Thursday, March 27, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

Anybody going to Sectionals-

  

  Meet Warmup; then...

  12 x 50 in sets of 3:

    1-2, swim IM order by 25's @ :50, fast turns (no free)

    #3- swim strong/even free br3 or 4/2 @ :40

    Check HR after #12, then 50 easy

  With fins:

    24 x 25 @ :40- "the usual," in sets of 4 (change strokes every 4 x 25)

  Finish up with...

    4 (or 5) 15m sprints from a dive

  Warmdown a bit before you head out. Drink plenty of water on your trip down to Christiansburg             today, get excited to race! See you at the pool.

Everybody else-

With fins, 4 rounds of:

  1 x 100 @ 1:40, by 25's go dr-k-dr-kick free on back arms pointed up (straight up!)

  2 x 25 drill @ :30 (same stroke as 100)

  1 x 75 sw-k-sw faster @ 1:15 (same stroke as 25's drill)

  1 x 25 fast udk on stomach from a dive @ :35- goal is to be under :15

  No rest between rounds.

  Go 2 rounds free, then 2 rounds MRS (no free)

Check HR after 4th round, then take fins off & go a 50 easy

1:00 rest

3 times through:

  1 x 100 @ 1:40- 25 dolph kick w/bds build, 75 swim free br3 or 4/2, desc 25's 1-3

  2 x 50 swim/kick by 25's @ :50, desc 1-2 to fast- these are in your MRS (no free)

  1 x 100 @ 1:40- 75 swim free br3 or 4/2 (50 smooth & long/25 big kick), last 25 kick wbds fast

  1 x 125 swim free @ 1:30-

    75 long & strong

    50 add kick & go!

Get your time for the 125, then quickly get out for...

  75 from a dive, desc 25's to max effort:

    Rd1, free

    Rd2, IM (build/tempo/kick, by 25's)

    Rd3 in MRS, no free

Out & back easy after each round

Until 6:30a...

  75 swim free @ 1:10- must be under :50, go 50/75

  3 x 50 swim at 200 gp @ :50* (3rd & 6th rds are @ :10 rest)- MRS here, no free

  After #3, hop out for...

  1 x 25 race from a dive in MRS (same stroke as 50's gp)

Check HR after each round

Warmdown a bit before you get out. Do an excellent job in school today & remember the workout schedule for the weekend: regular Friday AM w/Jackson, then regular Saturday AM w/Logan (10:30a). NO WORKOUT ON SUNDAY. Do a great job the next couple of days, see you on Monday. Have a great day!

Tuesday, March 25, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

2x:

  2 x 75 @ 1:20- drill/kick on back/dolph kick wbds, by 25's

  2 x 75 @ 1:15- drill/swim/drill by 25's, build the swim

  2 x 100 swim/kick wbds by 50's @ 1:40, desc 1-2

Check HR after each round

Go 1st rd free, 2nd rd in MRS no free

1:00 rest after 2nd rd, then...

Anybody leaving for ISCA today only does one round of the following:

2 times through, everything @ :55...

  50 sw/k

   75 swim free- 50 smooth & long/25 add kick

  50 sw/k faster

   75 swim free- 25 smooth & long/50 add kick

  50 sw/k fastest of the bunch

   75 swim free, giddyup & get time; then hop out immediately for...

  25 race udk (from a dive)- goal is under :15!

Check HR then out/back easy

50's swim/kick in 1st rd are in MRS (no free), in 2nd rd they're choice (only one stroke)

STROKE SET-

6 rounds of:

  2 x 25 drill in MRS @ :40

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

  2 x 50 swim at 200 goal pace in MRS (same stroke as 25's drill) @ :50 (3rd/6th rds @ :10 rest)

Check HR after 2nd 50 gp, then out & back @ 1:00

After 3rd & 6th round...

1 x 300- 200 pull free w/shnorkel & buoy (paddles if you'd like)/100 drill-choice by 25's

1:00 rest after 3rd & 6th rounds

Finish up with...

  15m sprints from a dive- go 3 each of MRS/free/choice

DISTANCE-

  150 cruise free

    300 swim strong/even, get time

:30 rest

  150 cruise free

    300 swim bigger kick on last 150

:30 rest

  150 cruise free

    300 swim free as fast as you can while keeping 100's even

:30 rest

  150 choice (can be pull, drill, kick, etc...)

    300 race from a dive- empty the tank here

Check HR, then...

450 pull free w/choice equipment- loosen up, but hold your stroke together, nothing sloppy

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at Sectionals or St. Pete's. Remember- regular workout on Thursday; regular workout on Friday w/Jackson; regular workout on Saturday w/Logan; NO WORKOUT ANYWHERE ON SUNDAY. Regular workout next Monday as well. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

Everybody together-

With shnorkels & boards, 2 rounds of:

  2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 kick free build w/boards

  2 x 75 @ 1:20- 25 kick free fast, 50 swim free (desc 50 swim 1-2)

  6 x 25 kick w/bds @ :40- can be partner kick if you'd like:

    odds, 15y race/fwd ss/10y easy

    evens- all kick max effort

Check HR after each round

In 2nd round, drill & swim can be in MRS (w/out shnorkel), but put it on for 25's kick

50 easy after 2nd round

ANYBODY WHO RACED THIS WEEKEND-

  Swimdown from the meet: 20/12/10, all @ 2:00 rest; then..."best/least-best/different or better" talks

ANYBODY LEAVING TOMORROW FOR ISCA-

  24 x 25 w/fins @ :40- "the usual" in sets of 4

EVERYBODY ELSE-

3x:

  100 @ 1:25- 25 kick build wboards/75 swim choice

  100 @ 1:25- 75 swim choice/25 kick wboards max effort

  100 swim free br3 or 4/2 @ 1:10- JMI, but nothing sloppy

  2 x 75 kick w/bds max effort @ 2:00-

    #1- 50 kick/:10 rest/25 kick, get time 

    #2- 25 kick/:10 rest/50 kick, goal is to be faster than than 1st 75

Check HR, then out & back easy @ 1:30 (no additional rest between rounds)

After 3rd round go 50 easy

1:00 rest

Finish up with...

AMRAP-

  150 swim free br3 or 4/2, desc 50's 1-3 (hand touch at 100, get time); in even rds go 75/75 (ht @ 75)

  Put fins on for...

  3 x 25 fast udk to 15y/last 10y max effort surface kick, all @ :40 (goal is under :13 seconds)

  1 x 75 race in MRS @ 2:00- max effort here (freestyle by special dispensation only)

  Check HR after each 75 then take fins off for the next round

Warmdown a bit before you get out. Do an excellent job in school today, get excited to race at your last SCY meet of the year. Have a great day!

Saturday, March 22, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels, 2 times through:

  75 @ 1:20- fist free pull

  75 @ 1:20- 25 free pull/50 fist free pull

  75 @ 1:20- 50 free pull/25 fist free pull

  75 @ 1:00- all pull free, JMI

No rest between rounds, but drop buoy for 2nd round (keep shnorkel)

After 2nd round, check HR then get right into...

150 fist free drill/25 skulling

Check HR again, drop shnorkel, put on fins

With fins, 3 rounds of:

  3 x 25 fly pull free kick drill @ :35*

  1 x 50 kick fast free on back @ :35

  No rest between rounds

  *interval gets :05 faster by round (3rd rd all @ :25)

Check HR after 3rd rd, then fins off & 50 easy

12 x 50 swim free br3 or 4/2 as follows:

  3 @ :45

  2 @ :40

  1 @ :35

  1 @ :45

  2 @ :40

  3 @ :35

Check HR, then 50 easy

SrP, add :05 to each interval (starting on :50, goes down to :40)

1:00 rest

Anybody going to ISCA Senior Meet next week:

  Move to lanes 6-7 for 24 x 25 w/fins ("the usual")

Everybody else- 

3x:

3 x 75 @ 1:10- 25 swim fly/50 swim backstroke (build/tempo), start smooth & long, then desc

1 x 150 @ 2:30-

  125 swim free (75 smooth/add kick for last 50)- gets faster by round

  25 kick w/bd max effort

Hop out for...

1 x 175 IM from a dive (skip last 25 free)- get time (about 85-90% effort)

Check HR, then 1:00 rest

In 2nd rd, 75's are 50 back/25 breast @ 1:10 (tempo/kick); IM fad is 225 (75 free on the end)

In 3rd rd, 75's are 25 back/50 breast @ 1:15 (kick/kick); IM fad is 350 (75 of each stroke/50 kick bds)

Goal is to be faster on the 350IM than your 400 IM goal time

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- you don't want to be worried about your classwork when you're trying to swim fast as blazes in Florida. Regular workout on Monday Morning here at GMU (nothing tomorrow), have a great day!

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

Meet Warmup, then..

RACE DAY!!

Lots going on today-

  If you're racing this weekend at the Mako Spring Fling, go the following:

     * Meet Warmup

     * 24 x 25 w/fins @ :40- "the usual" in sets of 4 (odd rounds of 4 are free, even rounds no free)

     * three 15y sprints from a dive- be explosive with your breakouts

     * warmdown & be on your way

     * be on deck at the StJ by 1p both Sat & Sun; regular workout Monday 3/24, meet swimdown

  For anybody racing at ISCA Sr Meet/Sectionals/ISCA Age Group meets:

    * Meet Warmup

    *RACE DAY set-

      4 x 100 broken from a dive: 75/:10 rest/25, all in MRS(+), keep track of times

        (+) anybody racing the 400 IM at Sectionals will go 75 breast (dive)/:10 rest/25 free (push),

              be faster (per 100) than avg 100 goal time of 400 IM (ex: goal=4:35, be 1:08 or faster)

      8-10 minutes active recovery, then...

      4 x 75 broken from a dive (same stroke as 100's): 25(dive)/:10 rest/50 (push)-

              goal is to be faster than your straight 75 time from the 100's

      8-10 minutes active recovery

      If there is time-

      75 for time- straight race yo, from a dive!

      Distance Set-

       3 x 300 swim at 5:00-

         1) 100 swim fast/200 cruise- hand touch at 100 for time

         2) 200 swim fast/100 cruise- hand touch at 200 for time

         3) 300 swim fast, get time

        8-10 minutes active rest, then...

        Two options-

        A) 4 x 75 race @ :20 rest, get each time- goal is to be faster than 300 time

        B) 6 x 100 race @ 1:20 (1:30 if necessary)- goal is to hold faster than avg time from 1st 600

  Anybody NOT racing this weekend- 

    *Workout on Saturday is 10:30a-12:15p @ GMU

    *NO WORKOUT ANYWHERE ON SUNDAY 3/23

    *Regular workout on Monday Morning, 3/24 (@ GMU)

  Anybody traveling to St. Pete's for the ISCA Age Group Meet (April 2-5)-

    *Informational meeting at Heather's house on Sat (3/22) to review expectations for the meet

    *Both you and (one of) your parents should plan to attend

Thanks for being on top of all these moving parts! Email me at erikcollins19@gmail.com if you have any questions (text 301-980-4747 in an emergency). Get excited for the next few weeks!

Thursday, March 20, 2025-written for SCY @ GMU (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 2x through:

  3 x 75 @ 1:15, drill-kick-drill by 25's

  1 x 125 @ 2:00, swim-kick-swim-kick-swim by 25's, desc the 25's swim

No rest between rounds

Go 1st rd free and 2nd rd in MRS (no free)

After 2nd rd...

Fins off/100 easy drill/choice by 25's

1:00 rest

1 x 250 swim free br3 or 4/2- smooth & long, get time @ 3:30

2 x 75 @ 1:10- 25 swim in MRS (build)/50 swim choice (can be free)

2 x 75 @ 1:20- 25 kick w/bds, 50 swim in MRS (no free)- get time, desc 1-2 to what you can

1 x 250 swim free br3 or 4/2- long & strong, get time- faster than 1st 250, @ 3:30

2 x 75 @ 1:10- as above

2 x 75 @ 1:20- as above, desc to faster

1 x 250 swim free br3 or 4/2- fastest of the day, giddyup the kick, get time

Check HR, then 50 easy

1:00 rest

Anybody RACING this weekend-

With fins:

  3 x 150 swim free br3 or 4/2 @ 2:40, desc to max effort

  3 x 75 swim in MRS (no free) @ 1:30, desc 1-3 to max effort

  3 x 50 @ 1:10- 25 udk (LUNGBUSTER)/25 swim, can be choice stroke (but same for all 3), 

    desc 1-3 to max effort- goal should be 50 free best time or faster on #3

Take fins off & go 50 easy

1:00 rest

Finish up with...

  24 x 25 @ :40 (NO fins)- the usual in sets of 4; go odd rds of 4 free, even rds of 4 NO FREE

Anybody NOT racing this weekend-

  5 x 50 swim smooth & long free @ :50- get avg time

  1 x 75 swim choice no free, should be about 90% effort, @ 1:30

  5 x 50 swim long & strong free br3 or 4/2 @ :45- hold faster avg than 50's @ :50

  2 x 75 swim choice no free- same 90% effort, but for 2 of them, still @ 1:30

  5 x 50 swim free br3 or 4/2 @ :40- fastest avg of the set, but not sloppy

  3 x 75 swim choice no free @ 1:30- same 90% effort

Check HR, then 75 easy

1:00 rest

Finish up with...

(swim back easy in the bulkhead lane and then get right up again, we'll keep this moving)

  3 x 25 from a dive, swim at 200 set up

  3 x 25 from a dive, swim at 200 goal pace

  3 x 25 from a dive, swim max effort

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, March 18, 2025- written for SCY @ Oakmont (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

Quick warmup today so we can get to the stroke set we couldn't do on Saturday (modified a bit)...

BACKSTROKE:

5x:

  1 x 125 swim free br3 or 4/2 @ 1:50- go 75 cruise/50 add big kick (can be backstroke)

  1* x 75 race backstroke @ 1:10, get time

  *add 1 x 75 in each round (can be @ 1:15 if necessary, but try 1:10 for Rds 1-2)

  No rest between rounds, check HR after last 75 in each round

After 5th round...

1 x 600- 300 pull free w/shnorkels & buoys (paddles if you'd like), then 300 drill/kick by 50's

1:00 rest

Finish up with...

3 x 125 swim backstroke desc 1-3 to max effort @ 2:00

Butterflyers/Breaststrokers-

6* times through:

  2 x 25 stroke drill @ :40

  1 x 25 swim MRS at 200 setup @ :40

  1 x 50 swim MRS at 200 goal pace @ :50

  1 x 25 swim MRS max effort @ :40

  2 x 50 swim freestyle br3 or 4/2 @ :50- 2nd gear, but nothing sloppy

  No rest between rounds, check HR after 25 swim max effort & 2nd 50 swim free

  *3rd & 6th rounds the 25/50/25 are @ :10 rest (all @ 2:10)

After 6th round...

150 drill/choice by 25's

1:00 rest

Finish up with...

BROKEN 100 from a dive (same stroke as 6 rounds above)-  25/50/25, all @ :10 rest

Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for driving you all over the world for workout. Watch your email for updates on Thursday workouts. Have a great day!