Thursday, January 11, 2024- written for SCY (GMU 200 group, pm)

After drylands...

300 easy choice

200 kick

1:00 rest

2x:

2 x 75 dr-sw-k by 25's @ 1:10

2 x 100 sw/k by 50's @ 1:30, desc 1-2

No rest between rounds

1st rd choice, 2nd round is MRS (200 stroke)

1:00 rest after 2nd round, check HR

3 times through:

1 x 125 swim long & strong free @ 1:30 or 1:40- stay long & balanced here, make interval

3* x 25 swim in MRS (200 stroke) @ :30, desc 1-3 to race pace

No rest between rounds

*Rd 2 is 4 x 25 all fast w/race details @ :35

*Rd 3 is 5 x 25 max effort @ :10 rest (3rd 25 is udk @ :20 rest)

Check HR after 3rd round, then 50 easy choice

1:00 rest

3* rounds of:

1 x 50 choice @ 1:15

3 x 50 swim at 200 gp @ :45

1 x 75 swim free @ :55- just cruise, but not sloppy

1 x 50 swim @ 1:00 faster than gp- finishing speed here!

1 x out&back easy @ 1:00

75 race after each round in groups (1 at a time)

*after 3rd round...

4 x 50 choice @ 1:00, then...

1 x 175 race MRS (same stroke as 50's above), goal is to be faster than 200 goal time

Warmdown as needed before you get out. Remember, lift tomorrow morning is here at AFC. Have a great day!

Thursday, January 12, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 backstroke drill @ :30- different drill by round; 3rd rd is sit&spin drill

1 x 50 kick on back @ :30

No rest between rounds

Check HR & take fins off after 3rd round, go 100 dr-k-dr-skulling by 25's

1:00 rest

18 x 50 in sets of 3 as follows:

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

2- swim backstroke @ :45- good tempo/add kick by 25's

3- sw/k choice by 25's no free @ :50

No rest between rounds of 3; check HR after #18, then 50 easy

1:00 rest

8 x 25 drill in MRS (no free) @ :35, #'s 3&5 are fast UDK on stomach

1 x 300 in MRS, go 100 sw/k (by 25's) then 50 skulling (2x)

Check HR, then 1:00 rest

 

DISTANCE-

3x through:

1 x 450 @ 6:15 swim free br3 or 4/2; desc 150's from L/S to "add kick" to giddyup by 150's (hand touch at 300 to get last 150)

3 x 75 swim at goal pace @ 1:10

1 x 50 swim faster than goal pace- finishing speed here!

Check HR, then easy 25 back to the start end

After 3rd round, finish with fin set (20 x 25 @ :40- the usual)

STROKE GROUP-

AMRAP:

2 x 25 drill (MRS) @ :35

3 x 50 swim (MRS) @ :55 at 200 gp

1 x 75 swim free br3 or 4/2 @ :55- just cruise here, but not sloppy

1 x 50 swim faster than gp @ :55

1 x 25 fast UDK on stomach @ 1:00

No rest between rounds, check HR after each round

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend in G'boro. Regular workout tomorrow morning here at GMU. Have a great day!

Tuesday, January 9, 2024- written for SCY (GMU 500 group, pm)

After drylands...

300 easy choice

200 kick

1:00 rest

2x:

150 @ 2:30- kick/drill by 25's

3 x 75 @ 1:10- 25 kick w/bds, 50 swim desc 1-3

No rest between rounds; go free/no free by round

1:00 rest after 2nd round, check HR

2 rounds:

1 x 100 sw/k by 50's, your choice @ 1:30

2 x 75 cruise free br3 or 4/2 @ :55, last 25 is w/overkick

2 x 100 sw/k by 50's, no free @ 1:30, desc 1-2 to what you can

1 x 75 swim fast free br3 or 4/2 @ 1:40- get time

No extra rest between rounds, get HR after each 75

All goal pace is 500 pace...

2x:

  {1 x 150 swim free @ 2:00- 75 long & strong, 75 add kick & change gears

  {3 x 50 swim "200 set up" free @ :40 (these are at gp in 2nd round)

  After 2nd rd, right into...

1 x 125 @ 2:00 swim giddyup free- race here!

Check HR after 125, but stay on the 2:00...

2x:

 {1 x 150 swim free @ 2:00- as above

 {3 x 50 swim at gp @ :40

 After 2nd rd, right into...

1 x 125 @ 2:00 swim free- finishing speed here!

Check HR after 125, but stay on the 2:00

2x:

 {1 x 150 swim free @ 2:00- as above

 {3 x 50 swim at gp @ :40 (these are gp minus :01 in 2nd rd)

 After 2nd rd, right into...

1 x 125 race free- finishing speed here!

Check HR

Warmdown as needed before you get out. Remember, tomorrow morning's lift will be here at the AFC. Have a great day!

Tuesday, January 9, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels...

6 x 75 @ 1:30- 50 fist free drill, 25 skulling (use buoy on these 75's)

6 x 75 @ 1:20 (no buoy)- 25 "super hero" free kick, 50 free swim fast turn

Check HR, then take shnorkel off

"MRS" should be the same throughout...

8 x 25 drill in MRS (no free) @ :35, #'s 3&5 are fast udk on stomach @ :20

3 x 100 @ 1:40- 25 swim fast in MRS (no free), 75 kick on back

8 x 25 @ :30- odds are drill in MRS (no free), evens are fast udk on stomach

3 x 100 swim/kick by 50's @ 1:40 in MRS, desc 1-3 to giddyup

Check HR after #3, then...

1 x 300, go kick/drill/choice by 50's (x2)

1:00 rest

DISTANCE-

3 times through:

7 x 50 swim @ 1000 goal pace @ :50 (3rd rd these are @ :45)

1 x 150 swim free faster than pace (race here!) @ 2:00- get time & HR

1 x 50 easy choice @ 1:30

No extra rest between rounds

After 3rd round...

MYSTERY SET!

Today we finished up with 1 x 125 race trying to be faster than 1/8 your 1000 goal time (can go 275 free if you'd like, faster than 1/6 your mile goal time)

 STROKE GROUP-

AMRAP...

1 x 150 swim free or back @ 2:15- 75 long & strong, add kick & change gears for 2nd 75

3 x 50 swim desc 1-3 to giddyup @ :50 (MRS)

1 x 150 swim free or back- as above

3 x 50 swim at 200 gp @ :55 (MRS- same stroke as previous 3 x 50)

75 dr-k-choice by 25's @ 2:00

3 x 25 race @ :10 rest in MRS (same stroke as 50's above)

Check HR, go 1 x 50 easy

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

Monday, January 8, 2024- written for SCY (GMU distance, PM)

300 easy choice/200 kick

1:00 rest

4 x 75 dr-k-dr by 25's @ 1:10- all free, kick is udk

4 x 50 kick w/bds desc 1-4 @ :55

4 x 75 sw-k-sw faster by 25's @ 1:00- these are no free

4 x 50 swim/k by 25's IM order (by 50) @ :50- turn end of the pool is fast

2 x 300 swim @ 4:00- go free/IM/choice by 100's; effort is cruise/strong/max by 100's

4 x 50 kick w/bds @ :45, make interval

Check HR, then 1:00 rest

3 times through:

7 x 50 swim at mile gp @ :40/:45 (2nd rd is @ :10 rest)

1 x 150 race free faster than gp @ 2:00- big legs here!

50 easy choice @ 1:30

1 x 550 pull free w/choice equip- add a piece of equip each rd; desc time 1-3 to giddyup

Check HR after each 550, then out & back easy

2:00 rest between rounds

Finish up with...

MYSTERY SET

Today we went 1 x 275 free race from a dive, trying to match your avg time from the 6 x 275 @ 8:00 this past Friday (!!!!)

Warmdown as needed before you get out. Do a good job with recovery tonight- good food, lots of water & plenty of rest. Everybody together tomorrow at 12:30p (drylands first, than swim SCY). Have a great day!

Monday, January 8, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

+Swimdown from the meet:

  *Distance Meet (mile on Sunday)

  *MAKO Meet (Sat/Sun)

8 x 50 @ 1:00- drill/kick by 25's; go 4 free & 4 no free; then...

All @ 2:00 rest-

15 min swim

12 min pull (choice equip)- use paddles for 200 yds at a time

10 min kick- 100 on back, 50 w/bds

Check HR after each

Everybody else:

W/fins, 3 rounds of...

2 x 50 drill/kick by 25's @ :50

2 x 75 swim/kick/swim faster by 25's @ 1:15, desc 1-2

No rest between rounds

Go free/no free/choice stroke by round

Check HR after 3rd round, then take fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

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

4 x 50 swim free/no free by 25's @ :45

:30 rest, check HR

4 x 50 swim/kick by 25's @ :45- hustle to make the interval, focus on fast udk's!

Check HR again, then 1:00 rest

Partner kick over/unders-

8 x 25 kick @ 1:00- these are all kick FAST

- 2 partners going from the same start end of the lane; 

- one kicks "over" w/bds and one "under" the water;

- race each other the entire 25;

- switch after each 25 (hand off the kickboard to the partner who just kicked udk

- don't forget, these are all FAST

1:00 rest, check HR

Everybody together, finish up with...

AMRAP:

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

  :10 extra rest after #2

1* x 75 kick FAST for time w/bds @ 2:00- target your best 100 free SCY time here

*every 3rd round is 2 x 75 kick fast, then a 200 pull free w/shnorkel & choice equip

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this coming weekend in G'boro. Have a great day!

Saturday, January 6, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

We were doing this workout during the meet @ GMU (after the 2nd session warmup finished). Unfortunately, somebody in the 10&U 200 IM booted in the pool, so we were cut short just as we were getting into the following IM set:

4 times through:

4 x 50 swim/kick by 25's @ :55, IM order by 50; the turn end of the pool is FAST

1 x 75* IM swim fast for time

:30 rest between rounds to regroup

*2nd round the IM was 100; 3rd round was 150 (25 fly/50 back/50 breast/25 free); 4th round was 175 (25 fly/50 back/50 breast/25free/25 kick on back

We were in the third round when we had to get out.