Friday, February 28, 2025- written for SCY (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we went the following fly set:

With fins:

  12 x 25 @ :35 in sets of 3-

    1-2, fly pull free kick drill

    #3- swim fly fast

  :30 rest after #12, check HR

  8 x 25 @ :45 as follows-

    odds, swim fast fly

    evens, fast udk on stomach (only 1 breath!)

Check HR, then take fins off & go 100 easy choice

1:00 rest

Two options today for the RACE DAY set:

DISTANCE-

  3 x 300 swim free @ 5:00, desc 1-3 to max effort & get time; then...

  MYSTERY SET!!

  4 x 150 @ 3:00 race free, goal is to be faster than half your 3rd 300 time (50 easy after each 150)

If there is time, you can do something from a dive before you go.

STROKE GROUP-

4 rounds of:

  75 race from a dive, get time

  50 easy

  3 x 25 race @ :10 rest, get time, goal is to be faster than your 75 from a dive

  Move to other side of the bulkhead for active recovery while the 2nd group goes.

  Go 2 rounds in MRS/1 round IM/1 round your choice (but same stroke for 75 & 25's)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at our March meets. Have a great day!

Thursday, February 27, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20, drill/kick/drill by 25's, all in MRS (no free)

3x:

  1 x 150 @ 2:30- go kick/swim/kick faster by 50's (swim is choice w/fast turn; kick is w/bds)

  3* x 50 swim strong/even free br3 or 4/2 @ :45/:35/:45 by 50's

  *add 2 x 50 swim free in each round (odd 50's always @ :45, even 50's always @ :35)

  No rest between rounds

  Check HR after 3rd round, then 50 easy...

1:00 rest

8 x 25 in sets of 4:

  1-2, stroke drill (MRS, no free) @ :35

  #3- swim max effort (MRS, no free) @ :35

  #4- fast udk on stomach @ :45

1 x 350 swim long & strong free br3 or 4/2, around 85% effort

  Get time/check HR (figure avg time per 50 from your time)

  :30 rest

8 x 25 in MRS- as above

1 x 250 swim free br3 or 4/2- faster avg per 50 than 350

  Check HR

  :30 rest

8 x 25 in MRS- as above

1 x 150 swim free br3 or 4/2- faster avg per 50 than 250

  Check HR then 50 easy

1:00 rest

AMRAP:

  2 x 25 stroke drill in MRS (no free) @ :40

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

  1 x 75 race in MRS (same stroke as 25's drill)- this is fast, @ 1:40

  2 x 75 swim free br3 or 4/2 @ :55- go 50 long & strong/25 add kick

  3 x 50 swim MRS (same stroke as 75 race)- holding 2nd 50 split of 100 goal time @ 1:00

  1 x 25 race in MRS (same stroke as 50's), from a dive- this is RECKLESSLY FAST, @ 1:30

Check HR, no additional rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!

Tuesday, February 25, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

2 x 150 in MRS (no free) @ 2:40- 

  #1, drill/kick/drill by 50's

  #2, kick/drill/kick faster by 50's

14 x 50 @ :40/:50 as follows:

  odds, swim strong/even free br3 or 4/2 @ :40

  evens, swim/kick by25's @ :50, desc 1-7; these are all in MRS

Check HR after #14, then 1:00 rest

4 times through:

  75 swim free br3 or 4/2 @ :55 (SrP @ 1:00)- long & strong

  25 swim in MRS @ :35- max effort here

No rest between rounds

Check HR after 4th round, then...

150 drill/skulling by 25's (drill is MRS)

1:00 rest

Two options today:

DISTANCE-

4 rounds:

  250 swim free @ 3:30- go 150 long & strong/100 add kick & go

  150 swim fast free @ 2:00- must be under 1:35/1:40

  3 x 75 swim at goal pace (mile or 1000) @ 1:00/1:05

  1 x 50 swim faster than goal pace- get time/Check HR

  25 easy back to the start end

If there is time after 4th round...

300 race for time

STROKE GROUP-

5 rounds:

  4 x 25 in MRS @ :35-

    odds, drill

    #2, swim build to race pace

    #4, swim max effort

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

  1* x 50 swim max effort in MRS @ 1:00

  *add 1 x 50 in MRS in each round (up to 3), then back down to 1 

  No additional rest between rounds

After 5th round go 100 easy; then...

AMRAP:

  5 x 25 @ :35- as above (odds drill, #2 build/#4 race), same MRS

  50 swim free s/e @ :40

  Get up for...

  75 race in MRS

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

Monday, February 24, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

3 x 200 freestyle @ 3:20-

  1- 150 drill/kick by 25's, then 50 swim

  2- 100 drill/kick, 100 swim neg split

  3- 50 drill/kick, 150 swim (desc the 3 x 50 to giddyup the kick)

3 x 200 in MRS (no free)- as above

Check HR, then put fins on

With fins,

  16 x 25 in sets of 4 as follows:

  1-3, breast pull free kick drill @ :35- focus on wide press, accelerate back to the front

  #4- fast udk on stomach (1 breath!) @ :45

Check HR after #16, then take fins off and get right into...

150 drill/skulling by 25's in MRS (no free)

1:00 rest

6 times through:

  3 x 25 in MRS (no free) @ :35-

    1, swim build to race pace

    2, swim 15y fast/10y easy

    3, all swim max effort

  1 x 125 swim free br3 or 4/2 @ 2:00-

    *go 75 long & strong, then last 50 add big kick & go

    *must be under 1:20 (guys) or 1:25 (ladies)

*4 x 25 kick max effort w/bds @ :40

*4 x 25 kick change from round to round:

  in Rd2 go 2 x 50 kick max effort @ :55

  in Rd3 go 75 kick/:10rest/25 kick- all max effort wbds

  in Rd4 go 2 x 50 kick max effort @ :55

  in Rd5 go 25 kick/:10rest/75 kick- all max effort wbds

  in Rd6 go straight 100 kick fast for time

Check HR after each round, then out & back easy

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our meets in March. Let me know if you have any questions about your entries before we submit them. Have a great day!

Sunday, February 23, 2025- written for SCY (Sr Blue & Sr Prep @ GMU, 12:30-2p)

1 x 600- 300/200/100

1:00 rest

4 times through:

  250 @ 3:40- go drill/kick by 50's

  150*- go swim/kick by 25's, desc the 3 x 50 to what you can; same stroke as 250

Go rounds 1-2 free, and rounds 3-4 in MRS (no free)

*in rds 2 and 4, the 150 sw/k is 3 x (single) 50's sw/k @ :50, desc to giddyup!

1:00 rest between rounds

7 rounds of:

  150 @ 2:30- go swim/kick wbds/swim faster, by 50's- this is always in your MRS, no free

  4 x 50 swim free br3 or 4/2 @ :50* hold best possible avg time

  No rest between rounds

*interval gets :05 faster down to :35, then back up to :50 (7 total rounds)

  after 4 x 50 @ :35, add 1 x 50 to each round as you go back up (so it will be 7 x 50 @ :50 to end it)

REMEMBER: the goal is to hold the fastest possible avg time on the 4 x 50 in each round

Warmdown a bit before you get out. Be sure to thank your parents for getting you here today with this special schedule. Make sure you're ready for the week ahead at school. Back to the regular schedule tomorrow morning. Have a great day!

Friday, February 21, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson)

Meet Warmup, then...

RACE DAY!!

Today we went 2 rounds of the following:

4 x 75 kick fast for time w/bds @ 3:00- get time, keep track of average

300 easy swim loosen- make sure you have your avg time from the 75's

Go to the far end for...

1 x 100 race from a dive- goal is to be faster than your avg time from the 75's kick

Go 1st round free and 2nd round IM (75's IM kick are fly/breast/free by 25's) 

If there is time, start a 3rd round, go in MRS (no free)

Warmdown a bit before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Remember, workout on Sunday is here at GMU, 12:30-2p. Have a great day!

Wednesday, February 19, 2025- written for SCY (Sr Blue & Sr Prep- special schedule)

1 x 600- 300/200/100

1:00 rest

3 times through:

  1 x 175 @ 3:10

    50 swim/drill by 25's (build the swim)

    75 kick, desc 25's 1-3 (on back in 1st rd/wbds in 2nd rd/choice in 3rd rd)

    50 swim/drill by 25's (build the swim to faster)

  5 x 25 swim as follows (same stroke as drilling above)-

    1-2, 200 set up @ :35

    3-4, build to race pace @ :30

    #5- max effort @ 1:00

No additional rest between rounds

Check HR after each rd

100 easy dr-k-dr-skulling by 25's after 3rd rd

1:00 rest

4 rounds:

  2 x 100 swim free br3 or 4/2 @ 1:25- go long & strong/add kick by 50's

  1 x 100 swim giddyup free @ 1:15*- be aggressive, but not sloppy

  2 x 100 swim free @ 1:25- as above

  1 x 75 race for time @ 2:00- get time

  Check HR, then hop out for 25 udk lungbuster from a dive

*interval on the 100 gets :05 faster by round

50 easy between rounds

Until 6:30a, finish up with...

With fins-

25's partner sprint (swim) @ :40- race your partner here! Change strokes after every 4 x 25

Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. REMEMBER: workout on Friday will be with Jackson (typical Race Day set)/NO WORKOUT ON SATURDAY/then workout for everybody on Sunday here at GMU, 12:30-2p. Have a great day!