Saturday, October 5, 2024- written for SCY (at StJ, 9a)- Sr Blue & Sr Prep

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

4 x 25 drill @ :35, except #3 is fast udk on stomach @ :25 (only 1 breath on udk)

2 x 50 swim/kick (by 25's) @ :55, desc 1-2; these are the same stroke as 25's drill above

1 x 50 kick fast for time on back @ 1:00- who can be under :30? Under :28?? Under :25?!?

No rest between rounds.

Go free/no free (MRS)/choice by round

After 3rd round, take fins off & go 100 easy choice/kick by 25's

1:00 rest

Sr Blue-

One time through...descend each 1-2 to what you can:

2 x 125 IM @ 1:50- go 75 IM/50 free

2 x 225 IM @ 3:30- go 150 IM (50 of each)/75 free

2 x 325 IM @ 4:45- go 225 IM (75 of each)/100 free

Check HR then 100 easy choice drill/skulling by 25's

1:00 rest

AMRAP of:

2 x 75 swim free br3 or 4/2 (can be backstroke here) @ 2:10-

  75 strong & even

  hand touch, check clock

  75 add kick & change gears, faster than 1st 75

3 x 50 swim at goal pace @ :50 (every 3rd round is @ :10 rest)

  gp is your choice: 200 MRS, 500 free, 200 free- pick one & stick with it for 3 rounds, then change

Check HR after #3, then out & back easy @ 1:30

Sr Prep-

4 times through:

3 x 50 swim/kick by 25's @ :55, desc 1-3 to something juicy

1 x 75 swim IM fast @ 1:30- keep track of times

No rest between rounds

Go one round each of fly/back/breast/free (for the 3 x 50's sw/k)

Check HR after 4th rd, then 50 easy

1:00 rest, check HR then...

18 x 50 as follows:

1-6 @ :50, swim strong & even free- hold faster avg time by 2's

7-12 @ :55, swim IM order by 25's (2 each, desc 1-2's)

13-18 @ 1:00, kick max effort with boards- race each other here!

Check HR, then 75 easy choice 

Everybody from the far end (w/starting blocks)-

100 IM race from a dive

Warmdown a bit before you get out. Be sure to thank your parents for driving you all over the world for workout and enjoy your time off this weekend. Tomorrow (for Sr Blue) at 10:30a here at StJ. Have a great day!

Friday, October 4, 2024- written for SCM (outside @ CCF), GMU distance

300 easy swim choice/200 kick

1:00 rest

With fins, 2 times through:

3x 50 drill/kick by 25's @ 1:00

6 x 25 @ :35

  *Rd1- 15m surface kick/fwd ss/10m swim race pace (same stroke as drilling above)

  *Rd2- 15m sprint ("jungle sprint!")/fwd ss/fast udk back to the wall (out & backs)

No rest between rounds, can go different stroke in 2nd round

Fins off & 50 easy after 2nd round; then...

15 x 50-

  odds, swim/kick by 25's @ :55, desc 1-8 (no free)

  evens, swim free @ :45 (race breathing), strong & even; can go backstroke if you'd like

Check HR after #15, then 50 easy

1:00 rest

2 times through (mile goal pace):

200 swim free @ 2:40- 100 strong/even, 100 add kick & change gears

150 swim free @ 2:40, desc 3 x 50 to max effort

3x:

  {2 x 50 swim at gp @ :45 (or @ :50)

  {1 x 75 swim faster than pace

  Check HR, then 25 easy

  *75 ftp/25 easy all @ 2:00

After 3rd round of 50's gp/75 ftp...

150 drill/choice by 25's

1:00 rest

After 2nd time through...

MYSTERY SET

Today we finished with 3 x 125 swim desc 1-3 to fast ("recklessly fast!") @ 2:30- empty the tank here

Warmdown a bit before you get out. Be careful getting back & forth to campus and enjoy your time with the recruits today. Tomorrow morning is at 7a at the AFC (w/drylands). Have a great day!

Friday, October 4, 2024- written for SCM (outdoors @ CCF)

Meet Warmup, then...

RACE DAY!!

After our Meet Warmup, we got into some fly drilling with fins (12 x 25 @ :40, 3 drill/1 swim), then we got into our Race Day set:

6 x 75 race from a dive @ 3:00- all in MRS (no free), one group every 1:30

Keep track of times and figure an avg time for all six.

8-10 minutes of active recovery, make sure you have an accurate average time, then double it

With fins,

3 x 150 swim (same stroke as 75's above) @ 3:00, desc 1-3 to recklessly fast!

Can you be faster on #3 than double your avg time from 75's above?!?

Warmdown a bit before you get out. Enjoy your time off today- but use that time wisely. Be sure to thank your parents for driving you all over northern Virginia for workout. Tomorrow and Sunday at the St. James (LCM on Sunday). Have a great day!

Thursday, October 3, 2024- written for SCM (outdoors @ CCF), GMU distance, 500 group

300 easy choice/200 kick

1:00 rest

2x:

4 x 25 @ :30-

  odds, drill

  evens, fast udk to 15m then swim build 

2 x 75 @ 1:15, k-dr-k faster by 25's

3 x 50 swim/kick by 25's @ :55 desc 1-3 to fast (go @ :50 in 2nd round)

No rest between rounds. Go one round free, one round no free (your choice which is which)

Check HR after 2nd round, then...

7 x 100-

  odds, 25 swim fly/75 swim strong & even free (or back) @ 1:30

  evens, swim/kick by 50's @ 1:40- desc 1-3 to what you can

Check HR, then 50 easy

1:00 rest

3 times through:

2 x 75 swim strong/even @ 1:00

2 x 125 swim @ 1:45-

  50 long & strong/50 add kick/25 finishing speed

Check HR, then :30 rest...

7 x 50 swim at 500 (400m) gp @ :50

Check HR again, then...

  After Rd1- 75 race, get time

  After Rd2- 25 easy then 75 race, get time

  After Rd3- extra :20 rest, then 75 race fastest of the day

1:00 rest & easy 100 between rounds

Finish with 3 x 300 pull w/shnorkel & choice equip @ :20 rest, desc to what you can

Warmdown a bit before you get out. Make sure you're on top of your Study Hall hours and be careful getting back & forth to campus. Tomorrow morning is at the AFC, but no lift. Have a great day!

Thursday, October 3, 2024- written for SCM (outdoors @ CCF)- Sr Blue

1 x 600- 300/200/100

1:00 rest

2 rounds of:

2 x 75 @ 1:20- 25 dolph kick on side, 50 choice drill (ra2 la2 free in 1st rd, no free in 2nd rd)

6 x 25 @ :35- same stroke as 75's, as follows:

  odds, 10m fast udk, then drill

  evens, swim to 15m build to fast, then 10m fast udk

No rest between sets, check HR after 2nd round, then...

3 x 50 swim/kick desc 1-3 @ :55 (same stroke as 2nd rd above)

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

3 x 50 swim/kick make interval @ :50- same stroke as above

3 x 50 swim stronger (still even) free- as above, but @ :45

3 x 50 swim/kick by 25's (same), hold best average @ 1:00

Check HR, then 50 easy

DISTANCE-

3 rounds of:

1 x 450 swim free br3 or 4/2, desc 150 to what you can (hand touch at 300)

7 x 50 swim at mile goal pace @ :55*

*in 2nd round go @ :50; in 3rd round go @ :10 rest

After 3rd round...

150 drill/choice by 25's; then...

MYSTERY SET

STROKE GROUP-

AMRAP-

2 x 25 drill @ :45, MRS (no free)

2 x 25 swim fast @ :45 (same stroke as drill)

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

1 x 25 swim fast @ :45 (same stroke as 25's above)- think, "finishing speed" here

Check HR, then out & back easy @ 1:00

1 x 50 race (same stroke as 25's), get time

1:00 rest between rounds

Change strokes for the 25's and 50 race after every 3rd round

Warmdown a bit before you get out and be sure to thank your parents for shuttling you around on a day off from school. Tomorrow here at CCF (again at 8:30a). Have a great day!

Wednesday Morning, October 2, 2024- written for SCY @ South Run (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With boards-

4 x 75 @ 1:15- 25 dolphin kick, 50 drill in MRS (no free)

6 x 50 kick/swim and swim/kick (alternating odds/evens) @ :55-

  *one stroke (MRS), no free

  *get time, gets faster every 2 x 50

6 x 75 @ 1:15/1:10/1:05 (by 2 x 50)-

  *odds are fly/back/breast

  *evens are back/breast/free

Check HR

1:00 rest

3 times through:

2 x 125 @ 1:45 (2:00)- 25 swim fly, 25 choice backstroke drill (check time), 75 swim back desc 25's

1 x 150 @ 2:30 swim free br3 or 4/2- 

  *75 long & strong

  *75 add kick & go

  *get time & desc 1-3 to giddyup

No additional rest between rounds

Check HR after each rouns

AMRAP-

2 x 25 choice drill @ :45

4 x 50 swim at 200 gp @ :55/:50 (by round) or 1:00/:55

Check HR then 50 easy

MYSTERY SET after each round...

Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for driving you all over the world for workout each morning. Have a great day!

Tuesday, October 1, 2024- written for SCM (outdoors @ CCF), Sr Prep w/Logan & EC

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards-

6 x 75 @ 1:20- 

  *go 25 dolph kick w/boards, 50 ra2 la2 free drill (head still, long stroke, feel hips rotate)

8 x 25 free-

  *1-2 are catchup free drill

  *3-4 are swim free (200 set up)

2 x 150 swim free @ 2:20-

  *for #1 go 100 long & strong, 50 add big kick

  *for #2 desc the 3 x 50 1-3 to max effort

Check HR

12 x 25 breast kick w/boards & shnorkels @ :45/:40/:35 (4 each)-

  *in each set of 4, go the following:

  1-2, hands at top of boards with head out of water

  3-4, hands at bottom of boards with face in water

Check HR, equipment off, then get right into...

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

1:00 rest

Big set of 50's* (5/4/3, then 4/4/4, then 3/4/5):

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

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

3- swim/kick breast by 25's fast @ 1:00

:30 rest between rounds, check HR

*one lane will have the option of going @ :45/:50/:55 for their intervals

If there is time, finish up with...

With fins:

20 x 25 @ :40- "the usual" in sets of 4

Warmdown a bit before you get out. Do an excellent job in school today & remember that our workout tomorrow is at South Run. Have a great day!