Tuesday, September 3, 2024- written for SCM (at FFX Pool), w/PW's group

1 x 600- 300/200/100 (PW's group, do your usual warmup)

1:00 rest

6 x 75 @ 1:20- 50 drill, 25 kick w/bds- kick is fast

  1-3, drill is freestyle

  4-6, drill is main race stroke (mrs) no free

3 rounds of:

4 x 50 swim strong & even free br3 or 4/2 @ :55 (PW's group @ :50)

4 x 25 kick max effort w/bds @ :40- can go partner kick if you race

4 x 50* swim/kick by 25's in mrs @ 1:00, desc 1-4 to fast

1 x 100** swim free (or back) giddyup here

Check HR, then out & back easy

1:00 rest between rounds

*in 3rd rd, 50's sw/k are in 4th best stroke, no free

**in 2nd rd go 150 swim free (100/50) and in 3rd go 250 (150/100)

Finish up with:

12 x 50 kick @ 1:10-

  odds, fast for time w/bds

  evens, on back smooth easy kick (good bodyline), but work the udk's

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

Friday, August 30, 2024- written for SCM (outdoors at Fairfax Pool @ 8:30a)

Day 5-

After some kicking and quick review of free/breast/back drills, we'll get to butterfly drilling

Finish up with...

2 sets of:

4 x 25 half fly pull w/buoys (no interval)

4 x 50 swim fly/free by 25's @ :55

4 x 50 swim @ :50-

  1- swim back (focus on tempo)

  2- swim back/breast by 25's (tempo on back/big kick on breast)

  3- swim breast/free by 25's

  4- swim all free (giddyup the kick)

Check HR, then out & back easy between rounds.

Help with the lanelines before you get out. No workouts this weekend, remember Monday is also at 8:30a. Stay hydrated and don't get sunburned this weekend. Have a great day! 

Thursday, August 29, 2024- written for SCM (outside at FFX Pool)

Today we'll review the backstroke/breaststroke drills, then get to some legit kicking.

Remember, workout on Friday and Monday will be from 8:30a until 10a- still right here at FFX Pool, but later in the morning due to the Labor Day holiday. NO WORKOUT ON SATURDAY OR SUNDAY.

Lastly, we'll start doing individual goal talks with athletes in the Blue Group next week, so be sure you've given some thought to your SCY goals.

Have a great day!

Wednesday, August 28, 2024- written for SCM (outside at Fairfax Pool)

Day 3-

More strokework, today we'll focus on Backstroke, specifically on changing gears (think "IM" backstroke as opposed to trying to crank out a blistering, kick-dominant 100 Backstroke).

Tomorrow we'll get into some legit kicking before we get to Butterfly strokework on Friday.

Make sure you're off to a good start at school- August is no time to fall behind with your classes. And mind the schedule for Friday and Monday (the Labor Day Holiday is on Monday, September 2): 8:30-10a (here at FFX Pool).

Have a great day!

Tuesday, August 27, 2024- written for SCM (outside at Fairfax Pool)

Day 2- more drilling & kicking, focus on doing it well, not fast.

Today we'll try getting into some backstroke drilling once it's light out. for Backstroke, the focus remains on:

• Head position;
• Body line;
• your kick;
• and of course, udk's

Help with the lanelines before you get out & do a great job in school today. Have a great day!

Monday, August 26, 2024- written for SCM (outside at FFX Pool)

Day 1

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (same 300/200/100 to start each day)

1:00 rest

Drilling & kicking this week. Focus on the following:

• Head position- shouldn't be "up," but closer to a neutral position;
• Body line- hold a firm, straight body line, not wiggling or "inch worming" through the water'
• Steady kick- your kick should be either stabilizing or generating power, not debilitating
• Underwaters- the "fifth stroke," your UDK's should be small (in range) and powerful. Always.

I'm looking forward to a great year! Be in touch with me as needed at erikcollins19@gmail.com or text in an emergency at 301-980-4747. Have a great day!

Saturday, August 17, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (20 minutes of drilling & kicking, maybe some skulling)...

2* times through:

2 x 100 @ :15 rest- 50 drill, 50 kick on back- focus on small fast udk's to 10y

2 x 75 @ :15 rest- 25 kick w/boards, 50 swim (same stroke as 100's above), desc 1-2

4 x 50+ swim strong & even freestyle br3 or 4/2 @ :10 rest

Check HR then out & back easy between rounds

*go free for 100's/75;s in 1st round, then go MRS (no free in 2nd round)

+4 x 50 in 2nd round are swim IM order by 25's (include free), work on turns & udks off the turn

1:00 rest between rounds

3 rounds of:

3 x 100 @ :15 rest- 25 dolph kick w/boards, 50 swim backstroke, 25 breast kick w/boards desc 1-3

2 x 100 @ :15 rest- 50 kick free w/boards, 50 swim breast/free by 25's, desc 1-2

1 x 100 kick fast for time w/boards- go free kick, IM kick, MRS (no free) by round- get time if possible

Check HR then 50 easy between rounds

Warmdown a bit before you get out. Enjoy your last weekend off before school starts, make sure you're ready to go on Monday. Have a great day!