Monday, November 4, 2024- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 75 kick-drill-kick faster by 25's @ 1:20

2 x 50 kick choice/fast udk on stomach by 25's @ 1:00

4 x 25 partner kick w/bds @ :40- these are RACE!

1 x 150 swim free br3 or 4/2 @ 2:30-

  by round, go desc 50's 1-3/75 strong&even then 75 add kick/for time

1 x 100 kick fast for time with boards

  by round, go 100 straight/2 x 50 @ :10 rest/25 kick fast-:10r-75 kick fast

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

No additional rest between rounds

After 3rd round...

8 x 50 swim IM order by 25's @ :55- all fast at the turn end of the pool (SrP @ 1:00)

Check HR, then 1:00 rest

4 times through:

  (note the fast 50's get :05 faster by round; the easy 50's are always @ 1:15)

1 x 50 kick fast w/bds @ 1:05 (SrP @ 1:10)

1 x 50 easy kick on back @ 1:15- focus on fast udk's

2 x 50 kick fast w/bds @ 1:05 (SrP @ 1:10)

1 x 50 easy kick on back @ 1:15- fast udk's

3 x 50 kick fast w/bds @ 1:05 (SrP @ 1:10)

1 x 50 easy kick on back @ 1:15- fast udk's

No rest between rounds

Sr Blue-

  2nd rd @ 1:00/3rd rd @ :55/4th rd @ :50

Sr Prep-

  2nd rd @ 1:05/3rd rd @ 1:00/4th rd @ :55

After 4th round, 100 easy choice then finish up with...

50 kick w/bds- race it up here, everybody goes at the same time 

  (NASCAR style, triple wide in the lane!)

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race the 400 IM next weekend. Have a great day!

Sunday, November 3, 2024- written for LCM (Sr Blue @ StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 6 times through:

1 x 100 drill/swim by 50's- be deliberate with the drill, be fast on the kick

1 x out & back @ 1:30- fast udk to 20m/fwd ss/swim back race pace

No rest between rounds;

Go 3 rounds free and 3 rounds MRS (no free)

Check HR after 6th round, then take fins off and go 100 kick on back

1:00 rest

5 times through:

2 x 100 @ 1:30 swim free br3 or 4/2- long & strong here

2* x 50 swim in MRS desc 1-2 to fast @ :50 & :55

  *add 1 x 50 (and :05) in each round, but always desc 1-2 to fast, then hold speed

  2nd round is 3 x 50 (@ :50/:55/1:00 by 50, 2nd & 3rd 50's are fast)

  3rd round is 4 x 50 (@ :50/:55/1:00/1:05 by 50, 2nd/3rd/4th 50's are all fast)

  4th round 50's are @ :50/:55/1:00/1:05/1:10, 2nd through 5th 50's are all fast

  5th round 50's are @ :50/:55/1:00/1:05/1:10/1:15, 2nd through 6th 50's are all fast

Check HR after last 50 in each round

No extra rest between rounds

After last round, put fins on

With fins, finish up with...

12 x 50-

  odds, swim 200 set up @ :50 (200 set up here, not cruise)

  evens, kick fast for time on back @ 1:10 

Change stroke on the odd 50's after every 2 rounds

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Saturday, November 2, 2024- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

2 x 75 @ 1:20- drill/drill/fast udk by 25's

4 x 50 @ 1:00- swim/drill by 25's, build swim to race pace turn

No rest between rounds

Go free/MRS (no free)/4th best stroke by round

After 3rd round, take fins off and get right into...

150 kick on back- go fast/easy by 25's

1:00 rest

Sr Blue-

3 times through:

2 x 100 swim strong & even free br3 or 4/2 @ 1:25

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

  Go free in 1st rd, then no free in 2nd rd and IM in 3rd rd (1 of each stroke)

2 x 100 swim choice @ 1:25- middle 50 is swim backstroke with "IM tempo"

2 x 75 @ 1:15- swim 25 fly/50 back, desc 1-3 to something juicy (3rd rd @ 1:20)

Check HR after each rd then out & back easy @ 1:30

No extra rest between rounds

Sr Prep-

Drilling and kick/swims working on backstroke (specifically, the IM tempo for backstroke)

Everybody together, finish up with...

4 times through:

3 x 50 swim back/breast by 25's @ :50 (focus on tempo then kick- by 25's)

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

  *gets :05 faster by rd

1 x 50 @ 1:30- kick free with boards fast for time- RACE your teammates here!

Check HR after each round, but no extra rest between rounds

After even rounds...

300 pull free w/shnorkel & choice equipment- desc 100's to what you can (2nd rd), easy with free drilling after 4th rd

If there is time, work on starts.

Do an excellent job with your HW this weekend and enjoy your time away from the pool. Regular schedule all next week, including Monday Morning. Have a great day

Friday, November 1, 2024- written for SCY (GMU- whole team, following weights)

200 easy choice

1:00 rest

4 x 75 @ 1:00- 25 kick w/bds, 50 swim free fast turn

6 x 25 kick w/bds-

  odds, build @ :30

  evens, max effort @ :20

2 x 150 @ 2:20- go swim/kick swim faster by 50's (in main race stroke)

2 x 150 @ 2:20- go kick/swim/kick faster by 50's (choice stroke, but same kick)

1:00 rest, check HR

With fins, all @ 1:00-

20 x 50 swim, go 1 swim fast/1 easy, then 2 swim fast/1 easy, then 3/1, 4/1 and 5/1

50 easy

1:00 rest

20 x 50 as above, all kick

Check HR, then swimdown as needed

 

Remember no afternoon workout today (work on the bulkhead). Tomorrow morning at 8a for the Alumni Meet. Have a great day!

Friday, November 1, 2024- written for SCY (Sr Blue and Sr Prep w/Jackson & EC)

Meet Warmup, then...

15 x 50 in sets of 3's as follows:

  2- swim strong & even @ :45 (or @ :50)

  1- giddyup @ :35 (or @ :40)

:30 rest after #6, check HR, then last 9 x 50 are straight through

Check HR again, then 50 easy

The RACE DAY set was a little different today:

6* rounds of:

100 swim free br3 or 4/2 @ 1:10 or 1:15 (Sr Prep @ 1:20)

2 x 50 swim at 200 goal pace in MRS @ :45 (Sr Prep @ :50)

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

No additional rest between rounds

*3rd & 6th rounds the 50's are @ :10 rest

After the 6th round, 125 drill/choice by 25's; then...

MYSTERY SET

 1 x 75 race from a dive- same stroke as the 50's in the "6 rounds of"

Warmdown a bit before you get out. Do an excellent job in school today and get excited for the workouts this weekend (regular schedule both days). Have a great day!

Thursday, October 31, 2024- written for SCY (GMU distance group, 500 work)

300/200

1:00 rest

2 x 150 @ 2:30- 50 drill/25 kick then 25 skulling/50 kick- go fast/easy by 25's on the kick

2 x 125 @ 1:50- go swim/kick by 25's and desc the 25's swim (same stroke for entire 125)

:30 rest, check HR

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

6 x 25 @ :25 as follows-

  odds, swim build to race pace

  evens, 15y swim max effort then 10y dps

4 x 50 swim @ :45- faster avg than 1st rd of 50's, but still even

6 x 25 @ :25 as follows-

  odds, swim max effort

  evens, cruise- but not sloppy

:30 rest, check HR

1 x 300 pull free w/choice equip- desc 100's 1-3 to what you can

Check HR then 1:00 rest

500 goal pace as follows:

6 x 50 swim at gp @ :40/:45

  25 easy choice @ :40/:45

  75 swim faster than pace- finishing speed here!

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

1:00 rest

6 x 75 swim at gp @ 1:00/1:05

  out & back easy @ 1:00/1:05

  100 swim faster than goal pace- finishing speed

Check HR then 200 kick/choice by 25's

1:00 rest

12 x 100 in 3/3/6-

1-3, 2 cruise @ 1:10/1:15

       #3 is 2 x 50 swim at gp @ :10 rest (@ 1:30)

Check HR after 2nd 50, but no extra rest between #3 and #4...

4-6, 1 cruise @ 1:10/1:15

       #2&3 are both 2 x 50 swim at gp @ :10 rest (@ 1:30)

Check HR after last 50, then out & back easy @ 1:00

7-12, go odds cruise @ 1:10/1:15 and evens swim at gp @ 1:20/1:30

Check HR after last 100, then get right into...

300 pull free w/choice equipment

1:00 rest, check HR again

MYSTERY SET-

Today we finished up with a single 125 race from a dive- goal is to be faster than 1/4 your 500 goal time

Warmdown as needed and get excited for the Alumni Meet this weekend. Have a great day!

Thursday, October 31, 2024- written for SCY (Sr Blue & Sr Prep wLogan & EC)

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through-

4 x 25 fly pull free kick drill @ :35

2* x 75 @ 1:10- 25 swim fly/50 kick on back (focus on udk's)

  *in 3rd round, the 50 kick on the 75's is swim backstroke

No rest between rounds

Check HR after 3rd round, then take fins off and get right into...

150 drill/skulling by 25's

1:00 rest

2 times through:

3* x 50 swim fly/free by 25's @ :50 (:55)

  *2nd 50 is all swim free br3 or 4/2 @ :40 (:45)

3* x 75 swim IM (no free) @ 1:10 (1:15) desc

  *2nd 75 is all swim free br3 or 4/2 @ :55 (1:00)

3* x 50 kick fast for time @ 1:00 with boards

  *2nd 50 is 2 x 25 kick fast @ :10 rest

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

Two options today...

DISTANCE- 

3 rounds of:

2 x 350 swim free @ 4:30- 200 swim long & strong/150 add kick & change gears; desc 1-2

5 x 50 swim free at mile gp @ :50

  Check HR after #5, then...

25 easy choice @ 1:00

1 x 75 swim faster than gp @ 1:30

Check HR after each 75, but no additional rest between rounds

STROKE GROUP-

AMRAP:

4 x 25 drill in MRS @ :35- #3 is swim build to race pace tempo

4 x 50 swim at 2nd 50 split of 100 goal time @ 1:00 (ask if you don't know your goal splits)

3 x 50 swim freestyle @ :50- 2nd gear here, smooth & long

Check HR after last 50 MRS and 3rd 50 free

No additional rest between rounds

Change stroke for 25's drill/50's swim 2nd 50 split after 3rd round if you'd like

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our RACE DAY set tomorrow. Have a great day!