Wednesday, February 7, 2024- written for SCY (GMU distance- PM)

300/200

1:00 rest

With fins, 3x:

6 x 25 @ :30-

odds, choice drill

evens, surface kick 1/2way, then down under for fast udk to the end

1 x 100 kick @ 2:00-

1st rd, 25 fast udk/75 choice

2nd rd, 50 fast kick on surface/50 choice

3rd rd, 75 fast choice, 25 easy

No rest between rds, check HR after each round

On the drilling, go free/no free/choice by rd

Take fins off & go 150 drill/kick by 25's after 3rd rd, then...

5 x 50 swim IM order by 25's @ :45, except #4 is a 75 swim free @ :55 (1:00)

5 x 25 swim free 200 setup for all 5 @ :25

5 x 50 sw/k by 25's @ :50, your choice of stroke, except #4 is a 75 swim free @ :50 (:55)

5 x 25 swim 200 setup no free @ :25

5 x 50 swim free br3 or 4/2 @ :40 (:45), except #4 is @ :30 (:35)

Check HR, then 50 easy

1:00 rest

4 rounds of:

1 x 100 swim free @ 1:15- cruise 1st & last 25, add kick for middle 50

2 x 75 swim free @ 1:15, desc 1-2 to giddyup, #2 is go, yo!

No rest between rounds, check HR after 2nd 75 in each round

100 easy after 4th rd

With fins, until 4:15p, finish up with...

6 x 25 @ :30-

odds swim build to race pace

evens swim 15y max effort, last 10y easy

1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 sprint your FACE OFF!

Goal time on the 50 is faster than your 50 scy best time

Change strokes after every 2nd rd.

Warmdown as needed before you get out, 

Tuesday, February 6, 2024- written for SCY (GMU- 500 group)

300/200

1:00 rest

4 x 100 @ 1:40- 25 drill, 50 kick (easy/fast), 25 skulling

4 x 75 @ 1:05- 50 fist free br3, 25 choice drill no free

600 swim- go cruise/descend by 100's

Check HR, then 1:00 rest

2x:

2 x 75 swim free @ :55 (1:00)- go long & strong/add kick by 75's

2 x 50* swim IM order by 25's @ :45 (:50), desc 1-2

*go fly/back by 25's in 1st rd, then back/breast by 25's in 2nd rd

Check HR after 2nd rd, then 50 easy choice

2 times through:

150 @ 2:15, go swim/drill/swim faster by 50's

4 x 50 swim at 500 gp @ :40 (:45)

150 @ 2:15- as above

4 x 50 swim at 500 gp @ :10 rest

Check HR, then right into...

75 easy @ 2:00

BROKEN 125- today it's 50/:10 rest/75, figure avg time for the 125's

100 easy choice between rounds

After 2nd round...

300 easy drill/choice by 50's

1:00 rest

MYSTERY SET-

Today we finished with a 125 from a dive, trying to be as close to your avg from the two broken 125's as possible

Warmdown as needed before you get out. Make sure you stay on top of your classwork & take good care of yourself outside of the pool. Have a great day!

Tuesday, February 6, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

3x:

3 x 25 drill @ :40

1 x 50 swim @ :40- smooth & long on the way, BIG kick on the 2nd 25

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, then put fins on

With fins, 4 times through:

6 x 25 @ :40-

  *udk 3 lines (on bottom of pool)

  *swim 2 stroke cycles max effort

  *streamlined kick on belly to the end

1 x 100 kick on back @ 2:00- everybody has to break 1:00 or it doesn't count

No additional rest between rounds

Check HR after each 100 kick

After last round, take fins off & get right into 150 drill/kick by 25's

Two groups today...

DISTANCE-

All @ 2:00 rest...

400 swim free- 50 cruise/50 add kick & go

600 swim free- 100 cruise/100 add kick & go

900 swim free- 150 cruise/150 add kick & go

STROKE GROUP-

Anything done "between the flags" is max effort swim

Anything done "inside the flags" is fast udk

With fins...

We'll go through a series of swims done with the above stipulations ("inside" vs. "between") in mind

50's @ 1:00

75's @ 1:30

100's @ 2:00

1 round free, 1 round no free

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

Monday, February 5, 2024- written for SCY (GMU distance- PM)

300/200

1:00 rest

4x:

75 dr-k-dr by 25's @ 1:15

2 x 50 sw/k by 25's @ :45, desc 1-2 (same stroke as 75 drill)

Go 2 rds free, 2 rds no free

Check HR after last round. Then...

With shnorkel & buoy, 2 times through:

6 x 25 @ :30-

odds, choice drill

evens, skulling

300 swim or pull free (one of each), desc 100's 1-3

Check HR after each round, then :30 rest

4x:

1 x 100 @ 1:20- 25 swim no free with race pace turn/75 choice

1 x 150 @ 1:50- swim free br3 or 4/2, go 75 long & strong/75 add kick & change gears

No rest between rounds, check HR after last 150, then 50 easy

3 rounds of:

5 x 75 swim mile gp @ :55

Check HR after #5, then get right into...

25 easy choice @ :55

1 x 50* swim faster than goal pace

Check HR, then out & back easy @ 1:30

*after 2nd rd, 100 swim ftp; after 3rd rd, it's a 150 ftp

Finish up with...

1 x 900 pull w/shnorkel & choice equip, desc the 300's 1-3 to what you can (hand touch @ 600, ok)

Warmdown as needed before you go. Drylands tomorrow at 12:30p, then we swim in groups. Make sure you're on top of your classwork, study hall hours, etc...Remind your professors about missing class while you're away at the conference meet. Have a great day!

Monday, February 5, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

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

1-4, free

5-8, no free

Check HR, then break into groups...

Meet Warmdown-

All @ 2:00 rest

20 min swim

12 min pull w/shnorkel (paddles on for 200/off for 200)

10 min kick (100 on back w/4 udk's, then 50 w/bds)

Check HR, then...

Finish up with partner-kick 25's w/boards @ :45 (4 free, 4 no free) until 6:25a, then get out to write down "best/least-best/differently or better" on the board before you go.

Non-meet/kicking-

6 x 75 @ 1:15-

25 dolphin kick w/bds build to fast, 50 drill in MRS no free

:30 rest, check HR, then...

2 times through:

3 x 100 @ 1:40- dolph kick fast wbds/50 swim MRS wRP turn/kick breast wbds

6 x 50 swim/kick by 25's-

odds, free @ :45

evens, MRS no free @ :55, desc 1-3 to something JUICY

2 x 75 kick fast w/bds @ 1:30- target your SCY 100 free goal time

No rest between rounds, check HR after last 75 in each round

50 easy @ 2:00 after 2nd round

Finish up with...

4 rounds of:

4 x 50 kick BEST AVERAGE @ 1:10* (even rounds @ :55) w/bds

1 x 100 free @ 2:00-

25 cruise

50 add big fat kick, make a move here

25 kick on back, halfway fast udk, then easy

No rest between rounds, check HR after last 50 kick in each round

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our March meets. Have a great day!

Sunday, February 4, 2024- SCY @ GMU (during the 11-12 meet session)

1 x 600- 300/200/100

1:00 rest

After warmup (fins on for drilling & kicking)...

5 rounds of:

2 x 150 swim free @ 2:10- 75 long & strong, 75 add kick & change gears; get time, desc 1-2

1 x 100 swim IM @ 2:00- get time & desc 1-5

No additional rest between rounds, check HR after each IM

With fins, finish up with AMRAP...

3 x 25 @ :40-

odds- 15y fast/10y drill

#2- swim all fast

1 x 50 swim @ 1:00- RACE, partner-style or jungle swim is ok

Change strokes after every 2 rounds

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

Saturday, February 3, 2024- written for SCY (9:10a @ GMU while 11-12 meet session is going on)

1 x 600- 300/200/100

1:00 rest

After warmup (drilling & kick/swim 50's), we went...

5 rounds:

2 x 150 swim free (or back) @ 2:10- 100 long & strong/50 add kick & go

1 x 100 swim IM @ 2:00- get time & desc 1-5 to something JUICY!

50 easy after 2nd & 4th rounds

With fins, we finished up with...

AMRAP:

5 x 25 @ :40-

odds- 15y swim max effort/10y drill

evens- all swim max effort

1 x 50 swim @ 1:00- RACE here! Same stroke as 25's

Alternate free/no free by round

Warmdown a bit before you get out. Do some HW today, don't wait until tomorrow to do it all at once. Workout tomorrow morning is 8:30a here at GMU. Good luck to anybody racing this weekend. Have a great day!