Thursday, September 12, 2024- written for SCY (indoors @ GMU!)

1 x 600- 300/200/100

1:00 rest

With fins,

14 x 50 @ 1:00-

odds, breast pull w/dolph kick (do flip turns)

evens, fast kick- on back/udk on stomach by 25's

Check HR after #14, then take fins off and get right into...

150 choice breaststroke drill/kick fast on back- by 25's

1:00 rest

4 times through:

2 x 75 swim back/breast/free by 25's @ 1:10

2 x 50 swim breast/free by 25's @ :50- fast turns, desc 1-2

1 x 50 swim strong/even free br3 or 4/2 @ :40- giddyup the kick here!

1 x 50 swim/kick fast breaststroke (by 25's) @ 1:20

No additional rest between rounds, check HR after each 50 sw/k

15 x 100 in sets of 5 as follows:

1- 25 swim fly (build), 75 swim backstroke (tempo) @ 1:30

2- swim free br3 or 4/2, except 2nd 25 is swim backstroke, @ 1:30

3- swim free br3 or 4/2, except 3rd 25 is swim breaststroke, @ 1:30

4- swim strong/even free br3 or 4/2 @ 1:15

5- swim IM @ 2:00, get time- this should be fast

No extra rest between rounds, check HR after each 100 IM

Warmdown a bit before you get out. Do an excellent job in school today and remember that we're here at GMU again tomorrow morning (modified Race Day tomorrow for everybody). Have a great day!

Thursday, September 12, 2024- written for SCY (indoors @ GMU!) w/Logan

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 50 ra2 la2 free drill, last 25 is breast kick on back (drop feet down to kick)

4 x 50 @ 1:00- catchup free drill/kick free on back- by 25's; build free kick to fast

:30 rest

4 x 125 @ 2:30- 

50 double arm back drill w/free kick, 50 6 kicks stroke back drill, 25 dolph kick w/bds

4 x 75 swim @ 1:15- 25 smooth & long free br3 or 4/2, then 50 swim back (desc back 1-4)

Check HR, then 50 easy

1:00 rest

Talk about breaststroke

• smooth, wide press (reach for lanelines);
• accelerate hands through the recovery;
• squeeze toes together to help finish the kick;
• get FLAT at the end of each stroke

With fins...

8 x 25 breast pull w/free kick drill @ :40

2 x 50 dolph kick on side @ 1:10- be deliberate, feel torso create the kick

6 x 75 @ 1:30- 2 dolphin kicks 1 breast pull drill, do flip turns

Check HR then take fins off

150 drill/kick on back by 25's breaststroke- go 2 kicks 1 pull drill; drop feet down for kick

1:00 rest

2 sets of:

5 x 50 swim freestyle br3 or 4/2 @ :55 (@ :50 in 2nd set)

4 x 50 swim breaststroke/free by 25's @ 1:00, desc 1-4 if possible

3 x 50 swim/kick by 25's @ 1:05- all breaststroke, desc 1-3 to fast (all fast in 2nd set)

Check HR after each set, then go a 50 easy

After 2nd set, finish up with...

1 x 300 pull free w/shnorkel, watch stroke out front & feel hips rotate evenly; keep head still

Warmdown a bit before you get out. Do an excellent job in school today, take good care of yourself away from the pool and be thinking about your goals for SCY. Have a great day!

Wednesday, September 11, 2024- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 

  50 kick on back, focus on bodyline & UDK's

  25 kick fast w/boards- dolphin kick

150 drill/skulling by 25's- drill in in your MRS, no free

1:00 rest

12 x 100 in sets of 3-

1-2, swim/kick wbds by 50's in MRS, no free @ 1:45- desc 1-2

#3- swim strong & even free br3 or 4/2 @ 1:30

No rest between rounds of 3, check HR after #12

Out & back easy after #12

16 x 50 in sets of 4-

1-3, swim IM order by 25's @ :55- fast turns throughout

#4- kick fast for time w/boards @ 1:00

No rest between rounds of 4, check HR after #16

With fins, if there is time...

AMRAP:

4 x 25 in MRS @ :40-

 1, drill

 2, swim 15m fast/10m easy

 3, drill

 4, swim all fast

Choice of stroke in every 3rd round

Warmdown a bit before you get out, be sure to take everything with you when you leave. Tomorrow morning we're over at GMU (indoors!). Do an excellent job in school today & have a great day!

Tuesday, September 10, 2024- written for SCY- GMU distance group

300/200

1:00 rest

3x:

1 x 125 @ 2:00- go drill/kick by 25's

1 x 75 swim/kick/swim faster by 25's @ 1:10

No rest between rounds

Go free/no free/choice by round

:30 rest, then right into...

9 x 50 in 3's-

1-3, swim strong/even free br3or 4/2 @ :45

4-6, swim/kick by 25's no free @ :50 (@ :55 if needed), desc 1-3

7-9, swim stronger but still even free br3 or 4/2 @ :40

Check HR, then 1:00 rest

Swim free br3 or 4/2, gets faster (by avg pace per 50)-

250/350/450- all @ :20 rest

350/250/150- all @ :10 rest

Check HR, then 150 drill/choice by 25's

1:00 rest

250/350/450- all @ :10 rest

350/250/150- all @ :20 rest

Check HR

5300

Warmdown before you get out. Take good care of yourself away from the pool, and make sure you're getting to study hall. Tomorrow is lift (@ FH) and a short fast swim here, then the rest of the day off. Use your time wisely & have a great day!

Tuesday, September 10, 2024- written for SCY (indoors @ GMU)- GMU 200 group

After drylands with team and group warmup...

2 rounds of:

150 swim free or back @ 2:00- 75 smooth & long, 75 add kick

150 swim free or back @ 2:00- 75 smooth & long, 50 add kick, 25 max effort

:30 rest

4 x 50 swim at 200 goal pace (gp) @ :45 (breast/fly @ :50)

1 x 50 swim faster than goal pace (ftp) @ 1:00

Get time & check HR

1 x out & back easy @ 1:30

No additional rest between rounds

After 2nd round...

1 x 300 pull free w/choice equip

1:00 rest, then...

Finish up with...

2 x 150 @ 2:10- 25 swim fly (build), 100 swim free or back smooth & long, 25 fast udk

:30 rest

4 x 50 swim at 200 gp @ :45 or :50

Check HR

25 easy

1:00 rest

1 x 75 race in heats

Warmdown a bit before you get out. Let us know how your classes are going, if you need anything, how you're feeling as we ramp up the work...mile group this afternoon. Have a great day!

Tuesday, September 10, 2024- written for SCM (outside at FFX Pool)

1 x 600- 300/200/100

1:00 rest

Not as cool this morning, but we'll keep things moving nonetheless...

With fins, 

6 x 100 as follows:

75 breast pull w/dolph kick & flip turns

:10 rest

25 fast udk on stomach (one breath if needed)

Check HR after #6, then take fins off

150 easy choice breaststroke drill/kick on back by 25's

1:00 rest

16 x 50 in sets of 4 as follows:

1-4, swim breast/free by 25's @ :55, desc 1-4

5-8, swim breast/free by 25's @ :50

9-12, swim free br3 or 4/2 @ :50, desc 1-4

13-16, swim free br3 or 4/2 @ :45

Check HR, then 50 easy on your back

1:00 rest

9 x 100 in 3 sets of 3:

1-2, swim back/breast/free by 25's, last 25 kick fast on back @ 1:45

#3- swim free br3 or 4/2, go 50 long & strong, 2nd 50 add kick & change gears, @ 1:30

Check HR after #9, then put fins on

With fins, 3 rounds of:

4 x 25 @ :40-

odds, all swim fast

evens, 15m swim fast/10m easy

1 x 50 @ 1:00 fast for time- go 25 udk LUNGBUSTER, 25 swim; can you go your PB 50 time?

No rest between rounds

Go free/NO FREE/choice by round

After 3rd round, take fins off and finish up with...

1 x 450* pull free w/shnorkel & buoy, choice equip; desc 150's 1-3 to what you can

*go handtouch at 150 & 300 to check times for each 150

Warmdown a bit before you get out. We can leave the lanelines in today; tomorrow we're at CCF, so we can look forward to that. Do an excellent job in school today & get excited for the warmer weather next week. Have a great day!

Tuesday, September 10, 2024- written for SCM (outdoors at CCF w/Logan)

1 x 600- 300 swim freestyle, 200 rev IM drill, 100 kick on back

1:00 rest

We'll focus on backstroke drilling today

To get started:

4 x 75 @ 1:30- 50 ra2 la2 freestyle drill, last 25 is kick free on back (small firm kicks, be streamlined)

6 x 50 @ 1:05- 25 swim free br3 or 4/2, build into the turn, then 2nd 25 is choice drill NO FREE

Check HR, then 50 easy

1:00 rest

Backstroke drills-

8 x 25 6 kicks and 1 stroke backstroke @ :40-

  *push off on back, small fast UDK's until you breakout

  *keep head still as you kick (6 kicks) w/shoulder up by cheek, then pull through (1 stroke)

  *feel hips rotate fully & evenly when you pull through

  *do the drill slowly, don't rush the kicks- it shouldn't look like you're swimming backstroke

8 x 25 double arm backstroke drill @ :40-

  *push off on back (small fast UDK's), not on your stomach

  *keep head still & kick freestyle

  *hands recover ("come out") thumbs first fully extended at the side of your legs

  *hands enter the water at the "11 & 1 o'clock" position- NOT behind your head

  * you should feel your body surge forward as you start your pull (deep catch)

  *keep your elbows close to your body as you pull through

Check HR, then 1:00 rest

2 x 300 @ 5:30-

1- 50 choice backstroke drill (6ks or double arm, from above), 25 kick on back- build kick to fast

2- go 50 swim/50 kick on back (3x), desc the 100's 1-3 to what you can- but don't get sloppy

Check HR, then 50 easy choice

1:00 rest

9 x 50 swim free/back by 25's, do your flip turn right onto your back and work the udk's

  *1-3 @ 1:00

  *4-6 @ :55

:30 rest

  *7-9 @ :50 (go @ :55 for these if :50 is too quick)

1:00 rest

Until 6:26a, finish up with...

100's swim/kick by 50's as follows-

1-3, 50 swim/50 kick w/boards @ 2:15- all freestyle, desc 1-3 to what you can

#4- swim smooth & long freestyle br3 or 4/2 @ 1:30- hustle to make the interval, but not sloppy

:30 rest

5-7, 50 swim/50 kick free w/bds by 50's- swim is backstroke, @ 2:15- desc 100's 1-3

#8- swim backstroke smooth & strong, focus on the udks & keeping your head still

Check HR, then 1:00 rest

If there is time, go back to #1 and do them again

Warmdown a bit before you get out & remember to take everything with you. Don't make a mess in the locker rooms or be loud. Do an excellent job in school today & get excited to work on breaststroke later in the week. Have a great day!