Monday, January 13, 2025- written for SCY (Sr Blue and Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40-

  25 drill/50 swim w-fast turn/25 kick on back fast udk; last 50 kick wbds, desc 1-3

Check HR, then...

3* rounds of:

  2 x 25 drill in MRS @ :35 (no free)

  2 x 25 swim in MRS @ :30- same stroke as drill

    #1, 200 set up

    #2, max effort

  2 x 25 kick w/boards @ :25- crank it up here to be under :20!

*After Rd1, 150 swim free br3 or 4/2- desc 50's 1-3 to what you can

 After Rd2, go 2 x 100 swim free br3 or 4/2 desc 1-2 @ 1:20 (SrP @ 1:30)

 After Rd3, go 3 x 75 swim free br3 or 4/2 @ 1:10 desc 1-3 to giddyup!

Check HR after each round, then out & back easy before next round

4 times through:

  6 x 25 partner kick sprints w/bds @ :40 (#3-4 on back, focus on racing the udk's)

  1 x 75 kick on back max effort- go one at a time here, :05 apart

    >target your 100 scy freestyle goal time for this 75 kick (get out after you get your time)

  After everybody has finished the 75...

  1 x 25 fast udk on stomach from a dive- as fast as you can go

Check HR after each round

With fins, finish up with...

AMRAP:

  3 x 25 @ :40

    odds, 15y swim max effort/10y easy

    #2- swim fast for time, try to be under :11 (dudes) or under :12 (ladies)

  :20 extra rest, then...

  1 x 75 swim for time (same stroke as 25's)- max effort @ 2:00

Go odd rounds free, even rounds NO FREE

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

  

Sunday, January 12, 2025- written for SCY (2:30p Sr Blue/Sr Prep @ GMU during PM meet session)

1 x 600- 300/200/100

1:00 rest

With fins & shnorkels:

  8 x 25 @ :30- odds, ra2 la2 free drill; evens, superhero free kick (max effort 15y/easy 10y)

  Shnorkels off...

  6 x 75 @ 1:15- 50 2 dolph kicks 1 breast pull drill/25 kick free on back hands pointed UP

  Fins off...50easy choice on back

1:00 rest

3 rounds of:

  3 x 50 swim back/breast by 25's (fast turns in Rd1/desc 1-3 Rd 2/all fast Rd 3)

  3 x 50 swim strong/even free br3 or 4/2 @ :40* (*gets :05 slower by round, hold FASTER avg by rd)

  No rest between rounds of 6

  Check HR after #18, then 100 easy drill/skulling by 25's in MRS (no free)

1:00 rest

12 x 100 in sets of 4's...

  1-4, 25 dolph kick w/bds, 50 swim back-breast by 25's, 25 kick free w/bds @ 1:45 (desc 1-3/4)

  5-8, swim free br3 or 4/2 @ 1:25- go smooth & long/add big kick & change gears (by 50's)

  9-12, swim/kick by 50's in MRS (no free) @ 1:45- desc 1-3/4 to max effort

Check HR, then 50 easy

1:00 rest

Finish up with...

  4 x 50 @ 1:00- swim at 200 goal pace in MRS (no free)

  :30 extra rest for out & back easy, shake out your legs

  1 x 75 RACE in MRS (same stroke as 50's goal pace)- faster than goal pace here!

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. Big week this week with a great opportunity to race in G'boro next weekend. Have a great day!

Saturday, January 11, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

4 x 50 drill/swim by 25's @ :50

4 x 50 swim/kick by 25's @ :50

4 x 50 kick w/bds @ :50, go fast/easy by 25's

:30 rest, check HR, then...

8 x 75 as follows:

  odds, swim IM @ 1:10, desc 1-4 to what you can

  evens, swim free br3 or 4/2 @ 1:00, stronger kick from 1-4

:30 rest, check HR, then...

6 x 150 swim free @ 1:50 (or @ 2:00 if necessary)-

  1-2, 100 long & strong, last 50 add kick & change gears

  3-4, 75 long & strong, 75 add kick & change gears

  5-6, swim desc 1-2 to max effort- get time & check HR

150 easy choice/skulling by 25's

1:00 rest

All pacework is mile goal pace...

2x:

  4 x 50 swim goal pace @ :40 (:45)

  1 x 75 swim faster than pace} all

    Check HR then 25 easy      } @ 2:00

2x:

  3 x 75 swim goal pace @ 1:00 (1:10)

  1 x 50 swim faster than pace} all

    Check HR then 75 easy      } @ 3:00

2x:

  2 x 100 swim mile goal pace @ 1:20 (1:30)

  1 x 75 swim faster than pace } all

    Check HR then 75 easy       } @ 3:00

After 2nd round of 100's/75, get right into...

450 pull w/choice equip- 

  Change equip by 150's if you'd like (or desc by 150's, or go 100 pull/50 drill, etc...your choice)

1:00 rest

Finish up with...

MYSTERY SET-

We wound up going a BROKEN 150 to finish up (75/50/25- all @ :10 rest)

Warmdown as needed before you get out. Enjoy your time off this weekend and get excited for next week. Have a great day!

Friday, January 10, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

For anybody racing this weekend in the MAKO Meet (and NOT at G'boro)...

Meet Warmup, then...

18 x 25 w/fins @ :35 as follows-

  1-2, fly pull free kick drill

  #3, swim fast fly

  4-5, fly pull free kick drill

  #6, fast udk on stomach

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

150 choice drill in MRS (no free)/skulling- by 25's, don't rush the skulling

1:00 rest

Finish with...

3 x 75 race from a dive in heats, go 1 free/1 MRS no free/1 IM

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. have a great day!

Anybody racing next weekend in Greensboro...

9 x 125 in sets of 3 as follows:

  1-3, all @ 2:00-

    #1, go 25 max kick wbds/100 swim smooth & long fast turns

    #2, go 75 kick IM wbds (by 25's) fast inside flags/50 swim 4th best stroke fast turn

    #3, all kick fast wbds, get time

  4-6, swim free br3 or 4/2 (or backstroke) desc 1-3 to what you can @ 1:45

  7-9, same as 1-3 above @ 2:00

Check HR, then 50 easy

1:00 rest

8 x 25 in MRS (no free)-

  odds, drill @ :40

  evens, swim at 200 setup @ :30

Check HR, then...

AMRAP-

  1 x 50 swim MRS fast turn @ 1:15 (last 15y can be drill)

  4 x 50 swim at 200 goal pace in MRS (same stroke as 1st 50) @ :50

   Check HR after #4, then 50 easy @ 1:30

  1 x 100 swim free br3 or 4/2 @ 1:15 (@ 1:20 if necessary)

  2 x 50 swim at 200 goal pace in MRS @ :10 rest (same stroke as 4 x 50), all @ 2:00

  Check HR, no additional rest between rounds

At 6:25a finish up with...

  1 x 75 race from a dive in MRS

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend in G'boro. Watch your email for updates on workout this weekend (likely on Sunday due to the MAKO Meet here at GMU this weekend). Have a great day!

Thursday, January 9, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

With boards, 2x:

  2 x 50 drill/kick on back @ :55

  2 x 25 kick w/bds @ :30- go 1/2 blast 1/2 easy

  2 x 75 @ 1:10- dr/sw/dr by 25's (build the swim

  2 x 50 kick w/bds desc 1-2 @ :55

  1 x 100 @ 1:30- 25 drill/50 swim (fast-easy by 25's)/25 fast udk

  2 x 25 kick max effort @ :10 rest (all @ 1:30)

  No rest between rounds

  Go drill & swim freestyle in 1st round, no freestyle in 2nd round

Check HR after each rd

After 2nd rd...

3 times through:

2 x 50* swim free br3 or 4/2 @ :40

1 x 75 swim IM (by 25's) @ 1:10

1 x 25 race max effort free @ :15

Check HR after each rd, then out/back easy

*50's in 1st rd are gp + :01/2nd rd are at gp/3rd rd are desc 1-2 to max effort

After 3rd rd...

300 pull free choice equip, figure out avg time for 125's of 500 free goal time

1:00 rest

Rounds of 125's as follows:

  Odds, cruise free @ 1:45 (guy's under 1:20, ladies under 1:25)

  Evens- BROKEN, need to be at or faster than avg 125 split of 500 goal time

    Everybody needs to go that time (at/faster than 125 goal split) four times

    We'll go up to six rounds for you to go that split (4x)

  Evens go like this:

  -50 swim at 500 goal pace

   :10 rest

  -75 swim faster than 500 goal pace

After you've gone your 125 split 4x (or, you've done 6 rounds)...

  450 pull free w/choice equip, desc 150's to what you can

1:00 rest

Finish with:

MYSTERY SET*-

*If you went your 125 split in 4 rounds ("4 tries")...

   1 x 125 RACE from a dive in heats

*If you needed all 6 rounds to go your 125 (or didn't get to 4)...

   BROKEN 125 from a dive: 50/25/50, all @ :10 rest

Warmdown as needed before you get out. Take good care of yourselves today away from the pool and get excited for the 6 x 100 tomorrow. REMEMBER, Saturday Morning is 6-8a due to the meet here. Have a great day!

Thursday, January 9, 2025- written for SCY (Sr Blue & Sr Prep with Logan & EC)

1 x 600- 300/200/100

1:00 rest

2 times through:

  4 x 75 @ 1:15- 25 catchup free drill/50 choice drill in MRS (no free)

  3 x 50 swim/kick by 25's desc 1-3 @ :50 (free in 1st rd, MRS in 2nd rd)

  No rest between rounds

  Check HR after 2nd round, then go 150 easy kick/skulling by 25's

5 rounds:

  1 x 125 swim free br3 or 4/2 @ 1:45 (SrP @ 1:50)

  1 x 125 swim free br3 or 4/2 @ 1:40* (SrP @ 1:45*)

  1 x 75 swim IM (no free) @ 1:20- smooth long strokes

  1 x 75 swim IM @ 1:00- this is fast!

  4 x 25 race @ :40 in MRS (no free)- all the same stroke, max effort (@ :10 rest in even rounds)

1:00 rest between rounds, check HR

*the 2nd 125 gets :05 faster by round (so 5th round @ 1:20 or 1:25

1:00 rest between rounds, check HR

After 5th round...

  100 easy drill/kick/drill/skulling by 25's

  1 x 75 race IM from a dive

Warmdown a bit before you get out. Do some HW today and offer to help around the house. Tomorrow will be a Race Day set after our Meet Warmup. Have a great day!

Wednesday, January 8, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

With fins, 3 rounds of:

  3 x 25 drill @ :30

  1 x 25 kick fast on back @ :20

  2 x 25 drill @ :30

  1 x 50 kick fast- go 25 udk, 25 on back with arms pointed up, all @ 1:00

No rest between rounds

Go free/no free/choice by round for the 25's drilling

After 3rd round, check HR then take fins off

18 x 50 in sets of 6 as follows:

  1-3, swim IM by 25's @ :45, focus on FAST in/out of the turns

  4-5, swim/kick by 25's @ :50, desc 1-2 (no free)

  #6- swim free with BIG kick @ :40/:35/:30 (by round

No rest between rounds, check HR after #18, then get right into...

150 fist free drill/choice skulling by 25's- don't rush the skulling

1:00 rest

3 times through:

(everything @ :20 rest)

  3 x 400 swim free- go 200 smooth & strong/200 add kick; desc 2nd 200 1-3 to legit

  1 x 150 swim free fast, get time

Check HR then 50 easy between rounds

1:00 rest after 50 easy

Warmdown as needed before you get out. Regular schedule tomorrow afternoon. Have a great day!