Friday, February 2, 2024- written for SCY (GMU- distance, PM)

Warmup on your own ("Meet Warmup") as needed, then change into your suits for...

1000 for time FAD- everybody races together

Warmdown as needed before you go. Remember, tomorrow morning is early here at the AFC (6:30a in the water). Have a great day!

Friday, February 2, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we put on fins for the Friday Fly Drilling set- 

15 x 25 @ :35, 2 fly pull free kick drill and 1 swim fly build

1:00 rest, check HR

Then we went a quick 75/50 set (no fins)-

4x:

75 drill/kick/drill by 25's @ 1:15

50 swim/kick by 25's (same stroke as 75) @ :45, get time & desc 1-4 to max effort

1:00 rest, check HR

Then we put fins back on for:

3 rounds of:

3 x 75 swim desc 1-3 to fast for time @ 1:30

:30 extra rest after #3

1 x 50@ 1:00- lungbuster/swim by 25's FAST- target your best 50 SCY time here!

No rest between rounds

Go free/no free/choice by rounds

Take fins off after 3rd round, check HR

Until 6:30a, we finished up with partner sprint 25's @ :45 in rounds of 4

Go free/no free/choice (and then repeat until 6:30a) by rounds of 4

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

Thursday, February 1, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

W/shnorkels & buoys:

5 x 100 @ 1:40- 50 fist free drill, 50 kick fast hold buoy (face in water)

8 x 50 @ 1:10- 

1-4, 25 ra2 la2 free drill, 25 choice skulling

5-8, choice drill/skulling by 25's

:30 rest, take off equip

8 x 25 fly pull free kick drill @ :35 (#'s 3&6 are fast udk)

1:00 rest, check HR

4x:

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

75 swim fly (build)/udk AF-AF then dolph kick on side/choice drill, by 25's @ 1:30

No rest between rounds, check HR after 4th round

DISTANCE-

175 swim free @ 2:10- 100 cruise/75 add kick

3 x 50 swim mile gp @ :50

175 swim free- as above, but faster

5 x 50 swim mile gp @ :50

175 swim free- as above, fastest of the day

7 x 50 swim mile gp @ :50

Check HR, then easy back to the start end for...

1 x 900 pull free w/shnorkel & choice equip, desc 300's 1-3 to giddyup! Hand touch at 600 to check time

STROKE GROUP-

5 times through:

75 swim IM @ 1:20

2 x 50 swim/kick by 25's in MRS (no free) @ :55 desc 1-2

75 swim IM @ 1:20- faster than 1st 75

100 swim/kick in MRS (same stroke as 50's) FAST for time @ 2:00

Check HR after each 100, but no additional rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!

Wednesday, January 31, 2024- written for SCY (GMU pm- 500 group)

300/200

1:00 rest

Warmup- your choice (about 15 mins), then...

6 x 100 @ 1:25- 

odds, 25 swim build no free/75 long & strong free

evens- 75 swim choice/25 fast udk

Check HR, then right into...

12 x 50 swim in sets of 4:

1-4, strong & even free br3 or 4/2 @ :40

5-8, swim IM order by 25's @ :45- fast turns throughout

9-12, stronger but still even free @ :40

Check HR, then 1:00 rest

2 times through:

3 x 175 swim free @ 2:00 (@ 2:10 if necessary)- 100 cruise/75 add kick & go

:15 rest

1 x 75 swim at 500 gp @ 1:15

2 x 175 as above

:15 rest

2 x 75 swim at 500 gp @ 1:15

1 x 175 as above

3 x 75 swim at 500 gp @ 1:15

Check HR, then 100 easy choice

After 2nd set...

1 x 900 pull free w/shnorkels & choice equip, descend the 300's 1-3 to giddyup! Hand touch at 600 to get time for last 300

Finish up with...(going these 125's because not all of you got to do them yesterday at the end of workout):

1 x 125 race free from a dive

Warmdown as needed, make sure you're on top of your classwork early in the semester. Have a great day!

Tuesday, January 30, 2024- written for SCY (GMU distance- 500 group)

200 kick/300 easy choice

1:00 rest

W/shnorkels & buoys:

3 x 100 @ 1:30- 75 fist drill, then last 25 kick fast (head down/hold buoy)

4 x 50 drill/kick by 25's no free @ :55 (no equipment)

4 x 50 swim/kick by 25's @ :45 (same stroke as previous 50's)

6 x 100 odds/evens as follows:

odds- swim free long & strong @ 1:15

evens- swim IM desc 1-3 @ 1:30

:30 rest after #6, check HR; then...

6 x 50 swim free strong & even @ :40

6 x 50 swim free-

odds, 200 setup @ :35

evens, giddyup! @ :45

3 rounds of:

100 @ 2:00- 25 drill/50 swim race pace turn/25 drill or skulling

4 x 75 swim at 500 gp @ 1:00 (@ 1:10 if needed)

4 x 25 "jungle swim" @ :25

Check HR after each round, then :30 rest

After 3rd round...

300 easy drill/choice by 50's; then...

MYSTERY SET-

Today we went 1 x broken 125 (50/:10 rest/75), then

3 x 125 swim @ 3:00 desc 1-3 to max effort- how close can you get to your broken 125 time?

Warmdown as needed before you go. Tomorrow morning regular lift at the Fieldhouse, then swim here. Have a great day!

Tuesday, January 30, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

2 x 125 @ 2:00- drill/kick by 25's

4 x 25 swim @ :35 (odds build; evens are 15/10)

3 x 100 swim/kick by 50's desc 1-3 @ 1:40

No rest between rounds

Go 1st round free, 2nd round no free (but all the same stroke in rd 2)

1:00 rest after 2nd round, check HR

5 rounds of:

75 @ 1:15- 25 swim fly (build), 50 kick on back (fast udk's)

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

2 x 25 swim in MRS (no free) @ :25 (#1 is 200 setup, #2 is max effort)

Check HR after each round, then out & back @ 1:00

DISTANCE-

AMRAP...

350 swim free br3 or 4/2 @ 4:45- 200 cruise/150 add kick & go

7 x 50 swim at gp @ :50

350 pull free w/shnorkel & choice equip, get time & descend from round to round

Check HR, then 1:00 rest between rounds

STROKE GROUP-

AMRAP...

2 x 50 swim @ :45- go cruise/add kick by 25's

1 x 50 choice drill in MRS @ 1:30

4 x 50 swim MRS at 2nd 50 split of 100 goal time @ 1:00

Check HR after each round, then out & back @ 1:00

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!

Monday, January 29, 2024- written for SCY (GMU- distance, PM)

300/200

1:00 rest

4 x 125 @ 2:00-

odds, alternate drill/kick by 25's

evens, alternate swim/kick by 25's (desc swim 25's)

Go 1-2 free, 3-4 no free

7 x 100 @ 1:30-

odds- 25 kick fast/75 easy choice (#3 is 50 kick fast/50 choice; then 5 is 75/25; #7 is all kick fast)

evens- 25 kick on back, 50 swim fast turn, 25 kick on back; four fast udk's throughout

9 x 50 in sets of 3-

1-2, swim IM order by 25's, focus on fast turns

#3- swim free br3 or 4/2 @ :40 (#6 @ :35, #9 @ :30

1:00 rest, check HR

2 x 350 @ 4:30 swim free- 75 cruise/75 add kick (x2), last 50 kick fast w/bds

Check HR/:30 rest

6 x 75 swim at mile gp @ 1:00

2 x 350 @ 4:30 swim IM (75 of each), last 50 kick fast w/bds

Check HR/:30 rest

8 x 50 swim at mile gp (minus :01) @ :40

2 x 350 pull free w/shnorkel & choice equip @ 4:30- last 50 kick fast w/bd & shnorkels

Check HR/1:30 rest

6 x 100 swim free holding best average @ 2:30

Warmdown as needed before you get out. Get excited for a big week of training; tomorrow is three weeks out from the day you leave for the meet. Have a great day!