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

1 x 600- 300/200/100

1:00 rest

2 rounds of:

  5 x 100 @ 1:40, odds are drill/kick on back by 50's; evens are sw build/50k on back/sw FAD

  5 x 75 @ 1:20- go sw/k/sw by 25's, desc 1-5 to what you can

  5 x 25 @ :40-

    #1, 20y sw/5y udk

    #2, 15y sw/10y udk

    #3, 10y sw/15y udk

    #4, 5y skulling/20y udk

    #5, all udk FAD

Go 1st round free, 2nd round no free (only one stroke in 2nd rd)

Check HR after 2nd rd, then...

150 drill/skulling by 25's 

1:00 rest

6 times through:

  75 @ 1:20, go 25kick wbds/50 sw fast turn

  75 @ 1:20, go 25kick wbds 25kick on back/25 sw fast finish

  75 @ 1:20, all kick fast for time w/bds- get time, make avg

  1 x 100 sw/kick w/bds by 50's @ 2:00- get time, desc 1-3 to max effort

No rest between rounds

Go rds 1-3 in MRS (no free), rds 4-6 choice (only one stroke)

After 6th round...

6 x 50 @ :55- go catchup free drill with overkick/choice by 25's (figure your 75k avg time)

:30 rest

MYSTERY SET

  150 kick for time w/boards- trying to be within :05 of your avg 75 kick time (x2)

Warmdown a bit before you get out. Do an excellent job in school today, regular schedule all week. Have a great day!

Friday, April 4, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson)

Meet Warmup, then...

RACE DAY!!

Quick fly drilling w/fins after the Meet Warmup...

With fins, 18 x 25 in sets of 6 (all @ :35):

  1-2, fly pull free kick drill

  #3, fast udk on stomach

  4-5, fly pull free kick drill

  #6, swim fast fly

Fins off after #18, then...

18 x 50 in sets of 6:

  1-3, swim IM order by 25's @ :50- fast turns throughout

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

  #6- all kick fast for time w/bds @ 1:20, get time

No rest between rounds of 6.

50 easy after #18, then...

RACE DAY Set-

In two groups... 

3 rounds of:

  3 x 75 swim desc 1-3 @ 1:30, #3 is fast- get time

  Take extra :30 rest after #3, then...

  BROKEN 150 as follows (same stroke as 75's)-

    3 x 50 swim @ :10 rest. 1st 50 from a dive, 2&3 from a push

    Goal for the 150 is to be as close to twice your fast 75 time as possible, if not faster

Go one round in MRS (no free), one round free and the last round IM (in that order)

Warmdown a bit before you get out. Do an excellent job in school today and remember: tomorrow workout is from 10:30a-12 noon w/Jackson here at GMU. Next week we'll be back on our regular schedule. Have a great day!

Wednesday, April 2, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:40-

  odds, kick on back/drill by 50's

  evens, 25 dolph kick wbds/50 swim fast turn/25 free kick wbds, get time & desc 1-3

Check HR after #6, then...

3 times through:

  2 x 100 swim @ 1:25-

    #1, strong/even free br3 or 4/2, get time

    #2, go 25 swim in MRS (no free)/75 swim free br3 or 4/2- go same time or faster as #1

  3 x 50 swim in MRS (no free)-

    Rd1, go @ :55 desc 1-3 to fast

    Rd2, go @ :55 swim at 200 gp

    Rd3, go @ :10 rest- all max effort

  1 x 50 kick w/bds @ 1:30- max effort here!

No additional rest between rounds

AMRAP-

Hopefully 4 rounds, at least 3...

  5 minute swim- free or back, keep track of yardage, go further each round

  1:00 rest, check HR

  3 x 75 swim (4th best stroke is no free)-

    #1 @ 1:10- 25 in 4th best stroke (fast)/50 choice

    #2 @ 1:20- 50 in 4th best stroke (fast, same as 1st 75)/25 choice

    #3 @ 1:30- all swim fast in 4th best stroke, get time

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow morning. Regular Race Day on Friday Morning with Jackson here at GMU. Have a great day!

Tuesday, April 1, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

Anybody leaving today for St. Pete's can go the Meet Warmup, then 24 x 25's @ :40, "the usual" (in 4's)

Everybody else...

With fins, 4x:

  25 drill @ :30

  25 swim 15m fast/10m udk fast @ :30

  25 drill @ :30

  50 kick on back @ :30

No rest between rounds

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

Check HR after 4th round, then take fins off

3 times through:

  3 x 75 swim desc to fast

  1 x 75 kick fast for time @ 2:00- go 25 udk (FAD)/50 kick wbds

No rest between rounds

Rd1, 75's are free @ 1:05/:55/1:05

Rd2, 75's are swim IM (no free) @ 1:10/1:00/1:10

Rd3, 75's are 25 kick on back/50 swim (no free) @ 1:15/1:05/1:15

AMRAP-

  2 x 150 swim free br3 or 4/2 @ 2:10*

    #1, go 100 smooth & long/50 add kick & go

    #2, go 75/75

  1 x 175 swim free br3or4/2 @ 2:10*- giddyup to make the interval

  3+ x 50 swim at goal pace @ :50 (1000/1650, pick one & stick with it)

  1 x 75 swim free- RACE here, think chaos!

*in 2nd rd, 150's/175 @ 2:05, then in 4th rd, try @ 2:00

+go 5 x 50 in 2nd rd and 7 x 50 gp in 4th rd

Check HR after each rd, then go out & back easy

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & remember we'll have workout TOMORROW MORNING (Wednesday, 4/2) but NOTHING ON THURSDAY (4/3). Have a great day!

Monday, March 31, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

With fins, 2x:

  2 x 75 @ 1:15- go dr/k/dr by 25's

  4 x 25 @ :35- swim 15m/10m fast udk (15m swim gets faster 1-4, udk always fast)

  1 x 100 kick on back @ 2:00- desc the first 3 x 25 to fast, then last 25 is all fast udk on stomach

  No rest between rounds

  Go 1st round free, 2nd round no free (only one stroke)

Take fins off after 2nd round & go a 50 easy

1:00 rest

3 rounds of:

  2 x 75 @ 1:20- go 25 kick choice wbds build, 25 swim build to race pace turn, 25 drill

  4 x 50 kick @ 1:00 as follows-

    1, 25 fast k wbds/25 kick on back (fast udk)

    2, 25 kick on back (fast udk) build, then 25 kick fast wbds

    3, all kick on back- but 1/2 way udk on each 25

    4, all kick fast for time w/bds

  1 x 150 swim free or back @ 2:30, go 75 smooth & long/75 add kick (2nd 75 gets faster 1-3)

  No rest between rounds, check HR after each round

With fins, finish up with...

AMRAP:

  6 x 25 @ :35

    odds, build

    evens, 15m fast/10m easy

  1 x 75 RACE (same stroke as 25's) @ 1:30

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

Saturday, March 29, 2025- written for SCY (Sr Blue & Sr Prep w/Logan)

1 x 600- 300/200/100

1:00 rest

With boards, 3 times through:

  2 x 75 @ 1:15- 25 breast kick wbds, 50 breast pull free kick drill

  3 x 100 @ 1:45- 25 breast kick wbds build, 50 dr-sw breast (by 25's), last 25 kick fast free wbds

  No rest between rounds

  3rd round can be your choice (instead of breaststroke drilling/swimming & kicking)

  After 3rd round, check HR, then get right into...

  150 drill/skulling by 25's

1:00 rest

15 x 100 in sets of 3:

  1, 25 dolph kick w/bds, 50 swim back-breast (25's), 25 swim free br3 or 4/2 @ 1:25

  2, swim free br3 or 4/2- except 3rd 25 is swim breaststroke, all @ 1:15

  3, swim 75 IM, last 25 kick free w/bds @ 2:00- this is FAST

  Adjust intervals by :05 on #1&2 if needed

  Sr Prep can go @ 1:40/1:30/2:00

Check HR after #15, then 50 easy

1:00 rest

Some short, fast kicking...

4 rounds of:

  4 x 25 kick w/bds...

  Rd1, 1 x 25 kick max effort @ :45, then 2-4 are kick easy @ :30

  Rd2, 2 x 25 kick max effort @ :45, then 3-4 are kick easy @ :30

  Rd3, 3 x 25 kick max effort @ :45, then #4 is kick easy @ :30

  Rd4, all 4 x 25 kick max effort @ :45

Check HR, then put fins on.

With fins, finish up with...

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

  Odd rounds of 4 x 25 are free

  Even rounds of 4 are no free (only one stroke for all 4)

If there is time...

  4 x 15m sprints from a dive- work on being explosive from the udk up into your swimming

Warmdown a bit before you get out. Do an excellent job with your HW this weekend and enjoy your day off tomorrow. Be sure to thank Logan for running workout today. See everybody on Monday Morning, have a great day!

Friday, March 28, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson)

Meet Warmup, then...

RACE DAY!!

Fly drilling w/fins:

2 rounds of-

  3 x 25 fly pull free kick @ :35

  1 x 50 swim/kick fly (by 25's) @ :45

  2 x 25 fly pull free kick @ :35

  1 x 25 fast udk on stomach @ 1:00- one breath only!

After 2nd set, keep fins on and get right into...

3 x 100 @ 1:45- 25 swim fly/75 swim free desc 1-3 to max effort, get time

Take fins off and go...

300- 50 drill/25 kick on back, 4x)

1:00 rest

In heats,

BROKEN 100's (3)-

    1st, 25 swim from a dive/:10 rest/75 swim from a push

    2nd, 50 swim from a dive/:20 rest/50 swim from a push

    3rd 100, 75 swim from a dive/:10 rest/25 swim from a push

You can swim a little easy while the other heats are going

How fast can you get to your time from the 3rd 100 with fins above???

Warmdown a bit before you get out. Do an excellent job in school today and remember: regular workout tomorrow here at GMU with Logan (10:30-12:15p). Have a great day!