Saturday, March 8, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 in sets of 6:

  1-2, fly pull free kick drill @ :35

  #3, swim fast fly @ :35

  4-5, fly pull free kick drill @ :35

  #6, fast udk on stomach (1 breath!) @ 1:00

After #18, check HR, then take fins off & continue right into...

1 x 450- each 150 is...

  odd 25's- fly pull free kick drill

  even 25's- kick choice on back, except...

    #6 (last 25 in each 150) is swim fly fast from a dive

Check HR, then 50 easy

1:00 rest

3 times through:

  7 x 50 swim-

    odds, strong/even free br3 or 4/2 @ :40

    evens, fly/free by 25's @ :50*, desc 1-3 (*3rd round @ :45, still try to desc, not JMI)

  1 x 150 swim IM-

    25 fly/50 back/50 breast/25 kick free on back

    Get time & desc 1-3

    Check HR after each round, then out & back easy

150 kick/skulling by 25's after 3rd round

1:00 rest

Finish up with...

AMRAP:

  4 x 25 in MRS @ :40/:30/:30/:40

    #1&4 are drill @ :40

    #2 is swim build @ :40

    #3 is swim max effort @ :30

  1 x 100 swim free @ 1:10 (or @ 1:15 or @ 1:20)- JMI, but nothing sloppy

  2 x 50 swim MRS (no free) at 200 goal pace @ :50*

  *every 3rd round the 50's gp are @ :10 rest

Check HR after each round

No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend at UMD. REMEMBER, no workout anywhere tomorrow (regular am workout on Monday here at GMU). Have a great day!

Friday, March 7, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

Lots going on today:

If you're racing today-

W/fins...

  24 x 25 @ :40, "the usual" in sets of 4, then warmdown

If you're racing this weekend (tomorrow or Sunday)-

W/fins...

  18 x 25 @ :35 fly drilling (2 fly pull free kick/1 swim fast), then swim easy before 2 x 25 from a dive

If you're racing next weekend/MAKO Spring Fling-

3* rounds of:

  3 x 125 swim free br3 or 4/2 @ 1:45- go 75 long & strong/50 add kick

  1 x 75 race from a dive in MRS

  50 easy

  *in 2nd round, go 2 x 125/2 x 75;

    in 3rd round, go 1 x 125/3 x 75

If there is time...

75's swim w/fins @ 1:30 desc 1-3's

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race in the upcoming meets. REMEMBER, workout this weekend is on SATURDAY ONLY, here at GMU (10:30-12p). NO WORKOUT ON SUNDAY. Have a great day!

Thursday, March 6, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

9 x 100 @ 1:40-

  odds, swim/kick by 50's, kick is w/bds; get time & desc 1-5

  evens, same stroke as odds- but go dr/k/dr/sw by 25's

Check HR after #9, then...

3x:

  4 x 25 @ :35- 

  odds, swim build

  evens, swim 15y max effort/10y fast udk

  2 x 50 swim strong/even free br3 or 4/2 @ :40- get time, avg time gets faster by round

25's are MRS (no free)/choice/no free by round

Check HR after 3rd rd, then go 50 easy

1:00 rest

Anybody racing this weekend at Jr/Sr Champs-

3 times through:

  4 x 75 @ 1:20- go swim/kick/swim faster by 25's (same stroke for the swim)

  3 x 50 swim in MRS @ :55, desc 1-3 to 200 goal pace; check HR after #3

  1 x 100 @ 2:00, go dr-k-dr-skulling by 25's

No additional rest between rounds

After 3rd round, finish up with...

With fins, 24 x 25 @ :40- "the usual" in sets of 4:

  1, swim 15y fast/10y drill

  2, swim 10y easy/15y fast

  3, all drill

  4, all swim smoking fast!

Change strokes by round of 4

Warmdown as needed after 25's before you get out.

Anybody racing in 14&O Champs or MAKOS Spring Fling-

AMRAP:

  3 x 150 swim free br3 or 4/2 @ 2:10

    1st 150, go 100 long & strong/50 add kick; 2nd 150 go 75/75; 3rd 150 go 50/100

  6 x 25 @ :30, these are in MRS (no free)

    1-2, swim at 200 set up @ :30

    3-4, swim at 200 goal pace @ :30 (in even rounds this is a single 50 gp @ :50)

    5-6, swim max effort @ :30 (in even rounds these are @ :10 rest

Check HR after last 25, then immediately go easy to the far end...

1 x 75 race from a dive (same stroke as the 25's)

1:00 rest between rounds, not more than that

DISTANCE-

AMRAP-

  1 x 250 swim free br3or 4/2- go 150 long & strong/100 add kick

  :20 rest

  3 x 50 swim at goal pace @ :50

  1 x 50 swim faster than goal pace @ 1:00

  Check HR, then right into...

  out/back easy @ 1:00

  Stay on interval for out & back & continue right into...

  1 x 150 @ 2:10- swim free br3 or 4/2, go 75 long & strong/75 add kick

  3 x 50 swim at goal pace @ :50

  1 x 75 swim faster than pace- get time

  Check HR, then easy back to the far end

1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race the next few weekends. REGULAR MORNING WORKOUT TOMORROW (FRIDAY) HERE AT GMU. Have a great day!

Tuesday, March 4, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

2x:

  8 x 25 @ :35-

    odds, stroke drill

    evens, 15y swim fast/10y drill

  3 x 50 swim/kick (by 25's) @ :55 desc 1-3 to fast (same stroke as the 25's)

  1 x 150 swim free br3 or 4/2, desc 50's 1-3 (with your kick)

Check HR, then :30 rest between rounds

Go 1st round in MRS (no free), 2nd round free (50's sw/k free in 2nd rd @ :50)

After 2nd round...

3 x 100 swim @ 1:25- go 25 MRS/75 swim free, desc 1-3 to max effort (SrP @ 1:35)

Check HR, then 1:00 rest

Anybody racing this week at Jr/Sr Champs-

4x through:

  6 x 25 @ :30- odds build, evens are 15 swim fast/10 fast udk

  1 x 75 swim fast @ 1:30- same stroke as 25's

  1 x 50 kick fast on back @ 1:00

  1 x 25 fast udk from a dive @ 1:00

Go 2 rounds free, 2 rounds in MRS (no free)

If there is time, put on fins for...

3 x 150 sw desc/3 x 75 kick desc/3 x 50 lungbuster-swim (by 25's) desc

Anybody racing in 14&U Champs or MAKO Spring Fling-

AMRAP of:

  2 x 25 drill @ :40

  1 x 75 swim free br3 or 4/2 @ :55- go 50 long & strong/25 add kick

  1* x 50 swim at 200 goal pace @ :50

  No rest between rounds

  *add 1 x 50 swim at 200 goal pace per round (all @ :50); in 4th round (4 x 50 gp), 50's @ :10 rest

After 4th round, start over again at 1 x 50, but those 50's (and 25's drill) are freestyle

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!

Monday, March 3, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

3*x:

  3 x 125 @ 2:00- go 25 kick wbds, 100 drill/swim by 25's

  1 x 75 @ 1:15- 50 swim (fast turn)/25 kick wbds

*NOTE: in 2nd rd it's 2 x 125/2 x 75, and in the 3rd rd it's 1 x 125/3 x 75

Check HR after each round, then 50 easy after 3rd rd

1:00 rest

3 times through:

  4 x 25 partner kick w/bds @ :45

  4 x 50 swim/kick @ :55, desc 1-4 to something juicy (except, #3 is @ :45)- this is MRS

  1 x 50 kick fast for time @ 1:00

  No rest between rounds, check HR after 50 kick fast

In 2nd round, the 50's sw/k are IM order (by 25's) @ :50/:50/:40/:50, desc by effort

In 3rd round, the 50's sw/k are swim free br3 or 4/2 @ :45/:45/:35/:45, desc 1-4

1:00 rest after 3rd round

Finish up with...

  1 x 100 swim free @ 1:25 (SrP @ 1:35)- go 50 long/strong, 50 add kick- get time

  1 x 100 swim free @ 1:15 (SrP @ 1:25)- same as 1st 100, but faster

  1* x 75 kick fast for time w/bds @ 2:00- goal is your 100 free best time or faster

  *add 1 x 75 in each round up to 3, then back down to 1 (5rounds total)

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

Sunday, March 2, 2025- written for LCM (Sr Blue @ StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 4x:

  1 x 50 drill @ 1:00

  1 x 50 swim 30(ish)m build to race pace, then fast udk to the end, @ 1:00

  2 x 50 kick @ :50, desc 1-2 to fast (can be on back or w/bds)

Go odd rounds free (drill & swim), even rounds no free

Check HR after 4th round, then fins off/100 easy

1:00 rest

5 times through:

  100 swim free br3 or 4/2 @ 1:40- go smooth & long/add big kick by 50's

  50 drill @ 1:00

  50 out & back @ 1:00- all fast here:

    25 race (same stroke as 50 drill)/fwd ss/25 fast udk back to the wall

Go odd rounds in MRS (no free) and even rounds choice

Check HR after 5th round, then 100 easy

1:00 rest

Rounds of 4 x 50 until 11:50a...

  1- all drill @ 1:00

  2- 25m race/25 drill (same as 1st 50) @ 1:00

  3- all race from a dive, get time

  4, easy choice back to the start end

Go odd rounds in MRS/even rounds choice (can be free)

At 11:50a...

  300 pull w/shnorkel and choice equip- go 50 ra2 la2 free drill/50 cruise

  :20 rest

  300 swim/kick by 50's- far end of the pool is FAST (fast swim into turn/fast kick off the turn)

Warmdown a bit more if needed before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!

Saturday, March 1, 2025- written for SCY

1 x 600

1:00 rest

With fins, 

16 x 50 in sets of 4:

  1-3, breast pull w/2 dolphin kicks @ :50- do flip turns

  #4, all kick fast @ :30

    25 udk on stomach

    25 kick free on back w/arms pointed up

  You'll have to hustle to make the 50 kick!

Check HR after #16, then fins off & 50 easy

1:00 rest

4 rounds of:

  3 x 25 drill in MRS (no free) @ :35

  1 x 75 swim @ 1:15, go 25 in MRS fast (same stroke as 25's drill), then 50 swim free w/big kick

  No rest between rounds

Check HR after 4th round, then 1:00 rest

4 times through:

  3 x 75 swim IM @ 1:20, desc 1-3 to about 90% (each 75 is fly/back/breast by 25's)

  2 x 100 in MRS as follows-

    25 swim at 200 setup @ :30 (fast but smooth, easy on the legs)

    50 swim at 200 goal pace @ :50

    25 swim max effort @ :30- chaos!

  1 x 75 swim IM- faster than #3 above

Check HR then 50 easy

After 2nd & 4th rounds...

1 x 350 IM race from a dive-

  75 fly/100 back/100 breast/75 free

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- don't waste your time off, we have meets coming up the next few weeks. Have a great day!