Thursday, November 7, 2024- written for SCY (GMU distance- 500 group)

300/200

1:00 rest

6 x 100 @ 1:30 as follows:

  odd, drill/kick on back by 50's

  evens, swim/kick with boards by 50's (same stroke as drill), desc 1-3 to what you can

12 x 25 in sets of 4-

  1- drill @ :30

  2- swim build to fast @ :30

  3- 15y swim max effort/10y dps @ :30

  4- race max effort @ :15

Go free/no free/choice by rounds of 4

Check HR after #12, then :30 rest

3 x 250 @ :15 rest as follows-

  odds, go swim/kick by 50's and descend the 3 x 50 swim to something juicy (same stroke all 3)

  #2, all kick- go w/boards on the odd 50's and desc them to something juicy (even 50's on back)

  For #1, no free

Check HR then 50 easy

1:00 rest

4 rounds of 4 x 125:

Rd1-

  1, go 75 smooth & long/50 add kick @ 1:30 (or @ 1:40)

  2, go 50 smooth & long/75 add kick @ 1:30/1:40

  3, straight swim & get time- let 'er rip here! (still @ 1:30/1:40)

  4, go 5 x 25 @ :10 rest- max effort, get time (500 details)

Check HR, 100 easy

1:00 rest

Rd2-

  1&2, as above

  3&4, go @ 2:15- 2 x 50 swim at 500 goal pace @ :10r, then 25 swim faster than gp

Check HR, then 100 easy

1:00 rest

Rd3-

  1, go 50 smooth & long/50 add kick/25 max effort @ 2:15

  2, 5 x 25 swim @ :25 at 500 goal pace- focus on your details (all @ 2:15)

  3, 75 swim at goal pace/:10r/50 swim faster than pace @ 2:15

  4, 50 swim at gp/:10r/75 swim faster than gp

Check HR then 100 easy

1:00 rest

Rd4-

  1, as above in Rd3 (50/50/25 @ 2:15)

  2, go 50 swim at gp/:10r/25 swim at gp/:10r/50 swim faster than pace @ 2:15

  3, 5 x 25 gp @ :10 rest- focus on 500 details & get time

  4- straight race from a dive!

Check HR

Warmdown as needed. Be sure you're on top of your Study Hall hours and start thinking about your races at the Invite. It'll be a big one tomorrow afternoon, be ready. Have a great day!

Thursday, November 7, 2024- written for SCY (Sr Blue and Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 50 drill @ 1:00

4 x 25 kick on back @ :40- focus on fast udk's to 10y, then 15y choice kick

  #3 is fast udk on stomach, all fast & only one breath

1 x 150 swim/kick by 25's @ 2:40, desc 50's 1-3 to fast (handtouch at 100 to check time)

No additional rest between rounds

Go free/no free MRS/choice by round (50's drill & 150 sw-k)

9 x 100 in sets of 3 as follows:

1- swim free br3 or 4/2 @ 1:35- 3rd 25 is kick fast on back (SrP @ 1:45)

2- swim free br3 or 4/2 @ 1:25- 1st 25 is swim MRS fast turn, no free (SrP @ 1:35)

3- swim free br3 or 4/2 @ 1:15- giddyup the kick to make it fast (SrP @ 1:25)

:30 rest after #3, check HR

NO REST between 6 & 7

Check HR after #9, then out & back easy

12 x 25 in MRS (no free) in sets of 4:

1- all drill @ :35

2- swim build to race pace for last 10y @ :35

3- swim 15y fast/10y dps @ :35

4- swim max effort @ :15!&*!- you'll have to hustle here!

No rest between rounds of 4

Go free/MRS no free/choice by round

Check HR after #12 then 50 easy

1:00 rest

Finish up with...

AMRAP:

1 x 50 drill/skulling/swim dps or some combo of those @ 1:30

4 x 50 swim at 200 goal pace @ 1:00* (same stroke as 50 drill above); SrP @ 1:05

1 x 75 swim max effort IM (fly-back-breast by 25's) @ 1:30- get time

Check HR after each 75 IM

No additional rest between rounds

*50's goal pace get :05 faster by round, the challenge is to be fast on all the IM's

We'll go a 100 easy after 4th round (50's gp @ :45)

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Don't forget: lunch at Panera by the StJ on Saturday after the meet (if you can make it). Be ready for RACE DAY tomorrow morning, have a great day!

Wednesday, November 6, 2024- written for SCY (GMU distance group)

After lifting...

300 easy choice

1:00 rest

4 x 75 @ 1:10- kick/drill/swim by 25's (same stroke for drill & swim)

4 x 50 swim/kick by 25's @ :50- build swim to race pace turn (same stroke as 75's)

6 x 25 @ :30/:20- (same stroke as 75's/50's)

  odds @ :30 swim build

  evens @ :20 swim max effort

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

1:00 rest

3 times through:

6 x 50 (2 sets of 3) as follows-

  1, swim strong & even @ :35 (or :40)

  2, swim 2 x 25 fast @ :25- no free

  3, swim finishing speed (free) @ :45 (or @ :50)

After #6, continue right into...

1 x 150 swim free smooth & even by 50's (31/31/31, not 28/31/34)- time gets faster by round

Check HR

After 3rd round, 100 easy choice, then finish up with...

50 race from a dive, NO FREE

Warmdown as needed before you get out. Do an excellent job with your classes today and enjoy your afternoon off. Have a great day!

Tuesday, November 5, 2024- written for SCY (GMU mile group, pm)

300/200

1:00 rest

With shnorkels, 2x through:

6 x 25 @ :30- odds are drill/evens are skulling

2 x 100 @ 1:30- swim/kick by 50's desc 1-2

No rest between rounds

2nd rd, no free and no shnorkels

Check HR after 2nd round, then :30 rest before continuing right into...

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

1 x 75 swim free @ :55- smooth, long

2 x 50 swim/kick by 25's no free @ :50, desc 1-2

2 x 75 swim free @ :50- make interval, but nothing sloppy

1 x 50 swim/kick by 25's no free @ :45- fastest of the set

1 x 75 swim free @ :45

Check HR, then 100 easy

1:00 rest

5 x 300 @ :20 rest as follows:

odds, 100 swim at opening speed/200 cruise- long by not sloppy

evens, 150 smooth & long/150 add kick & change gears

#5- go 100 opening speed/100 choice/100 finishing speed

Check HR then 50 easy

1:00 rest

Everybody starts together-

8 x 50 @ :40 (or @ :45)-

2 swim at goal pace/1 cruise/2 swim gp/1 cruise/2 swim gp

Right into...

2 x 25 race @ :10 rest- faster than gp here

50 easy @ :20 rest

50 race- max effort here

1:00 rest

3 rounds of:

3 x 50 swim at goal pace @ :10 rest (all @ 2:15)

1 x 25 swim faster than gp @ :45

out & back easy @ 1:00

No additional rest between rounds, keep track of HR after each round

1:00 rest after 3rd rd, then finish up with...

1 x 75 race- max effort here!

Warmdown as needed before you get out. Take good care of yourselves away from the pool, stay well hydrated and eat good food. AM lift and a short swim tomorrow, then PM off. Have a great day!

Tuesday, November 5, 2024- written for SCY (GMU non-IM 200 group, am)

After drylands on deck...

300 easy swim choice

1:00 rest

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

6 x 25 as follows-

  odds, skulling @ :30

  evens, swim build to race pace @ :20

Check HR, then :30 rest

2 times through:

4 x 50 swim strong & even free br3 or 4/2 @ :40

3 x 50 swim/kick by 25's choice (same stroke) @ :50, desc 1-3 to something giddyup!

No rest between rounds, check HR after each round

50 easy after 2nd round, then 1:00 rest

9 x 200 as follows:

1- swim @ 3:00, go cruise/200 setup/big fat kick/drill by 50's

2- swim @ 3:30, desc 3 x 50 to 200 gp on 3rd 50, then last 50 is 2 x 25 max effort @ :10 rest

3- swim @ 4:00, go 50 @ :45 (200 setup)/4 x 25 at 200 gp @ :10r (all @ 2:00)/last 50 max effort

Check HR after 3rd 200, then 50 easy

Change stroke after each round of 3 if you'd like

Easy 150 drill/choice by 25's after last 200, then we'll finish up with...

Your choice-

  *125 race with fins- how close can you get to your opening 100 split of 200 goal time; or...

  *100 race from a push- goal is to be faster than your 2nd 100 split of 200 goal time

Warmdown as needed before you get out. Do an excellent job with your classes and let us know if you need anything. Have a great day!

Tuesday, November 5, 2024- written for SCY (Sr Blue and Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

3x through:

6 x 25 as follows-

  odds, skulling @ :50 (don't rush the skulling)

  evens, drill @ :30 (same drill for all 3)

4 x 50 @ :55- go swim/drill by 25's (same stroke for both 25's), build the swim

1 x 150 kick/swim (MRS)/kick faster by 50's

  *the 150 is free (1st rd)/MRS (no free) in 2nd rd and choice (one stroke) in 3rd rd

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

1:00 rest after 3rd round; then...

4 x 50 @ :50- go strong/even free (1-2) then sw/k in MRS (no free) desc; SrP go @ :55

5 x 50 as follows-

  1-3, swim stronger (still even) @ :45 (SrP @ :50)

  4-5, sw/k in MRS @ :55 (SrP @ 1:00)- same stroke as previous round

6 x 50 as follows-

  1-4, swim strongest (still even) free @ :40 (SrP @ :45)

  5-6, sw/k in MRS @ 1:00 (same stroke as prior 2 rounds, no free)- both fast (SrP @ 1:05)

Check HR then 50 easy

Today, everybody does a "distance set..."

2 times through (will be @ faster interval 2nd time through)-

150 swim free @ 2:20- desc 3 x 50 to what you can (hand touch @ 100 to check time)

300 swim free @ 4:40- desc 3 x 100 (hand touch @ 200)

450 swim free- desc 150 (hand touch @ 300)

Check HR then 50 easy

Goal is to start each swim smooth & long, increase effort (desc) as you go; max effort after hand touch

Backstrokers can go backstroke @ :20 rest

SrP- will go the following instead:

200 swim @ 3:40 (comfortable)

250 swim @ 3:40 (better effort but not max)

300 swim @ 3:40 (max effort, check time when you finish)

Check HR then 50 easy

SrP wound up going the following (adjusted set) after one round of the 200/250/300-

  150/200/250, all @ 3:20

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Enjoy your morning off tomorrow. Have a great day!

Monday, November 4, 2024- written for SCY (GMU distance, am)

300 easy choice

1:00 rest

2 x 75 @ 1:10- go dr/k/dr by 25's, one stroke only on the drill

4 x 25 kick w/bds @ :30- desc 1-3 to fast/hold for #4

2 x 75 @ 1:10- go k/dr/k faster by 25's

8 x 50 swim strong & even @ :40 (or :45)- hold faster avg by 2's

Check HR then 50 easy

1:00 rest

3 x 350 @ 4:10 or 4:30- 200 smooth & long then add kick for last 150

  8 x 50 swim mile gp @ :40 (or :45)

2 x 450 @ :20 rest- swim 300 strong & even then add kick & change gears for last 150

  6 x 75 swim mile gp @ 1:00 (or 1:05)

1x 550 swim- 400 get after it (still strong/even) last 150 finishing speed

  How close can you get to 1/3 of your mile goal time?!?

Check HR

Warmdown as needed before you get out. Remember the suit fitting is this afternoon (and be sure to VOTE tomorrow). Have a great day!