Friday, May 9, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went the following:

With fins, 6x:

  25 fly pull free kick drill @ :40

  50 swim fly build to FAST TURN/fast udk on stomach back to midpool @ 1:00

  25 BIG udk on side back to the starting end @ :40

  No rest between rounds

  After 6th round, take fins off & get right into...

200 as follows:

  1st 150, each 50 is 15m skulling/20m drilling/15m swim fast

  hop out for the last 50...

  4th 50, from a dive: udk as fast & as far as you can go; when you breakout coast as far as you can; once

    you are done skulling, rollover & kick free on your back w/arms pointed UP.

1:00 rest

Two options today:

DISTANCE SET-

2 rounds, try to start a 3rd rd if possible:

  3 x 250 swim free br3 or 4/2, desc 1-3 @ 3:30/3:40 (@ 4:00 if necessary)

  1 x 150 race FAD, get time- always @ 3:00, stay on the interval

*3rd round can be pull w/shnorkel

No extra rest between rounds

IM set-

Broken 100's as follows:

  25 swim fly from a dive/:10 rest

  50 swim back/breast by 25's/:10 rest

  25 swim free- biggest kick EVER

No set interval, but we're going to keep things rolling, hopefully get 5 x 100 in.

Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT ANYWHERE TOMORROW. We're back here on Sunday, 9-10:45a. Have a great day!

Thursday, May 8, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

2* times through:

  6 x 50 sw free br3 or 4/2 @ :55

  1 x 100 sw/kick by 50's @ 2:00, kick is fast

  6 x 50 sw free br3 or 4/2 @ :55 (odds)/:50 (evens)

  3 x 100 sw/kick by 50's @ 2:15, desc 1-3 to fast

  6 x 50 sw free br3 or 4/2 @ :55 (odds)/:45 (evens)

  Check HR then out & back easy

*in 2nd round, 100's sw/kick are no free; last round of 6 x 50 will be @ :55/:40

1:00 rest after 2nd round

With fins, AMRAP...

Partner sprints:

  6 x 25 @ :50-

    odds, udk on stomach

    evens, swim choice- but same stroke for you & your partner

  1 x 100 kick on back fast for time @ 2:00- for the 100 kick go one at a time, :05 apart

  No rest between rounds

  Change strokes by round for the 25's, but RACE YOUR PARTNER

Warmdown a bit before you get out. Do an excellent job in school today and remember, NO WORKOUT ON SATURDAY. Sunday will be here at GMU, 9-10:45a. Have a great day!

Wednesday, May 7, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins: 

  6 x 100 @ 1:50-

  odds, 75m ra2 la2 drill/25m fast udk on stomach

  evens, 75m choice drill no free/25m free kick on back arms pointed UP

Check HR then take fins off>>>out & back easy

1:00 rest

With boards, 

  8 x 50 @ 1:30 "partner style"

    15m partner kick fast>>>leave board

    20m fast udk, no breath

    15m swim>>>race to the finish

For even 50's, just reverse the process and finish with the boards, kicking fast!

Go 4 free, 4 no free

RACE your partner on each 50!

5 rounds of:

  4 x 50 swim free br3 or 4/2 @ :55*

  1 x 100 swim long & strong free br3 or 4/2 @ 1:30

  *50's are 35m swim/15m udk

   2nd & 4th rds the 50's are IM order (one of each stroke, same 35m/15m)

1:00 rest after 2nd rd, check HR, then out & back easy if you'd like

With fins, finish up with...

  "BROKEN" 100's as follows:

    25 race swim @ :40

    50 @ 1:00- fast udk to the end, then kick on back to midpool

    25 race swim @ :40

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 at the end of the month. Have a great day!

Tuesday, May 6, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 18 x 50 in sets of 6:

  1-3 @ 1:00, 35m drill/15m fast udk

  4-5 @ 1:00, 35m swim build to race/15m fast udk

  #6, swim 25m max effort/25m fast udk @ 1:30- how close can you get to your 50m best time???

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

Check HR after 6/12/18

Fins off after #18, then out/back easy

1:00 rest

With shnorkels:

  6 x 200 @ 3:30 as follows-

  150 surface kick/drill by 25's, 50 swim build

  100/100 (desc 50's swim 1-2)

  50/150 (desc 50's swim 1-3 to giddyup!)

No rest between rounds of 3

Check HR after 3/6, then out & back easy

1:00 rest after#6

Finish up with...

  18 x 50 in sets of 6-

  As above, except all 50's @ 1:10, NO FINS

Warmdown a bit before you get out. Be thinking about your Best/Least-best/Differently or Better talk from the meet. Do an excellent job in school today & get excited for our LCM training. Have a great day!

Monday, May 5, 2025- written for LCM @ GMU (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

First LCM workout/modified swimdown from the meet...

4 rounds of:

  1 x 50 @ 1:00- stroke drill

  1 x 50 swim build (35m)/fast udk on stomach (last 15m) @ 1:00

  2 x 50* kick on back @ 1:15, desc 1-2 to fast

  *50's kick are w/bds in 2nd & 4th rounds

  No rest between rounds, check HR after 4th round- then 1:00 rest

Instead of 20min swim...

  12 x 100 @ 1:45 as follows:

    1&2, swim smooth & long free br3 or 4/2

    #3- swim free/no free by 50's, JMI

    No rest between rounds of 3, check HR after #12, then 1:00 rest

Instead of 12min pull with shnorkel & buoy...

  16 x 50 pull as follows:

    1-3 @ :55, smooth & long

    #4- still pull but @ :45, JMI, but nothing sloppy

    *2nd round of 4 x 50 is swim w/shnorkel (no buoy)

    No rest between rounds of 4, check HR after #16, then 1:00 rest

Instead of 10 minute kick...

  12 x 50 @ 1:10 in sets of 4:

    1- kick wbds

    2- kick on back, 2nd 25m is free kick w/arms pointed UP

    3- all udk on stomach, 2nd 25m is max effort

    4- all kick fast for time w/boards- max effort here!

    No rest between rounds of 4, check HR after #12

Warmdown a bit before you get out. Do an excellent job in school today & be sure to ask me if you have any questions about the new schedule (which goes until you get out of school). Have a great day!

Thursday, May 1, 2025- written for SCY (Sr Blue & Sr Prep)

Meet Warmup, then...

With fins, 4x:

  2 x 25 @ :35, fly pull free kick drill

  1 x 25 swim fly @ :35, build

  1 x 50 @ :45- go udk on stomach/swim fly by 25's, all FAST

  No rest between rounds of 4

  Check HR after 4th round, then take fins off & go a 50 easy

1:00 rest

3 x 75 swim @ 1:30- go 25 swim fly/50 swim free br3 or 4/2; desc 1-3 to max effort, get time

1:00 rest

Take your time from the fast 75 above, add :10 to that time for the next set

AMRAP:

  1 x 50 swim smooth & long @ :50

  1* x 75 swim 25 fly/50 free @ (***) your interval is your fast 75 from above plus :10

  *Add 1 x 75 to each round, see how many you can go ("how high can you fly?")

No rest between rounds, until you get to 4 x 75, then go a 50 easy and try 5 x 75

Warmdown a bit before you get out. Do an excellent job in school today and remind your parents there is NO WORKOUT tomorrow morning (Friday, 5/2). Have a great day!

Distance Set- good early season distance work here:

1 x 400, strong/even

  :20 rest

3 x 250 swim desc 1-3 to what you can @ 3:30, get time on #3

Check HR

2 x 400 @ :20 rest, strong/even

  :20 rest

2 x 250 swim desc 1-2 @ 3:30, #2 should be faster than #3 above

Check HR

3 x 400 @ :20 rest, strong/even

  :20 rest

1 x 250 swim for time, fastest of the day

Wednesday, April 30, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With shnorkels, 2x:

  2 x 75 @ 1:20- 50 ra2 la2 free drill, then 25 super hero kick

  4 x 50 @ :55 swim build to fast turn/max effort superhero kick by 25's (Rd2 @ :50)

  No rest between rounds

  Check HR after Rd2, then go 150 skulling/breast kick on stomach (superhero style) by 25's

1:00 rest, take off shnorkels

16 x 100 in sets of 4* as follows:

  1-3, 50 swim free (strong/even), 50 swim back/breast by 25's ("IM style") @ 1:30, desc 2nd 50

  #4, kick fast for time with boards @ 1:45, keep track of times

No additional rest between rounds of 4

*in 2nd round of 4 x 100, go 2 x 100 swim & 2 x 100 kick for time; in Rd3, go 1 swim & 3 kick;

*in Rd4, the 4 x 100 are done as follows:

    50 swim back/breast

    50 kick fast for time w/boards

    Go @ :55, then @ :50, then @ :45, then @ :40, by rounds of 2 x 50's

Check HR then 50 easy

1:00 rest

With fins, finish up with...

2 rounds of:

  3 x 150 swim desc 1-3 to max effort @ 2:40

  3 x 75 kick w/bds @ 1:40 desc 1-3 to max effort

  3 x 25 @ 1:00- all max effort, all udk on stomach, goal is to be under :12 for all 3 x 25

No rest between rounds

Go 1st round free (150's) and 2nd round no free/no backstroke (150's)

Warmdown a bit before you get out. Do an excellent job in school today and remind your parents: NO WORKOUT ON FRIDAY MORNING! Have a great day!