Tuesday, July 22, 2025- written for SC (LR/AR), get in where you can

1 x 600- 300/200/100

1:00 rest

You can go the Meet Warmup if you'd like, or try the following (do the 25's after the Meet Warmup)-

Go @ :10 or :15 rest if no pace clock...

  6 x 75 @ 1:20-

  drill/kick/drill by 25's

  4 x 125 @ 2:00-

   50 swim/drill by 25's, middle 25 skulling, 50 swim/drill by 25's- build the swim to fast turn

  9 x 50's in sets of 3's-

    1-2 @ 1:00, go swim/kick by 25's, moderate desc on the swim

    #3, swim all free br3 or 4/2, strong & even @ :50

Check HR, then 50 easy

Finish up with...

20 x 25 @ :45 (or @ :20 rest), "the usual" in sets of 4, change strokes as you'd like

Warmdown a bit before you get out. Stay out of the sun if possible and sip your water throughout the day. Get excited to race at Future's!

Monday, July 21, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

14 x 50, odds/evens as follows:

  odds, 35m drill/15m swim build to fast finish @ 1:00 (include MRS)

  evens, 35m kick on back/15m fast udk @ 1:15, get time & desc 1-7 to giddyup

Check HR after #14/1:00 rest

2 rounds of (LRoth/ARizz, 1 round, go @ :10-:15 rest if no pace clock)-

  3 x 50 swim strong/even free br3 or 4/2 @ :50 (SrP @ :55)

  3 x 100 @ 1:50, swim 50 free smooth & long/2nd 50 is 35m swim MRS then last 15m drill MRS

  3 x 50 swim strong/even free br3 or 4/2 @ :45 (SrP @ :50)

  3 x 150 @ 3:00 as follows-

    swim IM (no free) by 50's

    desc 1-3 to fast; 

    each 50 is 35m swim/last 15m fast udk (only 1 breath)

  3 x 50* @ 1:05 in MRS, go 35m swim/last 15m udk (1 breath), desc 1-3 to fast

    *can be diff stroke in Rd2, but same stroke for all 3

Check HR/out & back easy after 1st rd (100 easy after 2nd rd)

1:00 rest

LRoth/ARizz, finish up with 25's (12 or 16, as you feel) @ :45 (or :20-:30 rest)-

    "the usual" in sets of 4, change stroke after 4 x 25

Everybody else-

  6 rounds of:

  4 x out/backs @ 1:00, go past 15m buoy-

    go fast udk out/fwd ss/swim max effort back

  1 x 50* kick max effort w/boards @ 1:20, get time

  1 x 100 swim free br3 or 4/2, go smooth/add big kick by 50's, all @ 2:00

No rest between rounds

*odd rds, 50 kick w/bds is free; even rds, 50 kick w/bds is dolph or breast kick

If there is time...

Finish up with:

24 x 25 w/fins @ :45, "the usual" in sets of 4 (change stroke by rds of 4)

Warmdown a bit before you get out. Stay hydrated today & wear your susncreen; be sure to thank Heather for running the workout today. Have a great day!

Sunday, July 20, 2025- written for LCM (Sr Blue/Sr Prep @ 9a)

1 x 600- 300/200/100

1:00 rest

With fins,

  12 x 50 in 3's-

  1-2, 35m drill/15m fast udk (no breath) @ 1:00

  #3, swim 25m fast/25m fast udk (1 breath) @ :50

Go 1-6 free, 7-9/10-12 no free (same stroke for all 3)

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

1 x 400 pull free-

  1st 200, w/shnorkel & buoy, smooth & long on odd 50's, build tempo on even 50's

  2nd 200- no shnorkel, br3 on odd 50's and br7 on even 50's

Check HR/1:00 rest

15 x 100 in sets of 5-

  1-4, swim free br3 or 4/2 @ 1:40, go smooth & long on 1st 50 then add kick for 2nd 50

  #5, swim/kick free by 50's fast @ 2:00

  6-10, swim 75 IM (25 of each, no free), last 25 kick on back, all @ 2:00 desc 1-5

  11-15, go odds swim/kick by 50's in MRS (no free) @ 2:00 desc; evens are swim free @ 1:30)

Check HR, then out/back easy

With fins, 2* rounds of:

  3 x 150 swim free br3 or4/2 @ 2:40, desc 1-3 to max effort

  3 x 100 swim 75m MRS (no free)/last 25m fast udk, all @ 2:00 desc 1-3 to max effort

  3 x 50 kick on back @ 1:10, desc 1-3 to max effort

Check HR/1:00 rest between rounds

*can switch strokes on the 3 x 100 for 2nd round

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure to thank Heather for running the workout today. Have a great day!

Friday, July 18, 2025- written for LCM (Sr Blue @ 6a)

Meet Warmup, then...

With fins, 5 rounds of:

Each round @ 2:30-

  Fast udk on stomach to 15m (no breathing, you can go 15m w/fins & no breath)

  Fast streamlined vertical dolphin kick for :10

  Fly pull w/free kick drill to the far end

  :20 rest

  Now going back to the start end...

  35m swim fly build to max effort by midpool

  Last 15m fast udk on stomach, this is max effort here!

Check HR after each round

Lots of rest here so your effort should be high

After 5th round, easy back to the start end/fins off, then...

1 x 200 in MRS (no free)-

  go dr-k-dr-skulling by 50's

  1:00 rest

RACE DAY Set-

4 rounds of:

(Go 3 rounds in MRS (no free), 1 round choice)

   4 x 25 swim max effort from a dive, get times 

     *go :10 apart on a "zero" not a "five" until everyone has gone (no set interval)

     *After you get your time for the 25, continue to the end and get out for the next 25

     *figure avg time for the 25's and multiply by 3 (for a 75m time)

     * after the 4th 25...

    1 x 75 race from a dive, trying to be within :02 of your avg 25 time (x3)

      *go 3 people per round for the 75, :10 apart

      *easy choice to finish each 100 then get out

1:00 rest between rounds

If there is time, finish up with...

With fins, 25's @ :45- go "the usual" in sets of 4; change stroke for each round of 4

Warmdown a bit before you get out. Wear your sunscreen today & drink your water, be sure to thank Heather for running he workout. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

  4 x 50 @ 1:05, go 35m drill/last 15m fast udk

  1 x 100 @ 2:00-

    25m fast udk (one breath only)

    25m drill (same stroke as 50's above)

    25m swim build to race pace

    25m max effort udk (one breath only)

Check HR after each round

Go free/MRS (no free)/choice (only one stroke) by round

No additional rest between rounds

Fins off 100 easy on back after 3rd round/1:00 rest

12 x 50 in sets of 3:

  #1 @ 1:10, go 35m fly drill/15m dolph kick on side

  #2 @ 1:00, go 35m swim fly build to max effort/last 15m fast udk on stomach

  #3 @ :50, swim free br3 or 4/2- strong & even here, be under :40

No rest between rounds of 3

Check HR after #12, then out/back easy

1:00 rest

 

4 rounds of:

  1 x 150 @ 2:45, as follows:

    50 moderate kick on back

    50 drill in MRS (no free)

    Hand touch/check clock

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

  3 x 50 swim at 200 goal pace in MRS @ 1:05-

    #1 is from a dive (backstrokers dive in roll onto back)

    #2-3 from a push

Check HR after 3rd 50 goal pace, then :30 extra rest/get out

  1 x 50* from a dive (same stroke as 50's goal pace)- go 35m swim max effort/last 15m fast udk

  *How close can you get to your 50 goal pace time + :03 for the 50 from a dive?!?

Check HR/1:00 rest between rounds

Go 300 after 2nd & 4th rounds as follows:

  200 pull free w/shnorkel & choice equip/100 drill-choice by 50's

After 4th round of 150/50's gp/50 from a dive...

With fins: 25's @ :45- "the usual" in sets of 4

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure to thank Heather for running the workout today. Tomorrow will be a fairly typical Race Day set. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

Anybody racing tomorrow (14&U @ UMD):

  -Meet Warmup;

  -24 x 25 @ :45 w/fins, "the usual" in sets of 4;

  -anything else as needed

  -warmdown & hop out, get excited to race this weekend!

Everybody else:

3 x 200-

 1, dr-k-dr-sw by 50's @ 3:40

 2, dr-k-sw-sw by 50's @ 3:20, desc 50's swim 1-2

 3, dr-sw-sw-sw by 50's, desc 50's swim 1-3

Check HR, then...

18 x 50's in sets of 3's follows:

  1-2, swim IM order by 25's @ :55 (fly/back #1, then back/breast on #2), always @ :55

  #3, swim free br3 or 4/2, last 15m fast udk; #3 is @ :55, then gets :05 faster by round*

    *so, #6 is @ :50, then #9 @ :45, #12 @ :40, #15 @ :35 and #18 @ :30!!

  SrP, go 50's IM @ 1:00 and then 50 free starts @ 1:00, so #18 is @ :35

1:00 rest, check HR after #18, then out & back easy

4 rounds of:

  1 x 150 @ 2:40 as follows-

   50 kick w/boards build, last 15m at max effort (free kick)

   100 swim free br3 or 4/2, go smooth/add kick by 50's

  1 x 50 kick max effort (free) w/boards @ 1:20

No rest between rounds, check HR after each round

Kick in 3rd round is choice no free

Kick in 4th round is choice

200 dr-k-dr-skulling in MRS after 4th round, then 1:00 rest

AMRAP-

  1 x 150 @ 2:40 as follows:

    100 swim free br3 or 4/2, go smooth/add kick by 50's

    50 swim in MRS (no free), build speed to max effort for the last 15m

  1 x 50 swim MRS (same stroke as last 50 on 150 above), max effort from a dive @ 1:20

  Check HR after each round, no additional rest between rounds

Every 3rd round, 50's MRS can be choice (but same stroke for both)

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated- get excited to race this weekend at UMD. FYI, Workout schedule is the same for Thursday & Friday here at GMU. Have a great day!

Tuesday, July 15, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

2x:

  2 x 150 @ 2:45- go dr/sw/dr by 50's, build the swim

  3 x 50 swim desc 1-3 @ 1:05, same stroke as the 150's

  Go rd1 free/rd2 choice no free

Check HR after 2nd rd, then...

With fins:

  8 x 50 @ 1:05, o/e

   odds, breast pull drill (choice kick, free or 2 dolph kicks)/last 15m fast udk

   evens, choice drill (can be diff stroke)/last 15m fast free kick on back arms pointed UP

Check HR after #8, then fins off/100 easy

1:00 rest

12 x 100 odds/evens (2 x 6)-

  odds, always swim free br3 or 4/2 @ 1:25, go smooth/add kick by 50's (SrP @ 1:35)

  evens, swim 50 back/25 breast/25 free @ 2:00, desc 1-3 (2/4/6) and 4-6 (8/10/12), get times

  Check HR after #12, then get right into...

200 in MRS (no free), go dr/k/dr/skulling by 50's

1:00 rest

3 rounds of (4 rounds if NOT racing this weekend)-

  4 x 50 MRS-

   odds, swim at 200 gp @ 1:10

   evens, go 25m swim max effort from a dive/25m drill, all @ 1:50

  1 x 200 pull free w/shnorkel & choice equip

  Check HR after each round, then :30 rest

If there is time, finish up with...

With fins, 16 x 25 @ :45- "the usual," in sets of 4

Warmdown a bit before you get out. Stay wel hydrated and wear your sunscreen today- stay out of the sun if you can, especially if you're racing this weekend. Have a great day!

Monday, July 14, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With fins, 4x:

  2 x 50 drill @ 1:00, last 15m fast udk

  2 x out & backs @ :45- go fast udk to 15m/fwd ss//swim back max effort

No rest between round

Go 2 rds free/2 rds no free

Check HR after last round, then fins off/100 easy choice

9 x 100 in sets of 3-

  1st 50, 35m swim smooth free/15m fast udk

  2nd 50 35m swim free add big kick/15m swim fast MRS (no free)

Two options: 

Go 1 each @ 1:45/1:35/1:25 (3x through);

  OR...

Go 3 each @ 1:45/1:35/1:25 (big street cred if you can rip off 3 x 100 @ 1:25 as above

Check HR, then 100 easy

1:00 rest

With boards, 5 rounds of:

  4 x out & backs @ 1:00-

   odds, kick wbds fast/fwd ss/fast udk back to the wall

   evens, fast udk/fwd ss/kick fast wbds back to the wall

  1* x 50 kick max effort w/bds @ 1:30, get time

  *in 3rd & 5th round, 2 x 50 kick w/bds @ :15 rest, can you get to your 50 time (rds 1/2), + :03?

Rds 1-3 are free; rds 4-5 are your choice

1:00 rest between rounds

With fins, finish up with...

AMRAP-

  4 x 25 @ :40, odds max effort/evens build to fast finish

  1 x 40 out/back @ 1:00 (go past 15m buoy): max swim/fwd ss/fast udk

  Go odd rounds free, even rounds no free (can be diff stroke in even rds)

No extra rest between rounds

Warmdown a bit before you get out. Get excited to race this weekend and be sure to wear your sunscreen & stay hydrated throughout the week. Have a great day!

Sunday, July 13, 2025- written for SCM (special schedule for Sr Blue/Sr Prep, outdoors @ Fairfax Pool, 8:30a)

1 x 600-300/200/100

1:00 rest

With fins, 3x:

  1 x 125 @ 2:10- 50 drill/25 kick build/50 drill

  1 x 75 @ 1:10- go swim/kick/swim faster by 25's, same stroke as drill on 125

  No rest between rounds, check HR after 3rd round, then fins off/50 easy

6 x 75 @ 1:25- 25 breast pull free kick/50 choice drill/swim by 25's, build the swim

Check HR/1:00 rest

4 rounds of:

  2 x 150 @ 2:20, go 100 swim free smooth/add kick by 50's

                                  50 swim/drill by 25's in MRS, build the swim

  3 x 50 swim MRS (no free @ 1:05, desc 1-3 to max effort

  Rds 1-2, go MRS on 50's desc

  Rds 3-4, choice, but only one stroke

With fins, finish up with...

  16 x 25 @ :45, "the usual" in sets of 4

Warmdown a bit before you get out, then help take the lanelines out before you go. Be sure to thank Heather for running workout this morning. Regular workout this week at GMU. Have a great day!

Friday, July 11, 2025- written for SCM (special schedule outdoors @ Lakeview Pool, 6-7:30a)

Meet Warmup, then...

With fins, 4 rounds:

3 x 25 fly pull free kick drill @ :40

1 x 50 swim/kick fly @ 1:00- build the swim to fast turn, kick is fast

No rest between rounds

Check HR after each round/fins off after 4th rd, go a 50 easy

RACE DAY SET-

  4 x 75 race from a dive in heats, go :10 apart (2 groups, 1 group every 2:00)

   gets times, keep track of avg

  After last 75...

1 x 150 drill/skulling by 25's, figure time for 150 (double your avg 75 time)

Then...

BROKEN 150- 3 x 50 race @ :10 rest

  1st 50 from a dive/2nd & 3rd 50 from a push; get time & subtract :20 for total 150 time

  Goal is to be faster on the 150 than 2x your avg 75 time

Warmdown as needed before you get out. Be sure to thank Erica on the way out for allowing us to train here today. Remember, Sunday workout is at the outdoor Fairfax Pool on Roberts Road, 8:30-10a; regular schedule back at GMU on Monday. Good luck to everybody racing this weekend, have a great day!

Thursday, July 10, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

  4 x 50 @ 1:00- 35m drill/15m fast udk

  2 x 100 swim/kick by 50's @ 2:10, desc 1-2 to what you can

  Go free/MRS (no free)/choice (only 1 stroke) by round

Check HR after each round

Fins off/100 easy after 3rd round

1 x 300 choice- far end of the pool is swim fast into/out of the turn

1:00 rest

AMRAP-

2x {1 x 100 swim free br3 or 4/2 @ 1:30, go smooth/add kick by 50's

     {2 x 50 swim MRS (no free) @ 1:00, desc 1-2

      No rest between the two rounds, then...

      1x {1 x 50 cruise free @ :50

           {2 x 50 swim in MRS @ :15 rest- target 200 gp (same stroke as 50's @ 1:00 above)

           {Get times/check HR, then 50 easy

1:00 rest between rounds

Change stroke (for 50's) every 3rd round if you'd like

After 3rd & 6th round...

1 x 300- 200 pull w/shnorkel & buoy (choice paddles)

               Drop equip

              100 stroke drill

Warmdown as needed before you get out. Remember, workout tomorrow morning is at the Lakeview Pool, 6-7:30a. Get excited to race the next few weekends; stay hydrated and wear your sunscreen if you have to be outside. Have a great day!

Wednesday, July 9, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

4x:

  1 x 100 @ 2:00- drill/kick by 50's, build the kick

  2 x 50 sw/k by 25's @ :55, desc 1-2 (same stroke as 100 dr-k)

  Go 2 rds free, 2 rounds no free (no free rounds, 50's are @ 1:00)

  Check HR after last round, then...

2 rounds:

  3 x 50 kick w/bds @ 1:10-

   go 1/2 fast 1/2 easy (#1), then build (#2), than all fast* (#3)

  1 x 100 kick on back moderate to strong effort, but udk's are BLAST @ 3:00

  *if you're racing this weekend, go easy on the 3rd 50 kick

Check HR after each round

If you're racing this weekend:

  8 x 50 @ 1:10 (can be with fins if you'd like)-

   1, 15m max effort/35m drill

   2, 25m max effort/25m drill

   3, 35m max effort/15m drill

   4, all easy choice

Check HR after #8, then warmdown & hop out

Everybody else...

LONG SWIM-

4 times through:

 200 swim free w/shnorkel, strong long & strong, desc from there to giddyup

 Take shnorkel off, then continue right into...

 100 IM order by round (fly in first round, back in 2nd round, etc...)-

  go 25m swim build to race/25m drill (same stroke)/50m kick (fast udk, then build)

Check HR after 4th time through, then out/back easy

1:00 rest

With fins, finish up with...

2x:

 3 x 175 swim free desc 1-3 to max effort @ 3:00 (kick on back in 2nd rd)

 3 x 50 swim desc 1-3 to max effort @ 1:10, no free (only 1 stroke); these are free in 2nd rd

No rest between rounds, check HR after 3rd 175 and 3rd 50 in each rd

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Get excited to race the next few weekends, and remember that workout on Friday is at the Lakeview Pool (6-7:30a). Have a great day!

Tuesday, July 8, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

3 times through:

  2 x 100 @ 2:00- go 25 drill/50 swim (build into turn/fast out)/kick, in MRS (no free)

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

    #3 is always @ :40

  1 x 100 swim/kick by 50's in MRS (same as 100's above), get time and desc 1-3 to fast

  *50's free are @ :45 in 2nd rd (#3 still @ :40) and @ :40 in 3rd rd

Check HR after each round

6 x 100 odds/evens as follows:

 odds, swim free br3 or 4/2 @ 1:30 (SrP @ 1:40), go smooth/add kick by 50's, kick gets bigger

 evens in MRS (no free) @ 2:00 as follows-

  #2, go 15m swim max effort/35m dps, then 2nd 50 drill

  #4, go 25m max effort/25m dps, then 2nd 50 drill

  #6, go 35m max effort/15m dps, then 2nd 50 drill

2 rounds of (if there is time, a 3rd round can be your choice):

  5 x 50 @ 1:00- odds swim MRS at 200 gp, evens drill (same stroke)

  1 x 150 swim free br3 or 4/2, desc 50's 1-3 to what you can

  Check HR/out&back easy

  5 x 50 @ 1:00 in MRS, swim at 200 gp (#3 is drill, same stroke)

  1 x 150 swim free br3 or 4/2, desc 1-3 to faster than previous 150

  Check HR then out/back easy

  4* x 50 swim 200 gp in MRS @ 1:00

  1 x 50 easy drill (same stroke)

  Get out...

  1 x 50 race from a dive in MRS, go on a "zero" or "five" & get your time

  100 easy choice

  *anybody racing this weekend goes 2 x 50 MRS @ :15 rest (1st 50 is from a dive) instead of 4 x 50

Warmdown a bit before you get out. Be sure to wear your sunscreen today & keep your water with you. Get excited to race the next few weekends and remember, workout on Friday Morning is at the outdoor Lakeville Pool (6a-7:30a). Have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins:

  9 x 50 in 3's-

  1-2, breast pull free kick drill (35m), last 15m fast udk on stomach, @ 1:00

  #3, fast free kick on back w/arms pointed up towards ceiling @ :50

Check HR after #9, then...

3 x 150 @ 2:45-

  50 dolph kick on side, stay on surface and feel hips generate the dolphin motion

  100 drill, go 2 dolphin kicks 1 pull breast- this 100 gets faster 1-3 (do flip turns)

Check HR after last 150, then out/back easy

1:00 rest

4 rounds ("12 x 50") as follows:

  1 x 50- kick free w/boards @ 1:10, go 15m moderate/20m max/15m moderate)

  2 x out/back 50's @ :55 swim, go breaststroke out/fwd ss/freestyle back, desc 1-2

  1 x 50 kick w/bds @ 1:30- go breast kick to 25m/fwd ss/free kick to the end; desc 1-4

Check HR after each round, out/back easy after last round

3 times through (4 x 100 and then 4 x 50):

  1 x 100- 15m kick breast/35m swim breast, then 35m swim free/15m kick free

  1 x 100- 25m kick breast/25m swim breast, then 25m swim free/25m kick free

  1 x 100- 35m kick breast/15m swim breast, then 15m swim free/35m kick free

  1 x 100- kick breast/free by 50's

  4 x 50 odds/evens-

   odds, swim breaststroke @ :55 (hold faster avg by round)

   evens, swim free br3 or 4/2 @ 1:20- hold under :35 (SrP, target :37)

  NOTE: 100's are @ 2:30 for 1st rd, then @ 2:20 in 2nd rd and @ 2:10 in 3rd rd

               All kick is with the boards, and FAST

After 3rd round, 100 easy on back

1:00 rest

Finish up with:

1 x 200 kick for time, go breast/free by 50's, 1st 100 on back/2nd 100 with boards

Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside & have your water bottle with you throughout the day. REMEMBER, workout on Friday Morning is at the outdoor Lakeview Pool, 6-7:30a. Have a great day!  

Sunday, July 6, 2025- written for LCM (Sr Blue/Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins,

  16 x 50, odds/evens-

  odds @ 1:00, go 15m udk on back/20m drill/15m fast udk on stomach

  evens, all kick desc 1-4/5-8 as follows:

   2@ 1:00

   4@ :55

   6@ :50

   8 @ :45

    10@ :50

    12 @ :45

    14 @ :40

    16 @ :35

Check HR/fins off & right into...

1 x 400-

  odd 50's, 15m swim build/35m drill- all in MRS, no free (same stroke for drill & swim)

  even 50's, swim free br3 or 4/2 desc to giddyup

Check HR again/1:00 rest

8 x 50 odds/evens-

  odds, 25 swim MRS fast/25m drill MRS (same stroke) @ :55

  evens, swim free br3 or 4/2 @ :55, straight desc 1-4 to something juicy

Check HR

8 x 50 odds/evens-

  odds, 35m swim MRS desc 1-4, no free/15m drill MRS (same stroke

  evens, swim free br3 or 4/2 as follows:

   2@ :45

   4@ :40

   6@ :35

   8@ :30

 Check HR, then...

1 x 600-

  odd 100's swim w/shnorkel desc 1-3

  even 100's pull w/buoy no shnorkel, br 5/3, then 5/5, then 5/7 by 50's (by 100's)

Check HR, then 1:00 rest

4 rounds of:

  150 swim free br3 or 4/2 @ 2:20-

    go 100 long & strong/50 add kick; must be under 2:00

  3 x 50 swim in MRS (no free) as follows:

   1, from a dive @ 1:00/:55/:50/:10 rest, by round; this is fast

   2, always @ :10 rest, target your 200 gp

   3, always @ 1:30, think "finishing speed" here

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

After 4th round...

1 x 150 dr/choice/dr by 50's

1:00 rest

If there is time, finish up with...

1 x Broken 100-

 50 from a dive/:10 rest/50 from a push- can you be faster than your 2nd 100 split of 200 goal time?

Warmdown a bit before you get out. Be sure to wear your sunscreen today if you have to be outside and have your water bottle with you. Remember, this coming Friday Morning we'll be outside at the Lakeview Pool, 6-7:30a. 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 fast

    #4, fast udk on stomach- max effort here

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

RACE DAY set-

  3 times through, in 2 groups (all from a dive):

  1 x 25, get time

  1 x 50, get time/be within :01 of 25 time

  1 x 75, get time/be within :02 of 25 time

Rds 1&2 are in MRS

Rd 3 can be your choice

After Rd3...

1 x 150 drill/choice by 25's; then...

BROKEN 100 swim:

  25 from a dive/:10 rest/50 from a push/:10 rest/25 from a push

  Can be your choice of stroke, but only one stroke

Warmdown a bit before you get out. Enjoy the 4th of July holiday, but no freak accidents. Regular workout on Sunday at GMU. 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 free br3 or4/2, desc 50's 1-3 to what you can

 Check HR after each round

8 x 50 @ 1:05 in MRS no free as follows:

  odds, drill/kick by 25's, build the kick

  evens, drill/swim by 25's, build the swim

Check HR, then right into...

4 rounds of:

  1 x 100 swim free br3 or 4/2 @ 1:30, go smooth/add kick by 50's & get time

  1 x 200-

    100 swim free, faster than previous 100

    3rd 50 MRS- 15m swim max effort/35m drill

      get out...

    4th 50 swim MRS from a dive, get time & desc 1-4 to max effort

Check HR/regroup for next round

100 easy after 4th round/1:00 rest

One time through:

All 50's at 200 goal pace are in MRS, no free...

  

  4 x 50-

    1-3 swim MRS at 200 gp @ :55

    #4, swim free @ :40, must be under :35

  1 x 100, go 50 swim free 2nd gear (under :40)/50 drill in MRS @ 3:00

  4 x 50-

    1-2 swim MRS at 200 gp @ 1:00

    #3, swim free @ :40, must be under :35

    #4, swim MRS at 200gp @ 1:00

  1 x 100 @ 3:00, 50 swim free 2nd gear (under :40)/50 drill in MRS

  4 x 50-

    1, swim MRS at 200 gp @ :55

    #2, swim free @ :40, must be under :35

    3-4 swim MRS at 200 gp @ :55

  1 x 100 @ 3:00, 50 swim free 2nd gear (under :40)/50 drill in MRS

  4 x 50-

    1, swim free @ :40, must be under :35

    2-4 swim MRS at 200 gp @ 1:00

  1 x 100, 50 swim free 2nd gear (under :40)/50 drill

If there is time...

  50 race partner-style from a dive, your choice of stroke

Warmdown a bit before you get out. Remember, tomorrow's workout is outdoors at the Fairfax pool on Roberts Road, 6-7:30a, then Saturday is off. Regular workout here on Sunday, 9a. Wear your sunscreen today & stay well hydrated. Have a great day!

Wednesday, July 2, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

3 rounds:

  1 x 150 @ 3:00- go drill/kick/drill by 50's

  3 x 50 sw/k (35/15) @ 1:05, desc 1-3 @ 1:05 (same stroke as 150 dr-k-dr)

  No rest between rounds, check HR after 3rd 50 in each round

1:00 rest after 3rd round

With fins, in 4th best stroke:

  8 x 50 odds/evens-

  odds, drill @ 1:00

  evens, 25m swim/25m kick @ :50

Check HR after #8, take fins off/100 easy

1:00 rest

100 swim free br3 or 4/2 @ 1:35, go smooth on the way/add kick by 50's

  2 x 50 swim 15m in 4th best stroke/35m free @ :55 (15m 4th best stroke is fast)

100 swim free @ 1:35 as above, go smooth/bigger kick by 50's

  2 x 50 @ :55, 25m 4th best stroke/25m free, 4th best stroke is fast

100 swim free as above, go smooth/biggest kick possible by 50's

  2 x 50 @ :55, 35m 4th best stroke/15m free, all fast in 4th best stroke

Check HR, then right into...

50 swim free smooth

  get out/:10 rest

50 swim 4th best stroke from a dive, max effort, get time/Check HR

Out/back easy

1:00 rest

LONG(ish) SWIM-

One time straight through:

  125 IM swim, 25 each fly/back/breast then 50 free

   100 kick, go free on back w/arms pointed UP or all fast udk (can go 50 of each)

  125 IM swim, 25 each back/breast/free then 50 fly

   100 kick as above, better effort

  125 swim IM, go 25 each breast/free/fly then 50 backstroke

   100 kick as above, max effort

Check HR, then easy into the wall

1:00 rest

Finish up with...

AMRAP-

  2 x 50* @ 1:05 going "your choice 35/15," 

   *35m of one thing then 15m something different (35 back/15 fly; 35 breast/15 udk, etc)

   *desc 1-2 to fast

   *can be different from round to round

   *no free

  1 x 50 swim free br3 or 4/2 @ :50, must be under :35

No rest between rounds

Check HR at 7:43a, then go 100 easy

Be sure to check your email today for info on Friday Morning workout; GMU is closed so we'll be swimming somewhere else that morning. Wear your sunscreen if you have to be outside and have your water bottle with you throughout the day. Regular schedule tomorrow here at GMU. Have a great day!

Tuesday, July 1, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

4 x 100 @ 1:50-

  50 drill/25 swim build/25 kick udk (udk gets faster 1-4)

Check HR

3 rounds:

  1 x 75 @ 1:30, go drill/swim fast/surface kick max effort, by 25's

  2 x 50 @ 1:00- go 25 swim fast turn/25 as far as you can go udk before you take a breath

  1 x 75 @ 2:00, swim smooth/build/race by 25's

  No rest between rounds

  Go free/MRS (no free)/choice (only one stroke) by round

  Check HR after each round; then after 3rd round, get right into...

1 x 300 pull free w/buoy only (no shnorkel)-

  Breathe 5/3, 7/3, 9/3 by 50's

Check HR/1:00 rest

2* rounds of:

(all 50's at 200 gp are in MRS, no free)

  2 x 50 swim strong/even free br3 or 4/2 @ :50 (SrP @ :55), hold under :40

   1 x 50 swim at 200 gp in MRS @ 1:00

  2 x 50 swim free @ :50, as above

   2 x 50 swim at gp @ 1:00, as above

  2 x 50 swim free as above

   3 x 50 swim gp as above

  2 x 50 swim free

   4 x 50 swim gp

Check HR after last 50, then get right into...

300- choice/kick/choice by 50's (2x)

1:00 rest after 300

*in 2nd round, 200 gp 50's are @ :10 rest (you get 1:20 per 50 total, 2:40 for 2 x 50, 4:00 for 3)

Finish up with...

75 fast for time from a dive as follows:

 25 from a dive/:10 rest/50 from a dead start

 Same stroke as your gp 50's

Warmdown a bit before you get out. Be sure to wear your sunscreen today & have your water with you. Remember, entries for the Open Champs meet ("Jr/Sr Champs") are due today by 11a. Let me know if you have any questions about your events. Have a great day!