Thursday, April 13, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- drill/kick on back/drill by 50's, #3 is no free

18 x 25 in sets of 6 as follows:

1-2 stroke drill @ :35

3-4 swim smooth&strong/fast (by 25's) @ :25

#5- all kick FAST tombstone @ 1:00

#6- all kick FAST partner-style @ 1:00

go free/MRS/no free by rounds of 6

1:00 rest after #18, check HR

All 50's kick are fast...

3 x 50 drill @ 1:00 

1 x 50 kick FAST @ 1:00

1 x 150 swim strong & even free br3 @ 2:30

3 x 50 drill/kick by 25's @ 1:00

2 x 50 kick all FAST @ 1:00

1 x 150 swim strong & even free br3 @ 2:30

3 x 50 swim fast turn/drill by 25's @ 1:00

3 x 50 kick all FAST @ 1:00

1 x 150 swim strong & even free br3 @ 1:30

3 x 50 swim strong & even by 25's in MRS @ :50

4 x 50 kick all FAST @ 1:00- get times for each 50

1 x 150 swim strong & even free br3 by 75's

Check HR, go 1 x 100 dr-k-dr-skulling, figure out your avg time per 50 kick

1:00 rest

1 x 150 kick FAST for time- who can be within 3x their avg time from the 50's kick, +:05???

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your LCM goals. Have a great day!

Wednesday, April 12, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 50 @ :55- ra2 la2 free drill/dolph kick on side under H2O

4 x 75 @ 1:15- 50 ra3 la3 back drill, 25 under H2O kick on stomach

8 x 25 @ :35 drill- odds are choice in MRS, evens are breast pull free kick drill

Check HR, then take off fins

4 x 75 @ 1:15- fist drill/kick on back/fist drill- br3 on the fist free drill

3 x 100 @ 1:40- swim 50 free br3 fast turn, then 50 drill in MRS no free

6 x 50 swim/kick by 25's in MRS no free desc 1-3's, go 3 @ :55 and 3 @ :50

1 x 250 free pull w/shnorkel & buoy, desc odd 50's

Check HR, then 1:00 rest

9 x 50 swim/kick by 25's in 3's, all @ :55 (go IM order by 50), work on turns

1 x 300 pull free w/shnorkel & buoy, desc 100's

Check HR, then 1:00 rest

With fins, a modified set of the usual...

1 x 25 drill

1 x 25 swim build

1 x 25 swim fast

1 x 25 FAST UDK

Change strokes by round, then fins off after #24

1 x 350- odd 50's drill/even 50's swim strong & even

Warmdown a bit before you get out & do a great job in school today. Get excited to swim outside in just a few weeks. Have a great day!

Tuesday, April 11, 2023- written for LCM

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:15- ra2 la2 free drill (50), then 25 dolph kick on side, under h2o

8 x 25 breast pull w/free kick @ :35, except #'s 3/5/7 are all fast UDK

6 x 50 choice drill/kick by 25's in MRS no free @ :55, kick is w/arms UP

Check HR, take fins off

4 x 50 free @ :55- fist drill/swim by 25's- br3 the whole way, count strokes

3 x 100 @ 1:45- 25 drill in MRS, 50 swim free fast turn, 25 breast kick on back

4 x 50 swim free br3 @ :50, fast turns & UDK's

6 x 75 @ 1:15- 25 swim MRS fast turn, 50 kick on back fast UDK's

4 x 100 IM @ 1:45- 25 fly drill, swim back/breast/free by 25's

Check HR, then 1:00 rest

3 x 250 pull free w/shnorkels & buoy @ :30 rest- watch stroke up front, make sure your hands are pulling back in line with your shoulders.

Check HR

Warmdown a bit before you get out. Do an excellent job in school today and think about your goals for LCM. Have a great day!

Monday, April 10, 2023

Good morning, congratulations to all the MAKO athletes who swam so well in St. Pete's at the 14&U ISCA Meet! We had event winners (Sadie Buckley & Tyler Harris), a new NCSA qualifier (Lyla Devlin) and several Team Records! Thanks to all the families who made the trip possible for their athlete. 

A special note of thanks goes out to Erica Andresen, Elaina Moy-Jacobs & Courtney Scherber for all their work lining up the logistics of van schedules, team meals and swag distribution while on this trip. Moving/feeding/keeping 45 young'uns appropriately attired in Team Swag is an absolutely Herculean undertaking; and don't forget to thank Heather when you see her for spearheading our participation in the meet: making arrangements for hotels, doing meet entries and dealing directly with Doug & Eva (Meet Director and Admin Ref, respectively) is a job all on its own.

Here is the workout schedule for this week. We'll begin training in earnest for our LCM season next Monday, April 17...

Monday, April 10- everybody is off. Nobody swims on Monday, April 10;

Tuesday, April 11- first workout post-break (5a @ GMU) for anybody who didn't swim at the ISCA Meet. Anybody who swam at the ISCA Meet is still off;

Wednesday, April 12 through Friday, April 14- regular workout schedule (5a @ GMU), anybody who swam at the ISCA Meet is encouraged to make two of these three workouts. Everybody else is expected to attend workout as usual;

Saturday, April 15- no workout, as we're hosting a meet that day at the St. James;

Sunday, April 16- LCM workout at the St. James;

Monday, April 17- regular workout schedule at GMU (5-6:30a) for all morning athletes in my groups.

If you have any questions email me at erikcollins19@gmail.com (text me in an emergency at 301-980-4747). I'm excited for the LCM season,

EC

Monday, April 3, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 75 @ :10 rest- drill/swim/kick by 25's, all one stroke

6 x 50 swim/drill by 25's @ :55- build into the turn

4 x 75 @ :10 rest- drill/swim/kick by 25's- all one stroke, but different stroke than 1st set of 75's

6 x 50 swim/kick by 25's @ :55- fast turns & UDK's, get your legs warmed up

3 x 100 swim choice- except last 25 is kick on back, all @ 1:30 or 1:40, desc these 1-3

1:00 rest, check HR

3 rounds of:

2 x 125- 75 IM drill (no free), then 50 kick choice on back, @ 2:15

2 x 50 swim IM order by 25's (no free) @ :55, focus on fast turns & a great stroke

After 3rd round, check HR, then finish up with...

8 x 50 swim free @ :50- odds are fast turns, evens are dps

Check HR & warmdown a bit before you get out.

Travel safe: have your water bottle, ID and a mask! If you're already in St. Pete's, don't get burned! Check your email for communication from Mike about warmup times tomorrow & get excited to race this week. Have a great day!

Sunday, April 2, 2023- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

With fins, 16 x 50 in sets of 4:

1-2, drill @ 1:00

#3- swim 35m build to fast, last 15m fast UDK on stomach, @ :50

#4- all fast kick on back @ :40

Go free for 1-8, then MRS no free for 9-16

Take off fins & go a 100 easy after #16

18 x 50 in sets of 6 as follows:

1-2, swim long & strong free br3 @ :50

#3- 35m swim at 200 setup, then 15m drill, all @ 1:00

4-5, swim long & strong(er) free br3 @ :45

#6- 15m swim fast (race pace), then 35m drill @ 1:0

1-6 are free; 7-12 are MRS no free; 13-18 are choice, all one stroke

Check HR, then 1:00 rest

From a dive, 8 rounds of:

20m race in pairs (swim against somebody your speed), then back easy in the lane next to you

With fins, finish up with...

50 race (same stroke as your partner) @ :50

50 drill (same stroke) @ 1:10

Stay on the interval & change stroke after every 4 x 50

Warmdown a bit before you get out. Get excited to race this week in St. Pete's, and be sure to thank your parents- this is a big trip. Be sure to pack wisely (water bottle, sunscreen, goggles for outside, and your school books!), and only bring "MAKO" swag. Have a great day!

Saturday, April 1, 2023- written for SCY (all ISCA qualifiers @ St. James)

1 x 600- 300/200/100

1:00 rest

With fins, 7 times through:

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

1 x 50 breast pull w/dolph kick & flip turn @ :50

1 x 50 kick FAST on back @ 1:00- focus on fast UDK's (at least 4) off each wall

No rest between sets; take fins off for last 2 rounds

15 x 100 in sets of 3:

1- swim free br3, strong & even (by 50's) @ 1:20

2- swim free br3- except 3rd 25 is swim breaststroke, @ 1:30

3- swim IM, get time & desc 1-5 to something juicy, @ 1:40

No rest between sets of 3

10yo's go 9 x 100 all @ 2:00

With fins, finish up with...

24 x 25 @ :40- the usual in sets of 4

(odd rounds of 4 are free; even rounds of 4 are no free, but all the same stroke)

Warmdown a bit before you get out. Be sure to say thank you to the St. James LG's and staff on your way out. Workout tomorrow is only for the 13-14's going to ISCA; no workout on Monday. Look for a text/email on Tuesday with the wamup time at St. Pete's. Get excited for our trip, start rehearsing your swims in your mind (and remember, you'll be OUTDOORS); and, be sure to thank your parents, this is an expensive trip. Have a great day!