Monday, April 29, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

W/boards & shnorkels...

6 x 75 @ 1:20- 25 dolph kick w/bds, 50 catchup free drill

9 x 150 in 3 sets of 3 as follows:

1-2, 100 swim free, 50 kick w/bds desc 1-2 to what you can @ 2:30; #2 needs to be legit

#3- 3 x 50 kick max effort w/bds @ 1:00* 

*in rd2 go 3 x 50 @ :10 rest; in rd3 go 3 x 50 tombstone kick @ 1:10

Check HR after each round, then :30 extra rest

5 rounds of:

3 x 50 @ 1:00* as follows:

  1- swim/kick with boards by 25's

  2- kick with boards/swim by 25's

  3- swim/kick with boards by 25's

1 x 25 fast udk on stomach @ :30- max effort here!

1 x 50 kick max effort with boards @ 2:00

No additional rest between rounds

Check HR after each 50 kick

*interval on the 3 x 50 gets :05 faster by round, except 4th rd all 3 x 50 @ 1:00 again; 5th rd @ :45

Warmdown a bit before you get out. Do an excellent job in school today & get excited to A) race this weekend; and B) move outside next Monday (day after the meet). Make sure you've asked your parents to "commit" you for the WVU meet in May. Have a great day!

Saturday, April 27, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

4 x 25 drill @ :30- breast pull free kick drill (choice drill in 4th round)

1 x 50 @ :40- fast udk on stomach/kick on back by 25's

No rest between rounds

After 4th round, check HR & take fins off & get right into...

4 x 50 swim (fast turn)/drill by 25's in MRS @ 1:00 (no free)

Check HR again, then 1:00 rest

3 times through:

4 x 25 in MRS (no free) as follows-

  1-2 @ :35, 15y swim max effort/10y drill

  #3- all swim max effort @ :25

  #4- all drill @ :35

4 x 100-

odds, swim strong & even free (or back) @ 1:20

#2*- swim back/breast by 50's @ 1:30

#4*- swim breast/free by 50's @ 1:30

*even 100's get faster from round to round

1 x 250 swim free br3 or 4/2 (or back), get time & desc 1-3

Check HR after each round, then out & back easy

1:00 rest between rounds

Finish up with...

11 x 100 kick as follows:

odds- straight kick w/boards @ 2:00, gets faster from 1-6

evens- 4 x 25 partner kick w/boards @ :45, NASCAR formation! Fwd ss at midpool on odd's

Warmdown a bit before you get out. Remember, NO WORKOUT ANYWHERE TOMORROW. Regular schedule resumes on Monday Morning 4/29; that will be our last week before we move outside (after the FISH Derby Meet). Wear your sunscreen & stay hydrated if you have to be outside this weekend. Have a great day!

Friday, April 26, 2024- written for SCY

Meet Warmup, then...

RACE DAY!!

After our Meet Warmup, we got into our Friday Flyday set...

4 times through:

4 x 25 @ :35- fly pull free kick drill (#4 can be choice fly drill)

1 x 50 @ 1:00- fast udk on stomach/swim fast fly by 25's

No rest between rounds of 4, check HR after each 50

After last round, take off fins & get right into...

1 x 150 kick/drill by 25's- build the kick to fast

Check HR again, then 1:00 rest

Our RACE DAY set today was:

6 x 75 broken as follows-

25 swim at 200 set up (fast/light on the legs)

:10 rest

50 swim max effort

We'll go in two groups, so these wound up being @ 3:00 (two heats in each group)

Change strokes after 3 x 75 (last 3 x 75 can be free)

DISTANCE-

3 x 350 swim desc 1-3 to max effort @ 6:00- who's going to get under 3:30?!?

Warmdown a bit before you get out. Do an excellent job in school today & remember, NO WORKOUT ANYWHERE ON SUNDAY, 4/28. We'll have regular workout tomorrow morning here at GMU (10:30a-12:15p). Have a great day!

Thursday, April 25, 2024- written for SCY (GMU- distance)

After warmup with the team...

3 rounds of:

1 x 125 swim strong & even free br3 or 4/2 @ 1:25

1 x 125 swim stronger, still even free br3 or 4/2 @ 1:45

4 x 25 race pace swim as follows:

Rd1- 4 x 25 swim @ :35, get avg

Rd2- 4 x 25 swim @ :10 rest, get avg

Rd3- 4 x 25 swim @ :40, get avg

Check HR after each round, then 50 easy

After 3rd round...

Your choice (something fast) from a dive.

Warmdown a bit before you get out. Make sure you aren't neglecting your self-care as you prepare for finals- stay hydrated, eat well and get your rest. Have a great day!

Thursday, April 25, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

W/shnorkels & boards, 

6 x 75 @ 1:20- 25 dolph kick w/bds, 50 ra2 la2 free drill- mind your body line

8 x 25 partner kick w/bds @ :40-

odds, 15y fast, 10y easy

evens, all fast

Go 4 free, 4 dolphin kick

Check HR, then equipment off & 100 easy dr-k-dr-skulling

1:00 rest

9 x 100 as follows:

1- 25 fly pull free kick drill, 50 drill in MRS (no free), 25 fast udk @ 1:45

2- 25 swim fly build, 50 swim MRS (same as drill above) fast turn, 25 fast udk @ 1:30

3- swim free br3 or 4/2 or backstroke @ 1:15- smooth here, make the interval

No rest between rounds of 3, check HR after #9, then 50 easy

1:00 rest

2 rounds of:

2 x 50 swim strong/even free br3 or 4/2 (or back) @ :40

2 x 50 swim IM order @ :50- fast turns here

2 x 50 swim s/e free or back @ :40- as above

2 x 50 sw/k by 25's in MRS (no free) @ :50, desc 1-2 to what you can

Check HR after each round, then out & back easy @ 1:00

DISTANCE-

350 @ 5:00-

  200 smooth & long, 150 add kick & change gears

350 @ 5:00-

  150 smooth & long, 200 add kick & change gears

Check HR, then right into...

50 easy @ 1:30

7 x 50 swim at mile goal pace @ :45

Check HR & warmdown

STROKE GROUP-
9 x 100 as follows:

1- 75 50 drill, 25 skulling @ 1:30, then 25 swim max effort @ :30

2- 50 drill/skulling by 25's @ 1:10, then 50 swim max effort @ 1:00

3- 25 choice @ :50, then 75 swim max effort

Check HR, but no additional rest between rounds

Change strokes for last 3 x 100 if you'd like

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!

Tuesday, April 23, 2024- written for SCY (GMU- distance)

After warmup with the big group...

3 rounds of:

1 x 250 swim free br3 or 4/2 @ 3:00-

  150 long & strong

  100 add kick to change gears

3 x 50 swim IM order by 25's @ :50- fast turns/breakouts

5 x 50 swim at goal pace @ :45/:40/:10 rest by round

1 x 75 swim faster than goal pace- finishing speed here!

Check HR, then out & back easy

1:00 rest between rounds

After 3rd round...

4 x 50 drill/choice by 25's @ 1:00

MYSTERY SET

(today we went a 175 race for time)

Warmdown a bit before you get out. Stay on top of your classwork & get excited to race this weekend. Have a great day!

Tuesday, April 23, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

3 x 100 @ 1:45- 75 dr/k/dr by 25's, last 25 kick on back w/arms pointed UP

6 x 50 swim free br3 or 4/2 build to race pace turn, then choice drill no free @ :55

1 x 150 swim/kick by 25's- same stroke as you drilled on 2nd 25 of 50's above; desc 50's 1-3

Check HR, then out & back easy

No free for 2nd 25 drill (on the 50's) and 150 swim/kick in 2nd round

2 rounds of (DISTANCE> only one round):

4 x 50 swim strong & even free br3 or 4/2 @ :45

5* x 50 swim IM order by 25's @ :55- RACE PACE TURNS throughout (*4 is 75 free @ :55)

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

Check HR, then easy back to the starting end.

DISTANCE-

3 x 450 as follows:

250 swim free br3 or4/2 @ 3:15- go 150 long & strong, last 100 add kick

3 x 50 swim at goal pace @ :50*

1 x 50 swim faster than goal pace- get time, think finishing speed here!

Check HR, then out & back easy @ 1:30

*in 2nd round, 50's goal pace are @ :45; in 3rd round, @ :10 rest

After 3rd round...

MYSTERY SET

(today we went a 450 race for time, need to be faster than your 500 goal time)

STROKE/IM GROUP-

AMRAP:

100's @ 2:00 as follows:

25 swim at 200 set up, get time

25 drill

Check time & right into...

50 swim max effort- should be faster than 2nd 50 split of 100 goal time

Change stroke after every 3 x 100's

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!