Tuesday, April 29, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

150's @ 2:40/250's @ 3:40-

  150 drill/kick on back by 25's, fast udk's off the turn then build the kick

  250, odd 50's swim strong-even free br3 or 4/2, even 50's kick wbds (go fast-easy, all fast by 50's)

  Check HR, but stay on the interval

  150- as above

  250, odd 50's are kick wbds desc 1-3, even 50's are swim strong-even free br3 or 4/2

  Check HR, stay on interval

  150- as above

  250, go 5 x 50 all kick w/bds @ :10 rest, desc 1-5 to max effort

Check HR, then 50 easy

1:00 rest

5 rounds of:

  3 x 50 swim IM order by 25's @ :50 (fast @ turn end), but #3 is sw/k free by 25's @ :40 (SrP @ :50)

  1 x 250* swim IM (100 IM/25 kick on back, 2x- desc the 125)

  *Rd2, go a 300 swim strong/even free br3 or 4/2 at about 85% effort

    Rd3, go 350 IM (75 of each stroke, then a 50 kick fast free wbds)- goal is to be faster than 400 IM time

    Rd4, go 300 free swim, 150 strong & even/150 add kick & go!

    Rd5, go the 250IM again, but faster (2nd 125 is max effort, get time)

Check HR, then 50 easy

Finish up with...

  Partner kick 25's as follows:

  Odds, go free dolph kick to midpool/fwd ss/free kick to the end @ :45

  Evens, go breast pull (sitting on boards) to midpool/bckwd ss/then breast fast breast kick @ 1:00

  Race your partner here, these are all max effort!

Warmdown a bit before you get out. Do an excellent job in school today & remind your parents of the schedule change for the rest of the week: regular workout on Wednesday & Thursday, but NO WORKOUT ON FRIDAY MORNING. Get excited to race this weekend, have a great day!

  

Monday, April 28, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

3x:

  2 x 50 drill/kick on back by 25's @ 1:00

  4 x 25 kick w/bds-

    odds, 15y fast/10y easy @ :30

    evens, all kick max effort @ :40

  1 x 100 @ 2:00- go 25 kick wbds fast/50 on back (fast udk's)/25 kick wbds fast

  1 x 100 kick fast for time, different by round, all with boards:

    Rd1, 2 x 50 kick @ :10 rest

    Rd2, straight 100

    Rd3, 4 x 25 @ :10 rest

Check HR after each round, then out & back easy

After 3rd rd...

1 x 450 pull free w/shnorkel & buoy, desc 150's 1-3, hand touch at the 300, get time for last 150

Check HR again, then 1:00 rest

9 x 100 in sets of 3, all @ 2:00

  1, 25 kick max effort wbds/75 swim strong & even free br3 or 4/2 (should be under 1:10)

  2, 25 swim fly build/50 kick max effort wbds/25 kick on back (afaycg udk's, then easy)

  3, 25 swim fly build/75 kick max effort wbds (go @ "5" or "0" and get your time for the 75)

  Check HR after #'s 3/6/9

After #9, 50 easy, then...

Finish up with:

Mother of all Hundred's Kick!

  From a dive, race to 15y, grab your board & kick to the 50/:10 rest/2 x 25 kick @ :10 rest

  Goal is to be as fast or faster than your goal split for the 100 free in your 400 IM

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Remind your parents that we cannot get in here on Friday Morning because they'll be moving the bulkhead for the meet, so no workout on Friday. Have a great day!

Saturday, April 26, 2025- written for SCY @ StJ (anybody NOT racing in the meet)

1 x 600- 300/200/100

1:00 rest

With fins, 4 times through:

  3 x 25 drill @ :35

  1 x 50 swim/kick by 25's, fast (same stroke as 25's drill) @ 1:00

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

Take fins off after 4th round, then 50 easy

1:00 rest

8 x 75 in sets of 4:

  1 @ 1:10- 25 dolph kick wbds, 50 swim back/breast by 25's

  2 @ 1:20- all kick fast for time wbds

  3&4, swim free br3 or 4/2 @ :55 (#3 is 50/25 add kick; #4 is 25/50 add kick)

  Check HR after fast 75 kick and #8, then 50 easy

6 x 75 @ 1:20 as follows:

  odds, 25 dolph kick on back, then 50 swim back/breast by 25's

  evens, all kick fast on back

  Check HR after #6, then 50 easy

4 x 75 kick w/bds max effort @ 1:30- all the same kick

Check HR, then 50 easy

1:00 rest

Big set of 50's:

  Freestyle 50's are always strong/even @ :50

  Swim/kick 50's (by 25's) are always in MRS (no free), desc 1-2 (or, hustle to make interval)

2 x 50 swim free br3 or 4/2 @ :50

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

2 x 50 swim free- as above

  2 x 50 swim/kick- as above, but @ :50

2 x 50 swim free- as above

  2 x 50 swim/kick- as above, but @ :45

2 x 50 swim free- as above

  2 x 50 swim/kick- as above, but @ :40

Check HR, out & back easy...

Any takers for 50's sw/k @ :35?!?

1:00 rest

150 drill/choice by 25's, then...

Finish up with...

3 x 100-

  1-2, swim free br3 or 4/2 @ 1:25- 50 smooth & long/50 add kick

  :10 extra rest

  #3- swim in MRS, max effort>>> 25 at 200 setup/:10 rest/50 at 200 goalpace/:10rest/25 max effort

3 x 100-

  #1- swim free as above

  2-3, swim in MRS as above (same as #3) all @ 2:30

  Check HR, then 50 easy

3 x 50 swim MRS (same stroke as above), all max effort, all @ :10 rest

Check HR, figure time for 150

Warmdown a bit before you get out. Do an excellent job on your HW this weekend and remember, NO WORKOUT TOMORROW. Regular schedule resumes on Monday at GMU. Have a great day!

Friday, April 25, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

Today after our Meet Warmup, we went the following fly drilling set:

With fins, 3 rounds of-

  4 x 25 as follows:

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

    #3, fast udk on stomach @ :15

    #4, fast swim fly @ :35

  1 x 50 kick on back @ :35* (*@ :30 in Rd2, @ :25 in Rd3)

No rest between rounds

Check HR after 3rd round, then take fins off & go a 50 easy

1:00 rest

RACE DAY SET-

   3 x 300 swim free @ 5:00, desc 1-3 to max effort

    Make sure you get your time on #3!

8-10 minutes active recovery before we wrap it up with...

With fins...

  3 x 325 swim free desc 1-3 @ 5:00, trying to match your (3rd) 300 time on #3!!! Giddyup yo

Warmdown a bit before you get out. Do an excellent job in school today and remember, workout tomorrow is at the St James from 9-10:30a. Have a great day!

Thursday, April 24, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

  6 x 25 @ :35- breast pull free kick drill (choice breast drill in Rd2)

  4 x 25 kick w/bds-

    odds, 15y max kick/20y kick easy @ :40

    evens, all max kick @ :30

  6 x 50, odds/evens-

    odds, swim strong/even free br3 or 4/2 @ :45 (@ :40 in 2nd rd)

    evens, swim/kick (by 25's) breaststroke desc 1-3 @ :55 (@ :50 in Rd2)

Check HR after each round

:30 rest after 1st rd, 50 easy after 2nd rd

With fins, 3 times through (w/paddles in 2nd rd):

  3x{75 breast pull w/2 dolph kicks & flip turns @ 1:15

      {50 kick @ 1:00- 25 fast udk on stomach/25 kick free on back arms pointed UP

      After 3rd time 75/50, take fins off and continue right into...

    3 x 50 swim breaststroke desc 1-3 to fast @ :55* (*gets :05 faster by rd)

    Check HR after each rd, then 1:00 rest

With shnorkels, finish up with...

3 x 50 swim smooth & long free @ :55/:50/:45

3 x 50 swim long & strong free @ :50/:45/:40

3 x 50 swim strong & even free @ :45/:40/:35

3 x 50 swim free- be aggressive, but nothing sloppy @ :40/:35/:30

Check HR

Warmdown a bit before you get out. Do an excellent job in school today and get excited for the meet this weekend. If you are NOT racing in the meet on Saturday, workout will be at 9a at the StJ. Have a great day!

Wednesday, April 23, 2025- written for SCY (DISTANCE SET)

1 x 600- 300/200/100

1:00 rest

Warmup as you feel, 20-25 minutes; then...

2* rounds of:

  2 x 400 @ :20 rest, go 200 swim IM/200 cruise free, desc 1-2

  9 x 50 swim at goal pace @ :50 (#5 is drill)- pick mile or 1000 pace, stick with it

  1 x 400 swim- as above, fastest of the 3

  Check HR, then 50 easy

  1:00 rest between rounds

  *in 2nd rd, 9 x 50 are @ :10 rest and the 400's are 200 free/200IM

After 2nd rd...

1 x 450 pull free w/choice equip

1:00 rest

With fins, finish up with...

  9 x 75 swim @ 1:30, desc 1-3's to max effort (only one rd of 3 x 75 can be free)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the meet this weekend. Have a great day!

Tuesday, April 22, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

3x:

  3 x 50 @ 1:20- go skulling/choice drill in MRS (no free), hand touch at the 25

  1 x 100 @ 2:00 as follows-

   25 swim MRS (same stroke as drill on 50's), build to fast turn

   50 kick on back (half of each length is under)

   25 swim in MRS (same stroke as 1st 25), from a dive- max effort

  3rd rd, the drill (50's) & swim (100) are in 4th best stroke, no free

Check HR after each round

150 drill/skulling by 25's after 3rd rd (drill is 4th best stroke, no free)

1:00 rest

4 x 50 swim free br3 or 4/2 @ :50, desc 1-4 (#3 is @ :40)

  4 x 50 sw/k by 25's in 4th best stroke (no free) desc 1-4 @ :55

4 x 50 swim free- as above, except intervals are :45/:35

  4 x 50 sw/k by 25's- as above, desc to faster

4 x 50 swim free- as above, except intervals are :40/:30

Check HR, then 1:00 rest

3 x 5-minute swims @ 6:00

  *use different equipment on each swim (no fins, no kickboards)

  *increase the distance you swim from one swim to the next to the next

  *check HR after each swim

1:00 rest

With fins, until 6:30a...

  3 x 25 fly pull free kick drill @ :35

  1 x 25 swim fast fly @ :15

No rest between rounds of 4

Warmdown a bit before you get out. Do an excellent job in school today and enjoy your morning off tomorrow. Regular workout on Thursday & Friday, then the meet on Saturday. Have a great day!