Tuesday, October 29, 2024- written for SCY (GMU non-IM 200 group)

After drylands...

200 choice loosen

1:00 rest

2x:

6 x 25 @ :30-

  odds, drill (same stroke throughout)

  evens, fast udk

2 x 100 @ 1:30-

  25 drill/50 swim fast in&out of turn/25 kick (same stroke as 25's drill above)

4 x 75 @ 1:10-

  1) 25 swim/50 drill- build the swim

  2) 50 swim/25 drill- fast in & out of the turn

  3) all swim, desc the 3 x 25's to something juicy

  4) all kick fast for time, last 25 is udk from a dive

Check HR after 75's, but no extra rest between rounds

50 easy choice after 2nd round

3 rounds of:

2 x 125 swim free br3 or 4/2 (can be backstroke if you'd like) @ 1:35 (1:45), desc 1-2

4 x 25 swim @ :30 as follows:

  Rd1, 200 set up

  Rd2, swim at 200 goal pace with details (kc, strk ct, etc)

  Rd3, max effort @ :10 rest

Check HR after each round, then o/b easy @ 1:30

No extra rest between rounds

With fins, finish up with...

9 x 150 desc 1-3's @ 2:30-

1-3, swim free

4-6, swim choice (same stroke for all 3)

7-9, kick on back

Warmdown a bit before you get out. Be on top of your Study Hall hours and get excited for the "200 progression" set this afternoon. Have a great day!

Tuesday, October 29, 2024- written for SCY (Sr Blue & Sr Prep w/ Logan & EC)

1 x 600- 300/200/100

1:00 rest

3 times:

1 x 200- drill/kick on back by 50's (kick is FAST/easy by 25's) @ 3:15/3:30

4 x 25 @ :35/:25-

  odds, swim 15y fast/10y dps

  evens, swim build to fast finish

1* x 50 kick fast for time @ 1:00

*add 1 x 50 kick each round and then check HR

No rest between rounds

After 3rd round, go out & back easy @ 1:30, then continue right into...

9* x 50 swim no free/free by 25's @ :50 (or SrP @ :55), build to fast turn

  *#'s 3/6/9 are 75 swim free br3 or 4/2 on the same interval (@ :50 or :55); no rest after #3 or #6

Check HR after #9, then back to the start end easy

Sr Blue-

3 rounds of:

2 x 150 swim backstroke desc 1-2 @ 2:10

1* x 50 swim backstroke @ :40

*add 1 x 50 backstroke @ :40 in each round, should be fast

150 drill/skulling by 25's after 3rd round in MRS; then, finish up with...

AMRAP-

4 x 50 swim at 200 gp @ :50

out & back easy @ 1:40

Sr Prep-

4 rounds of:

1 x 150 swim backstroke desc the 3 x 50 to what you can, @ 2:20

1 x 50 swim backstroke @ :50- focus on the tempo of your stroke (easy on the kick)

:30 rest between rounds, check HR

150 drill/skulling by 25's in MRS after 4th round, then finish up with...

AMRAP-

4 x 50 swim at 200 gp in MRS (not free) @ 1:00

Check HR after #4 then out & back easy @ 1:30

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

Monday, October 28, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

With fins:

4 x 50 @ :55- drill/kick by 25's

4 x 25 kick w/boards, as follows-

  one each @ :30/:25/:20/:15

Check HR/:30 rest, then...

4 x 50 swim/drill by 25's @ :50- build the swim to fast turn

4 x 25 swim fast (same stroke as 50's swim/drill), as follows-

  one each @ :25/:20/:15/:10

Check HR, then take fins off and get right into...

150 drill/skulling by 25's

Check HR again, then 1:00 rest

6 x 75 as follows:

  odds, swim free br3 or 4/2 @ :55 (or @ 1:00)

  evens, swim 25 fly then last 50 choice @ 1:10- desc the even 75's to what you can

1 x 750 swim free br3 or 4/2, get the 250's 1-3 to what you can, get time

Check HR, then out & back easy

1:00 rest

2x: {2 x 100 swim free cruise @ 1:05 (ladies @ 1:10)

      {2 x 75 swim 25 fly/50 back @ 1:10, desc 1-2 to what you can

      After 2nd time through...

       1 x 750 swim free, desc 250's to faster than 1st 750

       Check HR then out & back easy

      1:00 rest

2x: {2 x 100 swim free cruise @ 1:05 (1:10)

      {3 x 50 swim IM order by 25's @ :55- fast turns throughout)

      After 2nd time through...

      1 x 750 race free- goal is to be faster than half your mile goal time

      Check HR then...

      1 x 300- drill/choice by 50's

      1:00 rest, check HR again

MYSTERY SET

Today we finished up with a single 50 race from a dive

Warmdown as needed before you head out. Stay on top of your classwork- it'll be the end of the semester before you know it & you don't want to be playing catchup. Have a great day!

Monday, October 28, 2024- written for SCY (Sr Blue & Sr Prep with Jackson & EC)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20- drill/kick/drill by 25's

  1-4 free (#4 is sw/k/sw by 25's)

  5-8 no free, same stroke for all 4 (#4 is sw/k/sw by 25's)

Check HR

Swimdown from the meet (all @ 2:00 rest)-

20 min swim

12 min pull (w/shnorkel & choice equip)

10 min kick- go 100 on back/50 on board

Talk (individually) about the meet- 

  What was your best swim/least-best swim/what can you do differently or better to reach your goals?

Warmdown a bit before you get out. Do an excellent job in school today and get excited for Swim & Rock next month. Have a great day!

Saturday, October 26, 2024- written for SCY (GMU sprinters- @ 6:30a)

300/200

1:00 rest

With fins, 3 rounds of:

4 x 25-

  odds choice drill @ :25

  evens fast udk @ :35

3 x 50 @ :50 as follows-

  15y fast surface kick

  15y swim fast turn/breakout

  20y fast udk

No rest between rounds

Change stroke by round, but only one stroke for each round

Last round is NO FINS

1 x 300 swim free or back desc 100's 1-3 @ 4:30

2x:

  {4 x 25 jungle sprints @ :50

  {1 x 50 @ 1:00 (drill in 1st rd, swim max effort in 2nd rd)

Out & back easy after 2nd rd

1:00 rest, check HR after 50 fast

3 x 100 swim choice desc 1-3 to what you can @ 1:30 (same for all 3)

2x:

  {4 x 25 @ :50 fast over/unders

   odds, always udk

   evens, always fast swim no udk's

  {1 x 50 @ 1:00 (drill in 1st rd, swim max effort in 2nd rd)

Check HR after 50 fast, then...

4 x 50 drill/kick by 25's @ 1:05

MYSTERY SET

  Today we finished up with a single 75 race from a dive

Warmdown a bit before you get out. Take good care of yourselves away from the pool and stay on top of your classwork. Have a great day!

Friday, October 26, 2024- written for SCY (GMU distance)

Warmup as you need to for the following:

11 x 150 from a dive @ 6:00- max effort for each one

We'll start at 3:05p, be ready to race

MYSTERY SET-

We finished with a 75 from a dive

  ladies went first (:44 avg split at 75 for the 150's), dudes went :06 behind (avg split at 75 was :38)

  ladies, don't let the dudes catch you

Warmdown as needed and remember we're in here early tomorrow morning (6:30a) due to the MAKO Meet. Have a great day!

Friday, October 25, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we did 12 x 25 fly drilling (every 3rd 25 swim fast fly), working on the breathing throughout.

With the starting blocks out for our meet this weekend, we went the following:

6 x 25 race, keep track of avg time

Easy 125 recovery after each 25

1 x 50 race from a dive trying to match your avg 25 time (x2), plus .5

Warmdown a bit before you head out and get excited to race this weekend. Have a great day!