Wednesday, September 13, 2023-written for SCY (PW's group)

1 x 600- 300/200/100

1:00 rest

3 rounds:

1 x 100 @ 1:45- 50 drill, 25 swim build, 25 dolph kick on side UDK

4 x 25 swim same stroke as 100:

odds- build @ :35

evens- 15y fast, 10y dps @ :25

1 x 75 kick- 50 on back, 25 w/boards fast- get time, this should get faster by round

1:00 rest between rounds

Change strokes by round (3rd round, NO FREE)

6 x 75 @ 1:15- 50 fist free drill br3, 25 swim free build w/good dps (these can be backstroke if you'd like)

1:00 rest

All @ 1:00 rest-

3 x 5:00 swims, keep track of yardage & go further in each 5:00

Check HR after each swim

1:00 rest after #3, get fins on

These can be backstroke if you'd like, but all 3 have to be backstroke

With fins, finish up with...

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

Warmdown a bit before you get out. Do an excellent job in school today & be sure you're ready to talk with Peter about your SCY goals when he gets back. Have a great day!

Tuesday, September 12, 2023- written for LCM (GMU kicking)

1 x 300 easy loosen, 1 x 200 choice kick

1:00 rest

4 rounds of:

1 x 100 @ 2:00- 15 udk, 35m swim build to fast turn, 15m swim blast, 35m drill perfect

1 x 150 kick @ 3:00- 100 on back (focus on fast UDK's/head position/body line), 50 w/boards

4 x 50 kick w/boards-

odds- 35m FAST/15m easy @ 1:20

evens- all FAST @ 1:00

No rest between rounds

Finish up with...

20 x 50 swim @ 1:00-

3 fast

1 easy

Warmdown a bit before you switch the pool back. Stay on top of your classwork & take good care of yourselves away from the pool. Tomorrow morning everybody is at the Fieldhouse @ 6a to lift. Have a great day!

Tuesday, September 12, 2023- written for SCY (PW's group & EC's group)

1 x 600- 300/200/100

1:00 rest

Peter's group:

4 rounds of-

2 x 75 dr-k-dr @ 1:15

2 x 100 @ 1:40- 25 drill/50 swim fast turn/25 fast UDK

4 x 50 kick easy/FAST by 25's @ :55

1 rd each of free/breast/back/fly

Check HR after each round; after 4th round go 1 x 100 dr-k-dr-skulling by 25's

Then...

KICK OLYMPICS

("How low can you go?")

6 x 25 partner kick w/boards @ :40 (middle 2 x 25 on back), RACE your partner- these are fast

1 x 100 kick fast for time w/boards (guys will go, then the ladies)- interval gets :10 faster by round. Starting @ 1:35

EC's group:

W/fins, 4 rounds of-

3 x 75 breast pull w/dolphin kick & flip turns

5 x 25 kick on back-

odds- arms pointed toward ceiling @ :35

evens- fast udk on stomach @ :25

1:00 rest between rounds, check HR

After 5th round, take fins off & go 1 x 100 dr-k-dr-skulling by 25's, then we'll talk a little more about breaststroke

Warmdown a bit before you get out. Do an excellent job in school today & stay well-hydrated. Have a great day!

Monday, September 11, 2023- written for SCY (GMU distance)

1 x 600- 300/200/100

1:00 rest

3 rounds:

1 x 125 @ 1:50- 50 drill/50 swim fast turn/25 kick- halfway UDK

1 x 75 swim/kick/swim by 25's, desc 1-3 @ 1:10

Check HR after 3rd round, then...

15 x 50 in sets of 3:

1-3, swim free br3 or 4/2 @ :45 (@ :40 in 3rd round), strong & even

4-5, swim/kick by 25's desc 1-2 @ :50, NO FREE

Check HR again, then 1:00 rest

3 times through, desc the 550 to what you can...

3 x 75 @ 1:10- 50 fist free drill (choice drill in 3rd rd), 25 kick choice- 1/2 UDK

7 x 25-

odds- smooth stroke @ :35

evens- giddyup @ :25

9 x 50 swim, 2 at mile GP, 1 easy

1st rd @ :55

2nd rd @ :45

3rd rd @ :10 rest

1 x 550 swim free- get time & desc to what you can; how close can you get to 1/3 of your mile goal time?

Warmdown as needed. Go to class & take good care of yourself away from the pool. Tomorrow afternoon with the big group, drylands at 12:30p/swim at 1p. Have a great day!

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!