Tuesday, December 10, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

2 times through:

  75 drill/kick/drill by25's @ 1:05

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

  75 swim/kick/swim by 25's @ :55

  125 @ 2:00- alternate kick/swim by 25's, 25's kick desc to max effort (1-3)

  No additional rest between rounds

  Go free in 1st round, no free in 2nd round

Check HR after 2nd round, then...

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

 25 swim recklessly fast @ :15

4 x 50 swim s/e @ :40- hold faster avg (than previous 3 x 50)

 25 swim recklessly fast @ :15

5 x 50 swim s/e free @ :40- fastest avg of the day

Check HR, then 50 easy

All goal pace is at mile pace...

4x:

  100 cruise free @ 1:10

  100 free @ 1:10- cruise/add kick by 50's

  2 x 50 swim at goal pace @ :10 rest (all @ 1:20)

No rest between rounds

After 4th round, check HR then...

  300 pull free w/shnorkel & choice equip

Check HR again, then 1:00 rest

3x:

  4 x 75 swim at gp @ 1:00 (1:05)

  1 x 75 swim faster than gp ("ftp")} all @ 3:30 

  125 alternate drill & kick by 25's }

No extra rest between rounds

After 3rd round check HR, then...

  450 pull free w/shnorkel & choice equip

Check HR again, then 1:00 rest

2x:

  3 x 50 swim @ :45- go 200 setup/add kick by 25's

  3 x 50 swim @ :40 at mile gp 

    :10 extra rest

  3 x 50 faster than gp @ :10 rest, get time

  Check HR after each round, then 50 easy

After 2nd rd...

  150 drill/choice by 25's

1:00 rest

If there is time...

1 x 150 race from a dive

Warmdown as needed before you go. Make sure you're ready for your exams- use your time wisely this week and take good care of yourselves away from the pool. Regular workout schedule this week if your exam schedule allows for it. Have a great day!

Tuesday, December 10, 2024- written for SCY (GMU non-IM 200 group)

300/200

1:00 rest

With fins, 3x:

  2 x 25 drill @ :30

  2 x 25 fast udk @ :30

  2 x 25 swim build to RACE @ :20

  2 x 25 kick fast @ :20- max effort here

  :10 extra rest (drop boards)

  1 x 50 swim RACE @ 1:00

No extra rest between rounds

Go free/no free/choice by round

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

150 kick on back (build)/choice by 25's

1:00 rest

3 total rounds:

1 x 100 drill/choice @ 1:30

 3x {75 cruise free @ 1:00

      {50 strong free @ :40- gp + :01

      {25 race max effort free @ :30

   In the 2nd rd, go 50/50/50 (instead of 75/50/25)

   In the 3rd rd, go 25/50/75 (so the 75 at the end of the 3rd rd is max effort)

Check HR after last swim max effort, then...

300 swim/kick/choice by 100's

1:00 rest between rounds

Go free/no free/choice by round

After 3rd total round, in heats we'll finish up with...

2 x 25 swim @ :25- "200 set up"

2 x 50 swim at 200 goal pace @ :40

  :20 rest, get up on the blocks...

100 race from a dive, goal is 2nd 100 split of 200 goal time

Warmdown a bit before you get out. Be sure to use your time wisely on "Reading Day." Regular schedule this week if your exam schedule allows for it. Have a great day!

Tuesday, December 10, 2024- written for SCY (Sr Blue & Sr Prep with Logan and EC)

1 x 600- 300/200/100

1:00 rest

With fins, 4 times through:

  2 x 50 drill @ :55

  1 x 25 kick fast udk on stomach @ :30

  1 x 25 kick free on back w/arms pointed UP @ :30

For the drilling, go 2 rds free and 2 rds no free

Check HR after 4th round

After 4th round, take fins off and go 150 drill/skulling by 25's

1:00 rest

3x:

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

  1 x 75 race free br3 or 4/2 @ :45 (SrP @ :50)- you'll have to hustle to make this interval here!

  Check HR & get time after 75, then 25 easy choice

50's are swim free/swim IM order by 25's/sw-k by 25's no free, BY ROUND

Go 75 easy drill/choice/drill by 25's after 3rd rd, then 1:00 rest

9 x 100 in sets of 3's as follows:

  1- swim/k by 50's in MRS (no free)  @ 1:40 (1:50)

  2- swim IM, last 25 is kick free on back @ 1:40 (1:50)

  3- swim free br3 or 4/2 @ 1:20 (1:30)- go 50 smooth/50 biggest kick possible

No rest between rounds of 3

Check HR after last round, then 50 easy choice

With fins, finish up with...

AMRAP:

  3 x 175 @ 2:40 desc 1-3's as follows-

    #1-2, 100 kick on back/75 swim free (or back), desc these 1-2

    #3- straight swim free FAST for time, should be faster than 200 scy goal time

No rest between rounds of 3

Warmdown a bit before you get out. Do an excellent job in school today and get excited for our next stretch of training or the meet this weekend. Have a great day!

Monday, December 9, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

With boards, 2x:

  {4 x 75 @ 1:05- 25 kick wbds, 50 drill

  {2 x 125 @ 1:50- 50 swim/25 kick on back (half udk)/50 swim faster

   Go 1st rd free, 2nd rd no free

Check HR after 2nd rd, then 50 easy

3 times through:

  4 x 50 swim/kick by 25's @ :50*- all fast

  :15 extra rest

  75 swim @ :50*, make interval

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

No rest between rounds

*3rd rd @ :45

After 3rd rd...

150 skulling/choice by 25's

1:00 rest

2 rounds of pacework:

  250 swim free br3 or 4/2 @ 3:00 (or @ 3:15)- go 100 long & strong, 100 add kick, 50 giddyup

  5 x 50 swim at goal pace @ :40, check HR after #5, then right into...

  out & back easy @ 1:00

  75 swim faster than race pace- get time/check HR then hop out for...

  25 fast udk from a dive

1:00 rest between rounds

Finish up with...

AMRAP-

400's swim free as follows:

  200 swim long & strong

  150 swim add kick & change gears (hand touch at 200- okay)

  Go on next :00's or :05...

  50 race max effort, get time & check HR

Out & back easy between rounds

Hopefully we can get 5 or 6 of these 400's in before you have to get out.

Warmdown as needed before you get out. Make sure you're all squared away with your assignments and ready for Finals. Have a great day!

Monday, December 9, 2024- written for SCY (Sr Blue & Sr Prep, Jackson & EC)

1 x 600- 300/200/100

1:00 rest

Congrats to everybody who raced this weekend at Sport Fair

Everybody together-

12 x 75 @ 1:20 in sets of 4:

  1- 50 drill/25 kick on back

  2- 25 drill 50 kick on back

  3- kick (wbds)/swim/kick (on back) faster by 25's

  4- all kick w/bds, desc 25's 1-3 to fast

Go free/MRS (no free)/choice (only one stroke) by rounds of 4

Check HR, then...

Anybody who raced at Sport Fair...

All @ 2:00 rest-

  20 min swim (change stroke by 300's if you'd like)

  12 min pull w/shnorkel & buoy (paddles if you'd like, but only for 150 at a time- then 200 off)

  10 min kick- go 100 on back/50 wbds

Think about your "best/least-best/differently or better" talk; we'll do those after you finish the 20/12/10

Anybody racing next weekend at our MAKO Holiday Invite...

4 rounds of:

  4 x 25 kick fast w/bds @ :40, all fast, except...

    #3 is swim 50 free br3 or 4/2, also @ :40

  1 x 150 swim free or back @ 2:30- get time and desc from round to round (start smooth & long)

    #4 will be from a dive

  1 x 50 kick w/boards max effort @ 1:30- get time, who can be under :35 in all 4 rounds?!?

  No additional rest between rounds, check HR after each 50 kick

With fins, until 6:30a, finish up with...

Partner sprint 25's @ :40-

  1- 15y swim fast/10y swim dps

  2- all swim max effort- race your partner here

  3- 15y/10y as #1

  4- all fast udk on stomach- race your partner here

Change stroke (for 1-2-3) by round

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at the St James (MAKO Holiday Invite). We'll have our regular schedule all week this week, and continue with our "Best/Least-best/Differently or Better" talks throughout the week. Have a great day!

Thursday, December 5, 2024- written for SCY (GMU 2:30p group)

300 swim choice/200 kick

1:00 rest

2x:

3 x 100 @ 1:30- drill/kick wbds by 50's

4 x 75 @ 1:05- 25 kick on back (build)/50 swim fast turns (same stroke as drill on 100's)

8 x 25 as follows-

  1-2, kick fast w/bds @ :30

  3-6, all @ 2:00-

    swim desc 1-3 to fast/hold for #4, all @ :10 rest

  7-8, kick fast for time w/bds as 1 x 50

Check HR after each round, then 50 easy after 2nd round

Go 1st round free, 2nd round no free

DISTANCE-

2 rounds of:

  3 x 125 swim free @ 1:30 (1:35 if needed)

  1 x 75 swim at goal pace @ 1:00 (1:05)

  1 x 25 race max effort- get time, then back easy to start end, all @ 1:30

  2 x 125 swim free- same intervals as above

  2 x 75 swim at goal pace @ :55 (1:00)

  1 x 25 race max effort- get time, then easy back to start end, all @ 1:30

  1 x 125 swim free- as above

  3 x 75 swim goal pace @ :10 rest- all @ 3:30 (can go out & back easy after #3)

  1 x 50 race max effort free

Check HR than 50 easy

After 2nd round, 150 drill/choice by 25's, then...

MYSTERY SET

We'll go a single 175 race from a dive, trying to be faster than your 200 free goal time

"SHORTER-DISTANCE SWIMMERS"

3 rounds of:

  1 x 100 swim free @ 1:10 (1:15 if needed)- just make it ("JMI")

  4 x 25 race max effort @ :40- get avg time

  50 easy choice @ 1:30

  1 x 100 swim free- as above

  4 x 25 race max effort @ :30- get avg time (same stroke as 1st rd of 25's)

  50 easy choice @ 1:30

  1 x 100 swim free- as above

  4 x 25 race max effort @ :10 rest- get avg time (same stroke as previous 25's)

  Check HR, then...

  150 drill/choice by 25's @ 3:00

  No extra rest between rounds

After 3rd round...

MYSTERY SET-

We'll go a single 75 kick w/bds max effort, trying to be faster than your avg time for the 25's (x4)

Warmdown quick;y before you get out (out by 4p, no later). Enjoy your weekend off & take good care of yourselves away from the pool. REMEMBER, follow your teammates racing at the US Open on swimswam. Have a great day!

Thursday, December 5, 2024- written for SCY (Sr Blue & Sr Prep)

Meet Warmup, then...

With fins:

18 x 25 @ :35 in sets of 6-

  1-2, fly pull free kick drill (work on "lift & drop" to breathe)

  #3- swim fly fast

  4-5, fly pull free kick drill (same focus on the breathing)

  #6- fast udk on stomach

Check HR after #18, then take fins off and get right into...

150 kick/drill by 25's (build the kick on each 25 to max effort)

1:00 rest

Anybody racing today (1000) or 200 Backstrokers:

  16 x 50 in sets of 4-

    1-3, swim at goal pace @ :50

    #4- easy drill/choice by 25's @ 1:00

Check HR after 3rd 50 in each round

Everybody else:

15 x 50 in sets of 5-

  1-2, swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)

  3-4-5, swim IM order by 25's @ :50 (SrP @ :55)- fast turns throughout!

Check HR after #15, then 75 easy drill-kick-drill by 25's

Work on starts and 15y sprints until 6:30a

Do an excellent job in school today and get excited to race this weekend. REMEMBER, no workouts this weekend due to the Sport Fair Meet. If anybody wants to get in on your own, go ahead and do the Meet Warmup and then some half pool sprints. ALSO, THERE WILL BE REGULAR WORKOUT ON MONDAY MORNING (swimdown from the meet or our regular start to the week for those of you racing next weekend at our MAKO Meet. Have a great day!