Wednesday, July 16, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

Anybody racing tomorrow (14&U @ UMD):

  -Meet Warmup;

  -24 x 25 @ :45 w/fins, "the usual" in sets of 4;

  -anything else as needed

  -warmdown & hop out, get excited to race this weekend!

Everybody else:

3 x 200-

 1, dr-k-dr-sw by 50's @ 3:40

 2, dr-k-sw-sw by 50's @ 3:20, desc 50's swim 1-2

 3, dr-sw-sw-sw by 50's, desc 50's swim 1-3

Check HR, then...

18 x 50's in sets of 3's follows:

  1-2, swim IM order by 25's @ :55 (fly/back #1, then back/breast on #2), always @ :55

  #3, swim free br3 or 4/2, last 15m fast udk; #3 is @ :55, then gets :05 faster by round*

    *so, #6 is @ :50, then #9 @ :45, #12 @ :40, #15 @ :35 and #18 @ :30!!

  SrP, go 50's IM @ 1:00 and then 50 free starts @ 1:00, so #18 is @ :35

1:00 rest, check HR after #18, then out & back easy

4 rounds of:

  1 x 150 @ 2:40 as follows-

   50 kick w/boards build, last 15m at max effort (free kick)

   100 swim free br3 or 4/2, go smooth/add kick by 50's

  1 x 50 kick max effort (free) w/boards @ 1:20

No rest between rounds, check HR after each round

Kick in 3rd round is choice no free

Kick in 4th round is choice

200 dr-k-dr-skulling in MRS after 4th round, then 1:00 rest

AMRAP-

  1 x 150 @ 2:40 as follows:

    100 swim free br3 or 4/2, go smooth/add kick by 50's

    50 swim in MRS (no free), build speed to max effort for the last 15m

  1 x 50 swim MRS (same stroke as last 50 on 150 above), max effort from a dive @ 1:20

  Check HR after each round, no additional rest between rounds

Every 3rd round, 50's MRS can be choice (but same stroke for both)

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated- get excited to race this weekend at UMD. FYI, Workout schedule is the same for Thursday & Friday here at GMU. Have a great day!

Tuesday, July 15, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

2x:

  2 x 150 @ 2:45- go dr/sw/dr by 50's, build the swim

  3 x 50 swim desc 1-3 @ 1:05, same stroke as the 150's

  Go rd1 free/rd2 choice no free

Check HR after 2nd rd, then...

With fins:

  8 x 50 @ 1:05, o/e

   odds, breast pull drill (choice kick, free or 2 dolph kicks)/last 15m fast udk

   evens, choice drill (can be diff stroke)/last 15m fast free kick on back arms pointed UP

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

1:00 rest

12 x 100 odds/evens (2 x 6)-

  odds, always swim free br3 or 4/2 @ 1:25, go smooth/add kick by 50's (SrP @ 1:35)

  evens, swim 50 back/25 breast/25 free @ 2:00, desc 1-3 (2/4/6) and 4-6 (8/10/12), get times

  Check HR after #12, then get right into...

200 in MRS (no free), go dr/k/dr/skulling by 50's

1:00 rest

3 rounds of (4 rounds if NOT racing this weekend)-

  4 x 50 MRS-

   odds, swim at 200 gp @ 1:10

   evens, go 25m swim max effort from a dive/25m drill, all @ 1:50

  1 x 200 pull free w/shnorkel & choice equip

  Check HR after each round, then :30 rest

If there is time, finish up with...

With fins, 16 x 25 @ :45- "the usual," in sets of 4

Warmdown a bit before you get out. Stay wel hydrated and wear your sunscreen today- stay out of the sun if you can, especially if you're racing this weekend. Have a great day!

Monday, July 14, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With fins, 4x:

  2 x 50 drill @ 1:00, last 15m fast udk

  2 x out & backs @ :45- go fast udk to 15m/fwd ss//swim back max effort

No rest between round

Go 2 rds free/2 rds no free

Check HR after last round, then fins off/100 easy choice

9 x 100 in sets of 3-

  1st 50, 35m swim smooth free/15m fast udk

  2nd 50 35m swim free add big kick/15m swim fast MRS (no free)

Two options: 

Go 1 each @ 1:45/1:35/1:25 (3x through);

  OR...

Go 3 each @ 1:45/1:35/1:25 (big street cred if you can rip off 3 x 100 @ 1:25 as above

Check HR, then 100 easy

1:00 rest

With boards, 5 rounds of:

  4 x out & backs @ 1:00-

   odds, kick wbds fast/fwd ss/fast udk back to the wall

   evens, fast udk/fwd ss/kick fast wbds back to the wall

  1* x 50 kick max effort w/bds @ 1:30, get time

  *in 3rd & 5th round, 2 x 50 kick w/bds @ :15 rest, can you get to your 50 time (rds 1/2), + :03?

Rds 1-3 are free; rds 4-5 are your choice

1:00 rest between rounds

With fins, finish up with...

AMRAP-

  4 x 25 @ :40, odds max effort/evens build to fast finish

  1 x 40 out/back @ 1:00 (go past 15m buoy): max swim/fwd ss/fast udk

  Go odd rounds free, even rounds no free (can be diff stroke in even rds)

No extra rest between rounds

Warmdown a bit before you get out. Get excited to race this weekend and be sure to wear your sunscreen & stay hydrated throughout the week. Have a great day!

Sunday, July 13, 2025- written for SCM (special schedule for Sr Blue/Sr Prep, outdoors @ Fairfax Pool, 8:30a)

1 x 600-300/200/100

1:00 rest

With fins, 3x:

  1 x 125 @ 2:10- 50 drill/25 kick build/50 drill

  1 x 75 @ 1:10- go swim/kick/swim faster by 25's, same stroke as drill on 125

  No rest between rounds, check HR after 3rd round, then fins off/50 easy

6 x 75 @ 1:25- 25 breast pull free kick/50 choice drill/swim by 25's, build the swim

Check HR/1:00 rest

4 rounds of:

  2 x 150 @ 2:20, go 100 swim free smooth/add kick by 50's

                                  50 swim/drill by 25's in MRS, build the swim

  3 x 50 swim MRS (no free @ 1:05, desc 1-3 to max effort

  Rds 1-2, go MRS on 50's desc

  Rds 3-4, choice, but only one stroke

With fins, finish up with...

  16 x 25 @ :45, "the usual" in sets of 4

Warmdown a bit before you get out, then help take the lanelines out before you go. Be sure to thank Heather for running workout this morning. Regular workout this week at GMU. Have a great day!

Friday, July 11, 2025- written for SCM (special schedule outdoors @ Lakeview Pool, 6-7:30a)

Meet Warmup, then...

With fins, 4 rounds:

3 x 25 fly pull free kick drill @ :40

1 x 50 swim/kick fly @ 1:00- build the swim to fast turn, kick is fast

No rest between rounds

Check HR after each round/fins off after 4th rd, go a 50 easy

RACE DAY SET-

  4 x 75 race from a dive in heats, go :10 apart (2 groups, 1 group every 2:00)

   gets times, keep track of avg

  After last 75...

1 x 150 drill/skulling by 25's, figure time for 150 (double your avg 75 time)

Then...

BROKEN 150- 3 x 50 race @ :10 rest

  1st 50 from a dive/2nd & 3rd 50 from a push; get time & subtract :20 for total 150 time

  Goal is to be faster on the 150 than 2x your avg 75 time

Warmdown as needed before you get out. Be sure to thank Erica on the way out for allowing us to train here today. Remember, Sunday workout is at the outdoor Fairfax Pool on Roberts Road, 8:30-10a; regular schedule back at GMU on Monday. Good luck to everybody racing this weekend, have a great day!

Thursday, July 10, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

  4 x 50 @ 1:00- 35m drill/15m fast udk

  2 x 100 swim/kick by 50's @ 2:10, desc 1-2 to what you can

  Go free/MRS (no free)/choice (only 1 stroke) by round

Check HR after each round

Fins off/100 easy after 3rd round

1 x 300 choice- far end of the pool is swim fast into/out of the turn

1:00 rest

AMRAP-

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

     {2 x 50 swim MRS (no free) @ 1:00, desc 1-2

      No rest between the two rounds, then...

      1x {1 x 50 cruise free @ :50

           {2 x 50 swim in MRS @ :15 rest- target 200 gp (same stroke as 50's @ 1:00 above)

           {Get times/check HR, then 50 easy

1:00 rest between rounds

Change stroke (for 50's) every 3rd round if you'd like

After 3rd & 6th round...

1 x 300- 200 pull w/shnorkel & buoy (choice paddles)

               Drop equip

              100 stroke drill

Warmdown as needed before you get out. Remember, workout tomorrow morning is at the Lakeview Pool, 6-7:30a. Get excited to race the next few weekends; stay hydrated and wear your sunscreen if you have to be outside. Have a great day!

Wednesday, July 9, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

4x:

  1 x 100 @ 2:00- drill/kick by 50's, build the kick

  2 x 50 sw/k by 25's @ :55, desc 1-2 (same stroke as 100 dr-k)

  Go 2 rds free, 2 rounds no free (no free rounds, 50's are @ 1:00)

  Check HR after last round, then...

2 rounds:

  3 x 50 kick w/bds @ 1:10-

   go 1/2 fast 1/2 easy (#1), then build (#2), than all fast* (#3)

  1 x 100 kick on back moderate to strong effort, but udk's are BLAST @ 3:00

  *if you're racing this weekend, go easy on the 3rd 50 kick

Check HR after each round

If you're racing this weekend:

  8 x 50 @ 1:10 (can be with fins if you'd like)-

   1, 15m max effort/35m drill

   2, 25m max effort/25m drill

   3, 35m max effort/15m drill

   4, all easy choice

Check HR after #8, then warmdown & hop out

Everybody else...

LONG SWIM-

4 times through:

 200 swim free w/shnorkel, strong long & strong, desc from there to giddyup

 Take shnorkel off, then continue right into...

 100 IM order by round (fly in first round, back in 2nd round, etc...)-

  go 25m swim build to race/25m drill (same stroke)/50m kick (fast udk, then build)

Check HR after 4th time through, then out/back easy

1:00 rest

With fins, finish up with...

2x:

 3 x 175 swim free desc 1-3 to max effort @ 3:00 (kick on back in 2nd rd)

 3 x 50 swim desc 1-3 to max effort @ 1:10, no free (only 1 stroke); these are free in 2nd rd

No rest between rounds, check HR after 3rd 175 and 3rd 50 in each rd

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Get excited to race the next few weekends, and remember that workout on Friday is at the Lakeview Pool (6-7:30a). Have a great day!