Friday, January 5, 2024- written for SCY (GMU distance, pm)

You can put on your suit before we get started if you'd rather not change halfway through workout

300 easy choice/200 kick

1:00 rest

3 x 200 @ 3:15- 50 drill/100 swim-kick by 25's/50 skulling

3 x 100 swim/kick by 50's @ 1:30, desc 1-3 to giddyup

Check HR

3 x 75 cruise free br3 or 4/2 @ :55 (or @ 1:05 if needed)

2 x 50 swim at mile gp @ :40 (or @ :45 if needed)

2 x 75- as above

3 x 50 swim gp as above

1 x 75- as above

4 x 50 swim gp as above

Check HR

Go change into your suits

From a dive:

6 x 275 race best average @ 8:00- active recovery between each 275 is encouraged

Warmdown as needed before you get out. Be sure to review your times before you leave, make sure I have them right. REMEMBER, tomorrow morning is early (6:30a) due to the meet here at GMU. Have a great day!

Friday, January 5, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the warmup we did our fly drilling:

With fins,

15 x 25 in sets of 5-

1-2, fly pull free kick drill @ :35

#3- swim fast fly @ :35

#4- fast udk on stomach @ :20

#5- choice @ 1:00

After #15, take fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

DISTANCE-

2x:

4 x 50 swim at mile gp @ :50

1 x 150 swim free br3 or 4/2- 75 long & strong, 2nd 75 add kick & change gears (hand touch at 75, ok)

:30 rest between rounds, check HR

After 2nd round...

2 x 300 @ 4:30- pull free w/choice equip; desc the 3 x 100 (in each 300) to something JUICY (hand touch at 200, ok)

 

Until 6:30a, finish up with "the usual" with fins @ :40

STROKE/IM Group-

4 times through:

3 x 50 swim IM order by 25's @ :50- the turn end of the pool is FAST for each of these 50's

1 x 75 swim IM (no free), FAST

Get time & check HR, then easy back to the start end

After 4th round, figure avg time for 75's, then multiply it by 4 (for 300 total time); then divide by 3

MYSTERY SET

Today we went 3 x 100 swim IM @ 3:00- trying to be faster than your avg time (per 100) from the 4 x 75's (ex: your 75's added up to 3:20, then you're trying to be faster than 1:06 per 100)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race the next two weekends. Have a great day!

Thursday, January 4, 2024- written for SCY (GMU- 200 group)

After drylands...

300/200

1:00 rest

2x:

2 x 125 @ 1:50- alternate drill/kick by 25's (kick on the 2nd 125 is udk)

2 x 100 @ 1:30- swim/kick by 50's, desc 1-2 (same stroke as 125's)

No rest between rounds, go 1st round free and 2nd round no free

8 x 75 @ 1:10- all in main race stroke (except for 3/5/7*)

25 swim at 200 setup, then 25 add kick & change gears; last 25 is your choice

*3/5/7 are 100's swim free smooth 7 long, same interval (@ 1:10)

8 x 25 odds & evens-

odds- 15y swim max effort, last 10y choice, all @ :25

evens- choice (drill/kick/skull/swim dps/udk, etc...) @ :35

Check HR, then 1:00 rest

6 times through:

1 x 75 cruise free @ :55

2 x 50* swim at 200 gp in mrs @ :40 (free/back) or :45 (fly/breast)

1 x 25 swim max effort (finishing speed here!) @ :30

Check HR, then...

1 x 50 easy choice @ 1:30

*every 3rd round the 50's gp are @ :10 rest

After 6th round...

6 x 50 swim build into turn, then choice @ 1:05 (same stroke as the 50's gp)

Check HR

MYSTERY SET

 Today, in heats, we finished up with...

1 x 175 RACE from a dive, need to be faster than your 200 goal time

Warmdown as needed before you get out. Regular lift tomorrow morning; remember, Saturday Morning is early this weekend due to the meet here at GMU (in the water at 6:30a). Have a great day!

Thursday, January 4, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels,

2 x 300 @ 4:45-

#1- 50 fist free, 25 kick free head in water ("superhero" kick)

#2- 25 ra2 la2 free drill, 50 swim/kick (superhero kick again) fast

:30 rest, check HR (leave shnorkels on)

4 times through:

3 x 50 swim strong & even free @ :45 (even rounds @ :40, no shnorkel)

1 x 75* swim free build kick by 25's @ :55 (75 is a 125 in even rounds, no shnorkel)

Check HR after each round

DISTANCE-

Pyramid is all @ :20 rest (see notes)

Pace work is 3 times through

300/450/600/450/300-

Desc 100's/150's/200's/150's/100's from 1-3;

Last (100 or 150 or 200, etc) is from a dive

First 25 of each (100 or 150 or 200, etc) is swim fly build to race pace turn

Check HR after 2nd 300

All gp 50's are mile gp...

3* x 50 swim gp @ :55*

1 x 75 swim faster than gp

Check HR, then 25 easy back to the start end

*in 2nd rd go 5 x 50 @ :50, and in 3rd rd go 7 x 50 @ :45- still at gp

STROKE GROUP-

3 rounds:

6 x 100 o/e (2 each @ 1:35/1:30/1:20

odds- 25 fast kick w/bds, then 75 swim choice

evens- 75 swim IM, then last 25 kick fast w/bds

:30 rest

4 x 25 swim max effort in MRS @ :40 (go @ :10 rest in 2nd set, then 6 x 25 in 3rd set @ :45/:25)

Check HR after each round, then 50 easy.

Warmdown a bit before you get out. Do an excellent job in school today and get excited to RACE this weekend. Have a great day!

Tuesday, January 2, 2024- written for SCY (GMU- 500 group)

After drylands and warmup with the group...

3 rounds of:

2 x 150 swim free br3 or 4/2 @ 1:50 (@ 2:00 if needed)- go 75 long & strong, 75 add kick & go

3* x 50 swim at 500 goal pace @ :40 (@ :45 if needed)

1 x 75 swim faster than goal pace- finishing speed here! Get time & check HR, then...

25 easy choice @ 1:30

No extra rest between rounds

*go 5 x 50 goal pace in 2nd round, and 7 x 50 goal pace in 3rd round

With fins, until 2:30p, AMRAP of...

4 x 25 swim fast fly @ :35- except #3 is fast udk on stomach @ :20

2 x 150 swim free or back @ 2:30, desc 1-2 to max effort

No extra rest between rounds

Warmdown as needed. Regular Wednesday schedule for tomorrow. Have a great day!

Tuesday, January 2, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With pull buoys & shnorkels:

16 x 25 @ :35-

1-2, fist free drill

3-4, kick free on stomach (hold buoy)- #3 is fast kick to 4 lines (1/2 way), #4 kick all fast (8 lines)

Check HR after #16, then...

3 rounds of:

2 x 150 @ 2:30- 50 choice free drill, 50 swim long & strong free br3 or 4/2, 50 choice drill MRS

2 x 25 kick w/boards @ :35- same as the 25's above (#1, max effort for 4 lines; then #2 all max effort)

1 x 50 swim MRS (no free) at 200 set up @ 1:00

No rest between rounds, check HR after each 50

3 times through:

3 x 75 sw-k-sw by 25's in MRS @ 1:20 (swim 25's are 200 set up, then max effort on last 25)

1 x 125 swim long & strong free br3 or 4/2 @ 1:40 (@ 1:30 in 2nd round, @ 1:20 in 3rd round)

1 x 50 choice drill in MRS @ 1:30- same stroke as 75's

No rest between rounds, check HR after each 125 free

Until 6:30, finish up with...

3 x 50 swim at 200 GP @ 1:00 (MRS, no free)

1 x 50 swim long & strong free br3 or 4/2 @ :40

1 x 50 swim in MRS (same stroke as 1-3), at finishing speed

Check HR, then out & back easy

3rd round the 50's gp will be @ :50

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race the next couple of weekends. Have a great day!

Sunday, December 31, 2023- written for SCY (at the StJ)

1 x 600- 300/200/100

1:00 rest

After our warmup, we got into a "How Low Can You Go" kick set as follows:

3 x 150, all @ the same interval-

1- 50 kick fast w/bds, 100 swim long & strong free or back

2- 100 kick fast w/bds, 50 swim long & strong in MRS (no free)

3- all kick fast w/bds

We started @ 3:00, and went through the rounds of 3 x 150 @ descending intervals (2:50, 2:40, 2:30) down to 2:10. 

A good way to wrap up the 2023 calendar year!

Regular schedule resumes on Tuesday, January 2 (2024!) at GMU. Get excited for the championship portion of the SCY season!