Friday, September 29, 2023- written for SCY (GMU distance, am)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 75 dr-sw-dr by 25's @ 1:10- build the swim to race pace turn

1 x 150 @ 2:20 swim-kick by 25's, desc the 50's to something juicy

No rest between rounds.

Go free/no free/choice stroke by rounds

3 rounds of:

4 x 50 swim at mile goal pace @ :45*

1 x 25 easy drill @ :30

1 x 50 swim at finishing speed, check HR

1 x 25 easy @ 1:00

No additional rest between rounds

*2nd round 50's @ :40; 3rd round 50's @ :10 rest

Warmdown a bit before you get out. Do an excellent job with your classes today & get excited for this afternoon's test set. Have a great day!

Friday, September 29, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

Considering that we are racing this weekend, we'll go a relatively light Race Day set today...

In heats,

2 x 75 RACE (same stroke for both), max effort- get times & add together for 150 total

8-10 minutes active recovery; then...

1 x 150 RACE (same stroke as 75's)- how close can you come to your 2 x 75's add-up time?!?

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the meet this weekend. Have a great day!

Thursday, September 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 25 fly pull free kick drill @ :35

1 x 75 @ 1:20- swim fly build/fast UDK on stomach/choice fly drill by 25's

1 x 50 kick FAST dolphin kick w/boards @ 1:00

No extra rest between rounds; 3rd round is NO FINS, same drills & intervals

3 rounds of:

2 x 100 swim 25 fly (build)/75 backstroke @ 1:40, desc 1-2

1* x 50 swim free br3 or 4/2 @ :40- giddyup the kick here!

1 x 100 swim- as above, fastest of the 3

1 x 50 kick BIG w/boards, breast/free by 25's- this is FAST here

We'll regroup after each round, check your HR after the 50 kick

*add 1 x 50 free in each round

 DISTANCE/IM-

AMRAP:

3 x 150 @ 2:10- swim free br3 or 4/2, change gears by 50's; HR = 140/160/170+ by 50's

1 x 125 swim free br3 @ 1:30- you'll have to hustle here, but don't get sloppy

Check HR, then :30 rest between rounds

SPRINTERS-

AMRAP:

3 x 25 partner sprint @ :40- RACE these 25's

1 x 25 drill @ 1:00

3 x 25 sprint (same stroke, one at a time) @ :10 rest- how close can you get to your partner 25 times?

1 x 25 drill @ 1:00

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!

Wednesday, September 27, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100

1:00 rest

With choice equip:

2 x 150 @ 2:30- drill/swim/kick by 50's, NO FREE; swim is fast turn

Same stroke as the 150's, 3 rounds of:

4 x 25 kick w/boards- race each other! Odds @ :35, evens @ :25

1 x 75 kick on back @ 1:15- 1/2 of each 25 is udk

1 x 75 swim @ 1:00 (same stroke as 150's)- build/GO/dps by 25's

Check HR after each round; 3rd round is choice stroke

1:00 rest after 3rd round

4 rounds of:

3 x 50 swim/kick by 25's @ :50/:55 for ladies if you'd like (no slower than :55); no free, #2 is kick w/boards

1 x 75 swim (same stroke as 50's sw/k) also @ :50/:55- same interval as the 50's sw/k!

No rest between sets. 4th round is your choice of stroke

1:00 rest after 4th round

2 rounds of:

2x{2 x 125 swim free br3 or 4/2 @ 1:25/1:30- 75 long & strong, last 50 add legs

    {1 x 225 swim free br3 or 4/2 @ 2:25/2:30- giddyup to make the interval, but not sloppy

Check HR, then right into...

10 x 50 swim at 500 goal pace @ :40/:45- #6 is drill in 1st round, #5 is drill in 2nd round

Check HR after #10, then 100 easy dr-k-dr-skulling by 25's

1:00 rest

After 2nd set...

6 x 50 choice/kick on back by 25's @ 1:00

Finish up with...MYSTERY SET!!

Today we raced a single 250, the goal being faster than half your 500 goal time.

Warmdown a 300 drill/kick by 50's before you get out.

Do an excellent job with your self-care away from the pool- and make sure you're staying on top of your classwork, midterms will be here before you know it. Everybody together tomorrow afternoon at 12:30. Have a great day!

Tuesday, September 26, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 75 @ 1:20-

25 drill in MRS, 25 kick free on back w/arms pointed UP, 25 fast explosive UDK on stomach

Take fins off after #8, then get right into...

3 x 150 as follows:

drill/kick/drill by 50's @ 2:40, except...

#2 is swim desc 50's 1-3 to what you can (same stroke as odd 150's)

1:00 rest

2 rounds of:

6 x 50 as follows:

odds- swim/kick by 25's in MRS (no free) @ :55, desc 1-3 to something juicy

evens- swim free br3 or 4/2, giddyup your kick, @ :45

#6, all kick free w/boards max effort @ 1:00

No rest between rounds, check HR after 2nd round, then 1:00 rest

2 rounds of:

6 x 50 as follows:

odds- swim/kick by 25's different stroke than previous set, but still no free (@ :55, desc 1-3)

evens- swim free br3 or 4/2, big kick to drive you, @ :40

#6, all kick fast free w/boards @ 1:00- max effort here!

No rest between rounds, check HR after 2nd round, then 50 easy

LONG SWIM-

3 times through:

125 swim free br3 or 4/2- build kick on last 50

75 swim IM, smooth strong strokes

75 swim IM, faster

125 swim free br3 or 4/2- finishing speed for your IM

150 swim backstroke, desc the 3 x 50's to what you can

Check HR after 3rd time through, then warmdown a bit before you get out.

SPRINT GROUP-

AMRAP:

3 x 75 swim desc 1-3 to FAST, @ 1:40

50 easy drill @ 1:00

3 x 25 race @ :10 rest (all @ 2:00)- how much faster than your Goal Time can these be?

No additional rest between rounds; change strokes after every other round.

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!

Monday, September 25, 2023- written for SCY (GMU distance, PM)

1 x 600- 300/200/100)

1:00 rest

14 x 50, odds & evens-

o- drill/kick by 25's @ 1:00- desc the kick

e- swim/fast UDK by 25's @ :50- same stroke as previous 50; build swim to race pace turn

Last 6 x 50's, no freestyle

1:00 rest, check HR

4 rounds of:

2 x 75 kick @ 1:15 desc 1-2, 2nd 75 is IM kick by 25's

1 x 100 swim @ 1:15- changes by round:

1st rd, swim free long & strong

2nd rd, 25 fly/75 free

3rd rd, 25 fly/25 back/50 free

4th rd, 100 swim IM

No rest between rounds, all 100's @ 1:15

Check HR after 4th rd, then 1:00 rest

2* times through:

2 x 450 swim @ 5:15 or 5:30-

#1, long & strong free, br3 or 4/2; add kick as you go through the 150's

#2- swim free/IM/free faster by 150's (no free on 150 IM)

12 x 50* swim at mile gp @ :50/:45/:40 (4 each)

Check HR, 50 easy

*in 2nd set, the 12 x 50 are instead 8 x 75 swim at mile gp, 4 @ 1:10/4@ 1:00 (ladies go 1:15/1:05 if you'd like)

Check HR again/50 easy

Finish up with a MYSTERY SET:

Two choices-

2 x 825 swim free @ 10:00, desc 1-2 to half your mile goal time; OR...

3 x 275 swim best avg free @ 4:00- add up needs to be faster than half your mile goal time

Check HR

Warmdown as needed before you get out. Take good care of yourself away from the pool & stay on top of your class work. LCM tomorrow with the big group. Have a great day!

Monday, September 25, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys, where noted:

8 x 25 @ :35, odds ra2 la2 free drill, evens dolph kick on side (under), 1 breath only

6 x 75 w/shnorkels & buoys @ 1:20-

50 fist free drill (watch hands out front, pull in line with shoulder)

25 kick free holding buoys (head down, breathe through shnorkel)

6 x 50 @ :55-

25 swim free br3 or 4/2- build into fast turn

25 MRS choice drill NO FREE

4 x 100 swim- 25 swim MRS build to race pace turn, 50 swim free br3 or 4/2 (L&S), 25 kick on back (1/2 udk), @ 1:40

1:00 rest, check HR

AMRAP:

4 x 25 kick fast w/boards @ :35 (#3 is @ :25)

1 x 100 swim free or back @ 1:25, last 25 kick on back (hustle here!); this is IM in even rounds 

1 x 100 @ 2:30- kick FAST for time w/boards- will vary from round to round

No additional rest between rounds, check HR after each 100 kick

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this coming weekend. Have a great day!