Thursday, August 29, 2024- written for SCM (outside at FFX Pool)

Today we'll review the backstroke/breaststroke drills, then get to some legit kicking.

Remember, workout on Friday and Monday will be from 8:30a until 10a- still right here at FFX Pool, but later in the morning due to the Labor Day holiday. NO WORKOUT ON SATURDAY OR SUNDAY.

Lastly, we'll start doing individual goal talks with athletes in the Blue Group next week, so be sure you've given some thought to your SCY goals.

Have a great day!

Wednesday, August 28, 2024- written for SCM (outside at Fairfax Pool)

Day 3-

More strokework, today we'll focus on Backstroke, specifically on changing gears (think "IM" backstroke as opposed to trying to crank out a blistering, kick-dominant 100 Backstroke).

Tomorrow we'll get into some legit kicking before we get to Butterfly strokework on Friday.

Make sure you're off to a good start at school- August is no time to fall behind with your classes. And mind the schedule for Friday and Monday (the Labor Day Holiday is on Monday, September 2): 8:30-10a (here at FFX Pool).

Have a great day!

Tuesday, August 27, 2024- written for SCM (outside at Fairfax Pool)

Day 2- more drilling & kicking, focus on doing it well, not fast.

Today we'll try getting into some backstroke drilling once it's light out. for Backstroke, the focus remains on:

• Head position;
• Body line;
• your kick;
• and of course, udk's

Help with the lanelines before you get out & do a great job in school today. Have a great day!

Monday, August 26, 2024- written for SCM (outside at FFX Pool)

Day 1

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (same 300/200/100 to start each day)

1:00 rest

Drilling & kicking this week. Focus on the following:

• Head position- shouldn't be "up," but closer to a neutral position;
• Body line- hold a firm, straight body line, not wiggling or "inch worming" through the water'
• Steady kick- your kick should be either stabilizing or generating power, not debilitating
• Underwaters- the "fifth stroke," your UDK's should be small (in range) and powerful. Always.

I'm looking forward to a great year! Be in touch with me as needed at erikcollins19@gmail.com or text in an emergency at 301-980-4747. Have a great day!

Saturday, August 17, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (20 minutes of drilling & kicking, maybe some skulling)...

2* times through:

2 x 100 @ :15 rest- 50 drill, 50 kick on back- focus on small fast udk's to 10y

2 x 75 @ :15 rest- 25 kick w/boards, 50 swim (same stroke as 100's above), desc 1-2

4 x 50+ swim strong & even freestyle br3 or 4/2 @ :10 rest

Check HR then out & back easy between rounds

*go free for 100's/75;s in 1st round, then go MRS (no free in 2nd round)

+4 x 50 in 2nd round are swim IM order by 25's (include free), work on turns & udks off the turn

1:00 rest between rounds

3 rounds of:

3 x 100 @ :15 rest- 25 dolph kick w/boards, 50 swim backstroke, 25 breast kick w/boards desc 1-3

2 x 100 @ :15 rest- 50 kick free w/boards, 50 swim breast/free by 25's, desc 1-2

1 x 100 kick fast for time w/boards- go free kick, IM kick, MRS (no free) by round- get time if possible

Check HR then 50 easy between rounds

Warmdown a bit before you get out. Enjoy your last weekend off before school starts, make sure you're ready to go on Monday. Have a great day!

Thursday, August 15, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your own warmup (20 minutes of drilling & kicking), get into the following...

With fins:

6 x 50 @ :10 rest- 25 breast pull w/free kick, then 25 dolph kick on side

5 x 50 @ :10 rest breast pull w/dolph kick- do flip turns here

4 x 75 @ :15 rest- 50 choice breast drill (free or dolph kick, do flip turns), 25 udk

Check HR then take fins off & go 100 easy kick/choice by 25's

1:00 rest

8 x 25 @ :15 rest-

  odds, 2k 1 pull breast drill (squeeze feet together at end of kick, get flat on water

  evens, swim breaststroke- big strong kick to drive the stroke

3 rounds of:

3 x 75 @ :15 rest- 50 swim backstroke with "IM tempo," last 25 swim breast big kick

2 x 100 swim free br3 or 4/2 @ :10 rest- strong & even here, good effort

1 x 125 swim 50 back/50 breast/25 free- get time if possible, should get faster from round to round

Check HR, then 50 easy between rounds

Warmdown a bit before you get out. Stay hydrated and wear your sunscreen if you have to be out in the sun. Enjoy your last few days of Summer vacation & get excited for the SCY season. Have a great day!

Wednesday, August 14, 2024- written for SC (whatever pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your own warmup (about 20 minutes of kicking & drilling, some skulling too)...

2 times through:

3 x 100 swim/kick by 50's @ :10 rest (Rd1, kick is on back; Rd2 kick is w/boards), desc 1-3

6 x 25 @ :10 rest

  odds, swim at 200 setup

  evens, swim 12y MAX EFFORT, 12y drill

Check HR after last 25, then get right into...

100 kick/drill by 25's- on the kick hold your body line; on the skulling feel the h2o on hands/forearms

1:00 rest between rounds

After 2nd round...

4 x 50 swim/kick fly by 25's @ :10 rest (#3 is swim strong/even free br3 or 4/2 @ :05rest), desc 1-3

1 x 75 swim IM (no free)- long smooth effort here, get time & check HR

  25 easy back to the start end

4 x 50 swim/kick backstr @ :10 rest (#3 is swim free br3 or 4/2 strong/even @ :05r as above), desc 1-3

1 x 75 swim strong IM (no free)- better effort than 1st 75, get time/check HR

  25 easy to the start end

4 x 50 swim/kick breast @ :10 rest (#3 is swim free @ :05rest as above), desc 1-3

1 x 75 swim max effort (no free), get time & check HR

125 easy drill/choice by 25's before you get out.

Enjoy the last little bit of your Summer vacation, get excited for the SCY season kicking off on the 26th. Have a great day!