Friday, September 8, 2023- written for SCM @ FFX Frogs pool (Peter's group & EC's Sr Blue group)

1 x 600- 300/200/100

1:00 rest

6 x 50 ra2 la2 free drill/kick by 25's @ 1:00 (last 2 choice drill)

8 x 25 @ :40 drill in MRS no free, go 10m UDK or it doesn't count

14 x 50 @ odds/evens- 

odds, swim long & strong free @ :50

evens- swim/kick by 25's in MRS (same stroke as 25's drill) @ 1:00, desc 1-7 

Check HR after #14, then...

100 dr-k-dr-skulling by 25's

1:00 rest, put fins on

With fins, 5 rounds:

3 x 25 @ :40- 1&2 are fly drill (drill changes by round), #2 is UDK on stomach AFAYC

1 x 50 swim build to fast turn/BIG BREATHfast udk by 25's @ 1:00

Check HR after 5th round, then take fins off

1 x 100 dr-k-dr-skulling by 25's

1:00 rest

Until 6:30a, finish up with...

1 x 50 swim fly/free @ :55

1 x 50 swim fly/back @ :55

1 x 50 swim fly/free @ :50

1 x 100 swim free, except 3rd 25 is breaststroke @ 1:40

Warmdown a bit before you get out to help with the lanelines. Do an excellent job in school today & stay well hydrated. Next week we're back inside. Have a great day!

Thursday, September 7, 2023- written for SCM @ FFX Frogs pool (Peter's group & EC's Sr. Blue group)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 breast pull w/dolphin kick & flip turns, last 25 dolph kick on side

12 x 25 drill @ :40- odds breast pull free kick, evens choice (#'s 3/6/10 are fast UDK on stomach)

6 x 50 @ 1:00- 

1st 25- 10m fast UDK/15m swim build to FAST TURN

2nd 25- kick free on back w/arms pointed towards sky

Check HR, then take fins off & go 100 dr-k-dr-skulling by 25's

1:00 rest, check HR again

6 x 50 swim long & strong free br3 @ :55, except #3/5 are kick w/boards

6 x 50 @ :55- swim IM order by 25's, focus on fast turns- watch head on backstroke

1 x 150 swim IM- each 50 is swim/kick by 25's, no free- get time

:30 rest

6 x 50 swim free br3 strong & even @ :50- except #4 is kick w/boards

12 x 25 kick w/boards @ :45- partner kick, odds are free, evens are dolphin kick

:30 rest

1 x 150 swim IM- as above, faster than previous 150

Check HR, then 100 dr-k-dr-skulling by 25's

1:00 rest

If there is time, finish up with...

150's pull free w/shnorkel & choice equip, desc 50's 1-3 in each 150

Warmdown a bit before you help with the lanelines. Do an excellent job in school today, drink your water & be sure to wear your sunscreen if you have to be outside after school. Have a great day!

Wednesday, September 6, 2023- written for SCY (GMU Distance)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15- 50 fist free drill br3, 25 drill no free

4 x 100 @ 1:40- 25 swim free build, 25 skulling, 50 drill/kick by 25's no free

1:00 rest

5 x 50 (odds sw/k no free @ :50 desc 1-3; evens swim free smooth 7 long @ :40)

2 x 375 pull free w/shnorkel & choice equip @ 5:15, desc 1-2 to what you can

5 x 50- as above

3 x 275- 100 swim IM smooth/75 dr-k-dr by 25's/100 swim IM faster, @ 4:00

5 x 50- as above

4 x 175 swim free @ 2:15, desc to 200 free Goal Time

Check HR & warmdown as needed

Quick talk about goals/expectations for the year (go to class/do your part for M/W Swim & Dive; communicate well- and don't be afraid to ask for help). Everybody is in the afternoon tomorrow. Have a great day!

Wednesday, September 6, 2023- written for SCM (at FFX Frogs pool)- Peter's Group & EC's Sr. Blue

1 x 600- 300/200/100

1:00 rest

2 rounds of:

1 x 150 dr-kick by 25's, 4 UDK's, @ 2:30

2 x 100 dr-k by 50's (w/boards) @ 2:00- kick is easy fast by 25's

3 x 50 @ 1:00 swim/skulling by 25's, build swim to FAST turn

1st round free, 2nd round NO FREE

Check HR after 2nd round, then...

12 x 25 drill in MRS @ :30 (NO FREE), except #'s 4/6/9/11 are FAST UDK on stomach

3 rounds of:

4 x 50 swim desc 1-3 to what you can @ :55, except #3 is always kick w/boards (3rd rd @ :50)

4 x 25 kick all out race (partner kick) @ :45

1 x 150 swim free br3 build kick by 50's

Check HR

100 easy dr/k/dr/skulling by 25's

1:00 rest between rounds

Go 1st rd free, 2nd rd no free, 3rd rd your choice

Warmdown a bit more if you need to after 3rd round before you help with the lanelines. Wear your susncreen today & stay hydrated. Have a great day!

Tuesday, September 5, 2023- written for SCM (@ FFX Frogs pool)- Peter's group

1 x 600- 300/200/100

1:00 rest

With fins & shnorkels:

4 x 75 @ 1:20- 50 ra2 la2 free drill (steady head position, watch hands under body); 25 kick free no board

8 x 25 @ :40- 6 kicks/switch free drill- keep head still, feel hips rotate completely

6 x 50 @ 1:00- 25 swim free build to fast turn, 25 kick free no board (head in h2o throughout)

Check HR, then take equipment off & get right into...

100- dr/k/dr/skulling by 25's

1:00 rest

3 rounds of:

6 x 25 @ :40- breast pull with free kick; except #'s 3-4 are kick FAST free w/boards

2 x 50 swim breast/free by 25's @ 1:00- build kick on each length to fast at the turn/finish

1 x 100 kick IM w/boards, get time & desc 1-3

Check HR after each round, then 1:00 rest

Until 6:30a, finish up with...

4 x 25 kick @ :45 ("usual," by 25's)

1 x 100 choice: 25 drill/50 swim fast turn/25 drill- all the same stroke, @ 2:30

No additional rest between rounds. Change stroke on the 100 from round to round

100 easy dr/k/dr/skulling by 25's before you get out to help with the lanelines. Do an excellent job in school today & be sure to sip your water every ten minutes. Have a great day!

Monday, September 4, 2023- written for short course (yards or meters)

Day 1 for Peter's group

1 x 600-300 swim freestyle/200 reverse IM drill/100 kick on back

1:00 rest

With fins:

6 x 50 choice free drill/dolph kick on side @ 1:00

4 x 75 @ 1:20- 25 kick free head out, 50 breast pull with dolphin kick & flip turns

8 x 25 @ :45, dolph kick on side- lay head on shoulder at surface, kick with torso & body; go UDK on stomach to halfway

Check HR and take fins off

1 x 100 dr/k/dr/skulling by 25's

1:00 rest

5 rounds of:

2 x 50 free @ 1:00- 25 catchup free drill/25 ra2 la2 free drill- think about head position

1 x 75 @ 1:30- 25 swim free br3, 25 swim free br5 build kick- hold head position, last 25 choice drill NO FREE

No rest between rounds

Check HR after 5th round, then finish with...

1 x 75 swim all free- count strokes, desc stroke count by 25's

1:00 rest

With boards, finish up with...

25's partner kick @ :45- go 4 free, 4 NO FREE, 4 choice- race your partner

1 x 100 dr/k/dr/skulling by 25's

Check your HR before you get out.

Help put the lanelines away before you go. Wear your sunscreen today and stay well hydrated in this heat. Here again at the FFX frog pool tomorrow. Have a great day!

Friday, September 1, 2023- written for short course (yards or meters)

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

6 x 25 @ :40 (@ :15 rest if no clock)- fly pull free kick drill; #4 is fast UDK on stomach @ :30

2 x 75 @ 1:20- dr/kick fast/dr by 25's- drill is your choice fly drill, kick is fast UDK on stomach

1 x 50 swim/kick by 25's FAST, the kick is UDK on stomach @ 1:30

No extra rest between rounds

Check HR after 2nd round, then take fins off & continue right into...

1 x 200 dr/k/dr/skulling by 25's

1:00 rest, check HR again

13 x 50 (odds & evens) as follows:

odds- swim fly/back by 25's @ :55- build fly to fast turn, keep head still & roll hips on back

evens- swim free br3 @ :55- build kick for a strong finish on 2nd 25

If no clock, go these all @ :10 rest

Finish up with...

3 x 175 pull free w/shnorkel & choice equip @ :20 rest, desc 1-3 to what you can

Check HR, then 125 warmdown- 50 drill/25 skulling/50 drill

Do an excellent job with your HW this weekend- don't wait until Monday Night to get started. Stay hydrated and wear your sunscreen if you have to be outside. Have a great day!