HR/out & back easy
1:00 rest between rounds

With fins:
  12 x 50 odds/evens-
    odds, breast pull free kick/fast udk on stomach (35m/15m) @ 1:00
    evens, 2 dolph kicks 1 pull breast drill build @ :50
Check HR/fins off & go 100 easy
1:00 rest

2 rounds:
  200 pull free w/shnorkels & buoys- 2nd 100 is faster than 1st, get time
  Drop equipment...
  10 x 50 (2x 5)-
    1-4, odds & evens: odds backstroke @ :50 (tempo)/evens breast @ :55 (work the kick)
    #5, swim giddyup freestyle br3 or 4/2 @ :40- strong kick, nothing sloppy
  1 x 400* swim-
    100 back/breast by 50's (focus on tempo, then kick)
    100 free br3 or 4/2
    *hand touch at 200, get time/2nd 200 is faster (in 2nd rd...get out & go 2nd 200 from a dive)
Check HR/1:00 rest between rounds

With fins, until 9:15a, finish up with...
Partner style out & backs @ :40-
  odds, dolph kick wbds/fwd ss/free kick wbds
  evens, fast udk/fwd ss/swim max effort (same stroke as your partner)


Warmdown a bit before you get out. Stay hydrated today & wear your sunscreen if you have to be outside. Have a great day!

Wednesday, June 18, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

3 x 100 drill/kick by 50's @ 2:00, desc the 50 kick 1-3 (free)
 1 x 300 swim/kick by 50's, desc 100's 1-3 (free)
 Check HR/:30 rest
3 x 100 @ 2:00 in MRS (no free), go 25m drill/50m swim (build/FAST by 25's)/25m udk fast
 1 x 400 swim, go free/MRS by 50's (MRS same stroke as 100's above); free is s/e; desc MRS 1-4
 Check HR/1:00 rest
3 x 100 swim free br3 or 4/2- go @ the fastest interval you can make
Check HR/out & back easy
1:00 rest

15 x 50 in sets of 3's as follows:
  1-2* @ :55, go 35m swim/15m fast udk (IM order by round)
  #3- swim giddyup free br3 or 4/2 @ :40, hustle to make it, but not sloppy
No rest between 3's
*1-2 swim fly
  4-5 swim back
  7-8 swim breast (@ 1:00 if necessary)
  10-11 swim back
  13-14 swim fly
Check HR after #15/out & back easy
1:00 rest

If there is time...
  15 x 50 in 3's (as above), except...
  1-2's are all freestyle @ :50 (same 35m swim/15m udk- but freestyle)
  #3- straight swim IM order @ :50 (3 is fly/6 is back/9 is breast/12 is back/15 is fly)
Take :30 rest after #6, then try the last 9 x 50 straight through


Warmdown a bit before you get out. Stay hydrated today & wear your sunscreen if you have to be outside. Have a great day!

Thursday, June 19, 2025

Tuesday, June 17, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

With fins, 2 times through:
  2x{1 x 100 @ 2:00- kick/50 drill/kick fast udk
      {2 x 50 @ 1:00, all drill (in 2nd rd, go 35m swim build/15m fast udk)
  After 2nd time through 1 x 100/2 x 50...
      1 x 200, swim/kick by 100's; 2nd 50 of each 100 is fast
Check HR after each round
1st rd is free, 2nd rd is MRS no free
100 easy no fins after 2nd rd

3 rounds:
  100 swim free br3 or 4/2 @ 1:30 (@ 1:40 SrP), strong & even
  150 swim free br3 or 4/2 @ 2:15 (@ 2:25 SrP), go 100 smooth/50 add kick
  1* x 50 swim fast in MRS, no free @ 1:00
  *2nd rd go 2 x 50 @ :55/3rd rd go 3 x 50 @ :50
1:00 rest between rounds, out/back easy if you'd like

200 goal pace ("gp") all in MRS no free...
  4 x 50 swim 200 gp @ 1:00
   Check HR/out & back easy
  4 x 50 swim 200 gp @ 1:00, but #3 is @ :50
   Check HR/out & back easy
  4 x 50 swim 200 gp @ :55
   Check HR/out & back easy 
  4 x 50 swim 200 gp @ :55, but #3 is @ :45
  Check HR/100 easy
1:00 rest

Finish up with...
AMRAP:
  3 x 50 swim 200 gp @ :55/:45/:55 by 50's
  50 easy choice drill (same stroke as 50's gp) @ 1:30


Warmdown a bit before you get out. Enjoy your time outside, but wear your sunscreen and stay well hydrated. Today is the last day to enter the LC-2 meet at Franconia (Sunday, June 29); let me know if you have any questions about what events to enter. Have a great day!

Tuesday, June 17, 2025

Monday, June 16, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

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

With buoys & shnorkels, 3 rounds of:
  2 x 50 ra2 la2 free drill @ 1:00 (shnorkels only)
  2 x 50 pull free @ :55, faster tempo on #2
  2 x 50 kick free @ 1:05, hold buoy out front & desc 1-2
  No rest between rounds
  50's drill in 3rd round can be your choice
After 3rd round, check HR then continue right into...
  3 x 150 pull free @ 2:15 (or @ 2:25), desc 1-3 to what you can
  Check HR, then 50 easy skulling/put equipment up/100 kick choice on back
1:00 rest

With boards, 6* times through:
  {1 x out/back @ :40- go 15m kick wbds/fwd ss/fast udk on stomach back to wall
  {1 x 50 @ 1:20- swim max effort out to board then kick max effort to the far end
  *After 2nd round: 1 x 100 kick fast for time on back, get time
  *After 4th round: 1 x broken 100 kick wbds, go 2 x 50 @ :15 rest, be faster than 100 on back
  *After 6th round: 1 x "80" as follows:
    20m kick w/bds/fwd ss
    20m kick on back (back to the wall)
    20m fast udk on stomach
    20m kick w/bds back to the wall
  Check HR after even rounds, then 1:00 rest

Finish up with...
AMRAP:
  1 x 50 partner kick w/bds @ 1:30- go 25m choice kick/fwd ss/25m dolph kick
   2 x 50 swim strong/even free br3 or 4/2 @ :50, hold under :40
  2 x 50 partner kick as above
   2 x 50 swim s/e free as above
  3 x 50 partner kick
   2 x 50 swim free
  2 x 50 partner kick
   2 x 50 swim free
  :30 extra rest
  1 x 100 kick max effort for time


Warmdown a bit before you get out. Enjoy your time off, but be productive: help out around the house, read a book, start your Summer project for school, etc...Stay hydrated & wear your sunscreen if you have to be outside (while you're reading that book or helping around the yard). Have a great day!

Monday, June 16, 2025

Sunday, June 15, 2025- written for LCM (Sr Blue & Sr Prep)

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

With fins, 6 rounds of:
  2 x 50 drill @ 1:00
  1 x out & back to 20m @ :30-
    go fast udk on stomach/fwd ss/race (swim) back to the start end
  Go 2 rounds each of free/MRS (no free)/choice (same stroke for both rounds)
Check HR after 6th round, then fins off

2 x 150 @ 2:40- dr/sw/dr by 50's, build the swim (in MRS)
9 x 50 swim odds/evens as follows:
  odds, long & strong free br3 or 4/2 @ :45
  evens, swim MRS @ :55, desc 1-4 to max effort
Check HR then easy 50
1:00 rest

AMRAP-
  1 x 100 swim free br3 or 4/2 @ 1:35- all strong & even
  2 x 50* kick w/boards @ 1:10
    #1, go 1/2 fast 1/2 easy
    #2, all max effort, get time
  1 x 100 swim free br3 or 4/2 @ 1:25- go smooth/add big fat kick by 50's
    Quickly put fins on...
  1 x 100* kick max effort on back, get time (should be faster than 50 fast w/bds)
  *in even rounds, the 2 x 50 and 100 w/fins are swim in MRS (no free, no fins on 100)
Check HR after 100 fast, then take fins off/out & back easy
1:00 rest between rounds, but not more than that


Warmdown a bit before you get out. Be sure to fuss over your father's today (as in, do everything for them!). Remember tomorrow starts the new schedule: Sr Blue is 6-7:45a and Sr Prep is 7:45-9:15a.
Have a great day! 

Friday, June 13, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went a fly drilling set:

With fins-
  16 x 25 @ :40 in sets of 4,
    1-2 fly pull free kick drill
    #3 swim fast fly
    #4 max effort udk on stomach @ :20
Check HR after #16, then fins off/100 easy choice
1:00 rest

1 x 400 in MRS- 
  Start end of the pool is some sort of drilling/skulling/dps swim;
  Turn end of the pool (from 15m buoy into the turn & back out to 15m) is swim max effort
Check HR again
1:00 rest

RACE DAY SET-
In MRS...

2 x 50 max effort from a dive, get time
  Everybody goes :10 apart so you can get your time easily (easy back to the start end for 2nd 50)
  After 2nd 50, go 150 drill/kick/drill by 50's, figure out avg time for the 2 x 50's (x4 for 200 time)

BROKEN 200-
  Same stroke as 50's
  3 people per heat, we'll go :10 apart
    75m race from a dive/:15 rest (at midpool)/50 swim/:15 rest/75 swim, get time & subtract :30


Warmdown a bit before you get out. Enjoy your first day of Summer Vacation, but stay hydrated & wear your sunscreen. Sunday here at GMU, 9-10:45a. Have a great day!

Friday, June 13, 2025

Thursday, June 12, 2025- written for LCM (Sr Blue & Sr Prep)

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

3 x 200 @ 3:40- 
  1, 100 drill/kick (50's), 100 swim/kick (50's), build the kick
  2, go 150 dr/k/dr by 50's, then last 50 swim build
  3, drill/swim by 50's- 1st 50 is 15m fast/35 dps; 2nd 50 is 25m fast/25m hold speed
Check HR, then 1:00 rest

4 rounds of 6 x 50 as follows (50's MRS are the same throughout the set):
  Rd1, 1 drill @ 1:10
           2, swim MRS @ :55 (same as drill)
           3-6, swim free br3 or 4/2 @ :50/:45 (2 each), all strong & even
  Rd2, 1 drill @ 1:10
           2-3, swim MRS @ :55 desc 1-2 (same as drill)
           4-6, swim free br3 or 4/2 @ :50/:45/:40 (1 each)
  Rd3, 1 drill @ 1:10
           2-4, swim MRS @ :55 desc 1-3 (same as drill)
           5-6, swim free br3 or 4/2 @ :45/:40 (1 each)
  Rd4, 1 drill @ 1:10
           2-5, swim MRS @ :55 desc 1-3/hold for 4 (same as drill)
           6, swim free big finish, giddyup your kick here!
Check HR then 100 easy
1:00 rest

AMRAP-
  100 swim strong/even free br3 or 4/2 @ 1:30
  2 x 50 swim choice @ :55- go 35m build to race pace/15m blast udk on stomach
  1 x 100 swim free smooth/add big fat kick by 50's @ 1:20
  Hop out...
  150 swim from a dive- max effort here, get time (free in odd rounds & MRS in even rounds)
   Get out...
  50 max effort udk from a dive
1:00 rest between rounds


Warmdown a bit before you get out. Do an excellent job in school today- don't fall asleep during your last day of classes! Regular schedule the rest of this week, then we start our 6-7:45a schedule next Monday (June 16). Have a great day!
  

Thursday, June 12, 2025

Wednesday, June 11, 2025- written for LCM (Sr Prep)

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

With fins,
  9 x 50 @ 1:00, go kick/6ks drill/swim build, by 50's
  1 x 150 swim backstroke, desc the 50's 1-3 to what you can
  Check HR, then fins off/out & back easy
1:00 rest

15 x 100 in 3's as follows:
  1- swim free br3 or 4/2 @ 1:35- smooth & long/add kick by 50's
  2- swim back/free by 50's @ 1:45, go "tempo"/add kick by 50's
  3- swim backstroke @ 1:55, get time & desc 1-3; go smooth/add kick by 50's
1:00 rest after #15, check HR/out & back

1 x 450 pull- go 100 free br3/5 by 50's then 50 back- keep head still, don't "fishtail"
1:00 rest

AMRAP-
  6 x 50 as follows:
    1, swim breaststroke @ 1:00
    2-3, swim free br3 or 4/2 @ :50 desc 1-2
    4-5, swim breaststroke @ 1:05 desc 1-2
    6, all kick fast for time on back @ 1:10


Warmdown a bit before you get out. Do an excellent job in school today & remember the schedule changes next Monday, June 16 (6-7:45a here at GMU). Have a great day!

Wednesday, June 11, 2025

Tuesday, June 10, 2025- written for LCM (Sr Blue & Sr Prep)

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

3 rounds of:
  1 x 150 @ 2:40, go drill-kick-drill by 50's, all in MRS
  5 x 50 (o/e), different by round:
    Rd1, odds sw/k by 25's free @ 1:00
             evens swim long & strong free br3 or 4/2 @ :50
  Rd2,   odds sw/k by 25's in MRS no free @ 1:00 (same stroke as 150), desc 1-3
             evens swim L&S free as above, but @ :45
  Rd3, odds sw/k by 25's MRS @ :55, desc if possible
           evens swim L&S free as above @ :40, don't get sloppy
Check HR/1:00 rest

One time through (100's in MRS are all the same stroke):
2 x 200 swim free @ 3:10, #1 is smooth & long/add kick by 100's; #2 is desc 50's 1-3/4
  2 x 100 in MRS-
  #1, go 25 drill/50 swim fast turn/25 choice (skulling/kick/drill) @ 2:30
  #2, swim 2 x 50 @ :10 rest (all @ 2:00)- go build/hold speed by 25's (1st 50), then max effort (2nd 50)
1 x 200 swim free @ 3:10 as above (100 smooth & long/100 add kick)
2 x 100 swim free @ 1:30, desc 1-2 to what you can
  2 x 100 in MRS, as above (@ 2:30 & 2:00, by 100's)
1 x 200 swim free @ 3:10 as above
4 x 50 swim free br3 or 4/2 all long & strong, hold same avg time for all 4 x 50, as follows:
  go @ :50/:45/:40/1:00- by 50's
2 x 100 in MRS as above (2:30/2:00)
Check HR then 50 out & back easy
1:00 rest

Finish up with...
AMRAP*-
  4 x 50 in MRS (no free) swim at 200 gp:
  Go @ :55/:45/:55 at 200 gp (by 50), then 4th 50 is easy drill @ 1:35
*every 3rd rd, 50's swim gp are @ :10 rest


Warmdown a bit before you get out. Do an excellent job in school today & get excited for LC-2 on Sunday, June 29. Have a great day!

Tuesday, June 10, 2025

Monday, June 9, 2025- written for LCM (Sr Blue & Sr Prep)

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

With shnorkels & boards, 3 rounds:
  2 x 50 ra2 la2 free drill @ 1:05
    :10 rest after #2, get boards
  4 x 100 kick or swim by 100's-
  odds, kick w/shnorkels & boards @ 2:00, desc 1-2
  evens, swim free w/shnorkels @ 1:30- go smooth & long/add kick by 50's
  No rest between rounds
  Drill in 3rd round is choice free drill
  Check HR after each rd; out & back easy after 3rd rd
1:00 rest

3 times through:
  4* x 50 kick fast w/bds @ 1:10 (2nd rd, these are on back)
   *3rd 50 is always out & back @ :50, go swim/fwd ss/fast udk
  1 x 150 swim back/free/back faster by 50's @ 2:40 (middle rd go free/back/free faster by 50's)
  1 x 100 kick fast for time w/boards (2nd round is kick on back), get time
  Check HR, then out & back easy choice
1:00 rest between rounds

If there is time, finish up with...

50's kick partner style w/boards @ 1:30
  Go 2 x 50 fast (race your partner)/1 x 50 easy out & back (no board)


Warmdown a bit before you get out. Do an excellent job in school today & remind your parents about A) schedule change next Monday, June 16 (6-7:45a) and B) LC-2 on Sunday, June 29. 
Have a great day!

Sunday, June 8, 2025

Sunday, June 8, 2025- written for LCM (Sr Blue & Sr Prep)

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

With fins, 6x:
  1 x 50 drill @ 1:00
  1 x out & back @ :50, swim to 20m/fwd ss/max effort udk back to the wall
  1 x 50 kick on back @ :40
No rest between rounds
Go 2 rds each of free, no free (same stroke), choice
Check HR after last rd, then fins off/100 easy
1:00 rest

BIG 50's-
("MRS" 50's are no free and all the same stroke throughout the set)
4 x 50 swim free br3 or 4/2, all long & strong as follows:
  1 each @ :55/:50/:45/:40
4 x 50 swim as follows:
  3 free as above (@ :55/:50/:45)
  1 swim @ 1:00 in MRS smooth & long, good clip but not sloppy
4 x 50 swim-
  2 swim free as above (@ :55/:50)
  2 swim in MRS, 1 @ 1:00 then 1 @ :55- strong effort here, faster than single 50 MRS above
4 x 50 swim-
  1 swim free @ :55, still long & strong
  3 swim in MRS (@ 1:00/:55/:50), all strong, should be faster avg than previous 2 x 50
Check HR, then out & back @ 1:30
4 x 50 swim in MRS as follows:
  1 each @ 1:00/:55/:50/:45- should be faster avg than previous 3 x 50 (and all faster than :45)
Check HR, then...

1 x 450 pull free w/buoy, br 3/5/7 by 50's & desc 150's 1-3 to what you can
Check HR, then 50 easy
1:00 rest

MYSTERY SET-
  We finished the set of "BIG 50's" with the following:
  4 x 50 swim in MRS as follows,
  1 each @ :45/:50/:55/1:00- get avg time, should be fastest set of the day
Check HR, then get right into...

1 x 450 pull free br3/5/7 by 50's, desc to faster than previous 450
Check HR, then 50 easy
1:00 rest

With fins, finish up with...(all freestyle here)
All 50's @ :50-
  1 x 50 swim 35m fast/15m fast udk
  1 x 50 swim build to race pace by 35m/hold speed for last 15m
  1 x 50 swim 35m fast/15m fast udk
:30 extra rest, then...
1 x 50* race max effort @ 1:30- get time
*in rd2, go 1 x 100 swim, trying to be with 1.5 seconds of your 50 time (x2)
*in rd3, go 1 x 150 swim, trying to be within 2.5-3.0 seconds of your 50 time (x3)
If there is time...
4 x 50 swim max effort @ 1:00, can you avg faster than your 50m best time???


Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for your exams this week. Regular schedule all this week, then it changes on Monday, June 16 (6a each morning at GMU). Have a great day!

Friday, June 6, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

Today's date (June 6) has a significant place in history; can anybody tell me (without going to your phones) what happened on this day 80 years ago today?
PS, it's also National Donut Day


With fins, 4 rounds:
  2 x out & backs @ :45-
    fly pull free kick to 20m/fwd ss/then max effort udk back to the wall
  1 x 50 @ 1:00 swim fly- go 25m build/25m fast, get time
  1 x 50 @ 1:00 swim fly- go 35m swim max effort/15m fast udk, get time- can you match 1st 50?
No rest between rounds
Check HR after last 50, then fins off/out & back easy
1:00 rest

(Modified) Race Day set:
AMRAP-
(50's are in MRS, no free)
  100 swim free br3 or 4/2- go smooth/add kick by 50's, @ 1:40 (Rd2 @ 1:30. Rd3 @ 1:20)
  2 x 50 swim at 200 gp @ :10 rest (2nd 50 is from a dive), all @ 3:00
No extra rest between rounds, check HR after 2nd 50 in each round


Warmdown a bit before you get out. Do an excellent job in school today & get excited for LC-2 @ Sunday, June 29. Workout on Sunday is here at GMU, 9-10:45a. Have a great day!

Thursday, June 5, 2025- written for LCM (Sr Blue & Sr Prep)

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

8 x 100 (2 sets of 4)-
  1-3 @ 2:00, go 25 dolph kick wbds/50 swim (build)-drill/25 kick fast free wbds
  #4, swim smooth & long/add kick by 50's @ 1:30
Go 1-4 free, and 5-8 in MRS (all same stroke) no free
Check HR after #8, then...

8 x 100 (2 sets of 4)-
  1, go smooth & long/add kick @ 1:40
  2, go smooth & long/add bigger kick @ 1:30
  3, giddyup @ 1:20- nothing sloppy
  4, go 2 x 50 kick max effort w/bds @ :15 rest (all @ 3:00)
#4/8 are choice, but same kick for both 50's
1:00 rest after #8, then...

All in MRS (no free):
16 x 50 in sets of 4-
  1- swim build to race/drill by 25's @ 1:10
  2- swim at 200 gp @ 1:00
  3- swim free br3 or 4/2, long & strong @ :50
  4- max effort @ 1:30, get time/check HR
No rest between rounds of 4
100 easy after #16, then 1:00 rest

AMRAP-
  3 x 50 swim at 200 gp @ 1:00*
  50 easy choice @ 2:00
  No additional rest between rounds
*3rd rd will be @ :10 rest


Warmdown a bit before you get out. Do an excellent job in school today & be sure to tell your parents about LC-2 at Franconia on Sunday, June 29. Have a great day!

Friday, June 6, 2025

Wednesday, June 4, 2025- written for LCM (Sr Prep, select Sr Blue)

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

4 x 150 @ 3:00-
  100 dr/sw by 25's
  50 swim smooth/build by 25's
Go 2 free, 2 no free
Check HR

With fins, 6x:
  25 dolph kick w/bds build @ :40
  50 breast pull free kick/flip turn at wall/faster breast pull with dolph kick @ 1:00
  25 kick free on back, hold boards straight up @ :40
Check HR after 6th round, then take fins off
100 easy on back
1:00 rest

3 rounds of:
  4 x 50 swim strong/even free br3 or 4/2 @ :55*
    *3rd 50 is @ :45
  1 x out & back breaststroke @ 1:00- go swim/fwd ss/kick breast on back, all fast
Check HR after east rd
1:00 rest after 3rd rd

Finish up with...
AMRAP-
  3 x 100 @ 1:50-
    #1, 15m swim fast breaststroke/35m smooth free, then 2nd 50 is add big kick free
    #2, 25m swim fast breaststroke/25m smooth free, then 2nd 50 is add big kick free
    #3, 35m swim fast breaststroke/15m free build into turn, then 2nd 50 is big kick free
  2 x 50 breaststroke as follows:
    #1, from a dive, race & get times (partner style), then...
    #2 as follows:
      swimmer "a" went :48 on the 1st 50 & swimmer "b" went :40, then...
      swimmer "a" goes 1st from a dive, and swimmer "b" goes 2nd (fad) :08 behind- catch "a!"


Warmdown a bit before you get out. Do an excellent job in school today and make sure you've done your "best/least-best/differently or better" talk from the meet before you go. Have a great day!

Tuesday, June 3, 2025

Tuesday, June 3, 2025- written for LCM (Sr Blue & Sr Prep)

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

4 x 50 drill @ 1:05
  2 x 100 swim/kick by 50's @ 2:00, desc 1-2 (same stroke as 50's drill)
3 x 50 swim/drill by 25's @ 1:00
  1 x 150 sw/k/sw (faster) by 50's @ 2:40- same stroke as 3 x 50 sw/drill
3 x 50 swim/kick (35m sw/15m udk) @ :55, desc 1-3
  1 x 100 swim/kick by 50's fast for time- same stroke as 50's sw/k @ :55, get time
Check HR, then out/back easy
1:00 rest

With fins:
  8 x 50 @ 1:00- fly pull free kick drill/fwd ss @ mid-pool/fast udk to the end
Fins off/100 easy on back

3 times through:
  2 x 50 @ 1:05- 35m drill/15m kick udk (fly in rd1/back in rd2/breast in rd3)
  3 x 50 sw/k (35/15) @ :55* same stroke as 50's drill (*breast @ 1:05), desc 1-3
  1 x 100 sw free br3 or 4/2 @ 1:30, must be under 1:20
  1 x 150 swim IM- 50 of fly/back/breast, get time, desc 1-3 to max effort
Check HR, then 1:00 rest

With fins, finish up with...
  50's @ 1:00- 15m swim max effort/35m drill


Warmdown a bit before you get out. Do an excellent job in school today & be sure to remind your parents about the LC-2 meet on Sunday, June 29 at Franconia. Have a great day!


Monday, June 2, 2015- written for LCM (Sr Blue & Sr Prep)

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

With fins, 4 rounds:
  2 x out & backs @ :45 (udk/fwd ss/kick on back arms pointed UP)
  2 x 50 drill @ 1:00
  No rest between rounds
  Drill in rds 1&2 is free; in rds 3&4 is MRS (no free)
Fins off/1:00 rest

Swim down from the meet:
All @ 2:00 rest-
  12 min swim
  10 min pull (can go 200 w/paddles then 200 w/out paddles if you'd like)
  8 min kick (go 100 on back/50 wbds


Anybody who raced this past weekend: best/least-best/differently or better talk

Everybody else:
AMRAP-
  All partner-style...
    50 kick with boards @ 1:30- 25m dolph kick (fast/easy)/fwd ss/25m breast kick (easy/fast)
      Get out
    Out & back from a dive- fast udk to 25m/backwards ss/swim back to wall max effort (race!) @ 1:30
    50 kick free w/bds max effort @ 1:30- straight race, yo!
Race your partner throughout & be explosive with your UDK's.


Warmdown a bit at 6:30a & then hop out. Do an excellent job in school today & be sure to remind your parents about LC-2 on Sunday, June 29 (at Franconia). Have a great day!
   

Monday, June 2, 2025

Sunday, June 1, 2025- written for LCM (Sr Blue & Sr Prep)

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

With fins, 3x:
6 x 50 as follows-
  1-2, 25m fly pull free kick drill/25m udk on side @ 1:00
  #3, swim 35m fly build/15m fast udk on stomach @ :50
  4-5, 25m choice drill/25m swim build (same stroke as drill) @ 1:00
  #6, swim 35m build/15m fast udk on stomach (same stroke as #4-5) @ :50
No extra rest between rounds of 6
#4-6 are different stroke (but same stroke for all 3)
Check HR after #18, then take fins off/out & back easy
1:00 rest

5 times through:
  2 x 50 swim l&s free br3 or 4/2 @ :55* (*gets :05 faster by rd; 5th rd @ :10r), hold same avg
  1 x out & back to yellow marker (15m) @ :50
    >go fly swim/fwd ss/fast udk back to wall
  1 x 50 kick max effort w/boards @ 1:10, get time
  After odd rounds (1/3/5)...
    2 x 100 swim free br3 or 4/2 @ 1:40, desc 1-2; each rd is a faster descend
  After 5th rd:
    1 x 50 kick max effort, partner style- everybody pushes off at the same time!
Check HR, o/b easy
1:00 rest

Finish up with...
AMRAP-

  {2 x 50 out & back @ 1:10 (go drill/fwd ss/kick streamlined back to wall)
  {1* x 50 swim at 200 gp @ 1:00 (add 1 x 50 each round, up to 3 x 50, then back down to 1)
  Check HR after last 50 in each round, then get into the out/back 50's


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

Thursday, July 3, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest 2x through:   4 x out/back 50's @ 1:00-     fist drill out/fwd ss/choice skulling on back   1 x 150 swim ...