Wednesday, January 8, 2025- written for SCY (special schedule at StJ for Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

Crowded today/not a lot of space, so we'll warmup and get to goal pace 50's (alternating groups)

With shnorkels, 2 rounds of:

  12 x 25 @ :50-\

    odds, surface kick (freestyle)- 10y max/15y smooth but firm

    evens- ra2 la2 free drill

  1 x 300 swim (no shnorkels in Rd2)-

    odd 25's- fast INTO turns

    even 25's- fast OUT of turns

1:00 rest between rounds

In 2nd round, even 25's drill are in MRS (no free), and 300 is swim MRS/free by 25's (fast into turn)

Check HR, then 150 drill/skulling by 25's after 2nd round

Goal pace 50's, alternating by groups-

AMRAP*:

  4 x 50 swim at 200 goal pace @ :50 (MRS, not free)

  Check HR/50 easy

*after even rounds...

  Extra :30 rest, then-

  2 x 25 race max effort @ :10 rest, get time (should be faster than gp)

Warmdown a bit before you get out. Thank your parents for getting you to workout- and the StJ staff for allowing us to train here this week. Watch your email for updates on tomorrow's workout schedule. Have a great day!

Tuesday, January 7, 2025- written for SCY (12 noon @ StJ for Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

 18 x 25 in sets of 6 as follows-

  1-2, choice backstroke drill @ :30

   #3, fast dolphin kick on side @ :30- at the surface, not udk

  4-5, fly pull free kick drill @ :30

   #6, fast udk on stomach @ 1:00

  No rest between rounds of 6

  Check HR after #18, then take fins off and go 100 easy kick/drill by 25's

1:00 rest

6* rounds of:

  1 x 75 @ 1:15- 50 swim backstroke (IM tempo), 25 swim breaststroke (big kick)

  1 x 100 @ 1:30- swim 25 fly (build to fast turn), 75 backstroke (50 IM tempo, last 25 add kick)

  1 x 25 swim freestyle from a dive @ 1:00- recklessly fast, think "finishing speed" here

  No rest between rounds, except...

*after 3rd round- 3 x 100 swim freestyle br3 or 4/2 @ 1:25- strong & even by 25's here

*after 6th round- 5 x 100 swim free br3 or 4/2 @ 1:25- go 50 smooth & long, then 50 w/overkick

Check HR after 100's, then 50 easy

With kickboards, finish up with...

Partner kick 25's as follows:

  In groups of 3- 

  The slowest kicker of the group of 3 pushes off first

  The other two partners push off :02 behind the first partner, trying to catch the 1st partner

 The second group of 3 in each lane pushes off the same way, :10 behind the very first partner

We'll repeat this until 1:25p; then...

Finish up with:

1 x 50 kick w/boards max effort- this is back to one group at a time, :05 apart

Warmdown a bit before you get out. Do some HW today, offer to help around the house and watch your email for updates on tomorrow's workout schedule. Have a great day!

Sunday, January 5, 2025- written for SCY (on your own due to possible snow tomorrow)

1 x 600- 300/200/100

1:00 rest

If there's no pace clock where you go to swim, just count off :10 rest throughout the workout...

With fins:

  4 x 50 @ :55- ra2 la2 free drill/dolph kick on side by 25's

  8 x 25 @ :30- breast pull w/free kick drill

  4 x 75 @ 1:15- 25 drill choice in MRS (no free), 25 swim build (same as drill), 25 fast surface kick

Check HR, then take fins off and go an easy 50

1:00 rest

9 x 100 in sets of 3:

  1-3, 25 swim MRS build to fast turn, then 75 smooth & long free @ 1:25, desc 1-3

  4-6, 75 swim strong & even free, 25 kick free on back @ 1:25, desc 1-3

  7-9, 75 swim IM, 25 kick free on back @ 1:30, desc 1-3

Check HR, then...

3 x 350 @ :20 rest-

  1, swim free, go 200 smooth & strong/150 big kick- get time

  2- pull free w/shnorkel & choice equip- think about steady head position/even hip rotation/long stroke

  3- swim free as above (#1), but faster

Check HR, then 1:00 rest

Finish up with...

  24 x 50 in sets of 8-

  1-4, swim strong/even free @ :40

  5-8, swim IM order by 25's @ 50*, work on fast turns throughout

  *the IM 50's get :05 faster by round (so 2nd time through go @ :45, then 3rd time through @ :40

  *take :20 rest before last 4 x 50 if needed

Warmdown a bit before you get out and thank your parents for getting you to a pool. Watch your email this afternoon/tonight for updates on potential closure/schedule changes tomorrow. Have a great day!

Friday, January 3, 2025- written for SCY (Sr Blue & Sr Prep @ StJ)

Meet Warmup, then...

Anybody racing the mile tomorrow at the Distance Meet does the following...

3 rounds of:

  1 x 150 swim free @ 2:30- go 100 long & strong, then add big kick for the last 50

  4 x 50 swim at mile goal pace @ :50

  Check HR, then...

  100 easy- 25 kick/50 drill/25 skulling

  1:00 rest between rounds

Everybody else goes the following:

5 x 100 from a dive in heats (2 groups per heat, :10 apart) in MRS, keep track of your times!

  1- go 75 swim/:10 rest/25 swim

  2- go 50 swim/:10 rest/50 swim

  3- go 25 swim/:10 rest/75 swim

  4- this one you get :20 rest- go 25 swim/:10 rest/50 swim/:10 rest/25 swim

  5- straight race, yo!

Warmdown a bit before you get out. For anybody racing the mile tomorrow, watch your email for updates from the Meet Director (heat sheets, start times, etc...). Plan on getting here one hour before your scheduled heat. For everybody else, NO WORKOUTS this weekend, and be sure to check your email about Monday Morning workout (due to the weather). I'll post a workout on Sunday for anybody who wants to get a swim in (on your own). Have a great day!

Thursday, January 2, 2025- written for SCY (GMU distance crew- 500 work)

300/200

1:00 rest

With fins & shnorkel...

  6 x 75 @ 1:10- 25 surface kick (arms in "Y" position), 50 ra2 la2 free kick

  Fins off & get right into...

  150 skulling/swim free- build the swim

  Check HR, shnorkel off

With fins:

  6 x 75 @ 1:10- 50 choice drill (no free), 25 fast udk on stomach

  :30 rest, check HR & take fins off, then continue right into...

   9 x 50 in sets of 3-

    1-2, swim no free (build to fast turn)/smooth choice (can be swim free) @ :45

    #3- swim giddyup free @ :30 (or @ :35 if needed)

    Check HR after #9 then 50 easy

1:00 rest

3 rounds of:

  2 x 125 @ 1:30 (1:40)- 75 smooth & strong/50 add kick & change gears

  4 x 50 swim at 500 goal pace @ :40 (3rd round these are @ :10 rest)

  Check HR after #4, then...

  1 x 75 race faster than goal pace- get time

  Check HR then 75 easy

  1:00 rest between rounds; after 3rd round...

1 x 450 pull free w/shnorkel & choice equip- desc 150's to what you can

1:00 rest

Finish up with..

MYSTERY SET-

  Today we went a BROKEN 250 as follows:

    125 from a dive- need to be as fast as possible, faster than goal pace

    :20 rest

    75 from a push- at least as fast as goal pace

    :15 rest

    50 from a push, finishing speed here!

    Check HR

Warmdown as needed before you get out. Regular lift tomorrow morning at the Fieldhouse, but the AFC is closed, so no swim until Saturday Morning (8a). Enjoy your time off, but take good care of yourselves away from the pool. Have a great day!

Thursday, January 2, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 25 streamlined kick on back, 50 fist free drill br3

4 x 50 kick w/boards @ 1:00- desc 1-3/hold for #4

4 x 75 @ 1:20- 25 dolph kick on side, 50 choice drill MRS (no free)

4 x 50 kick w/boards @ :55- desc 1-3/4

4 x 75 in MRS (no free) @ 1:15- go swim/kick/swim faster by 25's

4 x 50 kick w/bds @ :50- desc 1-3/4 if possible, otherwise, hustle to make the interval

Check HR, then 50 easy

2 rounds of:

  2x{2 x 25 kick fast w/bds @ :35

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

      {2 x 50 kick fast w/bds @ :10 rest (all @ 2:10)

      {1 x 100 kick fast on back @ 2:00- goal is faster than 2 x 50's addup time (+:01)

      {After 2nd time through, continue right into...

  1 x 300 swim free br3 or 4/2 (or backstroke), desc 100's 1-3 to giddyup (hand touch at 200)

1:00 rest after each 100.

In MRS, finish up with AMRAP of...

  4 x 50 swim at 200 goal pace @ :50 (SrP @ :55)

  out & back easy @ 1:00

  3 x 50 swim at 200 gp @ :45 (:50)

  out/back easy @ 1:00

  2 x 50 swim at 200 gp @ :10 rest

  Check HR, then 50 easy

Warmdown a bit before you get out. Thank your parents for getting you to workout this morning and offer to help around the house. Tomorrow morning we're out at StJ, 9:30-11a. Have a great day!

Tuesday, December 31, 2024- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

  8 x 25 breast pull w/free kick @ :35 (#'s 4&8 are fast udk on stomach @ :35)

  6 x 75 @ 1:20- 2 dolph kicks 1 breast pull, desc 1-3, with flipturns

  Check HR, then take fins off & get right into...

250- odd 50's choice backstroke drill/even 50's kick on back (fast/easy by 25's)

1:00 rest

3 times through:

  (You go 4 x 100 then (2x) 2 x 50/1 x 25/1 x 75- that's all one set, go 3 rounds...)

  4 x 100 w/shnorkels @ 1:40- 

    1- 25 surface kick/75 swim freestyle smooth & long (last 25 overkick)

    2- 25 swim free/25 surface kick/50 swim free (last 25 overkick)

    3- 50 swim free/25 surface kick/25 swim free (last 25 surface kick

    4- 75 swim smooth & long free/25 surface kick (that last 25 is overkick!)

  Check HR after #4, then :20 extra rest before...

  2x{2 x 50 swim back/breast by 25's @ :50, desc 1-2 ("IM style")

      {1 x 25 swim max effort breaststroke @ :30- trying to be better than :16 here

      {1 x 75 @ 1:30 swim free br3 or 4/2 with big fat kick- think "finishing speed" here!

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

After 3rd set, 150 drill/skulling by 25's in MRS (no free)

(I had goal pace 50's planned until the end of workout, but we wound up losing our lanes after 90 minutes)

Warmdown a bit before you get out. Do some homework today & offer to help around the house. Thursday we're back at GMU right at 5a. Have a great day!