Monday, March 17, 2025- written for SCY @ StJ (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20-

  1-2, drill/kick/drill by 25's

  3-4, kick/swim/kick by 25's

Go 1-4 free, 5-8 no free (one stroke only)

1:00 rest, check HR

ANYBODY WHO RACED AT 14&U CHAMPS...

  Swimdown from the meet: 20/12/10, all @ 2:00 rest

  Then we'll start our "best/least-best/differently or better" talks

Everybody else...

3 rounds each:

  1 x 75 @ 1:20- 25 dolph kick w/bds, 50 swim long & strong free br3 or 4/2

  1 x 25 kick free max effort w/bds @ :40*

  *25 kick is @ :30 in 2nd rd and @ :20 in 3rd rd

  No rest between rounds, check HR after 3rd rd

  1 x 125 pull free w/shnorkel & buoy (pads if you'd like) @ 1:50- go 75 cruise/50 increase tempo

  1 x 75 kick free w/face in water (hold buoy out front) @ 1:30- get time, desc 1-3

  No rest between rounds, check HR after 3rd rd

  1 x 125 swim free w/shnorkel @ 1:40- 75 cruise/50 add kick & change gears

  3 x 25* fast "superhero" kick @ :45/:35/:25- by 25's

  *25's kick in 2nd rd are @ :40/:30/:20 and in 3rd rd they're @ :35/:25/:15

  No rest between rounds, check HR after 3rd rd

150 easy drill/skulling by 25's

1:00 rest

Until 6:30a, finish up with...

4 x 25 partner kick sprint @ :40 (change kick with each round, but all fast)

One at a time for...

1 x 50 swim fast in MRS, no free @ 1:00

No rest between rounds, check HR after each 50 swim

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend at the MAKO meet. Watch your email for schedule updates regarding workouts the rest of the week. Have a great day!

Sunday, March 16, 2025- written for LCM @ StJ (Sr Blue w/Heather)

1 x 600- 300/200/100

1:00 rest

50's are w/fins, 100's are withOUT fins...

6 x 50 @ 1:00-

  odds, ra2 la2 free drill

  evens, swim 35m free (build), 15m fast udk

2 x 100 swim free br3 or 4/2 @ 1:40, desc 1-2 to what you can

6 x 50 @ 1:00-

  odds, drill in MRS (no free)

  evens, kick on back desc 1-3

2 x 100 swim free/MRS by 50's @ 1:40, desc 1-2

6 x 50-

  odds, kick fast on back @ :50- as far as you can UDK on stomach

  evens, swim fast to 25m, then drill 25m (all in MRS, no free) @ 1:00

2 x 100 swim/kick by 50's in MRS (no free), desc 1-2 @ 1:50 (@ 2:00 if needed for breaststroke)

1:00 rest, check HR

4 rounds of:

  2 x 150 @ 2:20 pull free w/shnorkel & buoy, paddles if you'd like, desc 1-2

  3* x 50 swim in MRS @ 1:00, desc 1-3 to 200 goal pace

  *add 1 x 50 gp in each rd; so 2nd rd is desc 1-3 to gp, hold for #4 gp; 3rd rd is desc to gp, hold 4-5

No rest between rounds, check HR after last 50 in each round

With fins, finish up with...

AMRAP of:

6 x 50-

  odds, kick on back FAST @ :50

  evens, swim @ 1:10 desc 1-3 to max effort

Go free/MRS no free/choice (only one stroke) by rounds of 6

Warmdown a bit before you get out. Do an excellent job with your HW & make sure you're ready for the week ahead at school. Be sure to thank Heather for running workout today, watch your email for updates on the schedule this week. Have a great day!

Saturday, March 15, 2025- written for SCY (SR Blue @ GMU w/Heather)

1 x 600- 300/200/100

1:00 rest

4 x 100 @ 1:40- go drill/kick on back by 50's, no free (4 fast udk's throughout)

6 x 25 odds & evens-

  odds, choice backstroke drill @ :35

  evens, kick fast on back @ :25

3 x 100 @ 1:30- go swim/kick by 50's desc 1-3, same stroke as 1st 4 x 100

12 x 25 in sets of 4:

  1-4, swim 15y fast/10y drill (same stroke)

  5-8, all kick choice on stomach (superhero style), but 15y fast udk

  9-12, swim choice (one stroke only) desc 1-4 @ :25

Check HR, then 50 easy

1:00 rest

8 x 25 drill in MRS (no free) @ :35, #'s 3/5/7 are swim fast breakout/fast to 15y/max effort by 25's

:30 rest, get ready...

5 times through:

  1 x 250 swim free br3 or 4/2 (can be backstroke by "special dispensation")

  1* x 75 swim fast backstroke @ 1:10 (can be @ 1:15 if needed); breast/fly go @ 1:20, get time

  No rest between rounds

  *add 1 x 75 each round up to 3 x 75 (go 3 x 75 just once), then back down to 1 x 75

Check HR after 75's

After 5th round...

1 x 300 easy choice pull/drill/kick, however you'd like- but nothing sloppy & keep moving

1:00 rest

3 x 125 swim backstroke desc 1-3 to max effort @ 2:00 

  (breaststrokers & flyers can go w/fins, OR go 75's w/OUT fins, all @ the same 2:00 desc to fast)

Warmdown a bit before you get out & enjoy your day off tomorrow. Be sure to thank Heather for running workout & do an excellent job with your HW this weekend. Regular schedule back at GMU on Monday, big week next week. Have a great day!

Friday, March 14, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we got into two rounds** of the following:

3 x 75 @ 3:00 race from a dive- all in MRS (no free)

  *get each time & figure avg time

After #3...

5 minutes active recovery; double avg time from 75's (for 150 time)

1:00 rest, then...

1 x 150 race from a dive- can you be within :02 of your 75 avg (x2)?

5 minutes active recovery

1:00 rest

3 x 75 @ 3:00 race from a dive- same stroke as above, get time/figure avg & double it (for 150 time)

5 minutes active recovery

1:00 rest

BROKEN 150: 3 x 50 race @ :10 rest (same stroke as 3 x 75)

  1st 50 from a dive, 2nd & 3rd from a push

  Can you be faster than your 75 avg (x2)?

5 minutes active recovery

1:00 rest

**2nd round can be free

Warmdown a bit before you get out. Do an excellent job in school today & remember, workout tomorrow is here at GMU (10:30a-12:15p); NO WORKOUT ON SUNDAY. Have a great day!

Thursday, March 13, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

For anybody racing this weekend (14&U @ UMD)-

Meet Warmup

1:00 rest

18 x 50 in sets of 6 as follows:

  1- drill @ 1:10

  2-3, sw/k by 25's desc 1-2 @ :50 (same stroke as 1st 50 drill)

  #4, 2 x 25 kick w/bds @ :40 (1st 25 is 10y fast/15y easy; 2nd 25 is 15y fast/10y easy)

  5-6, swim free br3 or 4/2 @ :40 (#5 is cruise/not sloppy, #6 is strong/even)

Change strokes on #'s 1-3 by round

Check HR after #18, then 100 easy choice

1:00 rest

With fins, finish up with...

  24 x 25 @ :40- "the usual" in sets of 4 (odd rounds of four are free, even rounds no free)

Fins off, work on starts before you go.

Get excited to race this weekend at UMD!!

Everybody else...

12 x 75 in sets of 4:

  1-2, kick/drill/kick faster by 25's @ 1:20

  3-4, 25 kick w/bds, 50 swim @ 1:10, desc these 1-2; same stroke as 1st 2 x 75

Go free/MRS no free/choice (one stroke) by 4's

1:00 rest, check HR

3 rounds:

  3* x 50 swim IM order by 25's @ :50- fast turns throughout (*add 1 x 50 free to each round, @ :40)

  1 x 75 @ 1:20 in MRS- swim/kick/swim faster by 25's, check HR

  1 x 125* swim free br3 or 4/2- get time & check HR @ 1:35/1:25/1:15 by round)

  No extra rest between rounds

Check HR, then 50 easy after 3rd round

4++ times through:

  4 x 50 swim at 2nd 50 split of 100 goal time @ :50* in MRS (*gets :05 slower per round)

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

  1 x 50 kick fast for time w/boards @ 1:10 (add 1 x 50 kick per round)- get time

  Check HR after each round, then 50 easy 

++in 4th round, instead of 4 x 50 kick @ 1:10, we'll go a straight 150 kick for time

No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at UMD. REGULAR WORKOUT TOMORROW MORNING HERE AT GMU. Have a great day!

Tuesday, March 11, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:40/1:30- 

  odds, dr-k-dr-skulling by 25's

  evens, swim/kick by 50's- get time & desc 1-3

Check HR

1:00 rest

4 times through:

  4 x 25-

    1-2, drill @ :35

    #3, swim build to race pace @ :35

    #4, from a dive- fast udk to 15y then max effort to the wall

  2 x 50 swim/kick by 25's @ :50, desc 1-2 (same stroke as 25's)

  1 x 150 swim free br3 or 4/2; by round...

    1st rd, desc 50's 1-3

    2nd rd, go 75 long & strong/75 add kick

    3rd/4th rds- swim fast, get time

Go 1st 2 rounds (25's/50's sw-k) in MRS, rds 3&4 in MRS

1:00 rest between rounds

Pace Work-

4 rounds:

  1 x 50 @ 1:30- skulling/drill by 25's

  1 x 75 swim free br3 or 4/2 @ :55 (SrP @ 1:00)

  1 x 25 swim in MRS from a dive @ 1:00- fast breakout & max effort to 20y, then easy

  7* x 50 swim MRS @ :50 (SrP @ :55), these are different by round-

    Rd1, odd 50's cruise/even 50's at 200 goal pace

    Rd2, go 6 x 50: 2 cruise/2 at 200 gp/2 at max effort @ :10 rest

    Rd3, go 5 x 50: 2 at 200 gp/1 drill/2 swim max effort @ :10 rest

    Rd4, go 4 x 50 all swim at 200 gp (if you'd prefer :10 rest instead of :50, say so)

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

After 4th round...

1 x 125 easy choice, then...

MYSTERY SET

  Today we finished up with a single 75 race from a dive (can be your choice)

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off. Regular workout on Thursday and Friday (Check email for weekend schedule if you're not in the meet at UMD). Have a great day!

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

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20- go dr/k/dr by 25's, except #4/#8 are 3 x 25 swim @ :10 rest, desc to fast

  Go 1-4 free, 5-8 in MRS (no free)

150 kick on back/skulling by 25's

1:00 rest

Anybody who raced this past weekend...

20/12/10 swimdown from the meet- all @ 2:00 rest

  Start thinking about your "best/least-best/differently or better" talk for tomorrow

Finish up with your choice: 

  a) partner kick 25's w/boards- go 4 tombstone style and 4 choice

  b) 20 x 25 @ :40- "the usual" in sets of 4 w/fins

Everybody else...

6 times through:

  4 x 25 partner kick w/bds @ :40- go free k/fwd ss/dolph k, all fast; trade bds w/partner @ fwd ss

  2 x 75 swim free br3 or 4/2-

    #1 @ :55- go 50 long & strong/25 add kick, get time

    #2 @ 1:05- go 25 long & strong/50 add kick, faster than #1

  1 x 75* kick fast for time w/bds @ 2:00- get time, goal is to be faster than 100 free scy best time

  *in 3rd & 6th rounds, the 75 kick is 3 x 25 kick fast @ :10 rest, max effort

Check HR after each round, then out & back easy if you'd like

With fins, finish up with...

75's swim desc 1-3 @ 1:10/1:20/1:00- by 75's

Go 3 free, 3 no free, 3 choice

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