Tuesday, July 8, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

3 times through:

  2 x 100 @ 2:00- go 25 drill/50 swim (build into turn/fast out)/kick, in MRS (no free)

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

    #3 is always @ :40

  1 x 100 swim/kick by 50's in MRS (same as 100's above), get time and desc 1-3 to fast

  *50's free are @ :45 in 2nd rd (#3 still @ :40) and @ :40 in 3rd rd

Check HR after each round

6 x 100 odds/evens as follows:

 odds, swim free br3 or 4/2 @ 1:30 (SrP @ 1:40), go smooth/add kick by 50's, kick gets bigger

 evens in MRS (no free) @ 2:00 as follows-

  #2, go 15m swim max effort/35m dps, then 2nd 50 drill

  #4, go 25m max effort/25m dps, then 2nd 50 drill

  #6, go 35m max effort/15m dps, then 2nd 50 drill

2 rounds of (if there is time, a 3rd round can be your choice):

  5 x 50 @ 1:00- odds swim MRS at 200 gp, evens drill (same stroke)

  1 x 150 swim free br3 or 4/2, desc 50's 1-3 to what you can

  Check HR/out&back easy

  5 x 50 @ 1:00 in MRS, swim at 200 gp (#3 is drill, same stroke)

  1 x 150 swim free br3 or 4/2, desc 1-3 to faster than previous 150

  Check HR then out/back easy

  4* x 50 swim 200 gp in MRS @ 1:00

  1 x 50 easy drill (same stroke)

  Get out...

  1 x 50 race from a dive in MRS, go on a "zero" or "five" & get your time

  100 easy choice

  *anybody racing this weekend goes 2 x 50 MRS @ :15 rest (1st 50 is from a dive) instead of 4 x 50

Warmdown a bit before you get out. Be sure to wear your sunscreen today & keep your water with you. Get excited to race the next few weekends and remember, workout on Friday Morning is at the outdoor Lakeville Pool (6a-7:30a). Have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins:

  9 x 50 in 3's-

  1-2, breast pull free kick drill (35m), last 15m fast udk on stomach, @ 1:00

  #3, fast free kick on back w/arms pointed up towards ceiling @ :50

Check HR after #9, then...

3 x 150 @ 2:45-

  50 dolph kick on side, stay on surface and feel hips generate the dolphin motion

  100 drill, go 2 dolphin kicks 1 pull breast- this 100 gets faster 1-3 (do flip turns)

Check HR after last 150, then out/back easy

1:00 rest

4 rounds ("12 x 50") as follows:

  1 x 50- kick free w/boards @ 1:10, go 15m moderate/20m max/15m moderate)

  2 x out/back 50's @ :55 swim, go breaststroke out/fwd ss/freestyle back, desc 1-2

  1 x 50 kick w/bds @ 1:30- go breast kick to 25m/fwd ss/free kick to the end; desc 1-4

Check HR after each round, out/back easy after last round

3 times through (4 x 100 and then 4 x 50):

  1 x 100- 15m kick breast/35m swim breast, then 35m swim free/15m kick free

  1 x 100- 25m kick breast/25m swim breast, then 25m swim free/25m kick free

  1 x 100- 35m kick breast/15m swim breast, then 15m swim free/35m kick free

  1 x 100- kick breast/free by 50's

  4 x 50 odds/evens-

   odds, swim breaststroke @ :55 (hold faster avg by round)

   evens, swim free br3 or 4/2 @ 1:20- hold under :35 (SrP, target :37)

  NOTE: 100's are @ 2:30 for 1st rd, then @ 2:20 in 2nd rd and @ 2:10 in 3rd rd

               All kick is with the boards, and FAST

After 3rd round, 100 easy on back

1:00 rest

Finish up with:

1 x 200 kick for time, go breast/free by 50's, 1st 100 on back/2nd 100 with boards

Warmdown a bit before you get out. Wear your sunscreen today if you have to be outside & have your water bottle with you throughout the day. REMEMBER, workout on Friday Morning is at the outdoor Lakeview Pool, 6-7:30a. Have a great day!  

Sunday, July 6, 2025- written for LCM (Sr Blue/Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins,

  16 x 50, odds/evens-

  odds @ 1:00, go 15m udk on back/20m drill/15m fast udk on stomach

  evens, all kick desc 1-4/5-8 as follows:

   2@ 1:00

   4@ :55

   6@ :50

   8 @ :45

    10@ :50

    12 @ :45

    14 @ :40

    16 @ :35

Check HR/fins off & right into...

1 x 400-

  odd 50's, 15m swim build/35m drill- all in MRS, no free (same stroke for drill & swim)

  even 50's, swim free br3 or 4/2 desc to giddyup

Check HR again/1:00 rest

8 x 50 odds/evens-

  odds, 25 swim MRS fast/25m drill MRS (same stroke) @ :55

  evens, swim free br3 or 4/2 @ :55, straight desc 1-4 to something juicy

Check HR

8 x 50 odds/evens-

  odds, 35m swim MRS desc 1-4, no free/15m drill MRS (same stroke

  evens, swim free br3 or 4/2 as follows:

   2@ :45

   4@ :40

   6@ :35

   8@ :30

 Check HR, then...

1 x 600-

  odd 100's swim w/shnorkel desc 1-3

  even 100's pull w/buoy no shnorkel, br 5/3, then 5/5, then 5/7 by 50's (by 100's)

Check HR, then 1:00 rest

4 rounds of:

  150 swim free br3 or 4/2 @ 2:20-

    go 100 long & strong/50 add kick; must be under 2:00

  3 x 50 swim in MRS (no free) as follows:

   1, from a dive @ 1:00/:55/:50/:10 rest, by round; this is fast

   2, always @ :10 rest, target your 200 gp

   3, always @ 1:30, think "finishing speed" here

No extra rest between rounds, check HR after last 50 in each round.

After 4th round...

1 x 150 dr/choice/dr by 50's

1:00 rest

If there is time, finish up with...

1 x Broken 100-

 50 from a dive/:10 rest/50 from a push- can you be faster than your 2nd 100 split of 200 goal time?

Warmdown a bit before you get out. Be sure to wear your sunscreen today if you have to be outside and have your water bottle with you. Remember, this coming Friday Morning we'll be outside at the Lakeview Pool, 6-7:30a. Have a great day!

Friday, July 4th, 2025- written for SCM/outdoors at Fairfax Pool (Sr Blue @ 6a)

Meet Warmup...

With fins:

  16 x 25 @ :40-

    1-2, fly pull free kick drill (head down before hands come around)

    #3, swim fly build to fast

    #4, fast udk on stomach- max effort here

Check HR after #16, then fins off/50 easy

RACE DAY set-

  3 times through, in 2 groups (all from a dive):

  1 x 25, get time

  1 x 50, get time/be within :01 of 25 time

  1 x 75, get time/be within :02 of 25 time

Rds 1&2 are in MRS

Rd 3 can be your choice

After Rd3...

1 x 150 drill/choice by 25's; then...

BROKEN 100 swim:

  25 from a dive/:10 rest/50 from a push/:10 rest/25 from a push

  Can be your choice of stroke, but only one stroke

Warmdown a bit before you get out. Enjoy the 4th of July holiday, but no freak accidents. Regular workout on Sunday at GMU. Have a great day!

Thursday, July 3, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

2x through:

  4 x out/back 50's @ 1:00-

    fist drill out/fwd ss/choice skulling on back

  1 x 150 swim free br3 or4/2, desc 50's 1-3 to what you can

 Check HR after each round

8 x 50 @ 1:05 in MRS no free as follows:

  odds, drill/kick by 25's, build the kick

  evens, drill/swim by 25's, build the swim

Check HR, then right into...

4 rounds of:

  1 x 100 swim free br3 or 4/2 @ 1:30, go smooth/add kick by 50's & get time

  1 x 200-

    100 swim free, faster than previous 100

    3rd 50 MRS- 15m swim max effort/35m drill

      get out...

    4th 50 swim MRS from a dive, get time & desc 1-4 to max effort

Check HR/regroup for next round

100 easy after 4th round/1:00 rest

One time through:

All 50's at 200 goal pace are in MRS, no free...

  

  4 x 50-

    1-3 swim MRS at 200 gp @ :55

    #4, swim free @ :40, must be under :35

  1 x 100, go 50 swim free 2nd gear (under :40)/50 drill in MRS @ 3:00

  4 x 50-

    1-2 swim MRS at 200 gp @ 1:00

    #3, swim free @ :40, must be under :35

    #4, swim MRS at 200gp @ 1:00

  1 x 100 @ 3:00, 50 swim free 2nd gear (under :40)/50 drill in MRS

  4 x 50-

    1, swim MRS at 200 gp @ :55

    #2, swim free @ :40, must be under :35

    3-4 swim MRS at 200 gp @ :55

  1 x 100 @ 3:00, 50 swim free 2nd gear (under :40)/50 drill in MRS

  4 x 50-

    1, swim free @ :40, must be under :35

    2-4 swim MRS at 200 gp @ 1:00

  1 x 100, 50 swim free 2nd gear (under :40)/50 drill

If there is time...

  50 race partner-style from a dive, your choice of stroke

Warmdown a bit before you get out. Remember, tomorrow's workout is outdoors at the Fairfax pool on Roberts Road, 6-7:30a, then Saturday is off. Regular workout here on Sunday, 9a. Wear your sunscreen today & stay well hydrated. Have a great day!

Wednesday, July 2, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

3 rounds:

  1 x 150 @ 3:00- go drill/kick/drill by 50's

  3 x 50 sw/k (35/15) @ 1:05, desc 1-3 @ 1:05 (same stroke as 150 dr-k-dr)

  No rest between rounds, check HR after 3rd 50 in each round

1:00 rest after 3rd round

With fins, in 4th best stroke:

  8 x 50 odds/evens-

  odds, drill @ 1:00

  evens, 25m swim/25m kick @ :50

Check HR after #8, take fins off/100 easy

1:00 rest

100 swim free br3 or 4/2 @ 1:35, go smooth on the way/add kick by 50's

  2 x 50 swim 15m in 4th best stroke/35m free @ :55 (15m 4th best stroke is fast)

100 swim free @ 1:35 as above, go smooth/bigger kick by 50's

  2 x 50 @ :55, 25m 4th best stroke/25m free, 4th best stroke is fast

100 swim free as above, go smooth/biggest kick possible by 50's

  2 x 50 @ :55, 35m 4th best stroke/15m free, all fast in 4th best stroke

Check HR, then right into...

50 swim free smooth

  get out/:10 rest

50 swim 4th best stroke from a dive, max effort, get time/Check HR

Out/back easy

1:00 rest

LONG(ish) SWIM-

One time straight through:

  125 IM swim, 25 each fly/back/breast then 50 free

   100 kick, go free on back w/arms pointed UP or all fast udk (can go 50 of each)

  125 IM swim, 25 each back/breast/free then 50 fly

   100 kick as above, better effort

  125 swim IM, go 25 each breast/free/fly then 50 backstroke

   100 kick as above, max effort

Check HR, then easy into the wall

1:00 rest

Finish up with...

AMRAP-

  2 x 50* @ 1:05 going "your choice 35/15," 

   *35m of one thing then 15m something different (35 back/15 fly; 35 breast/15 udk, etc)

   *desc 1-2 to fast

   *can be different from round to round

   *no free

  1 x 50 swim free br3 or 4/2 @ :50, must be under :35

No rest between rounds

Check HR at 7:43a, then go 100 easy

Be sure to check your email today for info on Friday Morning workout; GMU is closed so we'll be swimming somewhere else that morning. Wear your sunscreen if you have to be outside and have your water bottle with you throughout the day. Regular schedule tomorrow here at GMU. Have a great day!

Tuesday, July 1, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

4 x 100 @ 1:50-

  50 drill/25 swim build/25 kick udk (udk gets faster 1-4)

Check HR

3 rounds:

  1 x 75 @ 1:30, go drill/swim fast/surface kick max effort, by 25's

  2 x 50 @ 1:00- go 25 swim fast turn/25 as far as you can go udk before you take a breath

  1 x 75 @ 2:00, swim smooth/build/race by 25's

  No rest between rounds

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

  Check HR after each round; then after 3rd round, get right into...

1 x 300 pull free w/buoy only (no shnorkel)-

  Breathe 5/3, 7/3, 9/3 by 50's

Check HR/1:00 rest

2* rounds of:

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

  2 x 50 swim strong/even free br3 or 4/2 @ :50 (SrP @ :55), hold under :40

   1 x 50 swim at 200 gp in MRS @ 1:00

  2 x 50 swim free @ :50, as above

   2 x 50 swim at gp @ 1:00, as above

  2 x 50 swim free as above

   3 x 50 swim gp as above

  2 x 50 swim free

   4 x 50 swim gp

Check HR after last 50, then get right into...

300- choice/kick/choice by 50's (2x)

1:00 rest after 300

*in 2nd round, 200 gp 50's are @ :10 rest (you get 1:20 per 50 total, 2:40 for 2 x 50, 4:00 for 3)

Finish up with...

75 fast for time from a dive as follows:

 25 from a dive/:10 rest/50 from a dead start

 Same stroke as your gp 50's

Warmdown a bit before you get out. Be sure to wear your sunscreen today & have your water with you. Remember, entries for the Open Champs meet ("Jr/Sr Champs") are due today by 11a. Let me know if you have any questions about your events. Have a great day!