Monday, September 30, 2024- written for SCM (outdoors @ CCF)- Sr Blue & Sr Prep w/Jackson & EC

1 x 600- 300/200/100

1:00 rest

Great job racing this weekend

Quick drilling with fins to start, then we'll do our 20/12/10 swimdown from the meet

With fins,

8 x 75 @ 1:15

1-4, 25 dolph kick on side (face locker rooms)/ 50 choice drill

5-8, 25 dolph kick w/boards/50 breast pull with dolph kick drill (flipturns)

Check HR, then fins off for...

150 drill/skulling by 25's

1:00 rest

All @ 2:00 rest...

20 min swim

12 min pull w/shnorkel & buoy (paddles- your choice)

10 min kick- go 100 on back/50 wbds

If there is time...

Partner kick 25's with boards

Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your "best/least best/differently or better" talk; we'll try to do as many of those on Wednesday as possible at South Run. Have a great day!

Friday, September 27, 2024- written for SCM (outdoors at CCF), Sr Blue & Sr Prep Gold groups w/Jackson & EC

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we did a short fly drilling set w/fins (12 x 25 @ :40, 3 drill/1 swim); then...

RACE DAY!!

Pretty simple set today with the meet this weekend...

3 rounds of:

1 x 75 race in heats (2 groups in each heat), get time

25 easy, then...

3 x 25 race @ :10 rest, trying to be faster (add up time for 3 x 25) than your 75

8-10 minutes active recovery between rounds.

Go MRS (main race stroke, no free)/free/choice by round

Warmdown a bit before you get out. Be sure to take everything with you when you leave and do an excellent job in school today. See you at the Freedom Center this weekend, get excited to race!

Thursday, September 26, 2024- written for SCM @ CCF (GMU distance group)

300 easy choice/200 kick

1:00 rest

2 sets of:

6 x 25 @ :30-

  odds, stroke drill

  evens- go 1/2 way fast surface kick/fwd ss/ then swim fast to the end

  2x:

   {2 x 50 sw-k by 25's @ 1:00

   {1 x 75 swim 25 stroke (same as 25's), 50 free @ 1:00

   {after 2nd time through,1:00 rest, then repeat the entire set

   {in the 2nd set, the 50's sw/k and the 75 are @ :55- no free

3 times through:

7 x 50 swim at mile goal pace @ :50 (@ :45 in 2nd round, @ :40 in 3rd round)

1 x 450- different by round:

  Rd 1, 150 race (get time), 300 pull w/shnorkel & choice equip

  Rd 2, 150 race (get time), then 3 x 50 race @ :10 rest; then 150 pull

  Rd 3, go 150 race/3 x 50 @ :10 rest/MYSTERY SET- all fast

  In the 3rd round, the Mystery Set was 2 x 75 @ :15 rest, trying to be faster than your 3 x 50 add-up time

Warmdown a bit before you get out. Be careful getting back & forth to campus and get excited to race this weekend. Tomorrow morning will be lift & swim at the AFC. Have a great day!

Thursday, September 26, 2024- written for SCM (outdoors at CCF, Sr Blue)

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards:

12 x 50 in sets of 4-

1-2, ra2 la2 freestyle drill @ 1:00

3-4, kick breast/free by 25's @ 1:05, desc 1-2 to fast

Check HR after #12, then 1:00 rest

With shnorkels, 3 times through:

2 x 75 swim free @ 1:10- 50 long & strong, last 25 add kick

1 x 150 swim free- 75 long & strong/75 big kick; get time & desc 1-3

:30 rest after each round, check HR

3 times through:

2 x 75 @ 1:20- 25 dolph kick w/boards (build), 50 swim backstroke (tempo)

1 x 150 swim- 100 swim backstroke (tempo), 50 swim breaststroke (kick)- desc 1-3

:30 rest after each round, check HR

3 times through:

2 x 75 swim 25 breast/50 free br3 or 4/2 @ 1:15- kick drives you throughout

1 x 150 swim 50 breast/100 free- kick like it's the end of the 400 IM, get time & desc 1-3

:30 rest after each round, check HR

150 drill/choice by 25's, then...

150 RACE IM for time- 25 fly/50 back/50 breast/25 free

Warmdown a bit before you get out. Be sure to take everything with you when you leave & do an excellent job in school today. Tomorrow we'll do a RACE DAY here at CCF, then the meet this weekend (no workouts anywhere on Saturday or Sunday). Next week will be the same schedule as we've had this week. Have a great day!

Wednesday, September 25, 2024- written for SCY @ South Run (w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With fins,

9 x 75 @ 1:15

  1-2, 50 backstroke drill (6ks or up/down/over drill), 25 kick (1/2 dolph 1/2 choice)

  #3, swim 50 backstroke, 25 dolph kick as far as you can make it; desc 1-3

Check HR after #9, then 25 easy

Take fins off...

1 x 150 choice drill/skulling by 25's

1:00 rest

3 times through:

2 x 100 swim free/back by 50's @ 1:25 (1:35), desc 1-2

3 x 50 kick w/boards @ :55, desc 1-3

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

1 x 50 kick fast for time w/boards @ 1:15

1 x 150 swim backstroke fast for time

Check HR

:30 rest between rounds

100 easy choice after 3rd round

8 x 25 drill in MRS @ :35

Then...

AMRAP...

4 x 50 swim at 200 gp @ :55 (every 3rd rd @ :45)

Check HR, right into...

25 drill @ 1:00

25 race MAX effort, get time

75 easy drill/kick/drill by 25's

1:00 rest between rounds

DISTANCE-

AMRAP...

2 x 75 swim free br3 or 4/2 @ 1:10- 50 long & strong/25 big kick

4 x 50 swim at mile or 1000 gp @ :50

Check HR, then right into...

25 easy @ :40

1 x 75 race faster than gp (finishing speed here!)

Check HR, 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today and be sure to thank your parents for getting you here to South Run this morning. Tomorrow, we're back at CCF (5a). Have a great day!

Tuesday, September 24, 2024- written for SCM (GMU 500 group @ CCF)

300 choice/200 kick

1:00 rest

With fins, 8 rounds of:

1 x 25 stroke drill @ :30

1 x out & back @ :30- sprint to 15m/fwd ss/fast udk back (same stroke as drill)

No rest between rounds

Go rds 1-4 free, rds 5-8 no free

Fins off, 50 easy

9 x 50 swim free br3 or 4/2 @ :45- desc avg by 3's

Check HR, then...

4 rounds of:

1 x 125 swim free br3 or 4/2 @ 1:45- go 75 long & strong, 50 add kick & go

1 x 75 swim/kick/swim faster @ 1:15- no free

No rest between rounds

Check HR after 4th round, then 50 easy

3 times through:

2 x 150 swim free br3 or 4/2 @ 2:15-

  75 swim long & strong- easy speed here

  Hand touch to check time at 75

  75 add kick & change gears, should be faster than 1st 75

4 x 50 swim at 400m (500y) goal pace @ :50

25 drill @ 1:00

1 x 75 race faster than goal pace (finishing speed here!)

Check HR, 50 easy

If there is time...

100's easy pull w/choice equip @ 1:30

Warmdown a bit before you get out. Be careful getting back & forth to campus & be sure to stay on top of your Study Hall hours. Tomorrow lift at Fieldhouse then 7:15a here at CCF. Have a great day!

Tuesday, September 24, 2024- written for SCM (outdoors at CCF w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With fins...

DRILL BONANZA

Today we're going to go multiple sets of:

  *25's drill

  *50's drill/kick (kick is fast udk)

  *then 25's swim

Then, we will go through it without fins...

We'll finish with a set of 50's alternating swim/kick and ALL KICK on the same interval.

Do an excellent job in school today & be sure to thank your parents for driving you all over the world for workout each day. Have a great day!