Monday, January 29, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys:

6 x 75 @ 1:20- 50 fist free drill, 25 kick free (hold buoy in front, keep kick "small")

8 x 25 kick FAST w/bds (head down in h2o) @ :45/:30 odds & evens

Check HR, then equipment off...

150 kick/drill by 25's (kick is on back- 4 udk,then fast kick)

1:00 rest

20 x 50 in sets of 5 as follows:

1-5, swim IM order by 25's w/fast turns @ :55- #4 is all kick fast w/bds

6-10, swim choice strong & even @ :50- #4 is all kick fast w/bds

11-15, swim strong & even free br3 or 4/2 @ :45, #4 is all kick fast w/bds

16-20, swim strong & even choice @ :40, #4 is kick fast w/bds

Check HR, then 1:00 rest

4 x 25 kick max effort @ :45 w/bds (can be partner kick)

1 x 50 easy choice @ 1:30

1 x 75 kick fast for time @ 2:00- target your 100 Free scy goal time

4 x 50 kick max effort @ 1:20 w/bds

1 x 50 easy choice @ 1:30

1 x 75 kick fast for time @ 2:00- target your 100 Free scy goal time

4 x 25 kick max effort w/bds @ :45 (can be partner kick)

1 x 50 easy choice @ 1:30

1 x 75 kick fast for time- goal is better than your 100 Free scy goal time

Check HR, 1:00 rest

With fins until 6:30a, finish up with...

75's swim @ 1:30 desc 1-3's to fast for time; go 3 free, 3 no free

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

Sunday, January 28, 2024- written for SCY (@ GMU, 9:30-11a)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

3 x 75 @ 1:20- go udk/drill/kick on back arms pointed UP by 25's

3 x 25 kick fast on back @ :20

No rest between rounds, check HR after 3rd round, then take fins off for 150 kick/drill by 25's

1:00 rest

16 x 50 in sets of 4 as follows:

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

2- swim/kick by 25's (same stroke as #1) @ :50

3- swim strong & even free br3 or 4/2 @ :40

4- all swim fast in MRS (same stroke as 1st & 2nd 50's)

Check HR after 4th 50 in each round

No rest between rounds of 4

Last round of 4 can be a different stroke than rounds 1-3 (freestyle, ok)

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

4 times through:

3 x 75 swim @ 1:10- 

odd 75's- 25 swim MRS (no free), 50 swim free br3 or 4/2

#2- 25 swim fly, 50 swim choice

2 x 175 swim free br3 or 4/2 @ 2:30- desc 1-2 to faster than 200 Free goal time

No rest between rounds

Build first 25 of the 75's to a fast turn

Check HR after fast 175

Warmdown a bit before you get out after the last 175 Free. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank your parents for getting you to all the different workouts this week, too. Have a great day!

Saturday, January 27, 2024- written for SCY (special schedule @ the StJ due to GMU meet today at GMU)

1 x 600- 300/200/100

1:00 rest

8 x 100 @ 1:45-

odds, 25 dolph kick w/bds, 75 IM drill (25 of each fly, back & breast)

evens, 75 swim IM (no free), last 25 kick free/bds- get time & desc 1-4

1:00 rest, check HR, then...

All 50's IM @ :50 focusing on fast turns; all 50's free @ :40 long & strong...

3 x 50 swim IM order by 25's @ :50, fast turns

1 x 50 swim long & strong free br3 or 4/2 @ :40

3 x 50 IM/2 x 50 free

3 x 50 IM/3 x 50 free

:30 rest after last 50 free, then...

1 x 100 swim IM fast for time, get time & HR

1:00 rest

3 times through:

4 x 25 @ :35 in 4th best stroke (no free)-

odds are drill

evens are swim build to fast

2 x 75 @ 1:10- 25 kick w/bds, 50 swim free br3 or 4/2

1 x 50 @ 1:00- swim/kick by 25's in 4th best stroke (same stroke as 25's), this is fast

No rest between rounds, check HR after each 50

:30 rest after 3rd round, then right into...

3 x 200 IM @ 3:30 as follows:

*no free

*whatever stroke they worked on as their "4th best stroke" in the previous set is a 100 in these 3 x 200's, done as swim/drill by 25's (swim 25 is build to fast)

*so, if your 4th best stroke is fly, then the 3 x 200 look like this:

100 fly swim/drill by 25's, build the swim to fast turn

50 back

50 breast

Check HR after #3, then easy 25 to the start end...

Finish up with...

1 x 175 swim IM for time (skip last 25 free)- goal is to be FASTER than double your time from the 100 IM earlier in the workout

Warmdown as needed before you get out. Remember, workout tomorrow is at GMU, 9:30a-11a. Enjoy your time off this weekend, but use that time wisely. Have a great day!

Friday, January 26, 2024- written for SCY (GMU- distance group, PM)

300/200

1:00 rest

3x:

1 x 125 @ 2:00- alternate drill/kick by 25's

3 x 25 swim @ :25, desc 1-3 (same stroke as 125)

1 x 50 @ 1:00 kick fast w/bds, get time & check HR

No rest between rounds

Go free/no free/choice by round

1:00 rest after 3rd round, then...

4 times through:

1 x 75 swim long & strong free br3 or 4/2 @ :55

1 x 100 swim/kick by 50's no free @ 1:45, get time & desc 1-4

2 x 25 swim @ :30 (#1 is 15 fast/10 easy; #2 is all swim fast)

No rest between sets; check HR after 4th round, then 1:00 rest

3 rounds of:

450 swim free, desc 150's 1-3 to what you can (legit effort here)

7 x 50 swim at 1000 goal pace @ :45 (check HR after #7)

50 easy choice @ 1:30

No rest between rounds

Warmdown as needed before you get out. Get excited to race tomorrow; wake up swim at 9a here, then back for general warmup at 11:45a. Have a great day!

Friday, January 26, 2024- written for SCY

Meet Warmup, then...

With fins:

15 x 25 in sets of 5 as follows:

1-3 @ :40, fly pull free kick drill- head down before hands come around

4- swim fly build to fast @ :30

5- fast udk on stomach @ :20

No rest between rounds of 5

Check HR after #15, then, one group at a time for...

Single 25 fast udk no breath, for time

Take fins off, go 1 x 100 dr-k-dr-skulling by 25's

Check HR again, then 1:00 rest

DISTANCE-

3 x 150 swim free br3 or 4/2 @ 2:30- desc to max effort, get time & HR

1 x 400 pull free w/shnorkel & choice equip

1:00 rest, check HR

MYSTERY SET-

450 swim free br3 or 4/2, desc 150's 1-3, #3 should be as fast (or faster, if possible) as 3rd 150 above

Handtouch at the 300 so you can get your time for the 3rd 150

1:00 rest between 450's, get HR

STROKE GROUP-

6 x 75 swim with fins @ 1:40, desc 1-3 and 4-6 to FAST- get time for 3&6, make avg

Take fins off & go 150 drill/kick by 25's

1:00 rest

AMRAP-

3 x 25 race (same stroke as 75's above) @ :10r/:15r- get time for each broken 75, can you be faster than your avg 75 time above? Within :01? Within :01.5?

We'll go in groups so you have room to race down the middle of the lane

75 easy choice loosen after each broken 75

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next week at our meet. Tomorrow I'll be at the StJ, 9-10:30a. Have a great day! 

Thursday, January 25, 2024- written for SCY (GMU- 200 stroke group, PM)

After drylands...

300/200

1:00 rest

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

3x:

2 x 100 @ 1:40- 25 drill/50 swim (cruise/add kick, by 25's)/25 drill, same stroke for both 100's

4 x 25 kick fast (1-2 w/bds @ :25, 3-4 udk @ :35)

No rest between rounds, change stroke for last round if you're going to do 2 strokes today

Check HR after each round

50 easy after 3rd round, then 1:00 rest

4 times through:

3 x 25 swim MRS @ :25 (think "200s et-up")

3 x 50 swim at 200 goal pace @ :45 (breaststrokers @ :50)

Check HR after 3rd 50, then...

25 easy @ :30 (bank the rest)

1 x 50 swim faster than gp- get time/check HR

100 drill/choice by 50's after each round

After 4th round,

300 drill-kick-choice by 50's

1:00 rest

MYSTERY SET-

Your choice of (but different than what you did last week):

175 race from a dive

4 x 50 broken @ :10 rest

75/50/75 broke @ :15 rest

This is the same stroke you did above on the "4 rounds of"

Warmdown as needed before you get out. Regular lift & swim tomorrow morning (6a at the Fieldhouse, then here to swim). Have a great day!

Thursday, January 25, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

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

1 x 125 alternate sw-k by 25's @ 2:10- desc 25's swim

One round free, 2nd round no free (*75's @ 1:15 in 2nd round)

3 rounds:

2 x 100 @ 1:40- 25 kw/bds/50 swim fast turn/25 kw/bds (same stroke for both 100's)

2* x 50 @ :50 swim/kick by 25's (same stroke as 100's above), desc 1-2; 

No rest between rounds

*add 1 x 50 per round, desc 50's each round

3rd round NO FREE

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

150 dr-skulling by 25's

1:00 rest

STROKE GROUP-

AMRAP...

75 swim free br3 or 4/2 @ :55 (JMI)

3 x 25 swim max effort @ :40- get avg time for 25's

75 dr-k-dr by 25's @ 1:30- same stroke as 25's

3 x 25 swim max effort @ :10 rest (same stroke as 1st set of 25)- can you hold the same avg? Within .01? Within 1.5 seconds?

1:00 rest after each round, out & back easy if you'd like

After every 3rd round...

BROKEN 100: 25/50/25, all @ :10 rest

DISTANCE-

AMRAP...

300 swim free br3 or 4/2 @ 4:30- desc 100's 1-3 (cruise/build/go by 100's), get time

5 x 50 swim at mile gp @ :45, check HR after #5

50 easy choice @ 1:30

1 x 75 swim FTP- get time & HR, then 25 easy, all @ 2:30

No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today, get excited to race next weekend at our meet. Have a great day!