Tuesday, June 24, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With buoys:

  2 x 50 @ 1:00, ra2 la2 free drill- feel full/even rotation

  1 x 100 swim smooth & even freestyle br3 or 4/2 (no buoy) @ 1:40

  2 x 50 @ 1:00, catchup free drill- small firm kick/head anchors bodyline

  1 x 100 swim free br3 or 4/2, go smooth/add kick by 50's (no buoy) @ 1:30

  2 x 50 @ 1:05, fist free drill br3- hold fingers over thumbs, feel water on forearms (don't rush drill)

  1 x 100 swim free br3 or 4/2 @ 1:20 (no buoy), fastest of the 100's but not sloppy

Check HR, then 1:00 rest

With fins,

  8 x 50 odds/evens in MRS (no free)-

    odds, stroke drill @ 1:05

    evens, swim 35m (gets faster 1-4)/15m udk- always fast

Check HR/fins off for 100 easy

1:00 rest

3 times through:

  100 swim strong/even free br3 or 4/2 @ 1:35

  100 swim free br3 or 4/2 @ 1:25, go smooth/add big kick by 50's

  100 swim strong free br3 or 4/2 (no sloppy)/drill in MRS (no free) by 50's @ 2:00

  2 x 50 swim in MRS (same as 2nd 50 drill above) @ :10 rest at 50, desc 1-2 to 200 gp on 2nd 50

  Check HR after each round/:30 rest between rounds

2 rounds of:

  *50's MRS are all at 200 gp (no free)*

  9 x 50 as follows-

   1, swim smooth & strong free br3 or 4/2 @ :50

   2&3, swim 200 goal pace in MRS @ 1:00

   4, swim smooth & strong free br3 or 4/2 @ :50

   5, swim 200 gp in MRS}

      :10 rest                       } both @

   6, swim 200 gp in MRS}  2:00

  7-9, as above (1 free/2-3 in MRS), all @ :10 rest

After 1st round...

  BROKEN 150: 50 from a dive @ 1:00/2 x 50 from a push @ :10 rest, keep track of times

After 2nd round...

  RACE 50 from a dive

Warmdown a bit before you get out. Be sure to stay well hydrated in this heat- maybe even stay inside today. If you have to be outside, make sure you reapply your sunscreen every hour or so. REMINDER, workout on Friday will NOT be here at GMU, watch your email for updates on that. Have a great day!

Monday, June 23, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

3 times through:

  3 x 50 drill @ 1:05

  1 x 150 @ 3:00-

    50 swim build to race (same stroke as drill)/100 kick easy fast by 50's (on back, rd2)

No rest between rounds

Go 1 round each of free/MRS (no free)/choice

3 rounds:

  3 x "out & back" 100's @ 1:40-

   dolph kick wbds/fwd ss/side to side dolph kick back to wall/fast udk/rev ss/fast free kick to wall

  1 x 100 kick w/boards @ 2:30, desc 1-3 to max effort, same kick for all 3 x 100's

No extra rest between rounds

Check HR after each 100

With shnorkel...

8 x 50 @ 1:15-

  ra2 la2 free drill for 5 cycles/max freestyle "superhero kick" to the end (keep face in water)

Check HR/100 easy

1:00 rest

AMRAP:

7 x 50 as follows-

  1, swim s/e free br3 or 4/2 @ :45

  2, swim MRS build to race/hold (35/15) @ :55

  3, kick wbds 35m fast/15m easy @ :55

  4, kick wbds max effort @ :55

  5, swim as above @ :45, stronger

  6, swim MRS at 200 gp @ :55

  7, kick wbds 35m fast/15m easy choice @ 1:20

1 x 150 kick/swim for time-

  50 kick w/bds max effort

  100 swim (free in odd rounds, go MRS/kick on back by 50's in even rounds)

Check HR after each round, then out/back easy

1:00 rest between rounds

Warmdown a bit before you get out. Be sure to stay well hydrated today and stay out of the sun if you can (if not, double up on your sunscreen). Regular schedule Tue/Wed/Thu, watch your email for info on Friday Morning. Have a great day!

Sunday, June 22, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

  2 x 50 drill @ 1:00

  1 x 100 kick on back easy/fast by 50's, @ 1:40

  2 x 50 (same stroke as 1st 2 x 50 drill)-

   1- 35m swim build/15m fast udk @ 1:10

   2- swim fast for time @ :50

Go 2rds free/2 rds no free

Fins off/100 easy after 4th round

3 times through:

  8 x 50 as follows-

   1- swim free from a dive (FAD) @ :50, fast feeling easy (FFE)

   2- swim free from a push (FAP) @ :50, go same time as 1st 50 FAD

   3- drill in MRS @ 1:10, no free

   4- swim FFE in MRS @ 1:00, get time- how close can you get to 200 gp, feeling easy?

   Check HR, then...

  After 1st rd, 200 swim strong/even free or backstroke, get time & figure avg per 50

  After 2nd rd, 300 swim (same as 200, either free or backstroke), get time, faster avg per 50

  After 3rd rd, 400 swim (same stroke as 200/300), get time, fastest avg per 50 of the day

Check HR after each round, then out & back easy

1:00 rest between rounds

With fins, finish up with...

  Out & back "30's" @ 1:00, partner-style, all MAX EFFORT-

   go fast udk to 15m/fwd ss/swim max effort ("sprint your face off!") back to the wall

   go 3 free, then 3 no free

  RACE YOUR PARTNER!

Warmdown a bit before you get out. Stay hydrated today and wear your sunscreen if you have to be outside. Regular schedule Monday through Thursday this week, we may have to swim somewhere else on Friday due to a meet here at GMU; watch your email for updates. Have a great day!

Friday, June 20, 2025- written for LCM (Sr Blue @ 6a)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we did our Friday fly drilling...

With fins, 

  16 x 25 in sets of 4*-

    1-2, fly pull free kick drill @ :40

    #3, fast udk on stomach (one breath only) @ :40- max effort, get time

    #4, swim fly fast breathing 1 up/1 down- get time (should be faster than 25 udk)

   *in 4th round, the drill is your choice (still fly drill, but your choice fly drill)

Fins off after #16, then...

150 in MRS (no free), go dr-sw-k by 25's

1 x 50 from a dive in MRS, build to race pace by midpool, hold speed till the end

1:00 rest

RACE DAY SET-

  AMRAP (3 heats per group, go :10 apart)

BROKEN 150's in MRS as follows:

  50 from a dive @ 1:00, get time

  50 from a push, get time

    :10 rest...

  50 from a push, get time

Get times for all 3 x 50; goal is for 3rd 50 to be as close as possible to 2nd 50

Warmdown a bit before you leave. Enjoy the nice weather today, but have your water bottle with you & wear your sunscreen if you have to be outside. Sunday here at 9a. Have a great day!

Thursday, June 19, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

2 times through:

  4 x "out & back" 100's @ 2:00-

   dolph kick w/bds, build

    fwd ss

   drill/swim (swim is fast out of the turn)

    rev ss

   kick free max effort back to the start end

Go 2 free/2 no free (last kick is breast on 2 no free)

  1 x 100 swim free br3 or 4/2 @ 1:40- go smooth/add kick by 50's

  1 x 100 kick w/bds @ 1:40

Check HR/out & back easy

1:00 rest between rounds

With fins:

  12 x 50 odds/evens-

    odds, breast pull free kick/fast udk on stomach (35m/15m) @ 1:00

    evens, 2 dolph kicks 1 pull breast drill build @ :50

Check HR/fins off & go 100 easy

1:00 rest

2 rounds:

  200 pull free w/shnorkels & buoys- 2nd 100 is faster than 1st, get time

  Drop equipment...

  10 x 50 (2x 5)-

    1-4, odds & evens: odds backstroke @ :50 (tempo)/evens breast @ :55 (work the kick)

    #5, swim giddyup freestyle br3 or 4/2 @ :40- strong kick, nothing sloppy

  1 x 400* swim-

    100 back/breast by 50's (focus on tempo, then kick)

    100 free br3 or 4/2

    *hand touch at 200, get time/2nd 200 is faster (in 2nd rd...get out & go 2nd 200 from a dive)

Check HR/1:00 rest between rounds

With fins, until 9:15a, finish up with...

Partner style out & backs @ :40-

  odds, dolph kick wbds/fwd ss/free kick wbds

  evens, fast udk/fwd ss/swim max effort (same stroke as your partner)

Warmdown a bit before you get out. Stay hydrated today & wear your sunscreen if you have to be outside. Have a great day!

Wednesday, June 18, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

3 x 100 drill/kick by 50's @ 2:00, desc the 50 kick 1-3 (free)

 1 x 300 swim/kick by 50's, desc 100's 1-3 (free)

 Check HR/:30 rest

3 x 100 @ 2:00 in MRS (no free), go 25m drill/50m swim (build/FAST by 25's)/25m udk fast

 1 x 400 swim, go free/MRS by 50's (MRS same stroke as 100's above); free is s/e; desc MRS 1-4

 Check HR/1:00 rest

3 x 100 swim free br3 or 4/2- go @ the fastest interval you can make

Check HR/out & back easy

1:00 rest

15 x 50 in sets of 3's as follows:

  1-2* @ :55, go 35m swim/15m fast udk (IM order by round)

  #3- swim giddyup free br3 or 4/2 @ :40, hustle to make it, but not sloppy

No rest between 3's

*1-2 swim fly

  4-5 swim back

  7-8 swim breast (@ 1:00 if necessary)

  10-11 swim back

  13-14 swim fly

Check HR after #15/out & back easy

1:00 rest

If there is time...

  15 x 50 in 3's (as above), except...

  1-2's are all freestyle @ :50 (same 35m swim/15m udk- but freestyle)

  #3- straight swim IM order @ :50 (3 is fly/6 is back/9 is breast/12 is back/15 is fly)

Take :30 rest after #6, then try the last 9 x 50 straight through

Warmdown a bit before you get out. Stay hydrated today & wear your sunscreen if you have to be outside. Have a great day!

Tuesday, June 17, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With fins, 2 times through:

  2x{1 x 100 @ 2:00- kick/50 drill/kick fast udk

      {2 x 50 @ 1:00, all drill (in 2nd rd, go 35m swim build/15m fast udk)

  After 2nd time through 1 x 100/2 x 50...

      1 x 200, swim/kick by 100's; 2nd 50 of each 100 is fast

Check HR after each round

1st rd is free, 2nd rd is MRS no free

100 easy no fins after 2nd rd

3 rounds:

  100 swim free br3 or 4/2 @ 1:30 (@ 1:40 SrP), strong & even

  150 swim free br3 or 4/2 @ 2:15 (@ 2:25 SrP), go 100 smooth/50 add kick

  1* x 50 swim fast in MRS, no free @ 1:00

  *2nd rd go 2 x 50 @ :55/3rd rd go 3 x 50 @ :50

1:00 rest between rounds, out/back easy if you'd like

200 goal pace ("gp") all in MRS no free...

  4 x 50 swim 200 gp @ 1:00

   Check HR/out & back easy

  4 x 50 swim 200 gp @ 1:00, but #3 is @ :50

   Check HR/out & back easy

  4 x 50 swim 200 gp @ :55

   Check HR/out & back easy 

  4 x 50 swim 200 gp @ :55, but #3 is @ :45

  Check HR/100 easy

1:00 rest

Finish up with...

AMRAP:

  3 x 50 swim 200 gp @ :55/:45/:55 by 50's

  50 easy choice drill (same stroke as 50's gp) @ 1:30

Warmdown a bit before you get out. Enjoy your time outside, but wear your sunscreen and stay well hydrated. Today is the last day to enter the LC-2 meet at Franconia (Sunday, June 29); let me know if you have any questions about what events to enter. Have a great day!