Thursday, January 30, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

3 times through:

  2 x 75 @ 1:20- 25 dolph kick w/boards (build), 50 ra2 la2 free drill (can be different drill in 2nd/3rd rds)

  4 x 25 kick w/boards @ :40- partner style, go half RACE/half easy

  3 x 50* swim free br3 or 4/2 @ :50, desc 1-3 to fast, get time for #3

  *in 2nd rd, go 1 x 100 swim free targeting the time you went on the 3rd 50 (x2)

  in the 3rd rd, go 1 x 150 swim free targeting the time you went on the 3rd 50 (x3)

Check HR after each round. After 3rd round...

15 x 50 in sets of 3-

  1-2, swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)

  3-4, swim IM order by 25's @ :50* (SrP @ :55)- focus on fast turns

  #5- fast kick w/boards @ 1:00, max effort here!

No rest between rounds of 5

Check HR after #15, then 50 easy

1:00 rest

Two options today...

DISTANCE-

Two times through:

  4 x 50 swim at mile goal pace @ :50

  1 x 275 swim- 100 strong/even, 100 build kick, last 75 is fast

  Check HR then 25 easy

  5 x 50 swim at mile goal pace @ :50

  1 x 275 swim- 150 strong/even, then 125 last is fast

  Check HR then 75 easy

  6 x 50 swim at mile goal pace @ :50

  1 x 275 swim free fast for time- goal is to be as fast or faster than 1/6 of mile goal time

  Check HR then 125 easy (drill/kick on back by 25's)

1:00 rest between rounds

STROKE GROUP-

Three times through:

  1 x 100 @ 1:45- go 25 swim MRS build/50 swim strong free/25 kick on back fast (SrP @ 2:00)

  1 x 100 swim free br3 or 4/2 @ 1:15 (SrP @ 1:20)- just make interval, but nothing sloppy

  1 x 75 in MRS- go 25 build/25 kick on back/25 swim fast

  Check HR, then 25 easy...

  4 x 50 swim at 200 goal pace in MRS @ :50 (same stroke as previous 75)

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

  1 x 100 @ 1:45- as above

  1 x 100 @ 1:15- as above

  1 x 75- as above, but this time it's @ 1:20 (stay at far end, no 25 easy)

  4 x 50 swim 200 goal pace @ :10 rest

  Check HR, then easy 75 drill/kick/drill back to the start end

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race one last time at our MAKOS Qualifier next weekend (Feb 8-9, same weekend as the Distance Meet). Regular workout schedule for this weekend. Have a great day!

Tuesday, January 28, 2025- written for SCY (GMU distance crew- mile goal pace)

300/200

1:00 rest

6 x 150 @ :20 rest (odds) or :10 rest (evens) as follows:

  odds, 25 kick on back (fast udk's)/50 drill

  evens, 50 swim (build into turn & hold speed)/25 kick w/bds (15y max effort/10y easy)

12 x 50 in 3's-

  1, swim free @ :40- biggest kick possible on 2nd 25

  2, swim IM order by 25's @ :50- fast turns

  3, all kick w/bds @ 1:00, desc 1-2's to max on #6 & #12

3* rounds of (we wound up going 2 rounds):

  5 x 50 swim at mile goal pace @ :40/:45

  75 swim faster than gp @ 1:30- check HR

  75 easy choice @ 1:30

  4 x 75 swim at mile goal pace @ 1:00/1:05

  50 swim faster than gp- check HR, right into...

  250- odd 50's drill/even 50's kick on back

*Rd2, 50's/75 will be @ :10 rest; then the 75's/50 will be @ 1:05/1:10

MYSTERY SET-

  600- 

    450 pull w/choice equip, desc 150's 1-3; then...

    hop out for...

    150 race from a dive

Warmdown as needed before you get out. Stay on top of your classes heading into conference champs- you don't any missed assignments weighing on you while we're racing down in Hampton. Have a great day!

Tuesday, January 28, 2025- written for SCY (GMU 200 group)

300/200

1:00 rest

With fins, 4 rounds:

  3 x 25 drill @ :30

  2 x 50 kick on back @ :45, desc 1-2

  1 x 75 @ 1:30- swim (build, same stroke as 25's drill/25 kick on back arms up/25 fast udk

No rest between rounds

Go odd rounds free/even rounds no free

After 4th round, check HR, then take off fins and get right into...

150 drill/skulling by 25's

1:00 rest

4 times through:

  1 x 125 swim free @ 1:35/1:45- go 75 smooth & long/50 add kick & go

  1 x 125 @ 2:00- odd 25's are swim (desc 1-3), even 25's are kick on back

  1 x 125 swim free @ 1:35/1:45- go 50 smooth & long/75 add kick & go

  5 x 50 swim @ :45 (can be @ :50 for breaststroke)-

    1-3 swim at gp (plus "whatever" seconds {+:02, or +:01}by round)

    #4, fast swim/kick by 25's, then check HR

    #5- all drill

After 50 drill in each round...

Broken 200 (diff by round)-

  Rd1, 75 dr-sw-dr/:10r/50 swim at 200 gp/:10r/3 x 25 swim faster than pace @ :10r

  Rd2, 75 swim (desc 3 x 25)/:10r/50 swim at 200 gp/:10r/75 swim (desc 3 x 25 to faster than 1st 75)

  Rd3, 75 swim at 200 setup/:10r/50 swim at 200 gp/:10r/3 x 25 swim max effort @ :10r

  Rd4, straight broken/max effort: 75 from a dive/:10r/50 swim from a push/:15r/75 swim from a push

Warmdown as needed before you get out. Do an excellent job with your classes today, start thinking about your races down at Hampton. Have a grerat day!

Tuesday, January 28, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With fins, 4 times through:

  3 x 25 drill @ :35

  2 x 50 kick on back @ :50, desc 1-2

  1 x 75 @ 1:30- 25 swim build to fast (same stroke as drill)/25 kick on back arms up/25 udk

No rest between rounds

Go odd rounds free, even rounds no free

After 4th round, check HR and take fins off, get right into...

150 drill/skulling by 25's

1:00 rest

AMRAP-

  1 x 150 swim free br3 or 4/2 @ 2:00 (SrP @ 2:10)- go 100 smooth & long/50 add kick

  1 x 150 swim free- as above, except 75/75

  2 x 75 @ 1:20- 50 swim free/25 drill in MRS

    #1- 50 swim free is 200 setup

    #2- 50 swim free is giddyup the kick!

  1 x 150 @ 3:00-

    50 swim strong/even freestyle to a hand touch

    :10 rest

    50 swim max effort in MRS (same stroke as drill on the end of the 75's)

    50 drill in MRS (same stroke as previous 50

  1 x 150 swim in MRS, various from round to round (same stroke as previous 150):

    Rd1, 3 x 50 swim at 200 gp @ :50

    Rd2, 3 x 50 swim gp @ :10 rest

    Rd3, 3 x 50 swim max effort @ 1:00

Check HR after each round

After 3rd round...200 easy drill/kick by 50's

After 6th round (if we get that far)...150 choice/skulling by 25's

Warmdown a bit before you get out. Do an excellent job in school today, get excited for the MAKOS Qualifier next weekend. Have a great day!

Monday, January 27, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

4 x 75 @ 1:10 w/buoys- 25 kick (hold buoy out front), 50 free drill w/buoy

4 x 75 @ 1:00- by 75's, as follows:

  #1, 25 swim fast/50 cruise

  #2, 50 swim fast/25 cruise

  #3, all swim fast

  #4, all drill

8 x 50 swim IM order by 25's- focus on fast turns throughout

  1-4 @ :50

  5-8 @ :45

Check HR, then 1:00 rest

3x:

  75 swim IM @ 1:15 (@ 1:25)

  100 swim/kick by 50's, no free @ 1:15 (@ 1:25

  125 swim free @ 1:15 (@ 1:25)- just make interval, but nothing sloppy

:30 rest after 1st set, check HR

No rest between 2nd/3rd rounds

3 x 750 @ 1:00 rest as follows-

  #1, 250 swim fast (not max effort, but better than "200 set up")/500 cruise (can be w/equip)

  #2, 450 swim fast (extending your speed from 250 above to the 450)/300 cruise

  #3, 650 swim fast/check HR/100 easy choice

Right into...

8 x 50 @ :10 rest-

  1-3, drill/kick by 25's

  #4- all skulling

Check HR again, then 1:00 rest

With fins, finish up with...

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

  3 x 50 swim @ 1:00 desc 1-3 to max effort

  3 x 25 @ :45 swim- all max effort, add up for 75 total

Warmdown as needed before you get out. Make sure you're off to a good start with your classes, start visualizing your races at the conference meet- just three weeks to go. Have a great day!

Monday, January 27, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

2 x 125 @ 2:00- 50 kick on back, then 75 drill/swim/drill by 25's

4 x 100 @ 2:00- 25 kick on back (build), 50 swim fast turn (same stroke as drill above), 25 skulling

12 x 25* in sets of 4:

  1-2, kick w/boards @ :40- go 15y fast/10y easy

  3-4, swim race @ :40

  *25 are partner kick/swim- race your partner!

Check HR then 50 easy

1:00 rest

3* rounds of:

  3 x 25 kick w/bds @ :40- all fast

    out/back easy @ 1:00

  2 x 50 kick fast w/bds @ 1:10

    out/back easy @ 1:00

  1 x 75 kick fast for time w/bds @ 1:30

    out/back easy @ 1:00

  2 x 50 kick fast w/bds @ 1:00

    out/back easy @ 1:00

  3 x 75 kick fast w/bds @ 1:40

  Check HR then 50 easy

MYSTERY SET after each round...

  After Rd1, 50 race in MRS from a dive

  After Rd2, 100 IM race (last 25 kick free on back)

  After Rd3, 150 swim free from a dive

*the fast kicking is on your back in round 3

Warmdown a bit before you get out. Do an excellent job in school today and make sure your events are squared away for the MAKO Qualifier and the Distance Meet. Have a great day!

Sunday, January 26, 2025- written for SCY (Sr Blue- special AM schedule at GMU)

1 x 600- 300/200/100

1:00 rest

2 x 20 @ 3:15-

  #1, kick/drill by 25's build the kick

  #2, swim/drill by 25's- swim is 15y fast/10y dps

Check HR, then put fins on (and have paddles out)

With fins:

  12 x 25 @ :35-

    1-3, breast pull free kick drill

    #4- fast udk on stomach

Check HR

Put paddles on...

  12 x 25 @ :40-

    1-3, 2 dolph kicks 1 pull breast drill (w/paddles)

    #4- fast udk on stomach

Check HR, take equip off & get right into...

200- go skulling/kick on back by 25's

1:00 rest

3 times through:

  2 x 50 swim breast/free by 25's @ :50, fast turns

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

  2 x 50 swim/kick breast by 25's @ :55, desc 1-2

  2 x 50 swim s/e free @ :40

  2 x 50 swim breaststroke @ 1:00, desc 1-2 to fast

Check HR, then out & back easy between rounds

After 3rd rd...

1 x 50 race breaststroke from a dive

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular workout schedule each day this week. Have a great day!