Friday, April 19, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 6x:

2 x 25 @ :40-

#1, drill

#2, fast udk (can be on stomach- but be underwater)

1 x 50 @ 1:00- 25 fast udk/25 swim- this is fast (same stroke as drill 25), target your best 50 time

No rest between rounds

Go 3 rounds free, 3 rounds no free

Check HR after each round; after last round, fins off & get right into...

150 kick/drill by 25's- build the kick

1:00 rest

3 rounds of 6 x 50 as follows:

3- swim strong/even free br3 or 4/2, @ :45

3- swim in MRS (no free) @ :50*, avg time gets faster by round (NOT descend)

*interval adds :05 in each round (@ :55 in 2nd round, @ 1:00 in 3rd round)

No rest between rounds, check HR after each round

After 3rd round, 100 easy choice, then get out for...

Talk about goal pace/"aerobic power"/upfront speed (and differences between the three)

With fins, finish up with...

AMRAP:

6 x 25 @ :40-

odds, 15y max effort/10y easy choice

evens, all swim max effort

1 x 50 @ 1:00- 25 fast udk on stomach/25 swim max effort- all max effort, target best 50 time

Change strokes by round

Warmdown a bit before you get out. Do an excellent job in school today, get excited to race next weekend in the Derby Meet. Have a great day!

Thursday, April 18, 2024- written for SCY (GMU- distance)

After warmup with the big group...

2 rounds of:

4 x 75 @ 1:00- 50 cruise/25 add kick

4 x 50 swim at gp @ :40

Check HR, out & back easy

4 x 75 @ 1:00- 25 cruise/50 add kick

4 x 50 swim at gp @ :40

Check HR, 50 easy

4 x 75 swim at gp @ 1:05

Check HR, 100 easy

1:00 rest between rounds

After 2nd round, finish up with...

1 x 450 pull w/shnorkel & choice equip- desc the 150's to what you can (hand touch at 300, ok)

Check HR, then right into...

250 drill/kick on back by 50's

Make sure you're on top of all your projects/assignments/study hall hours as the semester winds down. Keep up the good work in the weight room, too. Have a great day!

Thursday, April 18, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

32 x 50 in sets of 8 as follows:

1-8 @ :55- go drill/kick by 25's; drill is free (1-4) then no free (5-8); kick is half udk

9-16 @ :50- swim/kick by 25's, fast in/out of turns; 4 free, 4 no free (same stroke as drill above)

17-24 @ :45- swim IM order by 25's, fast in/out of turns; fly/back, back/breast, breast/free, free/fly- 2x

Check HR, :30 rest

25-32 @ :40- swim strong/even free br3 or 4/2

Check HR again, then 50 easy

1:00 rest

Two options today...

DISTANCE-

3x through:

150 @ 2:00- swim free br3 or 4/2, desc the 3 x 50 to something legit

3 x 50 swim/kick by 25's @ :50- IM order by 50 (50 fly, 50 back, 50 breast)

5 x 50 swim at mile goal pace @ :50* (*gets :05 faster by round; 3rd rd @ :40)

250 swim free br3 or 4/2- giddyup here, 3rd rd should be fastest of the day- who can break 2:30?!?

Check HR after each 250, then out & back easy @ 1:30

IM Group-

AMRAP:

6 x 50 odds/evens as follows:

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

evens- swim IM order (by 50) @ :50 (swim #2 fly, #4 back, #6 breaststroke)

1 x 150 swim1 x 150 free br3 or 4/2 @ 2:20- desc 50's 1-3 to something legit (hand touch at 100, ok)

1 x 150 swim IM fast for time- will be different from round to round

1st rd, 100 IM, 50 kick w/bds

2nd rd, 2 x 75's IM (no free)

3rd rd, 50 of each stroke (no free)

4th rd, 25 fly/50 back/50 breast/25 free

Check HR after each rd, then out & back easy

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 16, 2024- written for SCY (GMU- all groups)

300 easy choice/200 kick

1:00 rest

With fins, 3 rounds of:

3 x 25 @ :40- surface kick to 12.5y/fwd ss/fast dolph kick UNDER to the end

1 x 75 @ 1:00- drill/swim/drill by 25's- build the 25 swim to fast

No rest between rounds

Change up the strokes from round to round if you'd like

After 3rd round...

Check HR/fins off/out & back easy; then...

18 x 50 in 3 sets of 6:

1-3, swim strong & even free (or back) @ :45*

4-6, kick w/boards @ :55- stronger effort by round

No rest between rounds of 6

Check HR after #18, then 50 easy

*interval on 50's swim gets :05 faster by round- don't get sloppy as you work harder

Two options today:

DISTANCE-

8 x 350 as follows:

1- 200 cruise/150 add kick & change gears @ 4:15

2- 150 cruise/200 add kick & change gears @ 4:15

3- 150 strong & even/50 choice on back (hand touch, check time)/150 go!

Check HR after #3&6, then out & back easy

After #6...

MYSTERY SET-

Today we went 7 x 50 swim at goal pace @ :45/150 easy choice/7 x 50 swim at goal pace @ :10 rest

STROKE GROUPS/SPRINTERS/IM'ers-

AMRAP:

2x{75 cruise free @ 1:00- focus on udk's, long & even stroke

    {3 x 25 swim at 200 setup @ :25 (same stroke for all 3, change stroke by round if you'd like)

    {:15 rest after the 25's

3 x 50 swim @ 1:00 (same stroke as 25's)-

1- 20y max effort/30y smooth & long

2- 30y max effort/20y smooth & long

3- max effort for time, go in groups

Check HR after #3, then 50 easy between rounds

Warmdown a bit before you get out, Jamie & Ryan will be back tomorrow. Have a great day!

Tuesday, April 16, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards, 2 rounds of:

4 x 75 @ 1:30- 25 superhero kick (no board), 50 6kicks & switch free drill

4 x 25 kick free w/boards @ :35 (in 2nd round go 6 x 25 kick partner style @ :45)

No rest between rounds, check HR after 2nd round, then 1:00 rest

Two groups today...

DISTANCE-

6 x 350 @ 4:30 (or @ 4:40) as follows:

1- 200 cruise/150 add kick

2- 150 cruise/200 add kick

3- 150 strong & even/50 choice on back (hand touch, check time)/150 change gears & go

Check HR then out & back easy after 3&6

After #6...

MYSTERY SET-

Today we finished with 7 x 50 goal pace @ :55

Check HR & warmdown

STROKE GROUP-

Talk about "goal pace" and the effects of varying intervals on goal pace training...

AMRAP:

6 x 25 @ :35- odds are drill, evens are swim at 200 setup- all in MRS

4 x 50 swim at 200 Goal Pace @ 1:00- go your pace here no matter what it takes

Check HR then out & back easy

1:00 rest between rounds

For the last round, we'll go the 50's goal pace @ :50- (different level of stress) how close can you come to holding your time from the 50's gp @ 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, April 15, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

18 x 25 in sets of 4:

1-4 drill free @ :40

5-8, swim free br3 or 4/2 @ :30- target "200 setup"

9-12, drill in MRS (no free) @ :40

13-18, partner kick w/boards @ :45

Check HR, then 100 dr-k-dr-skulling in MRS

1:00 rest

3 rounds of:

1 x 150 drill/kick on back/drill by 50's @ 2:30

3 x 50 swim/kick by 25's @ :50 (same stroke as 150), desc 1-3 to what you can

3 x 100 swim strong & even free br3 or 4/2 @ 1:25

4* x 50 kick w/boards as follows:

odds, fast/easy by 25's @ :50

evens, all fast @ 1:00

*add 4 x 50 kick to each round, same way as first 4

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

Warmdown a bit before you get out. Do an excellent job in school today & get excited to swim outdoors (less than THREE WEEKS!). Have a great day!

Sunday, April 14, 2024- written for LCM @ StJ (10:30a, non-ISCA group)

1 x 600- 300/200/100

1:00 rest

With fins & shnorkel:

8 x 50 @ 1:00-

odds, 15m fast udk/20m 6k switch free drill/15m fast udk on stomach

evens, 15m fast udk/35m superhero kick

Drop shnorkel...

6 x 50 @ 1:00-

Odds- 15m fast udk, 35m mrs stroke drill

Evens- 15m fast udk, 35m swim build to max effort

Check HR, then fins off & easy 100

1:00 rest

Check HR

3 rounds of:

3 x 50 @ 1:05 (@ 1:10 in 3rd round)- 10m fast udk/25m swim build to race pace/15m drill (in MRS)

2 x 50 swim strong & even free br3 or 4/2 @ :50* (@ :45 in 2nd round, @ :40 in 3rd round)

1 x 50 swim max effort in MRS (same stroke as 1st 3 x 50) @ 1:30

Check HR after fast 50

No additional rest between rounds

Finish up with...

300 pull free w/shnorkel & buoy- desc 100's 1-3 to what you can (hand touch at 200, ok) @ 4:30

3 x 100 swim strong & even free br3 or 4/2 @ 1:30

300 pull free- as above, but desc 100's to faster

Check HR

If there is time...

With fins:

Partner sprints (50's) w/fins @ 1:00

Warmdown a bit before you get out. Regular schedule at GMU all week- everybody is finally back on the same training track. Make sure you're ready for the week ahead at school & have a great day!