Tuesday, December 6, 2022- written for SCY (GMU DISTANCE)

300/200

2 x 150 @ 2:15- 50 swim/25 kick

1 x 300 swim @ 4:00- descend 100's 1-3

2 x 150 swim/kick by 25's, IM order by 50's (no free) @ 2:15

1 x 200 swim @ 2:30, desc 50's 1-4

2 x 150 @ 2:15- 25 swim build to fast turn, 50 kick fast UDK

1 x 100 swim all race pace turns

Check HR, then 1:00 rest

2 rounds of:

3 x 150 @ 1:50/2:00

1- 100 cruise, 50 move

2- 75 cruise, 75 move

3- 50 cruise, 100 move

1 x 175 swim free @ 1:50/2:00

Check HR, then :20 rest

2x {3 x 100 swim at 500 GP @ 1:15/1:25

     {1 x 75 swim at finishing speed @ 1:15

     {1 x 25 float @ 1:30

After 2nd round...

With fins/paddles/shnorkel: 1 x 800- 150 pull/50 body position kick

1:00 rest

Finish up with...

1 x 250 race from a dive, goal is half your 500 Free goal time

Warmdown a 200 kick/choice by 25's. Use your time wisely today, make sure you're prepared for exams. Have a great day!

Tuesday, December 6, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- breast pull w/dolph kick & flip turns, focus on WIDE press & fast insweep

8 x 25 choice drill @ :35, except #'s 3/5/7 are FAST UDK on stomach @ :25

Take off fins & get right into...

1 x 300- 50 swim back/50 swim breast, desc 100's 1-3

Check HR, then...

Put fins back on for:

6 x 75 @ 1:20- breast pull w/dolphin kick- with paddles

Check HR & take fins off

2 sets of:

9 x 50* swim (in 3's)- 2 choice @ :50, 2nd 25 NO FREE, desc 1-2; #3 is all swim free br3 @ :40

8 x 100 swim as follows:

odds- 25 swim fly/50 swim free/25 UDK choice @ 1:25/1:35

evens- swim free br3, except 3rd 25 is swim breaststroke

*in 2nd set, the FIRST 25 of the 50's (1&2) is swim breaststroke, same interval

Check HR after each round

Finish up with:

Anybody racing this weekend, go 20 x 25 @ :40 w/fins ("the usual")

Everybody else...

75's pull free w/buoy/shnorkel, desc 1-3's @ 1:10

DISTANCE- go one round of the 9 x 50/8 x 100's, then...

Finish up with AMRAP:

300 swim free desc 100's 1-3 to what you can, get time

:20 rest, get pulling equip

1 x 325 pull free ON THE TIME YOU WENT FOR THE 300! Then, get right back into the next 300 swim

Warmdown a bit before you get out. Do an excellent job in school today & remember everybody is welcome to come to tomorrow morning's workout. Have a great day!

Monday, December 5, 2022- written for SCY (GMU DISTANCE)

6 x 150 @ 2:20- 100 swim/50 kick, choice stroke

1:00 rest

4 rounds of

4 x 25 kick FAST @ :50 w/boards & socks

2 x out & backs @ :50- swim/fwd ss/FAST UDK back to the wall

:20 extra rest to take socks off

1 x 50 kick FAST for time w/boards @ 1:40

Warmdown a bit before you get out. Use your time wisely this week & good luck with exams. Have a great day!

Monday, December 5, 2022- written for SCY (GMU DISTANCE)

1 x 600- 300/200/100

1:00 rest

16 x 75 in sets of 4-

1-4, 50 fist free drill br3, 25 UDK on side @ 1:15

5-8, 25 swim free br3 build to FAST turn, 50 drill no free @ 1:15

9-12, swim/kick/swim faster by 25's- all choice, but same for all 4, @ 1:10

13-16, swim IM (no free) desc 1-4 @ 1:10

Check HR, then 1:00 rest

4 x 50 kick desc 1-4 to fast @ :55/1:00

3 x 250 swim free @ 3:10/3:20- 100 cruise (HR 150), 150 strong (HR 160)

1 x 50 swim/kick fast no free @ 1:00

1 x 50 easy choice @ 1:30

4 x 50 kick desc 1-4 to fast @ :50/:55

3 x 400 swim free @ 4:50/5:10- 200 strong (HR 160), 200 giddyup (HR 170)

1 x 50 swim/kick fast no free @ 1:00

1 x 50 easy choice @ 1:30

4 x 50 kick @ :45/:50 odds make it/evens fast

3 x 550 swim desc 1-3 to 550 goal time (1/3 of mile goal time) @ :30 rest

Check HR, then...

3 x 100 swim/kick by 50's no free (same for all 3), hold best average possible @ 2:00

4 x 75 drill/kick/skulling by 25's @ :10 rest

Do an excellent job in school today, be sure to use your time wisely before exams start on Wednesday. Have a great day!

Saturday, December 3, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

After your day off, let's be deliberate with the warmup, then get some good swimming in.

4 x 300 @ :15 rest- 150 drill/swim free by 25's, 100 drill/swim no free (by 50's), 50 kick on back

15 x 50 in 3's

1- drill/swim by 25's @ 1:00, no free

2- swim/kick by 25's (same stroke as #1), build swim to fast turn, @ :50

3- all swim free br3 @ :40

Check HR, then 1:00 rest

16 x 250 as follows:

1-4, all @ :20 rest- go 100 swim free (HR @ 150), 50 drill free, 100 swim free faster (HR @ 1:60)

5-8, all @ :20 rest- go IM: 100 swim IM, 50 kick FAST w/bds, 100 swim IM faster

9-12, all pull free w/shnorkel/buoy (paddles if you'd like), desc 1-4 @ :20 rest

13-16 @ 3:40, swim the odd 50's (desc to Goal Pace), even 50's kick on back; go @ 4:00 if necessary, but be sure to hit your GP on the 3rd 50

Check HR

Warmdown a bit before you get out. Do an excellent job with your HW this weekend & enjoy your time off. Have a great day!

Thursday, December 1, 2022- written for SCY

Meet Warmup, then...

SPEEDSET (16 x 50 @ 2:00, 20 swim fast/30 drill, then 30/20, then all fast; #4 all drill)

Anybody racing today can get out. Everybody else continue into...

With fins:

3 x 150 swim desc 1-3 @ 2:40, #3 is all out FAST

3 x 75 @ 1:40 swim/last 25 kick desc 1-3 to all out FAST

3 x 50 @ 1:20- 25 LUNGBUSTER/25 swim, desc 1-3 to all out FAST

Check HR; if there is time, you can do a second round in a different stroke

DISTACE-

14 x 200 as follows:

odds- @ 3:20, go 50 free drill, middle 100 swim/drill by 25's NO FREE, build into fast turns, last 50 kick

evens- 50 swim long & strong free, 50 choice drill, 100 swim IM- desc the 100 IM 1-7, all @ 3:00 (3:20 if you need it)

Check HR, then...

3 rounds:

3 x 100 swim 25 NO FREE fast turn, 75 free br3 @ 1:30 (3rd round @ 1:25)

3 x 100 swim choice, except middle 50 is backstroke @ 1:30 (3rd round @ 1:25)

3 x 100 swim free, last 25 kick @ 1:30 (3rd round @ 1:25)

Check HR after each round of 9, then 1 x 50 easy @ 2:00 (no additional rest between rounds)

With fins, finish up with...

9 x 150 swim desc 1-3's @ 2:40- #3 is always all out FAST (check HR)

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

Wednesday, November 30, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- drill/kick/drill by 25's @ 1:20- no free on last 2

8 x 25 @ :35- choice drill in MRS, except 3/5/7 are fast udk @ :25

9 x 100 @ 1:40 drill/swim/drill/fast udk on stomach, by 25's (no free on last 2 x 100 d/s/d/udk); desc 100's kick to all out effort

Check HR, then 1:00 rest

DISTANCE- set yesterday

1 x 300 swim free- HR is 150/160 by 150's

5 x 50 swim/kick by 25's @ :55- go IM order by 50's, or no free; #4 is all kick @ :55

1 x 450 swim free- HR is 150/160/170 by 150's

5 x 50 swim/kick by 25's @ :55- as above, #4 is all kick @ :55

1 x 600 swim free- HR is 150/160/170/180 by 150's

5 x 50 as above

1 x 750 swim free, desc HR by 150's to 150/160/170/180/MAX

Check HR, then 1 x 50 easy @ 2:00

12 x 75 swim at GOP @ 1:20- every 4th 75 can be easy choice @ 1:40

With fins, finish up with...

24 x 25 @ :40- "the usual" in sets of 4, but partner-style

For anyone who did yesterday's Distance set yesterday, let's go this one for today:

DISTANCE-

3 x 550 pull w/shnorkel & buoy (paddles if you'd like) @ :20 rest, desc 1-3 to something JUICY!

Check HR, then 1:00 rest, then...

3 rounds of:

5 x 50 swim at Goal Pace @ :50 (@ :10 rest in 3rd round)

1 x 275 swim FAST for time- get time, check HR, then...

1 x 25 easy loosen @ 2:00

No additional rest between rounds

Warmdown a 300 before you get out

Be sure to warmdown a bit before you get out. Regular workout schedule tomorrow morningfor everybody (even those in the meet tomorrow night). Do an excellent job in school today & get excited to race this weekend. Have a great day!