Wednesday, October 11, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

2 x 100 drill/kick on back by 50's @ 1:40 (kick w/boards in 2nd round)

6 x "30's" @ :45- fast UDK on stomach to 15y/fwd ss/fast kick on back (can be swim in 2nd set)

No rest between rounds, check HR after 2nd round, then 1:00 rest

6 x 50 kick fast/easy by 25's @ 1:00- #3/5 are 75's @ 1:00- 25 kick, 50 swim

6 x 50 @ :55- swim IM order by 25's, #3/5 are 75's swim free @ :55

6 x 50 @ :50- 25 swim 200 set up/25 swim big kick; #3/5 are swim free @ :50- JMI

1:00 rest, check HR

2 times through:

3 x 400 swim free @ 4:45/5:10-

1, neg split

2, desc 100's 1-4 to race pace, hand touch at 300

3- swim strong & even (as close to pace per 100 as possible)

:30 rest, check HR

10 x 50 swim at goal pace @ :45/:50*

Check HR, 100 easy choice drill

*in 2nd round, 50's are @ :10 rest

After 2nd round:

3 x 300 pull w/choice equipment, desc 100's 1-3 in each 300

1:00 rest

Finish up with...

MYSTERY SET

Warmdown a bit before you get out. Do an excellent job with your midterms & get excited to race this weekend in Hampton. Have a great day!

Tuesday, October 10, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

1 x 50 @ 1:00- breast pull free kick/dolph kick on side by 25's

1 x 25 FAST udk @ :30- only one breath

Check HR, then...

8 x 25 odds & evens as follows:

odds- fly pull free kick drill @ :45

evens- FAST udk on stomach @ :25

Check, then take fins off for...

15 x 50 in sets of 3's as follows:

1-2, swim IM order by 25's (no free) @ :50

3- swim strong & even freestyle br3 or 4/2 @ :40- bring the legs in

Check HR after #15, then 1:00 rest

DISTANCE-

A slightly scaled back Long Swim:

4 times through...

50 kick/swim by 25's (kick w/boards) freestyle

50 swim/kick by 25's (kick w/boards) no freestyle

150 swim freestyle* desc the 50's 1-3 to what you can

Check HR after 4th round

*in even rounds, the 150 is IM (no free), 2nd 25 faster than 1st 25 on each 50

3 sets of:

8 x 50 swim at goal pace (mile gp) @ :50 (@ :45 in 2nd round)

1 x 275 swim free br3 or 4/2- get time and desc to 1/6 of mile goal time (half of 1/3)- if you want to break 18 minutes in the mile, you need to be under 3:00 on #3

Check your HR and let everybody finish before starting the next round

SPRINT/STROKE-

AMRAP:

75 swim free or stroke @ 2:00- get time (85% effort)

50 swim- faster (per 25) @ 1:30

25 swim- max effort- check HR then get right into...

1 x 50 easy drill @ 1:30

25 swim max effort @ :45

50 swim max effort @ 1:30

75 swim max effort- check HR then get right into...

50 easy drill @ 1:30

Change stroke after every 2 rounds.

Warmdown a bit before you get out. Do an excellent job in school today & take good care of yourself away from the pool. Have a great day!

Monday, October 9, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With buoys:

6 x 75 @ 1:20- 50 fist free drill br3, last 25 grab buoy & kick free w/head down

Check HR, then :30 rest

9 x 50 in sets of 3:

1-3 @ :50- swim strong & even free br3 or 4/2

4-6, swim IM by 25's (no free) @ :55- fast turns throughout

7-9 @ :45- swim strong & even free br3 or 4/2, faster avg than 1st 3 x 50's

Check HR, then 1:00 rest

3 rounds of:

6 x 25 partner kick FAST with boards @ :40- middle 2 on back, UDK to 10y (still partner kick)

1 x 75 kick fast for time @ 1:40- get time

1 x 125 swim free br3 or 4/2- long & strong for 75, then add kick & go- get time, add to 75 kick; how close can you get to your 200 free goal time (75 & 125)?

2 rounds of:

6 x 25 partner kick w/boards @ :45- as above

2 x 75 kick FAST for time w/boards @ 1:45- add up times, can you be faster than 200 free goal time??

No additional rest between rounds

Finish up with...

1 x 75 drill/kick/drill by 25's (free) @ 1:40

1 x 125 swim free br3 or 4/2 fast for time

Check HR & warmdown a bit before you get out.

Do an excellent job with your HW today- make the most of your time off. Regular schedule the rest of the week. Have a great day!

Sunday, October 8, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 75 @ 1:15-

25m- fast UDK as far as you can, breakout & sprint to 25m & fwd ss;

25m- drill back to starting end (same stroke as 1st 25);

25m- swim race pace back to midpool

Go 4 free, 4 no free

1:00 rest, take fins off

12 x 50 in sets of:

1-2, swim free br3 or 4/2 @ :50 (2nd & 3rd rounds @ :45)- all long & strong

3-4, swim no free build to race pace to 35m, then fast UDK to the end

Check HR after #12, then 1:00 rest

18 x 150 in sets of 6 as follows:

odds- free @ 2:20

evens- MRS (or no free) @ 3:00

1- 100 swim long & strong/50 add kick & go

2- 25 drill/50 swim fast turn/25 drill- hand touch/50 swim fast, get time

3- swim free long & strong/add kick & go/long & strong by 50's

4- swim fast/drill/swim fast by 50's

5- swim 50 free giddyup the kick/100 long & strong

6- all swim, 3 x 50 @ :15 rest, get time

Check HR after each round, can go different stroke for even 150's by round

Finish with a single 50 race from a dive

Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school (even if you're off tomorrow). Have a great day!

Saturday, October 7, 2023- written for SCY @ StJ)

1 x 600- 300/200/100

1:00 rest

W/fins:

Fly drilling - drill will change in rounds of 6, and we'll mix in some UDK

Fins of

18 x 50 in sets of 6 as follows:

1-2 swim fly/free by 25's @ :55*, desc 1-2 (*gets faster by round)

3-4, swim backstroke @ :50, strong & even

5-6, swim/kick by 25's all fly @ :55*, desc 1-2 (*gets faster by round)

:30 rest between 2nd & 3rd round, check HR & sip water

3 rounds of:

4 x 75 swim IM @ 1:10 (@ 1:15 if needed; 3rd round @ 1:05/1:10) as follows:

1- 25 fly/50 back

2- 50 back/25 breast

3- 50 breast/25 free

4- swim IM (no free)

1 x 50 swim kick fast free w/boards @ :50

1 x 150 swim free br3 @ 2:15 (@ 2:30 if needed)- 75 long & strong/75 giddyup the kick!

1 x 100 @ 2:30- swim FAST IM, get time

Until 10:30a, finish up with...

150's @ 2:20/2:30- pull free w/shnorkel & buoys, desc 50's 1-3

Warmdown a bit before you get out. Do an excellent job with your HW this weekend and get excited to race at our next meet. Have a great day!

Friday, October 6, 2023- written for SCY (GMU distance, PM)

Welcome to FASTSKIN FRIDAY!

You can do your warmup and then change into your suit, or you warmup in your suit so you're ready to go once you're done warming up. Your choice...

Here's what we're doing today:

Warmup: 40 minutes, as you feel. Make sure you're ready to race after 40 minutes.

After 40 minutes, we'll get out and get ready for...

250/150/100

Each swim is from a dive ("FAD"), and @ 5:00

Keep track of your times & add them together; the total 500 time should be faster than half your 1000 goal time.

We'll warmdown with 15 x 50 @ :50 (2- swim choice/no free by 25's; every 3rd 50 is swim/kick choice)

You can do additional warmdown if you'd like after the 15 x 50.

Get excited to race tomorrow at Towson, wake up swim here at 7:30a, bus leaves at 8:30a.

Have a great day!

RESULTS:

Alex- 4:20

Cody- 4:25

Max- 4:29

Kylie- 5:07

Sydney- 5:13

Friday, October 6, 2023- written for SCY (GMU distance, am)

After lifting...

300/200/100

1:00 rest

3 rounds of:

75 @ 1:10- 25 breast kick on back/50 drill

125 swim @ 1:50- odd 25's free (desc), even 25's build

No rest between rounds, check HR after 3rd time through

1:00 rest

3 rounds of:

Goal pace 50's at 1000 pace...

3 x 50 swim at 1k gp @ :50

2 x 50 swim at 1k gp @ :45

1 x 50 swim at 1k gp @ :40

Check HR/100 easy drill/kick @ 2:30

Round two is the same, except the 50's are 2/2/2, then the 100 drill/kick

Round three is 1/2/3 for the 50's, then the 100

Finish up with...

1 x 500 pull free w/choice equip, desc the 100's (1-3) then ascend the last 2

Check HR

Get excited for Fastskin Friday this afternoon, have a great day!