Sunday, January 21, 2024- written for SCY (special WO, 12:30-2p at GMU)

1 x 600- 300/200/100

1:00 rest

2 rounds:

3 x 50 @ 1:00- drill/dolphin kick on side by 25's

2 x 100 sw/drill by 25's @ 1:40- build to fast turn on swim

1 x 150 all kick, desc 50's 1-3 (free on back in 1st round; 2nd rd no free w/bds

1:00 rest between rounds, check HR

12 x 75 in sets of 4:

1- swim free br3 or 4/2 @ :55- big fat kick on last 25

2- 25 swim in MRS (no free) build to fast turn, 50 free or back cruise @ 1:10

3- 50 swim strong MRS (same as previous 75), 25 catchup free w/overkick @ 1:20

4- all swim MRS @ 2:00- 50 at 200 gp, :10 rest, last 25 faster than gp

Check HR after each round, but stay on 2:00 interval for last 75

Last round of 4 x 75, go 4th best stroke instead of MRS

Until 2p, finish up with...

AMRAP:

3 x 25 swim max effort in MRS @ :35- get times, make avg per 25

2 x 50 kick w/boards @ :55- go FAST/easy by 25's

1 x 50 @ 1:30 swim in MRS w/max effort- same stroke as 25's above, be within .5 of 25's avg (x2)

Go 2 rounds free, 2 rounds no free, 2 rounds choice

Warmdown a bit before you get out. Do an excellent job on your HW today, make sure you're ready for the week ahead at school. Have a great day!

Friday, January 19, 2024- written for SCY (@ StJ, 3:00-4:30p)

We got afternoon time at the StJ (GMU closed due to snow); after warmup...

Breaststroke drilling w/fins, then 5 rounds of:

2 x 75 swim/drill/swim faster breaststroke by 25's, @ 1:20

1 x 75 swim breaststroke, desc 25's 1-3 to giddyup @ 1:20

1 x 125 @ 2:00 swim free br3 or 4/2 and desc 1-5; 5th round should be max effort

Thursday, January 18, 2024- written for SCY (GMU, 200 stroke group- PM)

After drylands...

300 easy choice/200 kick

1:00 rest

12 x 25 @ :30- 2 stroke drill, 1 fast udk

8 x 100 @ 1:30-

odds, drill/kick by 50's

evens, swim/kick by 50's- get time, desc 1-4

6 x 75 @ :55- 

25 swim in 200 stroke build to fast turn

50 swim free or back (long & strong)

Check HR, then 1:00 rest

4 rounds of:

75 sw-dr-sw faster by 25's @ 1:10

3 x 50 swim at 200 goal pace @ :45 (breast @ :50 if needed)

Check HR, then 25 easy @ :30

75 swim for time- finishing speed here!

1:00 rest between rounds, out & back easy if you'd like

After 4th round,

4 x 50 dr-choice by 25's @ 1:05, then...

Your choice:

BROKEN 200 (either 4 x 50 @ :10r, or 75/50/75 @ :15 rest)- same stroke as 50's/75 above

OR...

RACE from a dive 1 x 175- same stroke as 50's/75 above

Warmdown as needed, get excited to race this weekend. Check your email in the morning for schedule updates (due to the weather). Have a great day!

Thursday, January 18, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3x through:

3 x 50 drill/kick by 25's @ :55

1 x 75 kick on back @ :55

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

Take fins off after 3rd time through

Alternating 50's:

sw/k @ :50, then all swim (strong & even) @ :40...

4 x 50 sw/k @ :50, then 1 x 50 swim s/e free (or back) @ :40

3 x 50/2 x 50

2/3

1/4

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

1:00 rest

50's alternating swim strong & even and all kick w/boards as follows:

4 x 50 sw free (or back) @ :40/1 x 50 all kick w/boards @ :50

3 x 50 sw/2 x 50 k

2 x 50 sw/3 x 50 k

1 x 50 sw/4 x 50 k

Check HR, then 50 easy

Finish up with...

AMRAP:

100 kick w/bds @ 1:45

150 swim @ 2:15* as follows:

25 no free build to fast turn

50 cruise choice

75 free big fat kick

No rest between rounds

*interval gets :05 faster by round

Check HR at 6:28a, then warmdown a bit before you get out.

Do an excellent job in school today & check your email for schedule updates (due to the weather). Have a great day!

Wednesday, January 17, 2024- written for SCY (GMU- distance pm)

300/200

1:00 rest

12 x 50-

1-4, drill/kick by 25's @ :55

5-8, all swim @ :50, free/no free by 25's

9-12, swim/kick choice by 25's @ :45

:30 rest, check HR, then...

3 rounds of:

3 x 50* swim free br3 or 4/2 @ :40

1 x 100 @ 1:40- 25 swim no free build to fast turn, 50 swim choice, 25 udk; desc 1-3

No rest between rounds, check HR after each 100

*50's in 1st rd are fast turn; in 2nd rd strong & even; in 3rd rd strong-er but still even

1:00 rest after 3rd round

 

5 x 450 @ 6:00-

150 swim free- cruise, w/good body line & long stroke

150 swim IM- 2nd 25 of each 50 is fast

150 swim free- add kick & change gears, desc this 150 1-5 to what you can

Check HR after #5, then 50 easy

4 rounds of:

3 x 75 race @ 1:10 w/200 details

125 easy choice @ 3:00

No additional rest between rounds.

200 easy choice after 4th round, then...

1 x 75 empty the tank for time

Warmdown as needed before you get out. Be sure to let us know any schedule conflicts you might have with your Spring semester classes & workouts. Have a great day!

Tuesday, January 16, 2024- written for SCY

Workout for this morning is cancelled due to the weather (GMU is closed). Enjoy some extra sleep! 

Friday, January 12, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After warmup we got into our fly drilling with fins, then we broke into groups (going to G'boro and those not racing this weekend).

Good swim/kick set for those not racing this weekend; G'boro group did a fin set (modified "usual") and some half pool partner sprints.

No workout tomorrow here at GMU. Have a safe trip to the meet and get excited to race this weekend!