Saturday, May 17, 2025- written for SCY (IM set for AR & LR)

1 x 600- 300/200/100

1:00 rest

With fins:

  4 x 50 @ 1:00- go ra2 la2 free drill/choice kick* by 25's

    *kick can be udk, dolph kick on side, free k on back w/arms pointed UP, etc...

  4 x 75 @ 1:15 (@ 1:20 if needed), breast pull* w/2 dolphin kicks & flip turns

    *don't rush the front of the press!

  12 x 25 in sets of 3-

    1-2, choice drill (no free drill after 1st round of 3 x 25) @ :35

    #3, fast udk on stomach @ :20- one breath only (if needed)

Check HR, then fins off & get right into...

150- drill choice/skulling by 25's, don't rush the skulling

1:00 rest

4 x 50 swim free br3 or 4/2 @ :45- smooth on the way, big kick on 2nd 25

2 x 75 swim free @ 1:00- 50 smooth, big kick last 25

6 x 50 swim free as above, but @ :40

2 x 75 swim @ 1:00- 25 smooth, big kick on last 50

9 x 50 swim IM order by 25's (fly/back and back/breast) @ :45, but #3/6/9 swim free @ :35

1 x 150 swim free br3 or 4/2- go 75 long & strong, 75 let 'er rip!

Check HR, then 50 easy on your back

1:00 rest

4 x 25 @ :35- choice drill, but #3 is swim (same stroke as drill) build @ :25

1 x 100 swim free br3 or 4/2 @ 1:15- just make it, but nothing sloppy

3 x 125 swim IM (50 back, focus on tempo) @ 1:50, desc 1-3 to what you can

Check HR then easy back to the start end

4 x 25 @ :35 drill as above (#3 swim build @ :25), can be different stroke (but only 1 stroke)

1 x 100 swim free br3 or 4/2 @ 1:15- go smooth/add kick by 50's

3 x 175 swim IM desc 1-3 to fast @ 2:30, 25 fly then 50/50/50

Check HR then easy back to the start end

4 x 25 @ :35- as above, #3 swim

1 x 100 swim free @ 1:10- good effort effort here, but not rushed or sloppy

3 x 225 swim IM @ 3:00 desc 1-3 to fast; go 50 fly/75 back/75 breast/25 free

Check HR, then easy choice 75 drill

4 x 50 choice drill/skulling by 25's @ :10 rest

6 x 50 choice @ :55- can be swim or kick or kick/drill or sw/k, etc...

:20 extra rest, get ready...

1 x 350 IM for time- go 75 swim of each stroke/50 fast free kick on back

Get time, check HR

Warmdown as needed & have a safe trip to PA. Glad you can all be together this weekend.

Friday, May 16, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we got into the following:

With fins, 

20 x 25 @ :40 in sets of 4-

  1, fly pull free kick drill (focus on head down before hands come around)

  2, fast udk on stomach

  3, swim fly build to max effort

  4, fast udk on back/roll onto side

Check HR after #20, then fins off...

100 easy

1:00 rest

6 x 100 @ 1:50-

  25 swim fly build|50 swim free (smooth into turn-big kick off turn)|25 drill in MRS, no free

Two options today:

DISTANCE-

  3 rounds of:

  200 @ 3:20, go 150 smooth & long/50 big kick

  200 @ 3:20, go 100/100

  200 @ 3:40, go 50 drill/150 giddyup as follows-

    Rd1, desc 3 x 50 to max effort;

    Rd2, sw 3 x 50 max effort @ :10 rest

    Rd3, go from a dive on a "0" or a "5" and get your time

Check HR after each round, but extra rest between rounds

Stroke Group:

  6 x 50's @ 1:00 (odds & evens) as follows:

    odds, always swim free br3 or 4/2- has to be under :40

    evens, always FAD in MRS...

      #2, build

      #4, 35m max effort/15m drill

      #6, fast for time

Change strokes on the even 50's after two rounds if you'd like

Warmdown a bit before you get out. Do an excellent job in school today and remember: NO WORKOUT tomorrow, just the end-of-year shindig at Mike's pool. Regular Sunday workout here at GMU (9a). Have a great day!

  

Thursday, May 15, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With shnorkels, 3x:

  2 x 50 @ 1:15- 35m ra2 la2 free drill, 15m skulling (drill is choice free drill in 3rd rd)

  1 x 50 swim smooth & long free @ 1:00 (@ :45 in 2nd & 3rd rds)

  1 x 50 superhero kick @ 1:00, fast

  No rest between rounds

Check HR after 3rd rd, then out & back easy

1:00 rest

In MRS (no free):

  8 x 50 (out & back) as follows-

  25 drill/fwd ss/25 kick* max effort udk

  *on #4/8, go skulling instead of kick

1:00 rest, then...

300 pull free @ 5:00 (shnorkel & buoy), desc 100's 1-3; hand touch at 200, get time for 3rd 100

200 swim free @ 3:30-

  Bulkhead end of pool, go smooth & long

  Diving end of pool, add big kick & change gears

100 swim free- strong effort here, not 100% but 85% for sure; br3 or 4/2, get time/check HR

:30 rest

200 swim free br3 or 4/2, desc 50's 1-3 to fast/hold for #4, @ 3:30

3 x 100 swim free br3 or 4/2 @ 1:30- hold faster than what you went on the 1st 100, get avg time

Check HR, then 1:00 rest

AMRAP-

  50 swim free br3 or 4/2 @ :45- faster than 1/2 your avg from 3 x 100 above ("ft 1/2 avg")

    50 swim in MRS (no free) @ 1:00, go 25m build to race/25m drill

  50 swim free @ :50, as above- ft 1/2 avg

    50 swim in MRS @ 1:00, go 35m build to race/15m drill

  50 swim free @ :55, as above

    50 swim in MRS @ 1:00, build to race at 25m & hold that speed to the end

  50 swim free @ 1:00, as above, then get out for...

    50 swim in MRS @ 2:00 from a dive, max effort here!

Check HR after 50 from a dive (o/b easy if you'd like), but no extra rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT on Saturday, just the end-of-year team shindig at Mike's pool instead. Have a great day!

Wednesday, May 14, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 6x:

  1 x 50 @ 1:00, out & back

    Go 25m fly pull free kick drill/fwd ss/fast udk on side back to the wall

  1 x 50 @ 1:15- go 35m swim fly build to race/15m fast udk on stomach

  1 x 50 @ 1:00- kick fast free on back with arms pointed UP (AFAFAYCG udk off the wall)

No rest between rounds

Check HR after 6th round, then fins off & continue right into...

1 x 200 as follows:

  150, go 15m sw fly build|20m choice fly drill|15m skulling

  last 50 is from a dive, go 35m swim fly build to race|last 15m fast udk on stomach

1:00 rest, check HR

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

3 x 100 swim free w/shnorkel @ 1:30, stronger effort for all 3

3 x 100 swim free w/shnorkels & fins @ 1:20- JMI, but nothing sloppy

Check HR, take equipment off

1:00 rest

AMRAP:

2 x 50 swim back @ :55- smooth steady stroke

  2 x 50 @ 1:00- 15m swim fly/35m swim choice

2 x 50 swim back @ :55, as above ("AA")

  2 x 50 @ 1:00- 25m swim fly build to race/25m swim choice

2 x 50 swim back @ :55, "AA"

  2 x 50 @ 1:00- 35m swim fly build to race/:15m swim choice

2 x 50 swim back @ :55

  1 x 50 swim fly for time, get time & check HR

50 easy choice @ 1:30

No additional rest between rounds.

Warmdown a bit before you get out. Do an excellent job in school today and let me know if you have any questions about the meets this Summer. Have a great day!

Tuesday, May 13, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

  8 x 50 @ 1:00-

    odds, 35m drill/15m fast udk on stomach

    evens, 35m fast free kick on back with arms pointed UP/15m skulling

  Go 1-4 free drill and 5-8 drill no free (same stroke)

Fins off, out & back easy

1:00 rest

8 x 150 in 2 sets of 4:

  1-3 @ 2:40, as follows-

    25m drill free/50 swim smooth & long but fast inside the flags/25m swim free add biggest kick possible

    last 50m in MRS (no free): swim 35m build to race pace, last 15m drill (same stroke), nothing sloppy

  #4, all kick @ 3:20 as follows-

    50m on back, go as far & as fast as you can udk

    100m wbds, go 2 x 50 @ :10 rest (1st 50 is 25m max effort/25 easy; 2nd 50 is all max effort, get time)

No rest between rounds of 4

Check HR after #8, then out & back easy

1:00 rest

4 times through:

  1 x 50 @ 1:00- 25 swim free max effort/25 free drill

  4 x 50 swim long & strong free br3 or 4/2 @ :55*, get avg time (should be about 85% effort)

  3 x 50 @ 1:00, IM order by round as follows:

    1- 25m swim max effort/25m drill

    2- 35m swim max effort/15m drill

    3- straight race for time from a dive, be sure to get your time

Check HR after each round, then out & back easy

*4 x 50 free get :05 faster by round; the goal is to hold the same avg time for each round of 4 x 50

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the end-of-year shindig this coming Saturday. Have a great day!

Monday, May 12, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

2x:

  2 x 150 @ 2:40, go dr-k-dr by 50's; the 50 kick is 1/2 udk 1/2 choice choice

  4 x 50 kick on back @ 1:10, partner style-

    Rd1, go 25m max effort/25m easy

    Rd2, desc 1-3/hold for #4

  3 x 100* swim free br3or4/2 @ 1:40, desc to what you can but nothing sloppy

    *in Rd2, the 100's are sw/k by 50's no free @ 1:50, desc to what you can

Check HR between rounds, then out/back easy

1:00 rest

3 rounds:

  6 x 50 kick w/bds @ 1:20 (2nd rd on back)- all partner style, RACE your partner

    odds, go 35m max effort, then 15m easy

    evens, all max effort, get time

  1 x 300 swim free or back (pick one, stick with it for all 3 rounds):

    *desc 1-3 to fast

    *br3 or 4/2, or, use a shnorkel for all 3

    No pulling, no paddles

Check HR after each 300, then out & back easy

Warmdown a bit before you get out. Do an excellent job in school today and get excited for the end-of-season shindig on Saturday. Have a great day!

Sunday, May 11, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

2 rounds of (1st round w/fins, 2nd round NO FINS):

  4 x 50 @ 1:00- go 25 ra2 la2 free drill/25 fast udk on side

  2 x 100 sw/kick free by 50's desc 1-2 @ 2:00

  4 x 50 @ 1:00- go 25 drill in MRS no free/25 fast udk on stomach

  2 x 100 sw/kick by 50's in MRS (same stroke as drill on 50's above), desc 1-2 @ 2:00

No rest between rounds

After 2nd round, check HR then out & back easy

1:00 rest

3 times through:

  1 x 50 swim free build, br3 or 4/2 @ :45/:50

  3 x 50 swim in MRS (no free) @ 1:00- go 25m max effort/25m drill

  1 x 100 swim free br3 or 4/2 @ 1:30/1:40- go 50 long & strong/50 add kick & change gears

  2 x 50 swim in MRS (same stroke as 3 x 50 above) @ 1:15, desc 1-2 to fast

  1 x 150 swim free br3 or 4/2 @ 2:10/2:15- go 100 long & strong/50 add kick & change gears

  1 x 50 race max effort in MRS (same as 3 x 50/2 x50), giddyup here, target 1st 50 split of 100 goal time

1st two rounds are MRS (same stroke for both rounds);

3rd round can be choice, but same stroke for the 3 x 50/2 x 50/1 x 50

If there is time, we'll go a 4th round with faster intervals on the freestyle 50/100/150

Warmdown a bit before you get out. Be sure to fuss over your Mum today, maybe even do EVERYTHING for her today...that would be nice. Regular schedule this week. Make sure you're ready for the week ahead at school, have a great day!