Thursday, June 27, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys, 2 sets of:

3 x 50 @ 1:05- fist free drill; fingers over thumbs, pull back in line with shoulder

8 x 25 @ :40/:50-

  odds, ra2 la2 free drill- head anchors body line, long/full stroke, feel hips rotate evenly

  evens, easy skulling- don't rush the skulling!

No rest between rounds. After 2nd round, :30 extra rest (check HR), then...

4 x 50 kick with boards & shnorkels @ 1:10- easy/FAST by 25's

Check HR after #4, then equipment off

1:00 rest

8 x 50 swim free br3 or 4/2 (can be backstroke if you can make the intervals) as follows:

  1 each @ :55/:50/:45/:40/:45/:50/:55/1:00-

  Here's the catch: desc the 50's 1-8, #8 being FAST for time

Check HR after #8, stay on the interval and finish up with...

8 x 25 @ :30/:50-

  odds @ :30, choice drill in MRS (no free)

  evens @ :50, fast udk on stomach (only one breath)

Check HR again, then 1:00 rest

Two options today:

DISTANCE-

2 times through (may not finish the 2nd round, but let's start it...):

4 x 50 swim at goal pace @ :55

 1 x 75 swim faster than goal pace- get time/check HR, then 25 easy, all @ 2:20

4 x 50 swim at gp @ :50

 1 x 75 swim faster than gp- get time/check HR, then 25 easy, all @ 2:40

4 x 50 swim at gp @ :10 rest (all @ 3:45)

 1 x 75 swim faster than gp- get time/check HR, then 25 easy, all @ 3:15

1 x 450 swim free br3 or 4/2, desc the 150's 1-3 to MAX EFFORT on 3rd 150 (hand touch at 300 to check time)

Get HR and then 1 100 easy drill/choice before we start the 2nd round

STROKE GROUP-

6 times through (we may not get all six, but let's get 5):

3 x 50 swim at 200 goal pace @ :55 (same interval for each round)

  Check HR, then 25 easy choice, all @ 1:15

3 x 25 race MAX EFFORT (same stroke as gp 50's)- go @ :40 (1st rd), :30 (2nd rd) and :10r (3rd rd)

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

MRS in rds 1-3 (no free), you can change strokes for rds 4-6 if you'd like, but one stroke for all 3 rds

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. Get excited to race this weekend and remember: REGULAR WORKOUT SCHEDULE NEXT WEEK, INCLUDING THURSDAY MORNING (no fireworks at 6:15a). You'll be off on Friday and Saturday. Have a great day!

Wednesday Morning, June 26, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

6x:

2 x 50 @ 1:10- 15m fast udk, 35m stroke drill- the udk is max effort on #2

1 x out & back @ 1:00- swim to 15m/fwd ss/udk back to the wall- this is all FAST

No rest between rounds

Go 2 rounds free, 2 rounds no free, 2 rounds choice (but the same stroke)

With fins:

16 x 50 @ 1:00 in sets of 4-

1- swim build to race pace by 35m, then max effort to the end

2- 1/2 swim fast 1/2 drill

3- all swim max effort for time

4- 1/2 fast udk, then drill to the end

No rest between rounds of 4

Go free/MRS/free/choice by rounds of 4

Fins off and an out & back easy after #16

3 times through:

2 x 150 swim free br3 or 4/2 @ 2:20, desc 1-2 to what you can

1 x 100 swim free fast for time @ 1:40- same breathing pattern as your race, focus on your stroke on the 1st 50, and then add your kick on the 2nd 50

No extra rest between rounds, check HR after each 100

After 3rd round, out & back easy before you work on starts.

Regular workout tomorrow at CCF (6:15a), then Friday off before the meet on Saturday (distance session @ 2p) and Sunday (13&O session at Fairland, warmup at 7:25a). Wear your sunscreen today, stay well hydrated and be sure to get onto the club website and commit to the WVU travel meet at the end of July. Have a great day!

Wednesday, June 26, 2024- written for LCM @ StJ (PW's group at 6a)

After your usual Wednesday Morning warmup...

3x:

2 x 50 @ 1:10- 35m stroke drill, 15m fast udk

2 x 100 swim free br3 or 4/2 @ 1:30, desc 1-2 to what you can

1 x 150 sw-k-sw faster by 50's

Check HR after each round

Go free/MRS (no free)/choice by round (for 50's & 150)

Easy back to the start end after 3rd round

In MRS (no free), 2 rounds of:

3 x 50 swim mrs @ :55, desc 1-3 to what you can @ :55

  Check HR, then easy 50 drill

3 x 50 swim at 200 goal pace in mrs (same stroke as 1st 3 x 50) @ 1:05

  Check HR, then easy 50 drill

1 x broken 100 mrs from a dive RACE (:10 rest at the 50)- go in 2 heats

Out & back easy after each round

Change strokes if you'd like after 1st round

If there is time after 2nd round, finish up with partner sprint 25's WITH FINS

If not, warmdown a 200 before you get out. 

Regular schedule back at the Fairfax pool tomorrow (Peter will be running workout). Wear your sunscreen today and stay well hydrated. Have a great day!

Tuesday, June 25, 2024- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

2x:

1 x 75 dr-k-dr @ 1:20

1 x 125 alternating sw-k by 25's @ 2:10

1 x 125- back to drill/kick by 25's @ 2:10

1 x 75 swim-k-swim by 25's @ 1:20- this is fast

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

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

2 times through:

2 x 50 swim/kick by 25's @ :55- MRS no free, hold steady avg

1 x 100 swim strong/even free br3 or 4/2 @ 1:35

2 x 50 swim/kick by 25's @ :55- same stroke as above, faster avg time

1 x 100 swim strong/even free br3 or 4/2 @ 1:30

2 x 50 swim/kick by 25's @ :55- same stroke as above, fastest avg time of the set

1 x 100 swim free fast for time

Check HR, then 1:00 rest between rounds.

In 2nd round, the 50's sw/k can be a different stroke, but all the same stroke (avg gets faster)

Two options today:

DISTANCE-

2* rounds:

2 x 50 swim s/e free br3 or 4/2 @ :55

  75 swim at gp @ 1:20

2 x 50 swim s/e free as above @ :55

  2 x 75 swim at gp @ 1:20

2 x 50 swim s/e free as above

  3 x 75 swim at gp @ 1:20

2 x 50 swim as above

  1 x 175 race free for time, target your 200m goal time

Check HR, then easy back to the starting end

1:00 rest between rounds

*in the 2nd round, the 50's swim strong & even free are @ :50

STROKE GROUP- 

Talk about difference between "200 set up" and max effort

AMRAP:

25 from a dive (200 set up), get time then 25 drill

50 race from a dive>>>200 set up/max effort by 25's

50 easy between rounds

Change strokes if you'd like after every 3rd round

Warmdown a bit before you get out. Be sure to wear your sunscreen today and stay well hydrated. Remember to get into the club website and declare for the WVU travel meet in July. Tomorrow morning at the StJ, 7:30a. Have a great day!

Monday, June 24, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

Swimdown from the meet...

With fins:

6 x 100 @ 2:00-

1-3, ra2 la2 free drill/kick free on back (by 50's)

4-6, choice drill in MRS no free/dolph kick on side (by 50's)

Check HR, fins off

All @ 2:00 rest...

15 min swim

12 min pull w/shnorkels (paddles on for 200/paddles off for 200 if you'd like)

10 min kick- 100 on back (15m udk)/50 fast w/boards

Until 9a...

50's partner kick @ 1:20 as follows:

1-2, 25m kick fast w/boards, then 25m fast udk (leave board at midpool)

3-4, 25m kick fast w/boards, then 25m fast swim (leave board at midpool)

Go 4 free, and then 4 no free

Warmdown a bit before you get out. Enjoy your time off today & wear your sunscreen if you have to be outside. REMEMBER, regular schedule this week (tomorrow back at CCF @ 6:15a), and get onto the club website to commit to the WVU travel meet (July 24-27)- it's prelims/finals and has NO QUALIFYING TIMES! This meet is a great way to wrap up our LCM season. Have a great day!

Friday, June 21, 2024- written for SCM (outside at Fairfax pool on Roberts Road)- PW's group at 6a

After your warmup...

With fins:

10 x 15m line drill @ :40- swim out/fast udk back to the wall

Check HR & take fins off

3 rounds of:

2 x 50 drill/kick by 25's @ 1:00- build the kick to fast

2 x 25 @ :40-

  #1, swim 15m race pace/10m easy choice

  #2, swim max effort

No rest between rounds

Go 1 round free, 1 round no free (MRS), 1 round choice

Check HR, then 150 easy choice/kick by 25's

1:00 rest

6 x 75 race @ 4:00- one stroke for all six, keep track of your avg time

Check HR and then 150 easy choice after #6

If there is time, finish up with...

MYSTERY SET!

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. REMEMBER, no workout on Sunday (regular schedule resumes on Monday 6/24). Also, the meet is at Franconia on Sunday, but the timeline has changed because two sites have been merged. Be sure to check the PVS website for the updated timeline (www.pvswim.org). Have a great day!

Thursday, June 20, 2024- written for SCM (outside at CCF), w/PW's group

1 x 600- 300/200/100

1:00 rest

With fins, 4x:

4 x 25 fly pull free kick drill @ :35 (choice fly drill in 4th round)

1 x 50 @ 1:00- swim fly build to race pace turn, then big udk on 2nd 25 (only 1 breath)

No rest between rounds

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

150 drill choice/skulling by 25's- don't rush the skulling!

4 times through:

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

1 x 50 swim fly/free by 25's @ :50- build the fly to fast turn

1 x 50 swim/kick fly by 25's @ :55- this is fast

1 x 150 swim as follows:

odd rounds, swim free change gears by 50's (long & strong/add kick/max effort by 50's)

even rounds, swim IM- 25 fly/50 back/50 breast/25 free; this is fast, get your time!

Check HR after each round

After 4th round, 50 easy choice

Two options today...

DISTANCE-

2 times through:

3 x 200 as follows-

  100 swim l/s free br3 or 4/2 @ 1:25 (Lane 1 @ 1:30 if needed), get time

  50 swim at goal pace @ :55 (sw at 400 gp), get time & add to 100

  50 swim at max effort, get time & add to 150 time for 200 total

Check HR after 50 max effort, then out & back easy choice

Figure avg time for the 3 x 200's; then after 3rd 200...

MYSTERY SET!!

Today the Mystery Set was 3 x 300 swim @ 5:00 desc 1-3 to max effort trying to be faster on #3 than your pace per 100 from the 200's above (x3)

(Example, your 100/50/50 times add up to 2:14, that's 1:07 per 100 and 3:21 for a 300; how close can you get to 3:21 on your 3rd 300?!?)

STROKE GROUP-

AMRAP, all in MRS:

50 drill @ 1:15- nothing sloppy

3 x 50 swim at 2nd 50 split @ 100 goal time, all @ 1:00

 Check HR, then 25 drill @ 1:00

75 race for time!! Be fast off the wall & race your teammates here!

Get time for each 75, how does it compare to your 50's?

Warmdown a bit before you get out. We don't have to take the lanelines out today. A few reminders today: no workout on Sunday, we'll be at the meet (@ Franconia, check session times on the website as they've combined the 11-12 and 10&U's, so times have changed); I'll be running workout tomorrow at the Fairfax Pool for PW's group (on Roberts Road just north of the GMU campus), anybody from my group is welcome to come to that workout tomorrow morning (6-7:30a). Lastly, be sure to get into the system (team website) and commit to the WVU travel meet in July (July 24-27). All the meet info is on the team website. This is an outstanding opportunity to race prelims-finals at a premier facility relatively close to home. AND, there are NO QUALIFYING TIMES for the meet so you can swim a full slate of events. Let me know if you or your parents have any questions about the meet.

Wear your sunscreen today & stay well hydrated. Get excited to race this weekend!