Saturday, December 30, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 75 @ 1:15- 50 breast pull w/dolph kick & flip turns, last 25 kick free on back (arms UP)

12 x 25 breast pull free kick drill @ :35- #'s 3/5/7/9 are all FAST udk on stomach

Check HR, then take fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

8 x 50 in 2 sets of 4:

1-4, swim IM order by 25's @ :50- FAST turns throughout

5-8, swim strong & even free br3 or 4/2 @ :45

4 times through-

1 x 100 @ 1:30- 25 dolph kick FAST w/bds, 75 swim backstroke (focus on tempo)

1 x 100 @ 1:30- swim strong & even free br3 or 4/2- lots of rest here, do a good job

1 x 100 @ 1:30- 75 swim IM, last 25 kick free w/bds

1 x 75 @ 1:30- kick FAST for time w/bds, target your 100 free SCY goal time

No rest between rounds, check HR after each 75 kick fast

After 4th round, finish up with...

8 x 50 swim as above (2 sets of 4), except @ :45 (1-4) and :40 (5-8)

Check HR, then 50 easy

1:00 rest

W/boards, 4 rounds of:

6 x 25 partner kick FAST @ :45 (odds free, evens choice, but same kick as your partner)

:30 extra rest after #6...

1 x 50 kick FAST for time @ 1:30

No extra rest between rounds; keep track of your avg time for the 50 fast

50 easy after 4th round, then 1:00 rest

Figure avg time for the fast 50's kick, then multiply by 3...

MYSTERY SET

Today we finished up with 1 x 150 kick fast for time w/boards...the goal is to be within :05 of (3x) your avg 50 time from the partner kick set 50's above

Warmdown as needed before you get out. Be sure to thank your parents for getting you to workout today. Do some HW this afternoon so you're not rushing through it all on Monday. Tomorrow morning we're at the StJ (10:30a-noon), it'll be SCY again (bulkhead is still broken). Have a great day!

Friday, December 29, 2023- written for SCY (GMU distance pm)

300 swim easy choice/200 kick

1:00 rest

2 rounds of:

3 x 75 @ 1:10- dr/k/dr by 25's

1 x 125, go swim/kick by 25's & desc the 25's swim 1-3

:30 rest between rounds

Go free in 1st round, no free in 2nd round

15 x 50 in sets of 5:

1-5, odds are swim free long & strong @ :40, evens are swim/kick by 25's no free @ :45

6-10, all swim IM by 25's @ :45, FAST turns throughout

11-15 all @ :50, odds are sw/k by 25's no free (desc 1-3), evens are kick w/bds all FAST

Check HR, then go 50 easy

3 x 750 as follows:

odds- swim free, desc the 250's 1-3; hand touch at 500 in each to get last 250 time

#2- 6 rounds of:

1 x 75 swim at mile goal pace @ :55 (or @ 1:05)

1 x 50 swim faster than goal pace @ :40 (or @ :45)

50 easy loosen

3 x 550 as follows:

odds- pull w/shnorkel & choice equip, desc 1-2

#2- 11 x 50 swim at mile gp @ :40 (or @ :45)

50 easy loosen

3 x 350 as follows:

1-2, swim w/fins desc 1-2 to max effort on #2, get time

50 easy (fins are off)

#3- broken (trying to be faster than 2nd 350 from above): 150 race/:30 rest/125 race/:20 rest/75 race

Subtract :50 to get total time

Warmdown as needed before you get out. REMEMBER, we're going the 6 x 100 from a dive tomorrow morning, so prepare yourself accordingly tonight. We'll flip the pool after warmup. NO YOGA tomorrow, we're in the water at 8a. Have a great day!

Friday, December 29, 2023- written for SCY

Meet Warmup, then...

With fins,

18 x 25 in sets of 6 as follows:

1-3, fly pull free kick drill @ :40

4-5, swim fly build to race pace @ :30

#6- fast udk on stomach @ :20

Check Hr, then take fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

2 sets of:

6 x 50 @ :50* in odds & evens-

odds, swim fly/back by 25's, FAST turns

evens, swim/kick by 25's free, desc 1-3 to what you can

2 x 100 swim @ 1:30- 25 fly/50 back/25 breast, get time & desc 1-2

Check HR between rounds, then 1:00 rest

*2nd round 50's are @ :45

RACE DAY!!

Today we went 4 x 175 race from a dive @ 5:00

(We had one starting block & two lanes without blocks; so the lane with the block went 2-3 seconds behind the other two lanes and tried to catch them. Everybody took turns going off the block)

Warmdown before you get out. Thank your parents for getting you to workout today, start thinking about getting your HW done before next Tuesday. Tomorrow morning at 10:15a here at GMU. Have a great day!

Thursday, December 28, 2023- written for SCY (GMU distance group)

After drylands and group warmup...

3 rounds of:

2 x 250 swim free @ 3:00- 150 long & strong, last 100 add kick & go; desc 1-2

1 x 400 pull free w/shnorkel- add pulling equipment in each round; get time & desc 1-3 to fast

Check HR after each 400, then 1:00 rest between rounds

4 x 75 @ 1:15- go choice fly drill/kick on back/choice drill by 25's

:30 rest after #4, then...

"Sampler Set"

3 rounds of:

5 x 50 @ :50* as follows-

1- swim fly (200 setup)

2-4, swim free at mile gp

#5- kick fast for time w/bds

1 x 75 swim IM- get time & check HR, desc 1-3 to max effort

25 easy float back to the start end

1:00 rest between rounds

*interval for the 5 x 50 gets :05 faster by round

Warmdown a bit before you get out. 

Tomorrow morning you'll lift here (Fieldhouse is closed) & swim like a regular Monday Morning, only from 7-9a. Tomorrow afternoon is 1-3p. Have a great day!

Thursday, December 28, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

One time through...

(all the kick is fast & with a board; the 50's swim are long/strong, then desc the 100's IM)

25 kick fast with boards/50 swim long & strong

50 kick fast/50 swim long & strong

75 kick fast/50 swim l&s

100 kick fast/100 swim IM

75 kick fast/100 swim IM

50 kick fast/100 swim IM

25 kick fast/100 swim IM

Check HR, then 50 easy

1:00 rest

All 50's are free @ :40/:35 or @ :45/:40-

6 rounds of:

2 x 75 @ 1:15- 50 swim/25 kick on back, desc 1-2 to something legit giddyup; these are all in MRS

1 x 50 swim freestyle br3 or 4/2 @ :40/:35 or @ :45/:40 (1st 3 rds @ :40, then last 3 rds @ :35)

No rest between rounds, check HR after 6th round, then 1:00 rest

8 x 25 in MRS as follows:

odds- drill @ :35

evens- swim smooth & long @ :25

:30 rest, then...

4 rounds of:

4 x 50 swim in MRS (no free) at 200 GP @ :55*

1 x 75 dr-k-dr by 25's @ 2:00

No rest between rounds

*interval is :45 in 2nd round, then @ :10 rest in 3rd round. 4th round is choice stroke @ :55

Check HR after 4th 50 in each round

Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout today, and make the most of your time off. Tomorrow morning again here at 9:30a. Have a great day!

Wednesday, December 27, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

25's drilling @ :40- every 4th 25 is a 50 kick on back

2 sets of 4 breaststroke, 2 sets of 4 choice

Fins off

4 x 50 swim strong & even ("S/E") free br3 or 4/2 @ :50

4 x 50 sw/k by 25's desc 1-4 MRS (no free) @ :55

4 x 50 swim S/E free @ :45

4 x 50 sw/k desc MRS (no free) @ :50

4 x 50 swim S/E free @ :40

4 x 50 sw/k MRS (no free) @ :45, desc if possible

:30 rest, check HR

4 x 75 swim S/E free br3 or 4/2, go @ 1:05/1:00/:55/:50, by 75

Check HR again, then 100 dr-k-dr-skulling by 25's

1:00 rest

6 rounds, all @ 3:00-

75 kick FAST for time (target your 100 free SCY goal time), get time & keep track of avg time

50 swim choice long & strong

Check HR after last 75 and again after the last 50; then...

150 dr-kick on back, by 25's

6 rounds of, all @ 4:00-

4 x 25 kick fast for time @ :10 rest

50 swim smooth & long

Check HR after last set of 4 x 25 & again after the last 50.  Then go 150 drill/choice by 25's

1:00 rest

Finish up with...

1 x 50 kick for time- everybody goes at the same time!

Warmdown as needed. Be sure to thank your parents for getting you to workout today, and make the most of your time off. Have a great day!

Sunday, December 24, 2023- written for SCY @ StJ (including PW's national group)

1 x 600- 300/200/100

1:00 rest

(PW's national group scroll down past 1st workout)

With fins, in sets of 6:

25's drill choice @ :35

25's choice drill no free @ :30

25's alternate swim (build) and kick (udk) @ :35

Fins off, go 150 drill/kick on back by 25's

Big IM set...

3 x 75 IM @ 1:20- 25 dolph kick w/bds, then 50 swim fly/back by 25's, desc 1-3

1 x 125 swim FAST IM @ 3:00 (50 swim fly)

3 x 75 IM @ 1:20- 25 free kick w/bds, then 50 swim back/breast by 25's, desc 1-3

1 x 125 swim FAST IM (50 backstroke) @ 3:00

3 x 75 IM @ 1:20- 25 breast kick w/bds, then 50 swim breast/free by 25's, desc 1-3

1 x 125 swim FAST IM @ 3:00 (50 breast)

6 x 50 @ 1:05, swim/kick by 25's choice- but fast turns

:30 rest, then...

1 x 175 race IM (skip last 25 free), goal is faster than your 200 IM goal time

PW's national group:

After your warmup, get into...

One time through (descending swims w/fins and 25's partner kick withOUT fins, all fast):

3 x 150 swim free desc 1-3 @ 2:40 (w/fins)

8 x 25 partner kick w/bds- odds dolph kick @ :35, evens free kick @ :25

3 x 100 swim in MRS w/fins desc 1-3 @ 2:00 (last 25 is udk)

8 x 25 partner kick w/bds- odds are breast kick @ :35, evens are free kick @ :25

3 x 75 swim IM desc 1-3 @ 1:30 (breast w/dolph kick)

8 x 25 partner kick w/bds- odds choice @ :35, evens no free @ :25

5 x 50 @ 1:20 25 swim/25 lungbuster (udk), desc 1-3 and 4-5

Warmdown as needed before you get out. Remember, no workout tomorrow or Tuesday, see you back at GMU on Wednesday Morning at 9:30a. Enjoy your time off and be grateful for all the nice things you get. Have a great day!