Thursday, December 7, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest, then...

Meet Warmup

1:00 rest, then...

4 rounds of:

2 x 75 @ 1:15- go swim/kick/swim by 25's (same stroke for both), desc 1-2

1 x 50 swim strong & even free br3 or 4/2 @ :45

No rest between rounds, change stroke on 75's if you'd like from round to round

Check HR after 4th round, then 1:00 rest

Finish up with...

4 rounds of the Speedset:

50 from a dive- 20y fast/30y drill

50 from a dive- 30y fast/20y drill

50 from a dive- all swim fast

50 drill

All 50's @ 1:30

Go free/no free/choice by round

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at Sport Fair. Have a great day!

Tuesday, December 5, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 75 @ 1:20- 50 8ks back drill, last 25 fast udk on stomach

8 x 25 sit & spin back drill @ :35- #'s 3/5/7 are fast udk on stomach

Take fins & go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

4 x 50 swim backstroke @ :50*, desc 1-3 to giddyup (#3 is swim back/breast by 25's @ :50)

1 x 75 swim free br3 or 4/2, go cruise/build/overkick by 25's, @ 1:10

1 x 75 swim IM (no free), get time, desc 1-3

:30 rest between rounds, check HR

*50's get :05 faster by round, use your kick to make the faster intervals

DISTANCE-

AMRAP:

75 swim free @ 1:00

175 swim free @ 2:00

275 swim free @ 3:00

175 swim free @ 2:15- target your best 200 free time here

75 swim free fast for time

Intervals can be 1:15/2:15/3:15/2:30/FFT if needed, but hustle to make the 275

Check HR after each round, then 1:00 rest

STROKE GROUP-

AMRAP:

3 x 25 swim fast (max effort!) @ :40

1 x 125 swim free at 2nd gear @ 2:00

3 x 25 swim max effort @ :10 rest (all @ 2:00)

1 x 125 swim free at 2nd gear @ 2:00- last 25 here is kick on back

Check HR after each round.

Change stroke on 25's every 3rd round if you'd like

Warmdown as needed. Do an excellent job in school today & get excited to race this weekend. See everybody on Thursday Morning. Have a great day!

Monday, December 4, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With fins, four rounds:

5 x 25-

odds, drill @ :30

evens, fast udk @ :20

1 x 75 sw-k-sw faster by 25's @ 1:00

Go odd rounds free, even rounds no free

Check HR after 4th round, then take fins off & go 100 easy drill/choice

1:00 rest

9 x 50 in odds & evens-

odds, sw/k by 25's no free @ :50, desc 1-5 to what you can

evens- swim strong & even free br 3 or 4/2 @ :45/:40/:35/:30 (by 50)

Check HR after #9, then :30 rest

3 times through:

125 swim IM @ 1:45- pick a stroke to do a 50 of (not free), get time

125 swim free br3 or 4/2 @ 1:30*

125 swim IM @ 2:00- same as 1st 125 IM, but faster

No additional rest between rounds of 3, check HR after last 125

1:00 rest after #9

1 x 400 swim free @ 4:40- 200 cruise, 200 add kick

1 x 425 swim free @ 4:40- make interval, but nothing sloppy

:30 rest, check HR

11 x 50 swim at mile goal pace @ :40

Check HR, then 75 easy

1:00 rest

1 x 400 swim free @ 4:30- 200 cruise, 200 add kick & change gears

1 x 425 swim free @ 4:30- make interval, but don't get sloppy

:30 rest, check HR

11 x 50 swim at mile gp @ :10 rest

Check HR, then 75 easy

1:00 rest

1 x 400 swim free @ 4:20- 200 cruise, 200 add kick & go

1 x 425 swim free @ 4:20- giddyup the kick & get after it!

Check HR, then 125 easy choice

1:00 rest

MYSTERY SET-

(3 x 275 swim or pull desc 1-3 to max effort @ 5:00, goal is faster than 1/6 of mile goal time on #3)

We were running short on time this afternoon, wound up going 3 x 175 swim free @ 3:00 desc to max effort

Warmdown as needed. Use your time wisely this week & be thorough with your preparation for exams. Remember, tomorrow (Tuesday 12/5) is 1:30-3:30p, LCM. Have a great day!

Monday, December 4, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 100 @ 1:45- go catchup free drill/kick on back, by 25's

6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill in MRS (no free)

3 x 100 @ 1:40- desc these 100's 1-3 to max effort as follows:

25 dolph kick w/boards

50 swim MRS (same stroke as drilling on 75's above)

25 free kick w/boards

Check HR

:30 rest, get a partner...

8 x 25 partner kick w/boards- RACE your partner, these are FAST; odds dolph kick, evens choice

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

1:00 rest

5* times through:

1 x 100 @ 1:20- swim free br3 or 4/2, except 3rd 25 is kick on back

1 x 100 @ 1:30- 50 swim/50 kick on back

1 x 100 @ 1:40- all kick fast for time w/boards

1 x 150 swim free (can be backstroke)- 75 smooth & long, 75 add kick & change gears- get time

Check HR, then 1:00 rest between rounds

*the original plan was to add 1 x 100 (to each of the 100's) up to 3 x 100, then back down to 1 x 100. Everybody did a really good job and I decided to stick with 1 x 100 (I didn't want to ruin it); In the 3rd round we went 2 x 100, then went back to 1 x 100 for the last 2 rounds.We went the 150 free in 2 groups at the end of the 5th round, then warmed down. Well done.

Warmdown before you get out. Do an excellent job in school today & get excited to race this weekend at Sport Fair. Have a great day!

Saturday, December 2, 2023- written for SCY (including PW's national group)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15- go 50 ra2 la2 free drill, last 25 fast udk on stomach

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

4 x 75 @ 1:10 in MRS- same stroke as previous 75's, sw-k-sw faster by 25's

Check HR, then 1:00 rest

PW's national group-

4 x 50 sw/k by 25's MRS @ :50 (no free), desc 1-4

4 x 50 swim strong & even free br3 or 4/2, @ :45

4 x 50 sw/k by 25's MRS @ :45 (no free), fast turns throughout

4 x 50 swim strong & even free br3 or 4/2, @ :40

4 x 50 sw/k by 25's MRS @ 1:00 (no free), all @ 1:00, desc to max effort

Check HR, then 50 easy, then...

2 rounds of:

5 x 75 swim IM (no free) @ 1:15, desc 1-4; #4 is a 50 swim free (smooth/big kick by 25's) @ :40

1 x 125 swim IM (50 back*), @ 2:15, get time & check HR

5 x 50 swim IM order by 25's (no free) @ :45, #4 is swim free @ :40 (smooth/big kick by 25's)

1 x 125 swim IM (50 back*), get time- faster than 1st 125 IM

Check HR, then 50 easy

*in 2nd round, the 50 in the 125's IM is breaststroke

1:00 rest between rounds

Finish up with...

1 x 125 drill/choice by 25's, then...

1 x 100 IM race from a dive (last 25 free kick on back)

Warmdown as needed

SATURDAY AM GROUP-

With fins:

18 x 25 in sets of 6-

1-2, breast pull free kick drill @ :40- wide press with head down

#3- fast udk on stomach @ :40

4-5, breast pull w/dolph kick drill @ :40- head stays down until press is wider than shoulders

#6- fast udk on stomach @ :20

No rest between sets of 6

Check HR after #18, then fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

4 x 25 partner kick w/boards @ :45- fwd ss at midpool (odds); these are fast, RACE your partner

1 x 50 swim free br3 or 4/2 @ :40- smooth & long/add kick & go (by 25's)- one at a time here

1 x 100 kick FAST for time w/boards @ 2:30- who can break 1:20 here?!?

No extra rest between rounds

After 3rd round, go 1 x 125 drill/choice by 25's (finish at start end); then, in heats...

1 x 100 IM race from a dive- last 25 is free kick on back

Warmdown as needed.

NO WORKOUT TOMORROW, we're running a meet at StJ and can't get in there to run workout. Enjoy the day off, use your time wisely- get ahead on your schoolwork, drink plenty of water, and envision your races going well at Sport Fair. Regular schedule resumes on Monday. Have a great day!

Friday, December 1, 2023- written for SCY (GMU, full team @ 2:30p)

300 easy loosen

200 choice kick

16 x 75 in sets of 4-

1-4 @ 1:10, go 50 ra2 la2 free drill, last 25 udk no breath

5-8, dr-k-dr by 25's no free @ 1:00

9-12, k-dr-k by 25's @ 1:00- get legs into it

13-16, all kick w/bds @ 1:15, desc 1-4 to max effort

Check HR, then 1:00 rest

Break into groups...

DISTANCE-

450 pull free desc 150's to what you can

100 swim free w/big kick

Check HR, :30 rest then right into...

11 x 50 swim at mile gp @ :40/:45

Check HR, then 1:00 rest

450 pull free desc 150's to faster

100 swim free bigger kick

Check HR, :30 rest

11 x 50 swim at mile gp @ :10 rest

Check HR, then 1:00 rest

450 pull free desc 150's to fastest of the day

150 drill/choice by 25's

:30 rest before...

MYSTERY SET

Today the MS was 1 x 275 race for time, be faster than 1/6 your mile goal time

Check HR, warmdown as needed, but at least 5 mins

IM GROUP-

3 rounds of:

2 x 75 swim IM @ 1:00 (no free), desc 1-2

1 x 125 swim free br3 or 4/2, long & strong @ 1:30

1 x 75 swim IM- faster than #2 above, @ 1:30

1 x 125* swim IM @ 2:30- 50 breast (2nd rd 50 is back, 3rd rd 50 is fly)- this is fast

Check HR

8 x 50 swim breast*/free by 25's @ :45*- fast turns throughout, race pace

Check HR, 1:00 rest between rounds

*in 2nd rd, 50's are back/free @ :40, 3rd rd 50's are fly/free @ :40- fast turns throughout

After 3rd rd, 100 dr-k-dr-skulling, then...

MYSTERY SET

Today the MS was 1 x 350 IM race for time (75 of each stroke, 50 kick free at the end)- target your 400 IM goal time

Check HR, warmdown as needed, but at least 5 mins

SUPER FAST GROUP-

Break into 3 equal sized groups; 2 groups take turns on 50's FAD, while the 3rd group goes "6 x 50"

3 times through the following...

Groups 1-2:

4 x 50 from a dive (continuous)- 

2 partners alternate 50's from a dive, 15y max effort swim/20y skull/15y max effort swim to the finish

Practice your relay starts, somebody should always be in the water.

After each partner has gone 4 x 50, move to the lanes by the bulkhead without blocks for "6 x 50"

Group 3:

Start with 6 x 50 swim strong & even free (can go other stroke, but make the interval) as follows:

Rd 1, go 3 @ :45/3 @ :40; check HR then 100 dr-k-dr-skulling by25's

Rd 2, go 3 @ :40/3 @ :35, check HR then go the 100 dr-k-dr-skulling

Rd 3, go 3 @ :45/3 @ :10 rest- check HR then go the 100

After each round of 6 x 50, switch with the other group (groups 1&2) and do the 4 x 50's

After 3rd rd, check HR then warmdown 150 drill/kick by25's. Check HR after the 150 as well.

REMINDER, NO WORKOUT TOMORROW (Sat 12/2). Use your time wisely: prepare for your exams, take good care of your body so you're ready to train on Monday. Be in touch with your teammates competing in G'boro and wish them luck, let them know we're cheering them on!

Friday, December 1, 2023- written for SCY (GMU, full group after lift)

300 easy loosen

200 choice kick

With fins, 3* rounds of:

4x, @ 1:00-

    surface kick four lines

    fwd ss onto back

    kick fast back to wall

     (big breath)

    fast udk on stomach to far end

4 x 50 @ :50- swim build to race pace turn, then drill 2nd 25

Fins off after 4th 50, then right into...

1 x 200 pull w/shnorkel & choice equip; get time & desc 1-3

Check HR, then 1:00 rest between rounds

*3rd round, NO FINS

After 3rd round, 50 from a dive if you'd like; otherwise, warmdown a 150 drill/kick by 25's

REMEMBER, EVERYBODY SWIMS AT 2:30P THIS AFTERNOON