Thursday, October 17, 2024- written for SCY (GMU distance group)

300 easy swim choice/200 kick

1:00 rest

2x:

3 x 75 @ 1:10- dr/k/dr by 25's (go k/sw/k by 25's in 2nd rd)

1 x 125 @ 1:50- 50 swim/25 kick/50 swim faster (same stroke as 75's)

4 x 25 kick w/bds-

  odds, 1/2 fast 1/2 easy @ :35

  evens, all fast @ :25

No rest between sets, change strokes for rd2 if you'd like

Check HR after each rd.

3 times through:

2 x 75 @ 1:10- 25 swim fly/50 kick (2nd 25 kick can be w/bds), desc 1-2

1 x 100 swim strong/even free br3 or 4/2 @ 1:10- get time & desc 1-3 to what you can

No rest between rounds, check HR after 3rd rd then 50 easy

1:00 rest

2 rounds*:

300 cruise @ 3:35

325 add kick @ 3:25

  Check HR

25 easy @ 1:00

9 x 50 @ :40 (or @ :45)

  odds swim 1k gp

  evens cruise
*in 2nd rd, these 9 x 50 are gp (1-4)/#5 drill @ :50/gp (6-9)

Check HR then 50 easy @ 1:30

BROKEN 250: 75/50/50/75 @ :10/:10/:15 rest (subtract :35 for time), get time

Check HR then easy 100

1:00 rest between rounds

Finish w/MYSTERY SET

...today we went a straight 225 race, trying to be faster than your avg time from the Broken 250's

Warmdown a bit before you get out. Get excited to race this weekend at Navy! 

Thursday, October 17, 2024- written for SCY (indoors @ GMU!) Sr Blue & Sr Prep w/Logan & EC

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 25 @ :35-

  1-2, breast pull w/free kick drill

  #3- fast udk on stomach

Fins off after #12, check HR, then...

100 dr-k-dr-skulling by 25's

1:00 rest

4 x 125 @ 2:00 (SrP @ 2:15)-

50, 2kicks 1pull breast drill

25 breast kick on back (feet down to start the kick, not knees up)

50 swim breast/free by 25's- kick drives both 25's

Check HR

With shnorkels-

8 x 25 @ :40- 3 are breast kick w/face in water (superhero style), #4 is swim breast (get # on board)

:30 rest, take off shnorkels

12 x 50 in sets of 4-

1-3, swim breast/free by 25's @ :50 (SrP @ :55)

#3 is swim breast/free by 25's @ :40 (SrP @ :45)

Check HR after #12, then 50 easy

Sr Blue, AMRAP-

4 x 50 swim MRS at 200 gp @ :50

75 dr-sw-dr by 25's @ 1:30 (think "finishing speed" for 400 IM)

75 blast>>>25 breast/50 free

Check HR, then 50 drill @ 1:30

After even rounds...

  150 race free for time

Sr Prep, AMRAP-

4 x 25 race in MRS (100 "gp" w/details) @ :40

1 x 50 race (same stroke as 25's)- max effort here! @ 1:00

1 x 100 @ 2:30- 50 kick w/bds max effort, right into 50 drill

You can go halfway out & back easy after the 100, but no additional rest between rounds

Warmdown a bit (at 6:28a) before you get out. Be sure to thank your parents for getting you to workout and do a great job in school today. Tomorrow will be RACE DAY (indoors here at GMU!), watch your email for updates on the weekend workout schedule. Have a great day!

Tuesday, October 15, 2024- (outdoors @ CCF) Sr Blue/Sr Prep with Logan & EC

1 x 600- 300/200/100

1:00 rest

With shnorkels & kickboards:

8 x 75 @ 1:20-

1-4, 50 drill/25 superhero kick

5-8, swim/kick/swim faster by 25's

6 x 50 swim/drill by 25's @ 1:00- MRS, no free

4 x 50 kick (w/shnorkels & kickboards) @ 1:10, desc 1-4 to max effort

1:00 rest, check HR

6 rounds of:

2 x 75 @ 1:30 swim IM (no free), desc 1-2 to something juicy

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

1 x 50 kick fast for time w/bds @ 1:00- all fast here

1 x 100 swim IM, get time- max effort here, race your teammates

1:00 rest between rounds, check HR then o/b easy if you'd like

Warmdown a bit before you get out. Be sure to take everything with you when you leave today, we're scheduled to be back inside at GMU on Thursday Morning. Be sure to thank your parents for getting you to workout (and Heather for keeping everybody in the water). Have a great day!

Tuesday, October 15, 2024- written for SCY, indoors @ GMU (GMU non-IM 200 group)

After drylands...

4 x 75 @ 1:10- drill/drill/udk by 25's

2 x 125 @ 1:50- 50 swim/25 kick/50 swim faster

3 x 100 @ 1:30- 

  #1, 25 swim MRS build/75 swim strong & even free

  #2, 50 swim MRS (build/race by 25's), 50 strong & even free

  #3, 75 swim MRS (build/race/overkick by 25's), last 25 fast udk

Check HR, then :30 rest

9 x 50 in sets of 3-

  1-3, strong & even free @ :40

  4-6, go @ :40/:35/:30 by 50, make interval

  7-9, strong & even free @ :35

Check HR, then 50 easy

1:00 rest

3 times through:

8 x 25 @ :30 as follows-

  1-2, swim at 200 setup

  #3, fast udk

  4-5, swim at 200 pace w/details

  #6, fast udk

  7-8, swim max effort- break out fast & go crazy here

50 easy here @ 1:30

4 x 50 swim (same stroke as 25's)- desc to faster than 200 gp, as follows:

  by 50's, go @ :45/:45/:35/:45

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

BROKEN 200- different by round, we'll go in 2 groups:

  Rd1, 75/50/75 @ :15 rest (subtract :30)

  Rd2, 50/50/75/25 @ :15/:15/:10 rest (subtract :40)

  Rd3- straight 175 race for time, goal is faster than 200 goal time

Check HR then 100 easy between rounds

Warmdown a bit before you get out, make sure you're on top of your study hall hours. 200 progression 50's this afternoon. Have a great day!

Monday, October 14, 2024- written for SCM (outdoors at CCF) Sr Blue & Sr Prep w/Jackson & EC

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20-

1-4, 50 drill/25 kick on back

5-8, kick/drill/kick faster by 25's

Check HR, then 50 easy

1:00 rest

6 x 100 @ 1:35 (or @ 1:45)-

1- 25 swim MRS build/50 swim smooth & strong free/25 kick fast

2- 50 swim MRS (25 build/25 race)/25 swim smooth & strong free/25 kick fast

3- 75 swim IM/25 kick fast on back

Check HR after #6, then...

50 easy

3 rounds of:

6 x 25 partner kick @ :40- odds dolph kick/evens choice

1 x 200 @ 4:00- 75 swim MRS/50 kick fast/75 swim IM

1 x 200, broken:

  75 kick fast for time @ 1:20, get time

  50 swim at 2nd gear @ :50

  75 kick fast- be within :02 of 1st 75 time

50 easy @ 2:00

6 x 50 as follows-

  odds- kick on back @ 1:00

  evens- kick fast w/boards @ 1:00, except #4 is swim free br3 or 4/2 @ :45

1 x 200 @ 4:00- 75 swim MRS/50 kick fast/75 swim IM

1 x 200, broken: as above (75k/50 swim 2nd gear @ :50/75k)

Check HR, then 50 easy between rounds

Warmdown a bit before you get out and remember, we're outdoors here at CCF (one last time, hopefully) tomorrow afternoon at 5:15p. Make sure you're ready for the week ahead at school & have a great day!

Saturday, October 12, 2024- written for SCM (outside @ CCF) Sr Blue & Sr Prep w/Jackson & EC

Meet Warmup, then...

RACE DAY!!

Today after the Meet Warmup we did 25's fly drilling, then got into the following:

3 rounds of:

50 from a dive, "fast feeling easy" (200 setup)

50 from a dive max effort

Easy 100

BROKEN 100: 25/50/25- 

 the first 25 should be fast feeling easy, middle 50 add the big kick, last 25 finishing speed

Get time/check HR

8-10 minutes active recovery

Warmdown a bit before you get out and enjoy your day off tomorrow. Remember, Monday (no school) is at 10:30a and Tuesday is at 5:15p (both here at CCF). Have a great day!

Friday, October 11, 2024- written for SCM (outdoors @ CCF)- Sr Blue/Sr Prep with Jackson & EC

Another cool morning, we'll modify our Race Day set to keep things moving...

600- 300/200/100

With fins:

6 x 75 @ 1:15- drill/kick/drill by 25's, go 3 free and 3 MRS, no free

1:00 rest, take fins off

4 x 250 swim @ 3:45, desc 1-4 to what you can as follows:

  25 swim fly/200 swim free br3 or 4&2/25 kick on back

4 x 200 @ 3:30- 100 swim IM/100 kick on back, desc 1-4 to something legit

4 x 150 swim free br3 or 4/2 @ 2:15- straight swim, desc to giddyup!

Check HR, put fins on

8 x 75 @ 1:30 swim desc 1-4 free and 5-8 no free; #4&8 are recklessly fast- take a chance here!

Check HR

Warmdown a bit before you get out. Hustle out of here and make sure you have all your equipment. Do an excellent job in school today & remember that we are here (CCF) tomorrow morning at 10:30a, then OFF on Sunday. Watch your email for an update on next week's schedule. Have a great day!