Sunday, June 8, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 6x:

  1 x 50 drill @ 1:00

  1 x out & back @ :50, swim to 20m/fwd ss/max effort udk back to the wall

  1 x 50 kick on back @ :40

No rest between rounds

Go 2 rds each of free, no free (same stroke), choice

Check HR after last rd, then fins off/100 easy

1:00 rest

BIG 50's-

("MRS" 50's are no free and all the same stroke throughout the set)

4 x 50 swim free br3 or 4/2, all long & strong as follows:

  1 each @ :55/:50/:45/:40

4 x 50 swim as follows:

  3 free as above (@ :55/:50/:45)

  1 swim @ 1:00 in MRS smooth & long, good clip but not sloppy

4 x 50 swim-

  2 swim free as above (@ :55/:50)

  2 swim in MRS, 1 @ 1:00 then 1 @ :55- strong effort here, faster than single 50 MRS above

4 x 50 swim-

  1 swim free @ :55, still long & strong

  3 swim in MRS (@ 1:00/:55/:50), all strong, should be faster avg than previous 2 x 50

Check HR, then out & back @ 1:30

4 x 50 swim in MRS as follows:

  1 each @ 1:00/:55/:50/:45- should be faster avg than previous 3 x 50 (and all faster than :45)

Check HR, then...

1 x 450 pull free w/buoy, br 3/5/7 by 50's & desc 150's 1-3 to what you can

Check HR, then 50 easy

1:00 rest

MYSTERY SET-

  We finished the set of "BIG 50's" with the following:

  4 x 50 swim in MRS as follows,

  1 each @ :45/:50/:55/1:00- get avg time, should be fastest set of the day

Check HR, then get right into...

1 x 450 pull free br3/5/7 by 50's, desc to faster than previous 450

Check HR, then 50 easy

1:00 rest

With fins, finish up with...(all freestyle here)

All 50's @ :50-

  1 x 50 swim 35m fast/15m fast udk

  1 x 50 swim build to race pace by 35m/hold speed for last 15m

  1 x 50 swim 35m fast/15m fast udk

:30 extra rest, then...

1 x 50* race max effort @ 1:30- get time

*in rd2, go 1 x 100 swim, trying to be with 1.5 seconds of your 50 time (x2)

*in rd3, go 1 x 150 swim, trying to be within 2.5-3.0 seconds of your 50 time (x3)

If there is time...

4 x 50 swim max effort @ 1:00, can you avg faster than your 50m best time???

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for your exams this week. Regular schedule all this week, then it changes on Monday, June 16 (6a each morning at GMU). Have a great day!

Friday, June 6, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

Today's date (June 6) has a significant place in history; can anybody tell me (without going to your phones) what happened on this day 80 years ago today?

PS, it's also National Donut Day

With fins, 4 rounds:

  2 x out & backs @ :45-

    fly pull free kick to 20m/fwd ss/then max effort udk back to the wall

  1 x 50 @ 1:00 swim fly- go 25m build/25m fast, get time

  1 x 50 @ 1:00 swim fly- go 35m swim max effort/15m fast udk, get time- can you match 1st 50?

No rest between rounds

Check HR after last 50, then fins off/out & back easy

1:00 rest

(Modified) Race Day set:

AMRAP-

(50's are in MRS, no free)

  100 swim free br3 or 4/2- go smooth/add kick by 50's, @ 1:40 (Rd2 @ 1:30. Rd3 @ 1:20)

  2 x 50 swim at 200 gp @ :10 rest (2nd 50 is from a dive), all @ 3:00

No extra rest between rounds, check HR after 2nd 50 in each round

Warmdown a bit before you get out. Do an excellent job in school today & get excited for LC-2 @ Sunday, June 29. Workout on Sunday is here at GMU, 9-10:45a. Have a great day!

Thursday, June 5, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

8 x 100 (2 sets of 4)-

  1-3 @ 2:00, go 25 dolph kick wbds/50 swim (build)-drill/25 kick fast free wbds

  #4, swim smooth & long/add kick by 50's @ 1:30

Go 1-4 free, and 5-8 in MRS (all same stroke) no free

Check HR after #8, then...

8 x 100 (2 sets of 4)-

  1, go smooth & long/add kick @ 1:40

  2, go smooth & long/add bigger kick @ 1:30

  3, giddyup @ 1:20- nothing sloppy

  4, go 2 x 50 kick max effort w/bds @ :15 rest (all @ 3:00)

#4/8 are choice, but same kick for both 50's

1:00 rest after #8, then...

All in MRS (no free):

16 x 50 in sets of 4-

  1- swim build to race/drill by 25's @ 1:10

  2- swim at 200 gp @ 1:00

  3- swim free br3 or 4/2, long & strong @ :50

  4- max effort @ 1:30, get time/check HR

No rest between rounds of 4

100 easy after #16, then 1:00 rest

AMRAP-

  3 x 50 swim at 200 gp @ 1:00*

  50 easy choice @ 2:00

  No additional rest between rounds

*3rd rd will be @ :10 rest

Warmdown a bit before you get out. Do an excellent job in school today & be sure to tell your parents about LC-2 at Franconia on Sunday, June 29. Have a great day!

Wednesday, June 4, 2025- written for LCM (Sr Prep, select Sr Blue)

1 x 600- 300/200/100

1:00 rest

4 x 150 @ 3:00-

  100 dr/sw by 25's

  50 swim smooth/build by 25's

Go 2 free, 2 no free

Check HR

With fins, 6x:

  25 dolph kick w/bds build @ :40

  50 breast pull free kick/flip turn at wall/faster breast pull with dolph kick @ 1:00

  25 kick free on back, hold boards straight up @ :40

Check HR after 6th round, then take fins off

100 easy on back

1:00 rest

3 rounds of:

  4 x 50 swim strong/even free br3 or 4/2 @ :55*

    *3rd 50 is @ :45

  1 x out & back breaststroke @ 1:00- go swim/fwd ss/kick breast on back, all fast

Check HR after east rd

1:00 rest after 3rd rd

Finish up with...

AMRAP-

  3 x 100 @ 1:50-

    #1, 15m swim fast breaststroke/35m smooth free, then 2nd 50 is add big kick free

    #2, 25m swim fast breaststroke/25m smooth free, then 2nd 50 is add big kick free

    #3, 35m swim fast breaststroke/15m free build into turn, then 2nd 50 is big kick free

  2 x 50 breaststroke as follows:

    #1, from a dive, race & get times (partner style), then...

    #2 as follows:

      swimmer "a" went :48 on the 1st 50 & swimmer "b" went :40, then...

      swimmer "a" goes 1st from a dive, and swimmer "b" goes 2nd (fad) :08 behind- catch "a!"

Warmdown a bit before you get out. Do an excellent job in school today and make sure you've done your "best/least-best/differently or better" talk from the meet before you go. Have a great day!

Tuesday, June 3, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

4 x 50 drill @ 1:05

  2 x 100 swim/kick by 50's @ 2:00, desc 1-2 (same stroke as 50's drill)

3 x 50 swim/drill by 25's @ 1:00

  1 x 150 sw/k/sw (faster) by 50's @ 2:40- same stroke as 3 x 50 sw/drill

3 x 50 swim/kick (35m sw/15m udk) @ :55, desc 1-3

  1 x 100 swim/kick by 50's fast for time- same stroke as 50's sw/k @ :55, get time

Check HR, then out/back easy

1:00 rest

With fins:

  8 x 50 @ 1:00- fly pull free kick drill/fwd ss @ mid-pool/fast udk to the end

Fins off/100 easy on back

3 times through:

  2 x 50 @ 1:05- 35m drill/15m kick udk (fly in rd1/back in rd2/breast in rd3)

  3 x 50 sw/k (35/15) @ :55* same stroke as 50's drill (*breast @ 1:05), desc 1-3

  1 x 100 sw free br3 or 4/2 @ 1:30, must be under 1:20

  1 x 150 swim IM- 50 of fly/back/breast, get time, desc 1-3 to max effort

Check HR, then 1:00 rest

With fins, finish up with...

  50's @ 1:00- 15m swim max effort/35m drill

Warmdown a bit before you get out. Do an excellent job in school today & be sure to remind your parents about the LC-2 meet on Sunday, June 29 at Franconia. Have a great day!

Monday, June 2, 2015- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds:

  2 x out & backs @ :45 (udk/fwd ss/kick on back arms pointed UP)

  2 x 50 drill @ 1:00

  No rest between rounds

  Drill in rds 1&2 is free; in rds 3&4 is MRS (no free)

Fins off/1:00 rest

Swim down from the meet:

All @ 2:00 rest-

  12 min swim

  10 min pull (can go 200 w/paddles then 200 w/out paddles if you'd like)

  8 min kick (go 100 on back/50 wbds

Anybody who raced this past weekend: best/least-best/differently or better talk

Everybody else:

AMRAP-

  All partner-style...

    50 kick with boards @ 1:30- 25m dolph kick (fast/easy)/fwd ss/25m breast kick (easy/fast)

      Get out

    Out & back from a dive- fast udk to 25m/backwards ss/swim back to wall max effort (race!) @ 1:30

    50 kick free w/bds max effort @ 1:30- straight race, yo!

Race your partner throughout & be explosive with your UDK's.

Warmdown a bit at 6:30a & then hop out. Do an excellent job in school today & be sure to remind your parents about LC-2 on Sunday, June 29 (at Franconia). Have a great day!

   

Sunday, June 1, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

6 x 50 as follows-

  1-2, 25m fly pull free kick drill/25m udk on side @ 1:00

  #3, swim 35m fly build/15m fast udk on stomach @ :50

  4-5, 25m choice drill/25m swim build (same stroke as drill) @ 1:00

  #6, swim 35m build/15m fast udk on stomach (same stroke as #4-5) @ :50

No extra rest between rounds of 6

#4-6 are different stroke (but same stroke for all 3)

Check HR after #18, then take fins off/out & back easy

1:00 rest

5 times through:

  2 x 50 swim l&s free br3 or 4/2 @ :55* (*gets :05 faster by rd; 5th rd @ :10r), hold same avg

  1 x out & back to yellow marker (15m) @ :50

    >go fly swim/fwd ss/fast udk back to wall

  1 x 50 kick max effort w/boards @ 1:10, get time

  After odd rounds (1/3/5)...

    2 x 100 swim free br3 or 4/2 @ 1:40, desc 1-2; each rd is a faster descend

  After 5th rd:

    1 x 50 kick max effort, partner style- everybody pushes off at the same time!

Check HR, o/b easy

1:00 rest

Finish up with...

AMRAP-

  {2 x 50 out & back @ 1:10 (go drill/fwd ss/kick streamlined back to wall)

  {1* x 50 swim at 200 gp @ 1:00 (add 1 x 50 each round, up to 3 x 50, then back down to 1)

  Check HR after last 50 in each round, then get into the out/back 50's

Warmdown a bit before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!