Tuesday, April 15, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

W/bds & shnorkels, 3* rounds of:

  2 x 50 ra2 la2 free drill @ 1:00

  4 x 25 @ :30-

    1&4, swim free build

    2&3, superhero surface kick, desc 1-2

  2 x 50 kick w/bds (face in water) @ 1:00, #1 fast/easy, #2 all fast for time

No rest between rounds

*in Rd3...

  50's drill are choice free drill

  50's kick at end are 75's @ 1:30, 25 kick wbds/50 swim free desc 1-2 to fast

Check HR after 3rd rd, then drop shnorkel & get right into...

150 drill in MRS (no free)/skulling by 25's

1:00 rest

15 x 100 in sets of 3 as follows:

  1-2 @ 1:45, go 25 drill in MRS (no free)/50 swim free (add kick 2nd 25)/25 swim in MRS, #2 faster

  #3, all kick fast w/boards @ 2:00

#4-6, swim free br3 or 4/2 @ 1:25 (long & strong/add kick by 50's), keep track of avg time

#10-12, swim free br3 or 4/2- all strong & even, hold faster avg than #4-6

Check HR after #15, then 50 easy

1:00 rest

With fins, finish up with...

4x through:

  2 x 25 @ :40, go 15y swim fast/10y swim easy

  1 x 25 swim max effort @ :20

  1 x 25 fast udk on stomach @ 1:00

  1 x 50 swim for time, race your teammates here! @ 1:30

Go odd rounds free, even rounds no free

No rest between rounds

Warmdown a bit before you get out. Enjoy your time off today and remind your parents that workout tomorrow morning is at 5a, but for Thursday & Friday it's 7-8:30a. Have a great day!

Monday, April 14, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

Welcome to the 2025 LCM season- this is the start of our training for the LCM meets we'll go to in the next four months. Focus on your technique, don't rush any of the drills & don't be afraid to try new things!

8 x 100 in odds/evens as follows:

  odds, 25 dolph kick wbds, then 75 dr-sw-dr by 25's

  evens, 75 sw-dr-sw, last 25 free kick wbds

Go 1-4 @ 1:45 no free (only one stroke)

Go 5-8 @ 1:35 freestyle

Check HR after #8, then get right into...

150- drill/skulling by 25's

1:00 rest

6 rounds of:

  3 x 50 @ :50 (3rd & 6th rds are @ :45)-

    go sw/k by 25's desc 1-3, except #2 is all kick w/bds

  1 x 75 kick w/bds @ 1:30 as follows-

  Rd1, go 25 kick fast/50 cruise on back (focus on UDK's)

  Rd2, go 50 kick fast (25 wbds 25 on back), then 25 cruise on back (fast udk's)

  Rd3, all fast kick get time

  After 3rd & 6th rds...

  2 x 175 swim free (can be backstroke) br3 or 4/2, desc 1-2 @ 2:20 (goal is 200 free best time on #2)

Check HR then out & back easy after rds 3&6

Finish up with...

AMRAP-

  1* x 25 kick fast for time w/bds @ :40

  1 x 50 kick on back @ :50, JMI but focus on 4 fast UDK's off each wall

  No rest between rounds

  *add 1 x 25 kick fast for time in each round, up to 6 (if we get that far)

Warmdown a bit before you get out. Enjoy your time off today, offer to help your parents around the house- and be sure to remind them that we're at 7-8:30a tomorrow. Have a great day!

Saturday, April 12, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

  8 x 25 @ :35- breast pull w/free kick, wide press/"find corner" then sweep in

  8 x 50 @ :55- 2 dolphin kicks 1 breast pull, do flip turns

    #'s 1-4 are w/paddles, don't rush the press

    #'s 5-8 are NO paddles, same wide press

Check HR after #8, then take fins off & get right into...

150 drill/skulling by 25's; drill is 2 kicks 1 pull breaststroke drill

3 rounds of:

  5* x 50 swim breaststroke/free by 25's @ :50, desc to fast

  *#4 is 1 x 100 swim free br3 or 4/2 @ 1:20 (@ 1:10 in 2nd rd/@1:05 in 3rd rd), go S/L-add kick by 50's

  8 x 25 partner kick w/bds @ :45 (gets :05 faster by rd)

    odd 25's are dolphin kick, even 25's are 1/2 breast kick 1/2 free kick; all fast, race your partner!

Check HR after each rd, then out & back easy

After 3rd round...

3 x 75 swim breaststroke desc 1-3 @ 1:30, #3 from a dive

Get time & check HR, then 50 easy

With fins...

  3 x 150 swim free br3 or 4/2 @ 2:40, desc 1-3 to max effort

  3 x 75 swim in MRS (no free) @ 1:30 desc 1-3 to max effort

  3 x 50 fast udk/sprint your face off (by 25's) @ 1:20, desc 1-3 to max effort- target your best 50 time

Finish up with...

1 x 450 pull free w/buoys/shnorkels & choice paddles; desc 150's 1-3 to what you can

  Hand touch at 300, get time for last 150

Warmdown a bit before you get out. Do an excellent job with your HW this weekend and enjoy your day off tomorrow. Monday back here at GMU, 5a. Have a great day!  

Friday, April 11, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

After the meet warmup, we did a quick fly drilling set:

With fins-

4 rounds:

  2 x 25 fly pull free kick drill @ :35

  1x 25 swim fly build @ :35- get time

  1 x 25 swim max effort fly @ :35- get time & compare to 25 build

  1 x 25 @ 1:00, fast udk on stomach- max effort here, trying to be under :12

  No rest between rounds

 Check HR after 4th round, then take fins off & continue right into...

150 drill/skulling by 25's

1:00 rest

Today's Race Day set:

100's race in heats as follows-

  25 kick w/boards

  50 swim

  25 kick w/boards

Race somebody your speed and be aggressive- take a chance here and set it up fast!

Go one round free, one round MRS (no free) and one round choice (same stroke as your partner)

Goal is to get under 1:05 or 1:10 for the 100's free/back and 1:10 or 1:15 for fly & breast.

Warmdown a bit before you get out. Do an excellent job in school today and remind your parents of the special workout schedule next week here at GMU (no PM workouts at all next week). Have a great day!

Thursday, April 10, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & Jackson)

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds of:

  3 x 75 @ 1:15- go dr/kick on back arms up/dr by 25's

  1 x 125 @ 2:00-

    odd 25's are swim, they get progressively faster

    even 25's- #2, kick 1/2 udk then 1/2 alligator kick; #4 all fast udk

Go 1st round free, 2nd round MRS no free

Check HR after each rd; take fins off after 2nd rd and go a 50 easy

**QUICK MEETING-

  

  Saturday's (4/12 and 4/19) here at GMU, 10:30a-12:15p

  Sunday's (4/13 and 4/20)- OFF

  

  Next Week:

    M/W, 5-6:30a

    T/Th/Fr, 7-8:30a

MAKOS MEET @ StJ, 4/26-

  All MAKOS student-athletes should plan on being at the St James from 9-12a that Saturday Morning,       either to race in the meet or to cheer on/interact with the younger MAKOS student-athletes.

     Speak with your parents about entering events in the meet. 

Everybody back in...

9 x 100, o/e as follows:

  Odds, kick w/boards @ 2:00, desc 1-5 to max effort 

    (Anybody who goes 1:14.9 or faster on #9 gets a Chipotle gift card!)

  Evens, swim strong/even freestyle br3 or 4/2 @ 1:30- ladies must be under 1:10, guys under 1:05

  Check HR after #9, then go a 50 easy

Finish up with...

AMRAP-

  4 x 50 swim your choice @ :50 (same thing for all 4), all FAST, all max effort and not sloppy

  4 x 50 swim strong & even free br3 or 4/2 @ :40, no "touch & go," make the interval

  :40 rest between rounds, check HR

  "Your choice" on the 1st 4 x 50 can change from round to round, but same thing for all 4 x 50

Warmdown a bit before you get out. Do an excellent job in school today and be sure to remind your parents that the workout schedule will be different next week. Have a great day!

Wednesday, April 9, 2025- written for SCY (Sr Blue or Sr Prep)

1 x 600- 300/200/100

1:00 rest, then...

Warmup as you feel (20-25 mins), then...

3 times through:

  2* x 400 swim free br3 or 4/2 @ :20 rest

    *add 1 x 400 each round

    1st 200 always long & strong

    Descend 2nd 200 each round (1-2, then 1-3, then 1-4) to what you can, but gets faster rd to rd

  Check HR, then (after :20r)...

  5* x 50 swim at mile gp @ :45 (2nd rd @ :10 rest)

   *add 2 x 50 gp in each rd

  1 x 75 race- think finishing speed here!

Check HR, then easy back to the starting end

1:00 rest between rounds

Warmdown as needed before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning. Have a gret day!

Tuesday, April 8, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

3 times through:

  4 x 25 stroke drill @ :30

  2 x 50 kick on back @ :55, desc 1-2 & focus on fast udk's

  1 x 50 fast udk on stomach/skulling by 25's

  No rest between rounds

  Go free/MRS (no free)/choice (only one stroke) by round.

After 3rd round, check HR

1:00 rest

5 x 50 swim IM order by 25's @ :55, fast turns throughout

  #4 is 75 @ :55 swim free br3 or 4/2, be as smooth & even as possible, but make interval

5 x 50 swim free br3 or4/2 @ :45- all smooth & even, about 85-90% effort

  #4 is 75 swim IM (no free) @ 1:00

Check HR then 50 easy

1:00 rest

3 rounds:

  3 x 100 swim free br3 or 4/2, desc 1-3

  1 x 150 swim free br3 or 4/2, desc the 50's 1-3 to giddyup (hand touch at 100, get time), @ 2:30

  No rest between rounds

  Intervals for 100's, by round are:

    1:25/1:15/1:25

    1:20/1:10/1:20

    1:15/1:05/1:20

Check HR after 100's & 150

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

150- drill (MRS)/choice skulling by 25's

1:00 rest

AMRAP-

Go 2 rds in MRS/1rd in 4th-best stroke (no free on either)...

  100 @ 1:30- 25 k wbds/50 swim (fast turn)/25 k wbds

  100 @ 1:30- 25 swim (build to fast turn)/50 kick on back (fast udk's)/25 swim fast finish

  3 x 50 @ :10 rest, all at max effort-

    go swim/k wbds/sw by 50's, get times & add up for 150 total, should be faster than 200 Free gt

Check HR, then out & back easy

Warmdown a bit before you get out. Do an excellent job in school today & remember, I'll post a distance set tomorrow for anybody who can get to a pool in the afternoon. Have a great day!