Thursday, October 10, 2024- written for SCM (outdoors @ CCF) GMU distance (500 group)

 300/200

1:00 rest

2 x 150 @ 2:30, drill-kick-drill by 50's

6 x 50 @ :50, odds & evens-

  odds, swim fast on the turn end of the pool

  evens, swim/kick by 25's no free desc 1-3 to fast

4 x 100 swim free br3 or 4/2 @ 1:30, last 25 is kick desc 1-4

Check HR, then :30 rest

8 x 25 @ :30-

  odds, swim 200 setup

  evens, swim 15m max effort/10m dps

  Change strokes after 4 if you'd like

5 x 50-

  odds, swim/kick choice @ :50, desc 1-3

  evens, strong strong & even free @ :40

Check HR then go 50 easy

1:00 rest

3 x 250 swim @ 3:20 (or @ 3:30)- 

  1, go 200 cruise/50 add kick & change gears

  2, go 150 cruise/100 add kick & change gears

  3, go 100 cruise/150 add kick & change gears

6 x 50 swim at 500 gp @ :45 (or @ :50)

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

BROKEN 125: all @ :10 rest, go 50/50/25, get time

75 easy loosen

3 x 150 swim free @ 2:10 (or @ 2:15)

  1, go 100 cruise/50 add kick & change gears

  2, go 75/75

  3, go 50/100

6 x 50 swim at 500 gp @ :45 (or @ :50)

Check HR then out & back easy @ 1:00

BROKEN 125: all @ :10 rest, go 50/25/50, get time

75 easy choice

3 x 150 swim free @ 2:10 or 2:15- as above

6 x 50 swim at 500 gp @ ......who wants to go @ :10 rest?!?

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

BROKEN 125: all @ :10 rest, go 25/50/50, get time

Check HR, then 175 easy warmdown

Warmdown as needed before you get out. Be careful getting back & forth to campus and remember we're at the AFC tomorrow morning. Get excited to race this weekend, have a great day!

Thursday, October 10, 2024- written for SCM (outside @ CCF) Sr Blue

1 x 600- 300/200/100

1:00 rest

We're going to keep thing moving today...

With fins, 

12 x 75 @ 1:15 in sets of 4:

1-2, 25 choice kick (dolph kick on side? kick on back?), 50 drill (go free, no free, choice by rd)

3-4, kick on back desc 1-2 (focus on udk's- it's 82 degrees down there)

Check HR, fins off

12 x 100 in sets of 4:

1-2, 25 swim no free (same stroke for both 100's), 75 swim free @ 1:40 desc 1-2

#3- swim free br3 or 4/2 @ 1:25- giddyup the kick on the 2nd 50

#4- swim IM @ 1:30- get time and desc 1-3 to what you can

Check HR after #12, then 50 easy

1:00 rest

3 x 5-minute swims @ 1:00 rest

3 x 5-minute kicks with fins @ 1:00 rest

If there is time...

150's swim w/fins desc 1-3's to what you can

Hop out & dry off as quickly as you can. Thank your parents for getting you to workout this morning & do an excellent job in school today. Tomorrow back here again at 5a. Have a great day!

Wednesday, October 9, 2024- written for SCY (indoors @ South Run) Sr Blue & Sr Prep w/Logan & EC

1 x 600- 300/200/100

1:00 rest

Backstroke drilling, then...

3 rounds of:

2 x 50 swim free/back by 25's @ :50 (go @ :45 in 2nd rd and @ :40 in 3rd rd)

2 x 75 swim back desc 1-2 @ 1:10, giddyup on #2 here

:30 rest between rds, check HR

8 x 25 choice drill in MRS @ :35- no free, focus on head position/body line/stroke

1:00 rest

In MRS (same stroke you just drilled)...

AMRAP:

2 x 50 swim in MRS @ :55 desc 1-2

1 x 100 swim strong/even free br3 or 4/2 @ 1:20 (or @ 1:30)

3 x 50 swim at 200 gp @ :50

1 x 100 swim free- as above

4 x 25 race faster than gp @ :40 (in 3rd rd, go @ :10 rest)- these are max effort here!

Check HR, then 50 easy @ 1:30

No extra rest between rounds

Change strokes (if you'd like) after 3 rounds

DISTANCE-

AMRAP-

2 x 125 @ 1:50- 75 smooth & long, last 50 add kick & change gears

3 x 50 swim at gp @ :50

1 x 75 swim faster than gp @ 2:00

  1 x 25 easy choice @ 1:00

3 x 50 swim at gp @ :45

1 x 75 swim faster than gp @ 2:00

  1 x 25 easy choice @ 1:00

3 x 50 swim at gp @ :10 rest

Check HR, then...

out & back easy @ 1:30

1 x 100 max effort race- finishing speed here!

Check HR then 50 easy

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 8, 2024- written for SCY (indoors @ GMU) GMU distance group

300 swim choice/200 kick

1:00 rest

2 rounds of:

4 x 75 @ 1:10-

  50 choice drill (no free in 2nd round)

  25 fast udk

1 x 200 @ 3:00- same stroke as drill: 100 smooth & long, 3rd 50 kick fast, last 50 swim fast

No rest between rounds

Drill on 75's and the 200 are the same stroke (no free in 2nd round)

After 2nd round check HR, then continue right into...

4 x 50 swim strong/even @ :45

  4 x out & backs @ :35 (swim out/fwd ss/fast udk back to wall)

4 x 50 swim stronger but still even @ :40

  4 x out & backs @ :35 (fast udk out/fwd ss/jungle sprint back)

4 x 50 swim strongest of the day but still even @ :35

Check HR, then 50 easy

One time through (mile goal pace):

6 x 50 swim at goal pace (gp) @ :40/:45

1 x 75 swim faster than pace (ftp) @ 1:30

  25 easy @ 1:30

6 x 75 swim at gp @ 1:00/1:10

1 x 100 swim ftp @ 2:30

  50 easy @ 1:30

4 x 100 swim at gp @ 1:20/1:30

Check HR then 50 easy @ 1:30

MYSTERY SET

3 parts to the Mystery Set today...

*150 race for time after the 100's gp

  300 easy pull

*2 x 75 race @ :15 rest- goal is to be faster than your 150 race

  300 easy choice

*3 x 50 race @ :10 rest- goal is to be faster than your 2 x 75

If anybody would prefer to go through the 50's/75's/100's pace set a second time, that's an option, too

Warmdown a bit before you get out. Stay on top of your Study Hall hours and watch your email for an update from Jamie on the schedule for tomorrow morning. Have a great day!

Tuesday, October 8, 2024- written for SCM (outside @ CCF) Sr Prep w/Logan & EC

1 x 600- 300/200/100

1:00 rest

With shnorkels & fins:

*freestyle drilling working on head position/body line/pull pattern 

Quick set of 25's without equipment working on whole stroke, then...

3 rounds of...

4x: {1 x 25 kick fast w/bds @ :40

      {1 x 50 swim smooth & long (free)/max effort in MRS (no free) by 25's @ 1:00

After 4th round, check HR, then...

1 x 300 swim desc 100's 1-3 to max effort on 3rd 100

  *1st rd, 300 is swim free

  *2nd rd, 300 is swim IM (3 x 100's swim IM)

  *3rd rd, 300 is swim-kick by 50's in MRS (no free)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our INDOORS workout tomorrow morning at South Run. Have a great day!

Monday, October 7, 2024- written for SCM (outside @ CCF), Sr Blue & Sr Prep w/Jackson & EC

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20-

  1-3, 25 kick on back, 50 ra2 la2 free drill

  4-6, 25 dolph kick w/boards, 50 choice drill no free

8 x 50 swim-

  1-4, strong & even free br3 or 4/2 @ :50

  5-8, IM order by 25's @ :55- fast turns throughout

Check HR, then 50 easy

1:00 rest

8 x 50 kick @ 1:05-

  odds, fast w/boards

  evens, on back focus on fast udk's

1 x 150 swim free br3 or 4/2- go 75 smooth & long then 75 add big kick- get time

Check HR then 50 easy

1:00 rest

8 x 50 kick @ 1:10-

  1-2, fast w/boards

  #3/6, on back focus on fast udk's

1 x 150 swim free br3 or 4/2- as above, get time- should be faster than 1st 150

Check HR then 50 easy

1:00 rest

8 x 50 kick @ 1:15-

  1/2/3 are fast w/bds

  #4- on back, focus on fast udk's

1 x 150 swim free br3 or 4/2- as above, get time- should be faster than previous 150

Check HR then 50 easy

1:00 rest

8 x 50 kick @ 1:20-

  all max effort with boards!

  (went 50 easy on back after #4 & #8)

1 x 150 swim free fast for time-

  *will go in 2 groups, :10 apart

  *take a chance and bust out a big swim here!

Check HR

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our last week outside. Have a great day!

Sunday, October 6, 2024- written for LCM (@ StJ, 10:30a) w/PW's group

1 x 600- 300/200/100

1:00 rest

PW's group, do your Sunday warmup

Sr Blue-

With fins, 3 times through:

2 x 50 @ 1:00- 1/2 drill 1/2 fast udk on stomach

1 x out & back @ :50 (to the LG stand)-

  fast udk

  fwd ss

  swim fast back to the wall

Go free/no free (MRS)/choice by round (only one stroke in 3rd rd

After 3rd rd check HR, then take fins off & go an easy 100

1:00 rest

5 rounds of:

2 x 50 @ :55- swim, desc 1-2 (no free in even rounds

1 x 150 swim @ 2:20-

  100 strong/even free br3 or 4/2 (1st 100 is always free)

  50- add big kick & change gears (this 50 is no free in even rounds, same as 1st 2 x 50)

1 x 50 race fast @ 1:30- no free in even rounds (same stroke as 1st 2 x 50 & last 50 of the 150)

No rest between rounds

Check HR after each round

100 easy after 3rd & 5th rounds

18 x 50 swim @ :50-

1-2, swim free br3 or 4/2, strong & even here (not "just make it")

#3- race in MRS, no free (same stroke throughout)

Check HR, then out & back easy

Finish up with...

From a dive in groups- 50 race! We'll go 2 x 50 if we have time (swim back easy)

Warmdown a bit before you get out. Tomorrow we're back to our regular "emergency outdoors schedule," but we should hear something this week about getting back inside at GMU. Make sure you're ready for the week ahead at school. Have a great day!