Saturday, April 13, 2024- written for SCY (@ GMU 10:30a, for non-ISCA group)

1 x 600- 300/200/100

1:00 rest

Only three here today; so, each athlete picked something to work on (strokework, skill, etc...). After that, we got into...

3 rounds of:

4 x 25 (all one stroke) @ :40- 

odds, choice stroke drill

evens, swim from a dive

4 x 75 as follows:

1- 25 swim backstroke (focus on tempo), 50 swim strong/even free @ 1:20

2- 50 swim backstroke (25 tempo/25 add kick), 25 udk on stomach fast @ 1:20

3- all swim strong & even free br3 or 4/2 @ 1:00 (be under :55)

Hop out for last 75...

4- all swim backstroke @ 1:20- tempo/add kick/max effort by 25's

Check HR after each round, but no additional rest between rounds.

Warmdown a bit before you get out. Enjoy your time off this weekend, but use your time wisely. Have a great day!

Friday, April 12, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels, 4 rounds of:

2 x 50 fist free drill @ 1:00

2 x 25 superhero kick (no boards) all fast @ :45

1 x 50 swim fast free @ :45 (no shnorkel in even rounds)

No rest between rounds

Check HR after 4th round, then 150 drill/skulling by 25's

1:00 rest

3 x 200 as follows:

1- swim free @ 3:00, 50 fist br3/50 swim (desc swim 1-2)

2&3 @ 3:30 in MRS (no free), 50 drill/50 swim (desc swim 50's 1-2)

Check HR, then 150 drill/kick on back by 25's- all breaststroke

Talk about backstroke/breaststroke from the meet ("experiment" with kickboards)

Ideally, we've got to be better swimming the IM with...

* a "tempo" based backstroke, and

* a "kick driven" breaststroke

Until 6:30a, finish up with...

6 x 50 @ :50/:45 swim back/breast by 25's (2 @ :50, 1 @ :45)

6 x 50 swim @ :45/:40 back/breast by 25's (2 @ :45, 1 @ :40)

6 x 50 swim breast/free by 25's all @ :40

Check HR

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for the LCM season. Tomorrow morning here at GMU at 10:30a, but NO WORKOUTS THIS WEEKEND for anybody who raced last week down at St. Pete's. Have a great day!

Thursday, April 11, 2024- written for SCY (GMU- distance)

After warmup with the big group...

4 x 75 @ 1:10- 50 swim fast turn, 25 udk

4 x 50 swim at goal pace @ :45

1 x 450 swim free- desc 150's to what you can

Check HR, then out & back easy

4 x 50 swim at goal pace @ :40

1 x 450 as follows-

150 swim/kick by 25's (desc 50's 1-3)

300 swim strong & even

Check HR, then out & back easy

4 x 50 swim at goal pace @ :10 rest

1 x 450 as follows:

300 pull w/shnorkel, buoy & your choice equip- desc 100's 1-3 to what you can

Hand touch, check time

150 swim max effort free

Warmdown a bit before you get out. Stay on top of your class work & study hall hours. We'll go pacework again next week on Tues/Thurs. Have a great day!

Thursday, April 11, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through (75's with buoys):

4 x 75* @ 1:30- 50 fist free drill br3, 25 skulling

6 x 25 partner kick w/boards @ :45

No rest between rounds

*drill in 2nd round is no free, still w/buoys

3 rounds of:

6 x 25 swim-

odds @ :25 at 200 setup

evens @ :45 at max effort

1 x 150 @ 2:30- swim/kick/swim faster by 250's (same stroke as 25's above)

3 x 50 swim strong & even free or back @ :45 (3rd rd @ :40)

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

No extra rest between rounds

With fins, finish up with:

25's swim partner sprint @ :40 (every 4th 25 is fast UDK @ 1:00, then change stroke

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for LCM. Have a great day!

Tuesday, April 9, 2024- written for SCY (5PM @ GMU)

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50 in 4 sets of 3:

1-2 @ 1:00- 25 udk fish drill, 25 ra2 la2 free drill

#3 @ :40- 25 fast udk on stomach, 25 kick fast on back

Check HR after #12, then fins off and right into...

150 kick/drill by 25's- build the kick, drill is no free

1:00 rest

3 rounds of:

6 x 50-

odds, swim IM order by 25's with fast turns @ :55*

evens, swim strong & even free br3 or 4/2

1 x 150 swim free or back @ 2:20- go cruise/add kick/max effort by 50's

1** x 50 kick max effort for time w/boards @ 1:00

No rest between rounds, check HR after 150 swim & last 50 kick in each round

*odd 50's (IM) get :05 faster by round, 2nd rd @ :50, 3rd rd @ :45

**add 3 x 50's kick each round (4 in 2nd rd, 7 in 3rd rd); 3rd rd the 7 x 50's are @ 1:10

100 dr-k-dr-skulling by 25's after 3rd round, then 1:00 rest

Finish up with...

6 x 150 @ 2:45 (9 x 150 if we have time) as follows:

1- 50 kick max effort w/bds, then 100 swim strong & even free or back

2- 100 kick max effort w/bds, then 50 easy choice

3*- all kick max effort for time

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

*in 3rd round, #3 will be 3 x 50 kick max effort @ :10 rest (w/bds)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & start thinking about your goals for LCM. Have a great day!

Monday, April 8, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

12 x 75 @ 1:20 in 3 sets of 4:

1-2, 50 breast pull dolph kick (w/flip turns), 25 fast udk

3-4, 50 choice drill, 25 fast udk

Check HR after #12, then 150 drill/skulling by 25's

1:00 rest

4 times through:

2 x 100 @ 1:40- 50 swim, 50 kick w/bds desc 1-2

1 x 125 @ 1:45- 100 swim IM, 25 kick fast udk

1 x 75 swim free br3 or 4/2- think "finishing speed" on the IM here

Check HR after each round, then out & back easy

Change stroke on the 100's swim/kick after the first 2 rounds

Until 6:30a, finish up with...

AMRAP:

4 x 25 partner kick @ :45- kick w/boards & race your partner here!

1* x 50 kick FFT on back @ 1:00

No rest between rounds

*add 1 x 50 kick fast in each round

Warmdown a bit before you get out, and do a great job in school today. Be sure to spend some time thinking about your goals for LCM this Summer. Have a great day!

Monday, April 1, 2024- written for SCY (8:30a @ GMU)

1 x 600- 300/200/100

1:00 rest

3 times through:

4 x 75 @ 1:20- 25 dolph kick on board (build), 50 kick on back (1/2way udk)

4 x 50 swim/kick by 25's @ :55* desc 1-4 to what you can

No rest between sets

*interval for the 50's sw/k gets :05 faster by round

Go free/no free/choice by round for the 50's sw/k

Check HR after 3rd round, then get into...

100- dr/k/dr/skulling by 25's

1:00 rest

Anybody racing this week in St Pete's:

12 x 50 in sets of 4 as follows:

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

3-4, swim IM order by 25's (no free) with FAST TURNS

Check HR after #12, then put fins on...

With fins, finish up with 4 rounds of:

6 x 25 @ :40- odds are 15y swim fast/10y easy; evens are all swim fast (these can be partner sprint)

1 x 50 swim max effort @ 1:00- target your 50 SCY best time here, same stroke as the 25's above

No rest between rounds, change stroke by rounds

Check HR after each round

After 4th round, take off fins for...

Work on starts until 10a

Anybody NOT racing in St. Pete's this week:

4 times through...

5 x 50 swim IM order by 25's @ :55- FAST TURNS throughout; except...

  >#4 is a 75 swim free br3 or 4/2, also @ :55

1 x 150 swim desc the 3 x 50 1-3 to giddyup- hand touch at the 100 to check time

Check HR after each 150, then go an out & back easy

Odd rounds the 150 is free, even rounds it's no free

After 4th round, put fins on & finish up with...

Until 10a...

Sets of 4 x 25 @ :40- the usual, change stroke after each round of 4 x 25

Warmdown a bit before you get out. Enjoy your last day off from school, make sure you're ready for the week ahead. For those of you traveling to the meet, remember your goggles/suit/cap, sunscreen and WATER BOTTLE. Have a safe trip to St. Pete's, get excited to race!