Thursday, May 9, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100

1:00 rest

W/shnorkels & boards, 2 rounds of:

2 x 75 @ 1:30- 50 ra2 la2 free drill, 25 dolph kick with boards

6 x 25 @ :40- drill in MRS (no free), but #'s 3-4 are kick FAST w/boards

No rest between rounds

Check HR after 2nd round, then 50 easy

1:00 rest

4 times through:

150 swim free br3 or 4/2 @ 2:30- change gears by 50's, big kick on 3rd 50

3 x 50 in MRS (same stroke you drilled above) @ :55* as follows:

  #1- swim/drill by 25's

  #2- all swim fast turn

  #3- swim/kick by 25's

No rest between rounds

*the 50's in even rounds are @ :50

Check HR after 4th round, then 50 easy

AMRAP:

In MRS; every 3rd round can be free

50 swim fast @ 1:00

50 easy @ 1:30

2 x 50 swim fast @ 1:00

50 easy @ 1:30

3 x 50 swim fast @ 1:00

75 drill/kick/drill @ 2:00

Check HR after last 50 fast

No extra rest between rounds

Warmdown a bit before you get out. Do an exxcellent job in school today & get excited to race in WV next week. Have a great day!

Tuesday, May 7, 2024- written for SCM (outdoors at CCF)

1 x 600- 300/200/100

1:00 rest

With fins:

15 x 25 @ :35, going 4 drill/1 fast udk on stomach; drills are:

1-4, breast pull free kick

6-9, breast pull w/dolph kick

11-14, choice drill, but all the same stroke

Check HR, then easy back to the starting end & take fins off

15 x 50 @ :55 in rounds of 3:

1-2, swim/kick by 25's in MRS no free (same stroke for both) desc 1-2

#3- fast kick with boards

For the last round of 3, we'll go @ 1:00, no free

Check HR then 50 easy

15 x 75 in sets of 5 as follows:

1-5 @ 1:30- go swim/drill/swim faster by 25's

6-10 all swim strong/even free @ 1:05

11-15 @ 1:20 swim IM by 25's (no free)

Check HR, then easy back to the starting end

Until the end ("UTE"):

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

  {3 x 50 @ 1:00 swim in MRS desc 1-3 to max effort (no free), get your time for #3

Every 3rd round go the 100 swim IM and the 50's swim free desc to max effort

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

Monday, May 6, 2024- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

Great job racing at the meet this past weekend! Today we'll do a quick warmup then swimdown from the meet. Start thinking about your "best/least-best/differently or better" talk so we can do those this week.

12 x 75 @ 1:30-

1-4, drill/kick/skulling by 25's- kick is udk to the breakout, then free kick on side

5-8, kick on back/drill/kick with boards (build to fast) by 25's

9-12, swim dps/drill/swim build to 200 set up, by 25's

Check HR, then 1:00 rest

All @ 2:00 rest:

20 min swim

12 min pull w/shnorkel (paddles if you'd like, but only for 200 at a time, then off for 200)

10 min kick- 100 on back (focus on udk's), then 50 fast with boards

Check HR after each

Warmdown if you need to. Be sure your parents know we're here for the rest of the Summer (regular schedule until June 13, then it changes a bit). Have a great day!

Friday, May 3, 2024- written for SCM (outdoors at CCF, 6:30-8a)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went the following fly set...

With fins, 3x:

4x 25 fly pull free kick drill @ :40 (choice fly drill in 3rd round)

1 x 50 swim fly/kick on back by 25's @ 1:00- this is fast

1 x 50 dolph kick fast w/boards @ :30- hustle to make this interval!

Check HR, then fins off after 3rd round, get right into...

150 drill/skulling by 25's

1:00 rest, then...

Modified speedset set prior to the meet this weekend...

3 rounds of (same stroke on 25's & 50 at the end):

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

4 x 25 in MRS @ :40-

  1- swim build (think, 200 set up)

  2- 15m max effort, then 10m drill

  3- all swim max effort

  4- all stroke drill

1 x 50 swim as fast as you can while being comfortable

Check HR, then 50 easy between rounds

Change stroke on 25's/last 50 from round to round if you'd like

Warmdown a bit before you get out, be sure to thank your parents for getting you here on short notice today. Stay hydrated today, out of the sun & get excited to race this weekend. Have a great day!

Thursday, May 2, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 breast pull w/dolph kick w/flip turns & wide press, 25 fast udk

6 x 50 @ 1:00- 25 fly pull free kick drill, 25 kick free on back w/arms pointed up

Check HR, then fins off and right into...

150 kick/drill by 25's, build the kick on each 25 to max effort

Check HR again, then 1:00 rest

15 x 50 as follows:

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

3- swim fly/breast by 25's @ :50

3- swim free as above

2- swim fly/breast @ :45

3- swim free as above

1- swim fly/breast @ :40

Check HR, then 50 easy choice

Two options today...

DISTANCE- 

One round of the longer free can be pull

(Bonus "street cred" for anybody who swims the first 25 of each of the repeats fly...)

225 swim free br3 or 4/2 @ 3:00

325 swim free @ 4:00

425 swim free @ 5:00

Check HR then out & back easy @ 1:30

6 x 50 swim at goal pace @ :45

Check HR, then 50 easy

1:00 rest

250 swim free br3 or 4/2 @ 3:15

350 swim free @ 4:15

450 swim free @ 5:15

Check HR then out & back easy @ 1:30

6 x 75 swim at goal pace @ 1:10 or 1:15

Check HR, then 50 easy

1:00 rest

275 swim free br3 or 4/2 @ 3:30

375 swim free @ 4:30

:30 extra rest, check HR

475 race for time, goal is 500 goal time or faster

Check HR, then warmdown

STROKE GROUP-

2 times through (3 if we can swing it)...

1st time through is MRS (no free), 2nd time through is your choice, but all one stroke

4 x 25 swim at 200 set up from a dive @ 1:00

Check HR then 50 easy @ 1:00 after #4

4 x 50 swim at 200 goal pace @ 1:00

Check HR then 50 easy @ 1:00 after #4

4 x 50 swim max effort @ 1:00

Check HR then 50 easy

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited for OUTDOORS TOMORROW AT CCF (6:30-8a)! All the info for the meet this weekend is on the club website, distance session is first on Saturday afternoon. Have a great day!

Tuesday, April 30, 2024- written for SCY (GMU distance)

After warmup with the team...

6 x 400 as follows:

odds- cruise with a smooth, long stroke @ 4:30 or 5:00

evens- descend to max effort; #2 should be at least as fast as what you went on #1, @ 5:00 or 5:30

Check HR after evens

Finish up with 1 x 250 warmdown, odd 50's kick on back/even 50's drill choice

Tomorrow morning here at 6:30a, last workout this week (nothing Friday). Next week we start the 7-8a schedule in the Rec Pool. Hope your exams are going well, have a great day!

Tuesday, April 30, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

3 x 50 @ 1:00- flypull free kick/fast udk on stomach, by 25's

2 x 75 @ 1:20- swim/kick/swim faster by 25's (same stroke as 50's above)

1 x 50 kick fast with boards @ :30

No rest between rounds, stroke on 50's & 75's in 3rd round is your choice

Check HR after 3rd round, then fins off for...

150 kick/drill (MRS) by 25's, build the kick

1:00 rest

15 x 50 (@ :50 & :40)...

1- swim fly/back @ :50

2- swim all back @ :50

3- swim back/breast @ :50

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

5- all kick free w/boards for time @ :50

Check HR after #15, then 50 easy

1:00 rest

DISTANCE-

300 cruise @ 4:30/300 for time @ 5:00

300 cruise @ 4:30/300 for time @ 5:00- faster then #2

300 cruise @ 4:30/300 race- fastest of the day

Check HR, then 50 easy

Finish  w/50's gp @ :50, as many as time will allow

STROKE GROUP-

3 times through:

3 x 100 swim strong & even free @ 1:20/50 swim at gp @ 1:00

2 x 100 swim s/e free @ 1:15/2 x 50 swim gp @ :50

1 x 100 swim swim s/e free @ 1:10/3 x 50 swim gp @ :10 rest

Check HR, out & back easy @ 1:30

Change strokes on 50's gp in 3rd round if you'd like; otherwise, in MRS (no free)

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