Friday, December 9, 2022- written for SCY (GMU Distance)

4-2-2-2

8 x 50 @ :50-

o- dr/sw by 25's

e- kick choice, desc 1-4

2 sets of:

{2 x 100 @ 1:40, drill/50 swim/drill- fast turn on the 50 swim

{3 x 25 @ :30 (1- half fast swim/half drill; 2- swim all fast, 3 all skulling @ :40)

8 x 50 swim free-

 1-4 desc @ :45

 5-8 hold & even @ :40

Check HR, then 1:00 rest

11 x 150 swim free @ 2:20 at Goal Pace

2 x 300 @ :20 rest (pull/desc 100's on #1; dr/k/choice by 100's on #2)

1:00 rest

5 rounds:

2 x 75 swim at Goal Pace @ 1:10 (1:10)

3 x 50 swim faster than Goal Pace @ :40 (:45)

50 easy @ 1:30

Check HR, then easy choice loosen for 5 minutes

Finish with...

1 x 150 race from a dive

Warmdown a bit before you get out. Rest up this weekend & do a good job preparing for any exams you have left. LCM tomorrow morning at 8a.

Friday, December 9, 2022- written for SCY (GMU Distance/AM)

Standard Friday Morning:

6 x 150 sw/k @ 2:20

12 x 25 

Check HR

12 x 75 @ 1:00/1:10- 3 at GP, 1 easy

Warmdown a bit before you get out, good luck with your exams!

Friday, December 9, 2022- written for SCY

Meet Warmup, then...

RACE DAY!!

DISTANCE- after Meet Warmup, do as much as you need to be ready for...

11 x 150 RACE @ 4:00- goal is faster than mile GP (1:37-1:38); if you fall off that pace, move interval to 4:30

Warmdown a bit before you get out. Do an excellent job in school today & get excited for holiday training. Have a great day!

Thursday, December 8, 2022- written for SCY (GMU Distance)

300/200

1:00 rest

3 rounds:

4 x 50 drill/kick by 25's @ :50, build the kick

1 x 100 swim/kick @ 1:20 (go 75 sw/25k in 1st round, then 50/50, then 25 sw/75k in 3rd round)

No rest between rounds

6 x 75 swim/k- your choice on 25/50, 25/25/25, or 50/25- but 1 x 25 is NO FREE

Go @ 1:10/1:05/1:00/:55/:50/:45 by 75; if you miss the interval, switch to all free & finish the set

Check HR, then 1:00 rest

3 x 200 swim free @ 2:20/1 x 300 swim free @ 3:20- check HR, 1 x 50 easy

3 x 300 @ 3:30/1 x 400 @ 4:30, check HR & 1 x 50 easy

3 x 400 @ 4:40/1 x 500 @ 5:30, check HR & 1 x 50 easy

3 x 500 @ 5:50/1 x 600 swim for time (instead, went 5 x 100 swim @ 1:10, then 600 for time)

Warmdown a bit before you get out. Hope your exams are going well. Have a great day!

Thursday, December 8, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill NO FREE

8 x 50 swim free/NO FREE by 25's, 4 @ :50, 4 @ :45

Check HR

16 x 25 partner kick w/bds, fwd ss at mid-pool, all @ :45- be sure to RACE here (odds free, evens choice)

1:00 rest

3 x 150 swim free br3 @ 2:00 desc 1-3

1 x 250 swim free br3 @ 3:10

2 x 250 swim free br3 @ 3:20

1 x 350 swim free br3 @ 4:30

1 x 350 swim easy free br 3 @ 5:00

1 x 450 race free

Check HR

Wednesday, December 7, 2022- written for SCY (GMU DISTANCE)

PM- GMU Distance

After warmup...

3 rounds of:

4 x 50 on the towers @ 1:20

Drop belt...

1 x 50 kick FAST for time

Belts back on

4x: kick w/boards for :35, then :35 rest

Drop belt...

1 x 50 swim FAST for time

After 3rd round, warmdown for 5 minutes

AM- GMU Distance

300/200

1:00 rest

2 x 100 @ 1:40- dr/k/dr/swim- build the swim

2 sets of:

3 x 75 kick desc 1-3 @ 1:20/1:10/1:20 by 75's

1 x 125 @ 1:50- 25 kick FAST/100 swim choice FAST TURNS

Check HR after 2nd set

, then...

12 x 50 as follows:

1-2, swim/kick by 25's @ :50 (or @ :55), desc 1-2

#3- swim a 75 free @ :50 (or :55)

4- swim/kick again @ :50, fastest of the bunch

Middle set of 4 is NO FREE

Check HR after #12, then 50 easy

6 rounds of:

4 x 50 swim at 200 GP @ :50/:55 (#3 is swim a 75 free on same interval, just make the interval)

1 x 25 easy @ 1:00

3rd & 6th rounds are @ :45/:50

After 6th round...

200 easy choice/kick by 50's; then...

MYSTERY SET

Today we went a Broken 200 (4 x 50's @ :10 rest, get time)

200 easy choice

1 x 175 from a dive, goal is to be faster than what you went on the broken 200

Warmdown a bit before you get out. Good luck with your exams, have a great day!

Wednesday, December 7, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins: 

7 x 100 @ 1:40- odds kick on back desc 1-4, evens are dr/k/dr/swim build to fast by 25's

8 x 25 @ :35 breast pull free kick, except #3/5/7 are kick on back arms pointed towards ceiling, go UDK as far as you can on back @ :25

Check HR & take fins off

2 rounds of:

12 x 50 @ :55- swim/kick by 25's desc 1-3, IM order by 50; #4/8/12 are all swim 75 free (same interval)

Check HR after #12, then 1:00 rest

LONG SWIM-

2 times through:

150 swim free or back, desc 50's 1-3 to giddyup

200 swim IM, last 50 is kick on back (halfway UDK on stomach)- get time & desc

300 swim free or back, desc 75's 1-4 to giddyup

200 swim IM- as above (faster)

400 swim free or back, desc 100's 1-4 to giddyup

200 swim IM- as above (fastest)

Check HR after each time through, but no additional rest

If there is time, finish up with...

partner kick 25's race @ :45 (go 4 w/bds, 4 on back)

Warmdown a bit before you get out. Do an excellent job in school today, get excited for holiday training. Have a great day!