Monday, December 30, 2024- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

3 times through:

  4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 fast free kick on back

  6 x 25 partner kick w/boards @ :40 (middle 2 x 25 are kick on back)- race your partner here!

  1 x 100 swim/kick by 50's @ 2:00- this is fast!

  No additional rest between rounds

  In 2nd round, the drill (on the 75's) and the 100 sw/k are in MRS (no free);

  In 3rd round, the drill & 100 sw/k are choice- but all the same stroke

After 3rd rd...

Against your partner, one group at a time-

  100 kick w/boards- race here!

After each group has gone, get into 150 drill/choice by 25's- no free

Then, back to "one at a time" in the lane...

15 x 50 in sets of 3's-

  1-2 swim IM order by 25's @ :50 (:55 for SrP)- fast turns here

  #3- swim strong/even freestyle @ :40- this is giddyup the kick here!

No rest between rounds of 3

Check HR after #15, then 1:00 rest

STROKE GROUP (and Sr Prep)-

Hopefully 9 rounds, but at least 6...

  2 x 25 swim max effort in MRS (no free) @ :40 (SrP @ :55)- get times

  1 x 50 swim strong & even free br3 or 4/2 @ :40 (SrP @ :45)

  1 x 50 race in MRS (same stroke as 25's) @ 1:00- trying to be within :01 of your 25's add-up

After 3rd/6th/9th round...

  1 x 150 race free- set it up smooth & long, bring in the kick for the last 75- get time

1:00 rest after each 150 free

DISTANCE-

AMRAP...

  1 x 350 swim free- 200 smooth & long/150 add your kick & change gears

  :20 rest

  4 x 50 swim at mile goal pace @ :50

  1 x 75 swim faster than goal pace

  Check HR than 25 easy back to the starting end

Warmdown a bit before you get out. Remember, tomorrow morning we're back at StJ (8-9:30a), then OFF on New Year's Day. Make sure you're doing some HW each day so you're not rushing through it on Sunday, January 5th. Have a great day!

Sunday, December 29, 2024- written for SCY @ StJ (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

  9 x 50 in 3's-

    1-2 drill @ 1:00

    #3- kick fast on back @ :45

  :30 rest after #9, check HR

  3 x 50 swim @ 1:00- desc 1-3 to fast, max effort here! (same stroke as you drilled)

Fins off/100 easy choice kick-drill by 50's

1:00 rest

6 rounds of:

  2 x 50 swim free br3 or 4/2 @ :50- go smooth & long/big kick by 50's

  1 x 100 swim/kick by 50's @ 2:00- desc 1-3 MRS (no free) and 4-6 (your choice)

  No rest between rounds, check HR after 3rd & 6th rd

Finish up with...

AMRAP:

  100 swim free br3 or 4/2 @ 1:40- must be under 1:20 or do it again...

  100 swim in MRS @ 2:15-

    1st 50 is build to 200 setup

    :15 rest

    2nd 50 is swim max effort with biggest kick possible

  100 swim in MRS (same stroke as 100 above) @ 2:15-

    same as 2nd 100, except 1st 50 is from adive

*Check HR after each round

*No additional rest between rounds

*in even rounds, go @ :10 rest for 2nd & 3rd 100's

*change stroke for 2nd & 3rd 100's after even rounds

Warmdown as needed before you get out. Tomorrow we're back at GMU- be sure to thank your parentsfor driving you all over the world for workout. Have a great day!

Sunday, December 29, 2024- written for SCY (GMU distance crew)

300/200

1:00 rest

2x:

  2 x 50 drill/kick by 25's @ :55

  3 x 50 kick desc 1-3 to fast @ :55

  1 x 75 swim free br3 or 4/2 @ :55- overkick on 3rd 25

  No rest between rounds; go no free in 2nd rd (50's drill & kick)

Check HR after 2nd rd, then 1:00 rest

With fins:

  8 x 50 @ :50- 25 swim fastest freestyle possible/25 choice fly drill

  Check HR then fins off for...

150 drill/skulling by 25's

3 times through:

  2 x 25 swim fly @ :25- go smooth/race pace by 25's

  2 x 50 swim free @ :40 desc 1-2 (desc to gp + :01, desc to gp, desc to faster than pace- by round)

  1 x 50 kick w/bds @ 1:00- max effort here

  No rest between rounds

Check HR after each round. After 3rd rd continue right into...

1 x 350 pull free w/shnorkel- desc 50's 1-4 (odd 50's), even 50's are free drill

1:00 rest

4 rounds of:

  3 x 50 swim 500 goal pace @ :40

  1 x 75 cruise free @ 1:00

  1 x 75 swim faster than goal pace @ 1:30

  out/back easy @ :30

  3 x 50 swim at 500 goal pace @ :10 rest (all @ 2:15)

  1 x 75 swim free faster than goal pace @ 1:00- get time/check HR

  1 x 75 cruise @ 1:30- can be drilling, but stay on interval

After 2nd & 4th rounds...

  300 choice

After 4th set...

MYSTERY SET-

  Today we went a 125 race free from a dive- goal is faster than 1/4 of your 500 free goal time

Warmdown a bit before you get out, take good care of yourselves away from the pool. Have a great day!

Saturday, December 28, 2024- written for SCY (GMU distance crew)

Today we did the workout I wrote up for December 25, 2024 (mile pacework)

After the 275 for time at the end we went the following...

With fins, 4 rounds of:

  1 x 25 @ :30, 15y swim fast/10y easy

  1 x 25 @ :35, all swim fast

  1 x 25 @ :40, fast udk on stomach- max effort here!

  1 x 50 @ 1:00 swim max effort- same stroke as 25's- get time

Go odd rounds free, even rounds no free

Warmdown as needed before you get out. Take good care of yourselves away from the pool. Tomorrow again at 8a. Have a great day!

Friday, December 27, 2024- written for SCY (Sr Blue & Sr Prep Gold)

1 x 600- 300/200/10

1:00 rest

3 x 150 @ 2:40-

  1- 50 drill, 25 kick on back (x2)

  2- 50 swim dps, 25 dolph kick on side (x2)

  3- 50 swim fast turn, 25 skulling (x2)

Check HR, then get right into...

100 kick on back- desc 25's 1-3 to fast, then last 25 choice skulling

1:00 rest

With fins:

  18 x 25 in sets of 6-

    1-2, fly pull free kick drill @ :35

    #3- swim fly fast @ :30

    4-5, fly pull free kick drill @ :35

    #6- fast udk on stomach @ 1:00- one breath if needed

    Check HR after #18, then fins off & 50 easy

1:00 rest

AMRAP:

  3 x 75 swim 25 fly/50 back @ 1:10 (SrP @ 1:15), desc 1-3 to fast

  2 x 100 swim free br3 or 4/2 @ 1:25 (SrP @ 1:35)- go 50 long & strong/50 add big fat kick

  1 x 100 swim free @ 1:20* (SrP @ 1:30*)- giddyup & go here!

  1 x 100 kick fast on back @ 2:00- focus on 4 fast udk's off each wall- but make it fast!

  No rest between rounds

  *100 swim giddyup gets :05 faster by round- stay in the set until you miss the interval

Until 10:45a, finish up with...

With fins:

  75's swim @ 1:30 desc 1-3 to max effort-

  1-3, free swim

  4-6, swim MRS no free

  7-9, swim choice (all the same stroke)

  10-12, kick on back

Warmdown a bit before you get out. Enjoy your time off (no workout tomorrow), but don't waste it. Sunday back at StJ for LCM...Have a great day!

Thursday, December 26, 2024- written for SCY (GMU distance crew)

Good morning, this will be the last workout I'll post for the break, as tomorrow everybody will be back on campus for our training camp.

300/200

1:00 rest

All @ :10 rest, 3 times through...

  1 x 150- 25 skulling/50 drill

  3 x 50 kick on back/drill by 25's- kick gets faster from 1-3, focus on udk's

  1 x 200- go 50 swim/25 drill/50 swim/25 drill/50 swim- the 50's swim get faster 1-3

Check HR after each round

Go free/no free/choice by round

One time through (no additional rest after the 150's free)...

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

  4 x 75 @ 1:05- 25 swim fly/50 swim free long & strong

  1 x 150 swim free br3 or 4/2, desc 50's 1-3 to what you can @ 2:30

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

  4 x 75 @ 1:00- 25 swim fly/50 swim free big kick

  1 x 150 swim free br3 or 4/2- go 75 long & strong/75 max kick

  4 x 50 swim IM order by 25's @ :45- fast turns throughout

  4 x 75 @ :55- 25 swim fly/50 swim free- giddyup to make the interval

  1 x 150 swim free- go! Get time

Check HR then 50 easy

With shnorkels:

  1 x 600 swim free (shnorkel only), desc the 200's 1-3 to what you can (hand touch at 400)

  :20 rest

  1 x 600 pull free (shnorkel & choice equip), desc 200's 1-3, how close can you get to 3rd 200 swim?

 Check HR

Warmdown a bit before you get out. I hope you've enjoyed your time at home, safe travels back to GMU. Have a great day!

Wednesday, December 25, 2024- written for SCY (GMU distance crew)

This is the fifth (of five or six) workouts that I'll post for you while you're on break...

300 choice/200 kick

1:00 rest

With fins and boards...

  3x through: 

  3 x 50 drill/kick by 25's @ :55- same stroke for all three

  2 x 75 kick @ 1:15 as follows-

    25 dolph kick w/bds

    25 kick free on back w/arms pointed UP towards ceiling

    25 fast udk on stomach

  1 x 100 @ 1:15, go swim/kick by 50's- this is FAST, same stroke as you drilled on the 50's

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, then take fins off and get right into...

1 x 350-

  odd 50's are swim/drill- same stroke for both 25's, build the swim to fast turn

  even 50's are all kick, desc effort 1-3 to max!

Check HR, then 1:00 rest

Goal pace is 1650 pace...

  1 x 350 swim free- go 200 smooth & strong, 150 add kick & change gears- get time

  :15 rest

  7 x 50 swim free @ :40 (:45), desc 1-3, then hold goal pace for 4-7

  Check HR, then :15 rest

  3 x 100 swim free- strong & even @ 1:15 (1:20)

;30 rest, out & back easy if you'd like...

  1 x 350 swim free- go 200 smooth & strong, 150 add (bigger) kick than 1st 350- get time

  :15 rest

  7 x 50 swim free @ :40 (:45) at goal pace, except #'s4 & 7 are faster than goal pace

  Check HR then :15 rest

  2 x 150 swim free @ 1:50 (2:00)- still strong & even, but faster avg pace per 50 than 3 x 100's

:30 rest, out & back easy if you'd like

  1 x 350 pull w/shnorkel & choice equipment- think about head position/body line/rotation

  :30 rest

  7 x 50 swim at goal pace @ :10 rest

  Check HR, then go on either the top or the bottom (":00" or ":30")

  1 x 275 race for time- how close can you get to your 275 goal split for the 1650 (1/6 of goal time)?

Check HR

Warmdown as needed before you get out. Enjoy your time at home but be sure to take good care of yourselves away from the pool. I'll post one more workout tomorrow (12/26, Boxing Day). See everybody on deck back at GMU on the 27th (12:30p or 2:30p). Have a great day!