Monday, September 11, 2023- written for SCY @ GMU (PW's group and EC's groups)

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

1:00 rest

Everybody together with fins:

15 x 25 breast pull w/free kick @ :35- wide press & accelerate through the middle; 4/9/11/14 are fast udk on stomach @ :25

Check HR, then 1 x 25 fast udk partner-style- race your partner to the other end, then take fins off.

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

1:00 rest

Peter's group, 3x through:

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

4 x 75 @ 1:15- k/dr/sw by 25's in MRS, no free

4 x 25 swim fast in MRS (same stroke as 75's above) @ :35*

1:00 rest between rounds, check HR

*50's get :05 faster by round, the 25's are @ :30 in the 3rd round

(EC's groups will talk briefly about expectations for the season, and go over the first set, more drilling)

Peter's group, 3x through:

4 x 25 kick on back- partner style (race your partner) @ :45

1 x 100 swim free br3 or 4/2 @ 1:10- not fast, JMI

4 x 25 partner style kick w/bds @ :45 (race!)

1 x 100 swim IM @ 1:20- smooth strokes, JMI

1:00 rest between rounds, check HR & sip water

Peter's group, until 6:25a, finish up with...

With fins, AMRAP:

1 x 25 swim build @ :40

1 x 25 swim all fast @ :40

1 x 25 fast UDK @ 1:00- sneak a breath if you need to, but max effort here

Change strokes by rounds; at 6:25a take fins off and go 100 dr/k by 25's before you get out

Do an excellent job in school today & remember to have your MAKOS bag tag & a water bottle with you, every day. We are back to our regular schedule now, do everything you can to be in the workouts when your group is scheduled. Have a great day!

Sunday, September 10, 2023- written for SCM (outdoors @ CCF), PW's group and EC's Sr. Blue group

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

4 x 50 drill/kick by 25's @ 1:00- kick is 1/2 underwater, then kick on back fast

1* x 75 kick w/boards @ 1:10

No rest between sets.

*add 1 x 75 kick w/boards in each round

Go free/no free/choice by round (50's d/k)

After 3rd set, check HR, take fins off and get right into...

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

1:00 rest

3 times through:

4 x 50 swim smooth & long free br3 or 4/2 @ :55 (@ :50 in 3rd round)

4* x 50 swim/kick by 25's in mrs (no free) @ 1:05, desc 1-3 to what you can

*3rd 50 is 2 x 25 @ :35- 10m fast udk, then 15m swim fast, same stroke as 3 x 50's sw/k

Check HR after each round; 3rd round can be your choice on the 50's sw/k

Until 9:25a...

PW's group:

Finish up with...

75's @ 1:15, 25 dolph kick w/bds, then 50 swim IM order by 25's (back/breast, then breast/free, etc...)

EC's group:

With fins: 25's drill w/fins, every 5th 25 is fast UDK on stomach as far as you can go, all @ :45

At 9:25a, warmdown a 150 dr/k before you get out to help with the lanelines. The sooner the lanelines are out, the sooner you can eat! REMEMBER, back at GMU tomorrow morning (5a), have your MAKOS bag tag so you can swipe in. Stay hydrated today & wear your sunscreen. Have a great day!

Friday, September 8, 2023- written for SCY @ GMU (GMU distance)

1 x 600- 300/200/100

1:00 rest

1 x 125 @ 2:00- 50 fist free drill/25 kick on back/50 fist free drill

3 x 25 swim DPS free @ :30- count strokes, desc that #1-3

4 x 50 kick choice w/boards @ :55

1 x 125 @ 2:00- as above, but the drill is ra2 la2 free

5 x 25 swim free br3 desc 1-4/5 @ :30

4 x 50 kick choice on back @ :50- focus on fast UDK's

1 x 125 @ 2:00- as above, but drill is NO FREE

7 x 25 swim as follows: 

odds @ :30- no free (same stroke as drill on 125) desc 1-4

evens @ :20- long & strong free

4 x 50 kick free w/boards @ :50

Check HR, then 50 easy

All @ 4:15 or 4:30

300/325/350

Check HR, then...

8 x 25 @ :35 swim no free (can be IM)

odds- drill

evens- swim fast to 15y, then dps

All @ 5:15 or 5:30

400/425/450

Check HR, then...

8 x 25 swim as above, can be different stroke but still no free

If there is time, finish up with...

With fins, 25 x 25 as follows

1- swim 1/2 fast 1/2 easy @ :30

2- swim 1/2 easy 1/2 fast @ :30

3- swim all fast @ :30

4- all FAST UDK on stomach @ :30

5- all drill @ 1:00 

Change stroke after rounds of 5

Warmdown a bit before you get out. Be hospitable & accommodating to your recruit this weekend. See you tomorrow morning for yoga, 8a. Have a great day!

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!