Wednesday, June 19, 2024- written for LCM @ StJ (my group at 7:30a)

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 (o/e) @ 1:00 as follows-

odds, half udk (big sweeping udk on side) then drill to the end

evens- half udk FAST (max effort here!) then swim smooth & long; same stroke as drill on 1st 50, hold the speed you generate from the udk off the wall once you're on the surface

Go 4 free, 4 no free

Check HR after #8, then take fins off and go a 100 drill/skulling by 25's

1:00 rest

18 x 50 in sets of 6 as follows:

odds- always long & strong free br3 or 4/2 @ :50

evens- swim in MRS (no free, all the same stroke) as follows-

   1st rd of 6 @ 1:05/1:00/:55

  2nd rd of 6 @ 1:00/:55/:50

  3rd rd of 6 @ :55/:50/:45!!

Check HR after each round of 6, then :30 extra rest before next round

100 easy drill/choice by 25's after 3rd round, then 1:00 rest

AMRAP:

100's @ 2:00 (approx), leaving on "0" or a "5" every time

2 x 100 swim free br3 or 4/2- go to a hand touch at the 50 & get time, then swim 2nd 50 at same speed

Check HR after #2 then get out

Once everybody is done with 2nd 100...

50 swim from a dive in MRS (no free) trying to be as fast as you can without getting sloppy

50 drill back to the starting end

Warmdown a bit before you get out. Remember, everybody is at CCF tomorrow morning at 6:15a. Wear your sunscreen today and stay well hydrated. Have a great day!

Wednesday, June 19, 2024- written for LCM @ StJ (PW's group at 6a)

1 x 600- 300/200/100

1:00 rest

3 times through:

5 x 50 (different by round, see below)

1 x 150 swim/kick on back/swim faster by 50's (same stroke as 50's in rds1&2, choice in rd3)

Check HR after each round

5 x 50 are as follows...

1st round-

  odds, swim (build)/drill by 25's @ 1:00 (MRS, no free)

  evens, swim long & strong free br3 or 4/2 @ :50

2nd round-

  odds, swim desc 1-3 to fast @ :55 (MRS, no free)

  evens- swim free long & strong @ :45 br3 or 4/2

3rd round-

  odds, swim IM order by 25's @ :55

  evens, kick on back fast @ 1:00

100 easy choice after 3rd round, then...

Multiple rounds of 2 x 50 @ 3:30, as follows...

odd 50's* in MRS from a dive (see below)

  Then, after everybody in the lane has finished...

even 50's swim free br3 or 4/2 in "second gear," (think long & strong w/great stroke; not slow)

*odd 50's are as follows:

  #1- 25 sw at 200 set up, then 25 smooth & long

  #3- 25 sw at 200 set up, then 25 build your kick to giddyup

  #5- 25 sw at 200 set up, then 25 max effort

*Odd 50's

1st two rounds are MRS (odd 50's)

3rd round- can be diff stroke for the odd 50's but all the same stroke

4th round- can be your choice but all the same stroke (odd 50's)

Warmdown a bit before you get out. Remember, everybody is together tomorrow at CCF (6:15-7:45a), then your group is at the Fairfax pool at 6a on Friday. Wear your sunscreen today and stay well hydrated. Have a great day!

Tuesday, June 18, 2024- written for SCM (outside at CCF, w/PW's group)

1 x 600- 300/200/100

1:00 rest

4 rounds:

1 x 75 @ 1:20- drill/kick/drill by 25's

1 x 125 @ 2:20- alternate swim/kick by 25's (same stroke as the 75), desc 25's swim 1-3

No rest between rounds

Go 2 rounds free, 2 rounds MRS (no free)

Check HR after 4th round, then get right into...

150 drill/skulling by 25's- don't rush the skulling

1:00 rest

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

4 x 50 swim MRS/free by 25's @ :50- fast turns throughout (no free on MRS)

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

4 x 50 swim/kick by 25's in MRS (no free) @ :55, desc 1-4 to max effort

Check HR

Two options today:

DISTANCE-

AMRAP...

 150 swim free @ 2:20- long & strong/add kick & go (by 75's)

 3* x 50 swim at mile or 800 gp @ :55

 1 x 75 swim faster than gp- get time, check HR then easy back to the start end

 *add 1 x 50 swim at gp in each round

STROKE GROUP-

AMRAP...

100 @ 2:00- dr/k/dr/skulling by 25's

3 x 25 race max effort @ :40- keep track of times, figure avg time (x2)

25 easy drill @ 1:00

1 x 50 @ 1:00 race max effort- how close can you get to your 25 avg (x2)?

No extra rest between rounds, change strokes if you'd like after 3 rounds

At 7:40a, we went a 200 Free relay, trying to be faster than the 2nd place finisher from last night's Olympic Team Trials:

Ladies went 1:56.1

Dudes went 1:46.0

Well done! You're all ready to be Olympians...just keep coming to workout.

Warmdown a bit before you get out, be sure to wear your sunscreen if you have to be outside today. Get excited for our July meets and get on the club website to commit for the WVU travel meet at the end of July. Have a great day!

Monday, June 17, 2024- written for LCM at StJ (PW's group @ 6a, my group @ 7:30a)

1 x 600- 300/200/100

1:00 rest

8 x 50 as follows:

odds, drill @ 1:00

evens, kick on back @ 1:10- desc 1-4 to fast

Check HR & put fins on

With fins, 3 times through:

Everything is @ 1:00-

  50- 15m fast udk, then free kick on back w/arms pointed towards ceiling

  50- 25m fast udk, then free kick on back w/arms pointed towards ceiling

  out & back to 15m (fast udk on stomach, then drill back to the wall)

  2 x 50 fast tombstone kick w/boards- keeps those boards straight up!

Check HR after each round, then 1:00 rest between rounds

After 3rd round, take off fins and go 100 easy choice

"How low can you go?"

AMRAP...

2 x 50 swim long & strong free br3 or 4/2 @ :50 (my group, @ :55 if needed)

2 x 50 kick fast for time w/boards @ 1:10* these are all fast!

No rest between rounds

*50's kick get :05 faster per round...who can go 50's kick @ :45?!?

Warmdown a bit before you get out. Be sure to wear your sunscreen today and stay well hydrated in this heat. Tomorrow we're back at CCF, 6:15-7:45a. Have a great day!

Sunday, June 16, 2024- written for LCM @ StJ (including PW's group)

Happy Father's Day!

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50 @ 1:05 in sets of 4-

1-2, fast udk to LG stand, then drill to the end

3-4, swim build to race pace by LG stand, then fast udk (last 15m)

Go free/no free/choice by sets of 4 x 50

Check HR after #12, then take fins off & get right into...

1 x 300- swim/kick on back/swim by 100's- fast turns throughout

1:00 rest

6 rounds:

1 x 50 swim build @ 1:05- race pace last 15-20m

1 x 50 swim fast for time @ :55

1 x 100 swim free br3 or 4/2 @ 1:30- this is long & strong, not slow & sloppy

1 x out & back @ 1:30- fast udk to the 15m marker, then drill back

No rest between rounds (except 100 easy after 3rd round); same stroke for 1-3 and 4-6 on 50's

After 6th round, 100 easy choice; then finish up with...

3 rounds of:

1 x 50 swim build to fast @ 1:05

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

1 x 50* swim fast for time @ :55

1 x out & back @ 1:30- fast udk to 15m marker, then drill back

No rest between rounds; same stroke for 50's in all 3 rounds

*goal of the set is to be as fast on the 50 FFT as you were in the first set ("6 rounds of")

Warmdown a bit before you get out. Remember, tomorrow is here at the StJ (PW's group at 6a, my group at 7:30a). Then Tuesday (and Thursday) we're at CCF (6:15-7:45a). Have a great day!

Thursday, June 13, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

4 rounds of:

1 x 75 @ 1:30- dolph kick w/boards, drill, skulling by 25's

1 x 50 @ 1:00- swim/kick by 25's, fast turn (same stroke as the drill on the 75)

1 x 25 @ :45- kick max effort w/boards

No rest between rounds

Go free in odd rounds, no free in even rounds

Check HR after 4th round, then out & back easy

1:00 rest

5 times through:

3 x 50 swim IM order by 25's @ :55- fast turns throughout

1 x out & back @ :45 (fast udk to halfway, then drill back)

1 x 50 swim fast for time free @ :45

Check HR after each round

No extra rest between rounds

Two options today...

DISTANCE-

3 rounds of (hopefully we get a fourth round in):

3 x 150 @ 2:20 as follows:

  1- 100 swim long & strong, 50 add kick & go

  2- 75/75

  3- 50/100

4 x 50 swim at mile (or 800) goal pace @ :55- 3rd rd @ :10 rest

Check HR, then out & back easy

After 3rd round, skip the out & back & instead get right into...

300 pull w/shnorkel & buoy, paddles if you'd like- desc the 3 x 100 to max effort

1:00 rest between rounds

STROKE GROUP-

AMRAP:

1 x 25 swim at 200 set up @ :45 (MRS, no free)

1* x 50 swim fast for time @ :55 (same stroke as the 25)

1 x 25 @ 1:00- fast udk to halfway, then drill to the end

No extra rest between rounds

*add 1 x 50 in each round up to 3 x 50, then back down to 1 x 50; change strokes if you'd like (2nd time through the 1-2-3-2-1 x 50's)

Warmdown a bit before you get out. No need to take out the lanelines today. REMEMBER, we're into the new schedule, next workout will be on Sunday at the StJ (9-10:30a). Wear your sunscreen if you have to be outside & get excited for our July meets. Have a great day!

Wednesday, June 12, 2024- written for SCY (optional for GMU @ Rec Pool)

300 easy choice/200 kick

1:00 rest

6 x 75 @ 1:20- go drill/drill/skulling by 25's, don't rush the skulling

6* x 25 @ :35-

1-2, fast breakout then smooth & long to the end

3-4, 15y fast then smooth to the end

5-6, all max effort- great stroke throughout

Check HR, then 1:00 rest

*the 25's should be the same stroke as one of the drills on the 75's

3 rounds of:

3* x 50 swim strong & even @ :45

4 x 25 kick w/boards @ :35-

  odds, max effort (get time)

  evens, go 15y max effort, then easy to the end

1 x 50 kick fast for time @ 1:00- with boards, can you be within :01 of your 25 time (x2)?

After 1st round: 175 swim free (100 long & strong/75 add kick)

After 2nd round: 150 swim free (desc the 3 x 50 to giddyup on the end)

After 3rd round: 125 race for time

Check HR after each round, then out & back easy

*Add 1 x 50 in each round; 2nd & 3rd round are @ :40

Warmdown a bit before you get out. Enjoy your day and be sure to wear your sunscreen if you have to be outside. REMEMBER: I cannot be here at GMU tomorrow, but you're welcome to be at CCF for our MAKOS workout (6:15-7:45a tomorrow morning). Have a great day!