Friday, May 30, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

With fins, 4x:

  25 fly pull free kick drill @ :40

  50 @ 1:00- go udk on side/swim fast fly by 25's

  25 easy skulling @ :40

Take fins off after 4th round, then out & back easy

Anybody racing today can get out (you can do the 1st round of the Race Day set if you'd like)

Race Day set:

AMRAP-

  50 from a dive- 25m swim max effort/drill back to the start end

  50 race from a dive, get time

    50 easy drill back to the start end

  100 fast for time-

    50 from a dive/:15 res/50 from a push, get time & subtract :15 for total time

  Goal is to be within 2.5 of your 1st 50 time (x2)

  Example: if you go 40.5 for your 50 breast from a dive, try to be faster than 1:23 for the 2 x 50 @ :15r

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. REMEMBER, regular workout here at GMU on Sunday (9-10:45a); AND, we're adding the PVS LC-2 meet to the schedule for June 29. That meet will be at Franconia. Have a great day!

Thursday, May 29, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds of:

  3 x 100 @ 1:45, go drill/swim by 25's

  2 x 50 @ 1:00, go kick/swim by 25's- kick is FAST

  1 x 100 swim/kick by 50's fast for time @ 2:00

  Go 1st round free, 2nd round MRS, no free

1:00 rest after 2nd set, take off fins & go out/back easy

3 times through:

  2 x 100 swim free br3 or 4/2 @ 1:35; go smooth/add kick by 50's (interval gets :05 faster by rd)

  1 x 150 swim free @ 2:30; go 100 smooth/50 add kick in rd1, then 50/100 and then giddyup in rd3

  1 x 50 swim in MRS (no free) @ 1:30; strong in rd1, then a legit effort in rd2 & max effort in rd3/getHR

No extra rest between rounds

100 easy after 3rd rd

AMRAP-

All in MRS...

  1 x 100 @ 2:00, go 25 drill/50 swim (build/hold speed out of turn)/25 drill

  4 x 50 swim at 200 gp @ 1:05* (400 people go 400 gp)

  Check HR, quickly put fins on...

  4 x 25 swim max effort partner sprints @ :45- race your partner here!

  *50's gp are @ :55 in 3rd round

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. REMEMBER, regular workout on Friday Morning & on Sunday Morning. Have a great day!

Wednesday, May 28, 2025- written for LCM (Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

  1 x 50 6ks back drill @ 1:00

  1 x 50 @ 1:00- go 6ks back drill/kick fast free on back w-arms pointed UP by 25's

  1 x 50 sit & spin back drill (20m)/fast vert dolph kick (:20)/fast udk on stomach (30m), all @ 1:30

No rest between rounds

After 4th round, check HR then take fins off

1 x 400- all backstroke as follows:

  25 drill (6ks or double arm)/50 swim go build/fast by 25's, then last 25m kick max effort

Check HR, then 1:00 rest

3 times through:

  2x{ 2 x 50 swim free br3 or 4/2 @ :45, long & strong

      { 1 x 50 swim back @ :50, focus on tempo

      { 1 x 50 swim free br3 or 4/2 @ :40, JMI but not sloppy

      { 2 x 50 swim backstroke desc 1-2 to fast @ 1:00

      Check HR after #12, stay on the interval & get right into...

  2 x 100 swim @ 2:00- go 25 fly/50 back/25 breast, desc 1-2 to something juicy!

Check HR then out & back easy

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

Tuesday, May 27, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels, 2 times through:

  2 x 50 @ 1:10- go ra2 la2 free drill, watch hands get into catch

  1 x 100 swim free @ 1:40- smooth, hold body line & rotate evenly

  2 x 50 @ 1:10- choice free drill (w/buoys)

  1 x 200 pull free, desc 50's 1-4 but don't get sloppy

Check HR, :30 rest between rounds

Take equipment off/out&back easy after rd2

1:00 rest

6 x 50 @ 1:05-

  odds, fly pull free kick drill/choice drill in MRS by 25's

  evens, choice drill in MRS/freestyle drill by 25's

2 x 100 swim free br3 or 4/2 @ 1:40, desc 1-2

6 x 50 @ 1:00-

  go swim (build)/drill by 25's

  odds are MRS/evens are free

2 x 100 swim free br3 or 4/2 @ 1:30, desc 1-2

6 x 50 in MRS-

  odds are 25m swim fast/25m drill @ :55

  evens are straight swim, desc 1-3 to max effort @ 1:05

Check HR, then out & back easy

1:00 rest

AMRAP-

  50's gp are all in MRS (same throughout); rd2 can be free if you'd like

  3 x 50 swim 200 gp @ 1:05

  o/b easy @ 1:30

  3 x 50 swim 200 gp @ 1:00

  100 easy @ 2:00

  3 x 50 swim 200 gp @ :15 rest

  3 x 50 swim free @ :50, but hold under :40

Get out...

  1 x 50 race for time from a dive

  get time & HR, then...

  50 easy

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

Monday, May 26, 2025- written for SCM @ CCF (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds (paddles for 3rd round- okay):

  4 x 25 breast pull w/free kick @ :35

  3 x 50 breast pull w/2 dolphin kicks @ :55, desc 1-3 (do flip turns)

  :30 rest after round2 to add paddles

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

1:00 rest

18 x 50 in sets of 6:

  3 x 50 swim breast/free by 25's @ :55* (*gets :05 faster by round), focus on kick

  3 x 50 swim/kick breaststroke (by 25's) @ :55, desc 1-3 to something fast

  No rest between rounds/check HR after #18, then 50 easy

1:00 rest

AMRAP-

  3 x 75 kick w/boards (various by round) @ 1:20, desc 1-3 to fast

  1 x 125 @ 2:00 (@ 2:10 if necessary), 25 max kick w/bds then 100 swim free big kick

  No extra rest between rounds, 75's kick are different by round

Warmdown a bit before you get out. Be sure to help with the lanelines before you leave. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular schedule the rest of this week. Have a great day!

Sunday, May 25, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins,

12 x 50 @ 1:00-

  1-2, 25m drill/25m swim build

  #3- kick on back AFAYCG udk, then fast free kick on back with arms pointed UP to ceiling

Go 1-6 free, and 7-12 no free (except kick on back is always free)

Check HR after #12, then take fins off & get right into...

200- 25 skulling/25 drill/50 swim (build)- change strokes by 100 if you'd like

1:00 rest

12 x 100's in sets of 3's:

  1-2 @ 2:15, go 25m kick wbds build/50 swim build to fast turn & hold speed/25 kick max

  #3, swim free br3 or 4/2 @ 1:30- go 50 smooth & long/50 add kick & change gears

  No rest between rounds of 3

  #'s 7-8 and 10-11 are MRS, no free

1:00 rest after #12, check HR then out & back easy

1:00 rest

4 rounds, all in MRS (no free):

  25 drill @ :40

  50 swim build/DPS by 25's @ 1:00

  25 skulling @ :40 

Check HR

AMRAP:

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

    :10 extra rest

  3 x 50 swim at 200 gp (MRS): 1 @ :55/1@ 1:05/1 @ 1:15

  Check HR

  2 x 50 swim free- as above

  3 x 50 swim at 200 gp (MRS): 1 @ 1:05/1 @ :55/1 @ :10 rest

  Check HR/out & back easy

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- even though you're off tomorrow, spend some time today on your schoolwork. Remember, tomorrow is at CCF, 8:30-10a. Have a great day!

Friday, May 23, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

Big day today, two options for Race Day after the warmup.

First, the fly set...

With fins, 4x:

  2 x 50 out & back @ :50-

    #1, fly pull free kick to mid-pool/fwd ss/udk on side back to the wall (be UNDER, big dolphin kick)

    #2, fast udk on stomach/fwd ss/race fly back to the wall (br 1/1)

  2 x 50 @ 1:00-

    #1, kick on back (25m choice/25m free kick w arms pointed UP)

    #2, swim fly- go 25 build/fwd ss then :05 rest/25m max effort

No rest between rounds; check HR after 4th round, then fins off & out/back easy

1:00 rest

Two options today:

DISTANCE-

AMRAP (br3 or 4/2 throughout):

  150 @ 2:20- cruise, but not sloppy

  250 @ 3:40- go 150 cruise/100 add kick (get time)

  350 @ 5:00- giddyup here, get time (goal is your 400 LC goal time before you leave today)

  5 x 50 swim at 400 gp @ 1:05/:55/:10 rest (by round)

Check HR, then out/back easy

1:00 rest between rounds

STROKE GROUP-

All 50's from a dive:

  1- 25m swim max effort/25m drill

  2- 35m max effort/15m drill

  3- all max effort, get time

  4- easy choice

Change strokes if you'd like after even rounds (every 8 x 50's)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Remember, no workout tomorrow; Sunday is 9-10:45a here at GMU and Monday (Memorial Day) is 8:30-10:00a at CCF. Have a great day!