Friday, November 29, 2024- written for SCY (Sr Blue @ StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

4 x 25 fly pull free kick drill @ :40- focus on "lift & drop" to breathe at the front of the stroke

1 x 50 swim/kick fly (by 25's)- also @ :40
No rest between rounds

Check HR after 3rd round, then take fins off...

1 x 250- odd 50's kick on back, even 50's choice

1 x 250- odd 50's backstroke drill (don't rush the drill), even 50's kick choice

Check HR again

One time through, no additional rest after each 50 kick...

3 x 75 @ 1:10- 25 swim fly (build), 50 swim backstroke (tempo)

1 x 75 swim free br3 or 4/2 @ :55- long & strong/last 25 big kick

1 x 50 kick fast for time w/bds @ 1:30

3 x 75 @ 1:15- 25 swim back (tempo), 50 swim breaststroke (kick)

1 x 75 swim free @ :55- as above

1 x 50 kick fast for time w/bds @ 1:30

3 x 75 @ 1:05- 25 swim breast, 50 swim free- firm kick drives each 75

1 x 75 swim free @ :55- as above

1 x 50 kick fast for time

Check HR, then 50 easy

1:00 rest

AMRAP:

4 x 25 partner kick sprint @ :40 (on back udk as far as you can go, then free kick arms pointed up)

1 x 50 partner kick RACE in groups (one group of two at a time)

Warmdown a bit before you get out. Enjoy your time off today & remember, we're at GMU tomorrow from 8:30-10:30a. We'll have a modified RACE DAY set. Have a great day!

Wednesday, November 27, 2024- written for SCY (Sr Blue @ StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 75 drill/kick/drill by 25's @ 1:10- kick is free on back w/arms pointed up

2 x 25 swim (same stroke as drill above) fast @ :10 rest

No rest between rounds

Check HR after 3rd round, then easy back to the start end

Fins off, get right into...

150 drill/skulling by 25's

1:00 rest

3 times through:

3 x 50 swim strong/even free br3 or 4/2 @ :50* (*gets :05 faster by round)

1 x 75 swim/kick/swim faster by 25's in MRS- no free on MRS

:30 rest between rounds, check HR

75 drill/kick/drill by 25's after 3rd round, then 1:00 rest

2 options today:

DISTANCE-

3 times through:

1 x 350 swim free br3 or 4/2- go 200 long & strong/150 add kick & change gears

:20 rest, check HR

7 x 50 swim at goal pace (pick one gp, stick with it) @ :50* (*@ :45 in Rd2 and :10r in Rd3)

Check HR after each round, then...

Out & back easy @ 1:30

No additional rest between rounds

STROKE GROUP-

AMRAP:

2 x 25 drill @ :30

4 x 50 swim at 200 gp in MRS (no free on MRS) @ :55 (Rd2 @ :50, Rd4 @ :45)

2 x 25 swim max effort @ :10 rest- think finishing speed here!

Check HR, then 50 easy 

1:00 rest between rounds, not more than that

Warmdown a bit before you get out. Be sure to thank your parents for getting to workout today- and be grateful for all the people in your life who love you, all the nice things they provide for you. We all have a lot to be thankful for, and this is the time of year to acknowledge that. Have a great day!

Wednesday, November 27, 2024- written for SCY (special schedule at GMU w/Logan)

1 x 600- 300/200/100

1:00 rest

With fins, 2 times through:

6 x 50 drill/kick free on back by 25's @ 1:00- 2nd 25 kick w/arms pointed UP to ceiling

3 x 100 @ 1:45-

  25 fast udk on stomach

  50 choice drill (same drill for all 3)

  25 swim race- same stroke as 50 drill

No rest between rounds

Change stroke for 2nd round

Check HR after 2nd set, then take fins off and get right into...

1 x 150 kick/skulling by 25's

1:00 rest

One time through:

4 x 50 swim strong even free br3 @ :50

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

200 easy pull br 3/5/3/7 by 50's @ 3:00

4 x 50 swim strong even free br3 @ :45

4 x 50 swim/kick by 25's no free @ :55, desc 1-4 to something juicy!

300 easy pull free br 3/5/7/9 by 50's @ 3:00

4 x 50 swim strong/even free br3 @ :40 (Carleigh @ :45- okay, but try the 1st couple @ :40)

4 x 50 swim/drill in MRS (no free) @ 1:00-

  go 25 swim FAST/25 drill (same stroke for entire 50)

Check HR, then 50 easy

Finish up with...

AMRAP-

2 x 25 drill @ :35- in MRS

4 x 50 swim at 200 goal pace @ :55 (every 3rd round, go @ :10 rest)

1 x 25 race MAX EFFORT - same stroke as 50's gp

Check HR, then 25 easy

1:00 rest between rounds, but not more than that.

Change stroke for the 50's/25 after 3 rounds (2nd round of 3 can be free)

Warmdown a bit before you get out. Enjoy your time with your families and keep in mind how lucky we all are- we have so much to be thankful for (namely, each other). Have a great day!

Tuesday, November 26, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

This wound up becoming a much shorter workout than had been originally planned...

3x:

2 x 75 @ 1:10-

  1- drill/kick/drill by 25's

  2- kick/drill/kick by 25's

1* x 100 swim/kick by 50's @ 1:25- same stroke as 75's

No rest between rounds

  *in 2nd round, add a 2nd 100 @ 1:15

  *in 3rd round, add a 2nd & 3rd 100 @ 1:15 and 1:05

Check HR after 3rd round, then 50 easy

1:00 rest

CS went the following:

3 rounds of:

  {2 x 75 swim free br3 or 4/2-

    #1, 50 cruise/25 add kick @ 1:05

    #2, 25 cruise/50 add kick

  {3 x 50 swim at goal pace @ :40 (2nd round @ :10 rest)

  {1 x 75 swim faster than goal pace- get time and then get right out for...

  {1 x 25 race udk on stomach back to the starting end

Check HR, then 1:00 rest between rounds

Warmdown a bit before getting out. Be sure to swim while your home- two days will be good, three is better. Enjoy your Thanksgiving- we all have an awful lot to be thankful for. Have a great day!

Tuesday, November 26, 2024- written for SCY (GMU non-IM 200 group)

300 (50 swim/50 drill)/200 kick choice

1:00 rest

With fins, 4 rounds of:

2 x 25 drill @ :30- same drill

1 x 50 swim/kick by 25's @ :30- same stroke as drill

No rest between rounds, can change stroke after 2 rounds

Fins off after 4th round, then...

2x:

1 x 100 kick/skulling by 25's @ 1:30

2 x 50 swim desc 1-2 to what you can @ :45 (same stroke for both rds)

No rest between rounds, check HR after 2nd round, then...

3 x 200-

  #1- 50 swim fast feeling easy ("ffe")/150 cruise free or back @ 2:40

  #2- 100 swim ffe/100 cruise free or back @ 2:40

  #3- 150 swim ffe/50 easy choice

Check HR again, then 1:00 rest

All the ffe should be the same stroke, and the same stroke you drilled above

Two options today (8 rounds for each)-

A)

  100 swim free @ 1:10- just make interval

  2 x 50 swim at 200 goal pace @ :10 rest (stroke you drilled above)

  Check HR, then 50 drill

Go 200 pull choice equip after 4th and 8th round

B)

  2 x 25 swim @ :25 at 200 set up

  2 x 50 swim at 200 goal pace @ :10 rest

  2 x 25 race at max effort @ :10 rest

  Check HR, then 50 drill

Go 200 pull w/choice equip after 4th and 8th round

If there is time, finish up with...

With fins-

AMRAP:

2 x 25 @ :35- go 20y swim max effort/5y coast

1 x 25 fast udk on stomach @ :35

:15 extra rest

1 x 50 swim/kick max effort- target your best 50 time (SCY)

Change stroke by round if you'd like

Warmdown a bit before you get out. Do an excellent job with your classes today & get excited for one last workout this afternoon before your break. Have a great day!

Tuesday, November 26, 2024- written for SCY (Sr Blue & Sr Prep with Logan/EC)

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards:

9 x 100 in 3's-

  1-2 @ 1:45, 25 ra2 la2 free drill/50 superhero kick/25 choice free drill

  #3- kick w/bds face in water, get time & desc 1-3 (@ 2:00)

  No rest between rounds of 3

Check HR after #9, then 1:00 rest

8 x 25 drill in MRS @ :35- except #'s 3/5/7 are fast udk on stomach

Check HR, then :30 rest

3 times through:

  3 x 50 sw/k by 25's in MRS (no free) @ :50, desc 1-3 to fast (SrP @ :55)

    #2 is straight swim in MRS (no kick), same interval

  6 x 100 swim free br3 or 4/2

    Go 2 each @ 1:25/1:20/1:15 (SrP go @ 1:30/1:25/1:20)

    Interval gets :05 faster by round, you'll have to hustle to make the last round

Check HR, then 50 easy after each round

With fins, finish up with...

AMRAP:

  2 x 25 @ :35- 20y swim fast/5y coast

  1 x 25 fast udk on stomach @ :35

  :15 extra rest

  1 x 50 swim max effort (same stroke as 25's)- goal is better than your 50 SCY time (@ 1:00)

Change stroke by round if you'd like

Warmdown a bit before you get out. Do an excellent job in school today & remember, workout tomorrow morning and Friday is at the St. James. Have a great day!

Monday, November 25, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

With boards, 2x:

1 x 150 drill/kick/drill by 50's @ 2:30

1 x 150 kick/drill/kick by 50's @ 2:30

3 x 50 kick w/boards @ :55* desc 1-3 to what you can

1 x 150 swim/drill/swim faster by 50's

Check HR, :30 rest between rounds

*go the 3 x 50 in Rd2 @ :50

6 x 75 odds & evens @ 1:05 (or @ 1:10 if necessary)-

odds, 25 kick w/bds, 50 swim - all free

evens, 50 swim IM, last 25 kick w/bds

  #2- swim fly/back, kick breast

  #4- swim back/breast, kick free

  #6- swim breast/free, kick fly

Check HR after #6, then out & back easy @ 1:30

Then...

6 x 75 as above- same as previous 6, but go @ 1:00 (or @ 1:05 if you went the first 6 @ 1:10)

Check HR then 50 easy

1:00 rest

4 rounds of:

  450 swim desc 150's

  6 x 100 various

  50 fast for time

Rd1-

  450 swim IM (fly-back-breast by 50's), desc 150's to what you can (check time @ 300)

  :30 rest

  6 x 100 swim free- 2 each @ 1:15/1:10/1:05 (or @ 1:20/1:15/1:10)

  :20 rest

  50 kick fast for time w/bds- get time & remember it

Check HR then 50 easy

Rd2-

  450 swim free, desc 150's to something juicy (hand touch @ 300 to get last 150)

  6 x 100 swim- 25 IM order/75 swim free; 3 @ 1:15 and 3 @ 1:10 (or 3 @ 1:20 and 3 @ 1:15) 

    1- 25 fly/75 free

    2- 25 back/75 free

    3- 25 breast/75 free

  Fins on for 50 kick fast on back- who can go :23?

Check HR then 50 easy

Rd3-

  450 is 100 swim/50 kick wbds- desc the 150's to what you can (target 200 free time)

  :30 rest

  6 x 100 swim free- same as Rd 1, except go 2 each @ 1:10/1:05/1:00 (or 2 @ 1:15/1:10/1:05)

  :20 rest, fins on...

  50 race your choice of stroke, max effort here!

Check HR, then...

Rd4-

  Slightly modified:

  600 pull free choice equip- smooth long stroke here, nothing sloppy

  1:00 rest

  150 kick for time with fins- can you be faster than your 50 kick from Rd1 (times 3)?!?

Check HR

Warmdown a bit before you get out. Do an excellent job with your classes today & take good care of yourselves away from the pool. Have a great day!