Wednesday, December 4, 2024- written for SCY (special schedule for SrP Gold)

1 x 600- 300/200/100

1:00 rest

After warmup...

We did some work on "fast feeling easy" to set up the 200, then got into goal pace 50's (200 pace)

Tuesday, December 3, 2024- written for SCY (GMU 200 non-IM group)

After drylands...

200 easy swim

2x:

1 x 100 drill/swim by 25's @ 1:30

2 x 75 @ 1:10- kick/swim/kick faster by 25's

3 x 50 swim/kick by 25's (same stroke as 100 & 75's) @ :50, desc 1-3

No rest between rounds

Go 1st rd free and 2nd rd no free

3 times through:

  4 x 50 swim IM order by 25's @ :45- fast turns throughout

  3 x 25 swim at 200 setup @ :25- choice stroke, but only one stroke

  1 x 75 swim fast IM (no free), get time & check HR

Out & back easy after each round

4 rounds:

Only one stroke in each round (can change stroke from round to round if you'd like)...  

  50 drill/choice by 25's @ 1:00

  3 x 50 swim 200 goal pace- all @ 2:15

    go @ :45/:10r/:45 by 50

  25 swim max effort @ 1:00

Get ready...

175 as follows-

  100 swim/25 kick on back/50 kick with boards- goal is to be faster than 200 goal time

Warmdown a bit before you get out. Take good care of yourselves away from the pool and be ready for the 20 rounds of 75 fast/50 easy this afternoon. Have a great day!

Tuesday, December 3, 2024- written for SCY (Sr Blue & Sr Prep with Logan and EC)

1 x 600- 300/200/100

1:00 rest

2x:

{4 x 75 @ 1:15- 25 dolph kick wbds, 50 drill

{3 x 100 @ 1:40- 

   25 drill (same stroke as drill on 75's), 50 swim desc 1-3, 25 udk fast

Check HR after each round

1st round is free, 2nd round is MRS no free

1:00 rest after 2nd round

5 times through:

 150 swim/kick by 25's @ 2:30 (SrP @ 2:45)- this is in your MRS, no free

 100 swim @ 1:30* (SrP @ 1:40)-

   {25 swim MRS (same as 150)- this is always fast

   {75 swim strong/even freestyle br3 or 4/2

*interval for the 100 gets :05 faster by round

No rest between rounds

Check HR after 5th round then go a 50 easy

1:00 rest

Two options today-

DISTANCE-

3 times through:

  300 swim or pull w/shnorkel (your choice, but same for all 3) @ 4:30

  4 x 50 swim at goal pace (target 1000 pace) @ :45

  75 swim faster than pace @ 1:30

  75 easy choice @ 1:30

No rest between rounds

STROKE GROUP-

4 times through:

1 x 50 drill/choice @ 1:15

3 x 50 swim at 200 goal pace @ :55 (SrP @ 1:00)

6 x 25 as follows...

  odds, drill @ 1:00

  evens, race fast from a dive @ :20

Check HR after 50's goal pace and last 25 from a dive

No extra rest between rounds

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

Monday, December 2, 2024- written for SCY (GMU distance group- PM)

300/200

1:00 rest

With boards, 2x:

  2 x 50 kick/drill @ :55

  2 x 75 @ 1:10-

    go kick/drill/kick faster by 25's, kick is wbds

  6* x 25 @ :30- kick wbds, odds/evens as follows:

    odds- build

    evens- go 15y max effort/10y easy

    * middle 2 x 25 are swim, done same way as kick (build then 15y/10y)

Go 1st round free, 2nd round no free

Check HR after 2nd round, then 50 easy

1:00 rest

9 x 125 as follows:

  odds @ 2:00- 50 swim/drill fly by 25's, then 75 dr-sw-dr by 25's NO FREE

  evens* @ 1:40 (1:45 if needed)-

    25 swim no free build (same stroke as 75 dr-sw-dr on odd 125), then 100 swim smooth strong free

    *100 swim smooth strong free gets faster from round to round

    *even 125's add 1 x 125 in each round (go 2 x 125 in rd 2 and then 3 x 125 in rd 3 for 9 total)

Check HR, then 75 easy choice

1:00 rest

500 work-

3* rounds of:

  (*US Open- 2 rds)

150 swim free opener from a dive

4 x 50 swim at goal pace @ :10 rest

150 swim finishing speed

Get time/check HR/200 active recovery (8-10 mins between rounds)

Finish up with...

AMRAP-

  25 fast udk w/fins @ :20

  -fins off

  2 x 50 swim free @ :40- smooth & strong

  :20 extra rest/fins back on

  75 swim choice- RACE @ 1:30

No extra rest between rounds

Warmdown as needed before you head out. Take good care of yourselves away from the pool and keep up with your Study Hall hours. Have a great day!

Monday, December 2, 2024- written for SCY (Sr Blue & SrP with Jackson & EC)

1 x 600- 300/200/100

1:00 rest

With fins, 2x:

6 x 25 drill @ :30-

  #3&5 are fast udk on stomach @ :20

2 x 75 @ 1:15- swim/drill/kick by 25's- kick is free on back, arms pointed UP

3 x 50 kick w/bds @ :50* desc 1-3 to fast

  *2nd rd is @ :40

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

Fins off>>>150 kick/skulling by 25's

1:00 rest

One time through:

3 x 100 @ 1:40-

  50 swim long & strong, 25 swim overkick, 25 kick on back (mind your bodyline)

4 x 25 kick fast w/bds @ :35- can be partner kick, but RACE

3 x 100 @ 1:40-

  50 swim long & strong/50 kick wbds desc 1-3 to fast

4 x 25 kick fast w/bds @ :35- can be partner kick, but go dolphin kick

3 x 100 @ 1:40-

  25 swim fly build, 25 kick free on back, 50 kick w/bds- desc 1-3 to max effort

Check HR, then 50 easy

1:00 rest

4 x 100 @ 2:15 w/bds-

  75 kick max effort free (goal is 100scy free best time), 25 breast kick- squeeze feet/long glide

2 x 150 @ 2:15 swim free br3 or 4/2 as follows-

  50 long & strong

  50 add kick (increase effort)

  50 swim max effort

  Get time for both

Check HR, then out & back easy

4 x 150 @ 2:30- 

  75 kick max effort free w/bds

  50 swim free- smooth stroke/max overkick

25 breast kick wbds- squeeze feet, but should be fast

2 x 150 swim free br3 or 4/2- as above, get time

Check HR then out & back easy

If there is time (may only get 2)...

4 x 150 @ 2:45-

  odds, 75 kick free max effort/:10 rest/3 x 25 kick max effort @ :10 rest (get time

  evens, 3 x 25 kick wbds max effort (get time) @ :10 rest/75 kick free w/bds for time- can 

     you match 3 x 25 time within :03-04 seconds?!?

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at SPORT FAIR. Have a great day!

Sunday, December 1, 2024- written for LCM @ St. James

1 x 600- 300/200/100

1:00 rest

With fins:

16 x 50 in sets of 4 as follows-

1- drill @ 1:00

2- swim 25m (build)/25m drill @ 1:00

3- swim 35m max effort/15m fast udk @ 1:00

4- all kick @ :40- go "afaycg" udk, once you break out go free kick on back w/arms pointed UP

No rest between rounds of 4

Go 2 rds free/2 rds MRS no free

Check HR after #16, then out & back easy

12 x 100 in sets of 4:

1- swim free br3 or 4/2, go smooth & long then add kick (by 50's) @ 1:30

2- 50 swim free br3 or 4/2, then 15m max effort/35m dps in MRS @ 1:45

3- 50 swim free br3 or 4/2, then 25m max effort/25m dps in MRS @ 1:45

4- 50 swim free br3 or 4/2, HAND TOUCH at the 50 (go on a :00 or a :05), then 50 max effort MRS

Check HR after #4, then out & back easy @ 1:30 (from the 1:45 on last 100)

MRS is no free, can change MRS after 2nd rd of 4 x 100

Finish up with...

AMRAP:

50 FAD- 25m max effort/25 drill @ 1:00

50 swim free br3 or 4/2 in 2nd gear @ 1:00

50 FAD for time (same stroke as 1st 50 FAD) @ 1:00

50 easy choice @ 1:30

Change strokes for the "FAD" if you'd liek from round to round

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. Regular schedule this week through Thursday, then the meet- get excited to race at Sport Fair this weekend. Have a great day!

Saturday, November 30, 2024- written for SCY (2 hrs @ GMU for Sr Blue/SrP)

1 x 600- 300/200/100

1:00 rest

The water is still a little on the cool side, so we're going to keep it moving this morning...

6 x 150 @ :10 rest:

  odds, 50 drill/25 kick on back, then 25 swim build/50 kick wbds- desc the 50 kick 1-3

  evens, straight swim free desc 1-3, focus on pulling w/correct ("bottom") arm off the turns

Check HR, then everybody together:

12 x 25 in sets of 3-

  1- drill @ :30

  2- swim build to race pace @ :25

  3- sprint your face off 15y ("syfo")/fast udk 10y @ :25

2 rds in MRS no free, 2 rds choice (same stroke for those 6 x 25)

Check HR, then 50 easy

1:00 rest

One time through:

4 x 50 swim strong/even free br3 or 4/2 @ :45 (SrP @ :50)

4 x 75 sw-dr-sw faster (by 25's) in MRS no free @ 1:15 (SrP @ 1:20)

4 x 50 swim stronger/still even free br3 or 4/2 @ :40 (SrP @ :45)

4 x 75 swim @ 1:20-

  25 max effort in MRS (no free)

  25 drill (same stroke as 1st 25)

  25 fast kick udk on stomach

Check HR then 50 easy

Two options today:

DISTANCE-

3 times through:

  2 x 100 swim @ 1:25- go 50 smooth & long/50 add kick & change gears

  After #2, take :10 extra rest (so going on the top for...)

  4* x 75 swim at goal pace (pick one pace, stick with it) @ 1:10 (*add 1 x 75 in each round)

  Check HR after last 75, then out & back easy @ 1:00

  1 x 50 swim max effort @ 1:00

  1 x 350 swim free as follows-

    Rd 1, go 150 fast/200 cruise

    Rd 2, go 200 fast/150 cruise

    Rd 3, race entire 350 for time

Check HR after each round, then 50 easy

STROKE GROUP-

4 rounds of:

  1 x 100 @ 2:00- 25 kick build/50 drill/25 skulling

  4 x 50 swim at 200 goal pace @ :50 (SrP @ :55)- in MRS here, no free

  Check HR, then right into...

  1 x 25 choice @ 1:00- down to the starting end, get out for...

  1 x 75 swim from a dive ("FAD") max effort- same stroke as 50's gp @ 1:30

No extra rest between rounds

Last round can be free

Warmdown a bit before you get out. Do some HW today, don't leave it all for Sunday Night. Tomorrow at the St. James, 10:30a-12 noon. It will be LCM. Have a great day!