Monday, June 30, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With fins,

  12 x 50 @ 1:00

    1-2, 25m free drill/25m dolph kick on side

    3-4, 25m choice fly or breast drill (pick one)/25m fast udk on stomach

Fins off/out & back easy

3 rounds:

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

  100 swim/kick by 50's @ 2:00 

    50 swim is MRS, gets faster 1-3; 

    50 kick is 1/2 udk, 1/2 smooth free on back, "small feet"

  No extra rest between rounds

Check HR after 3rd round

Then...

3 rounds of:

  50 swim in MRS (no free) @ :55 (think "200 gp + :02), not sloppy

  100 swim/kick by 50's free (kick as above) @ 1:45, desc 1-3 to giddyup

No extra rest between rounds

Check HR after 3rd round, then 1:00 rest

Anybody who raced this weekend-

  *Swimdown from the meet (20/12/10)

  *Best/least-best/different or better talks (only able to do those today or tomorrow)

Everybody else-

  4 rounds:

  4 x 75 @ 1:45, partner-style:

   odds, 25 partner kick wbds/fwd ss/race into turn (swim)/fast udk on stomach back to midpool

   evens, 25 partner kick to wall/fast udk to midpool/race (swim) back to wall

  1 x 100* swim free (or back), smooth & long/add big fat kick, by 50's @ 2:00 (go :05 apart on 100)

  *2nd 50 of the 100 should be 2nd 50 split of 100 free goal time or faster

Check HR

With fins, finish up with...

  4 x 25 @ :40, 15m swim blast/10m drill

  1 x 50  @ 1:00, 35m max effort udk on stomach/15m swim choice max effort (target 50m goal time)

No extra rest between rounds

Warmdown a bit before you get out. Wear your sunscreen today & keep your water with you throughout the day. Remember, PVS Open Champs entries are due tomorrow. Regular schedule here at GMU all week, including Friday Morning. Have a great day!

  

Friday, June 27, 2025- written for SCM (Sr Blue-special schedule @ Lakeview, 6:00a)

Meet Warmup, then...

RACE DAY!!

GMU is closed this weekend for a meet, so we're running our Race Day set at the outdoor Lakeview Pool. A chance to go some short course training and mix things up. Thanks to Erica A & everybody at Lakeview for having us on short notice.

After the Meet Warmup...

With fins:

16 x 25 @ :40-

  odds, fast udk past the shallow end cutout, then fly drill to the end

  evens, swim fly build to full throttle by 15m, hold speed until the end

Today's RACE DAY* set (one stroke throughout):

75 straight race from a dive, get time

  75 easy drill

75 race, go 25 from a dive/:10 rest/50 from a push- get time

  75 easy drill

75 race, go 3 x 25 @ :10 rest, get time (1st 25 from a dive/2nd & 3rd from a push)

  75 easy drill

75 race, go 50 from a dive/:10 rest/25 from a push- get time

  75 easy

75 straight race from a dive, get time

  Warmdown as needed, but keep it moving as we need to be out of their pool by 7:30a.

 *the times from your broken 75's will get faster (obviously); the goal of the set is for the last 75 to be       as close to the first 75 as possible. Or faster.

Remember, the meet on Sunday (LC-2) is at Audrey Moore, not Franconia. 13&O warmup is at 7a. Back to regular schedule at GMU on Monday. Be sure to say thank you to Erica on your way out. Have a great day! 

Thursday, June 26, 2025- written for LCM (Sr Blue @ 6:00a)

1 x 600- 300/200/100

1:00 rest

8 x 25, odds drill (MRS) @ :40/evens fast udk @ :25

 200 swim/kick by 50's, 2nd 100 faster than first

8 x 25, odds swim (MRS) breakout fast & hold speed @ :35/evens fast superhero kick @ :30

 200 swim/kick by 25's, desc 50's 1-4

8 x 25, odds swim (MRS) max effort @ :30/evens stroke drill (MRS) @ :40

Check HR, then put fins on

With fins, 3 rounds:

  2 x 50 @ :55, go 15m swim max effort/35m drill (same stroke)

  2 x 50 @ 1:00, go 25m max effort swim/25m drill (same stroke)

  2 x 50 @ 1:05, go 35m max effort swim/15m drill (same stroke)

  1 x 50 easy choice @ 1:30

  1 x 50 race max effort, get time- target lifetime best 50m flat start time

1:00 rest between rounds

Go free/MRS/choice by round

Anybody racing at WVU this weekend, warmdown and get out

Everybody racing on Sunday at LC-2 (@ Audrey Moore), continue with:

AMRAP*-

  100 swim strong/even free br3 or 4/2 @ 1:30

  100 swim free br3 or 4/2 @ 1:30, start smooth/add big kick on 2nd 50

  50 swim strong free br3 or 4/2 @ :50- legit 90% effort here

  3 x 50 swim at 200 gp @ 1:05 (MRS, no free)

  Check HR after each round/out & back easy

  *3rd round, 50's 200 gp @ :10 rest

Warmdown a bit before you get out. Be sure to have your water bottle with you all day today (and use it), wear your sunscreen if you have to be outside. REMEMBER, workout tomorrow morning is at Lakeview, 6-7:30a. Also, the LC-2 meet is at AUDREY MOORE (not Franconia); warmup for the 13&O session starts at 7a. Lastly, NO WORKOUT on Sunday (we're racing and GMU is closed for another meet). Get excited to race this weekend and have a great day!

Thursday, June 26, 2025- written for SCM @ Lakeview (special schedule for Sr Prep @ 6:30a)

1 x 600- 300/200/100

1:00 rest

With fins, 

  8 x 75 @ 1:25 in 2 sets of 4-

  1-3, go dolph kick on side/breast pull free kick/choice drill by 25's

  #4, go 2 dolphin kicks 1 pull breaststroke (w/flip turns), desc 25's 1-3

Check HR after #4 & 8; fins off after #8 & get right into...

100 drill/kick/drill/skulling by 25's

1:00 rest

18 x 50 in sets of 6-

  1-6, odds swim back/breast by 25's @ 1:00

         evens swim breast/free by 25's @ :50

  7-12, swim all free br3 or 4/2; go odds @ :50/evens @ :45, hold faster avg by 2's

  :30 rest

  13-18, all swim breast/free by 25's; go 1-3 @ :50 (hustle), 4-6 @ 1:00 desc to fast

Check HR/50 easy

1:00 rest

12 x 100 odds & evens as follows*:

  odds @ 1:30- swim smooth free br3 or 4/2, except 3rd 25 is swim breaststroke

  evens @ 1:50- go swim/kick by 25's, 1st 50 is breaststroke/2nd 50 is free; desc 1-6 to fast

Check HR after #12/50 easy

*Go @ 1:35/1:55 if necessary

1:00 rest

Finish up with, in heats:

  50 race breaststroke for time! Race somebody your speed

Warmdown a bit before you get out. Stay well hydrated today and wear your sunscreen if you have to be outside. Remember, NO WORKOUT ON SUNDAY, we have the meet (at Audrey Moore, NOT Franconia). Get excited to race this weekend, have a great day!

Wednesday, June 25, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

3 rounds:

  2 x 100 @ 2:00- go 25m stroke drill/50 kick on back (easy into turn/then fast)/25 drill

  :30 rest, put fins on

  With fins:

  5 x out & backs @ :50, all fast-

   go fast udk on stomach past 15m marker/fwd ss/streamlined kick on back, hold bodyline!

  2 x 50 @ :50, go 35m swim/15m udk; desc 1-2 to max effort on #2

  Check HR after each round, then take fins off to start next round

  Go free/MRS (no free)/choice by round

20* x 50 in sets of 4 as follows:

  1-2, swim strong/even free br3 or 4/2 @ :45

  #3, go 2 x 25 (out to midpool, then back), all @ 1:40-

      1st 25, swim build to fast/fwd ss/right into vertical dolphin kick (hands/elbows out)

      2nd 25, once all your lanemates have started their vert dolph kick:

        deadman float (:05 sec)/fast surface kick (:05)/add stroke for max effort sprint back to wall

  #4, kick w/boards @ 1:20- get time & desc 1-3 to max effort, starting at 80-85%

   #5-8, swim strong even free br3 or 4/2 @ :45, keep track of avg time 

  #9-12, as above (#1-4)

   #13-16, swim strong/even free br3 or 4/2 @ :40, keep track of avg time

  #17-20, as above (#1-4), get time on kick/check HR

1:00 rest

*originally written as 24 x 50, as follows:

  1-8, same as #'s 1-4 (2x); then

  9-12 swim best avg free @ :45

  13-20, same as #'s 1-4 (2x), then

  21-24, swim best avg free @ :40

Finish up with...

LONG SWIM-

5x through:

  100 swim choice, go 50 smooth/50 build (same stroke for entire 100)

  50 kick w/boards, go 25m dolph kick fast/25m egg beater breaststroke kick

  100 swim IM (25m of each stroke), gets faster from round to round; last 100 is from a dive

Check HR

If there is time...

20m udk partner sprints from a dive (side by side from the bulkhead, not the block)

Warmdown a bit before you get out. Stay well hydrated today and wear your sunscreen if you have to be outside. Watch your email for updates on Friday's workout, GMU is closed that morning. Have a great day!

Tuesday, June 24, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With buoys:

  2 x 50 @ 1:00, ra2 la2 free drill- feel full/even rotation

  1 x 100 swim smooth & even freestyle br3 or 4/2 (no buoy) @ 1:40

  2 x 50 @ 1:00, catchup free drill- small firm kick/head anchors bodyline

  1 x 100 swim free br3 or 4/2, go smooth/add kick by 50's (no buoy) @ 1:30

  2 x 50 @ 1:05, fist free drill br3- hold fingers over thumbs, feel water on forearms (don't rush drill)

  1 x 100 swim free br3 or 4/2 @ 1:20 (no buoy), fastest of the 100's but not sloppy

Check HR, then 1:00 rest

With fins,

  8 x 50 odds/evens in MRS (no free)-

    odds, stroke drill @ 1:05

    evens, swim 35m (gets faster 1-4)/15m udk- always fast

Check HR/fins off for 100 easy

1:00 rest

3 times through:

  100 swim strong/even free br3 or 4/2 @ 1:35

  100 swim free br3 or 4/2 @ 1:25, go smooth/add big kick by 50's

  100 swim strong free br3 or 4/2 (no sloppy)/drill in MRS (no free) by 50's @ 2:00

  2 x 50 swim in MRS (same as 2nd 50 drill above) @ :10 rest at 50, desc 1-2 to 200 gp on 2nd 50

  Check HR after each round/:30 rest between rounds

2 rounds of:

  *50's MRS are all at 200 gp (no free)*

  9 x 50 as follows-

   1, swim smooth & strong free br3 or 4/2 @ :50

   2&3, swim 200 goal pace in MRS @ 1:00

   4, swim smooth & strong free br3 or 4/2 @ :50

   5, swim 200 gp in MRS}

      :10 rest                       } both @

   6, swim 200 gp in MRS}  2:00

  7-9, as above (1 free/2-3 in MRS), all @ :10 rest

After 1st round...

  BROKEN 150: 50 from a dive @ 1:00/2 x 50 from a push @ :10 rest, keep track of times

After 2nd round...

  RACE 50 from a dive

Warmdown a bit before you get out. Be sure to stay well hydrated in this heat- maybe even stay inside today. If you have to be outside, make sure you reapply your sunscreen every hour or so. REMINDER, workout on Friday will NOT be here at GMU, watch your email for updates on that. Have a great day!

Monday, June 23, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

3 times through:

  3 x 50 drill @ 1:05

  1 x 150 @ 3:00-

    50 swim build to race (same stroke as drill)/100 kick easy fast by 50's (on back, rd2)

No rest between rounds

Go 1 round each of free/MRS (no free)/choice

3 rounds:

  3 x "out & back" 100's @ 1:40-

   dolph kick wbds/fwd ss/side to side dolph kick back to wall/fast udk/rev ss/fast free kick to wall

  1 x 100 kick w/boards @ 2:30, desc 1-3 to max effort, same kick for all 3 x 100's

No extra rest between rounds

Check HR after each 100

With shnorkel...

8 x 50 @ 1:15-

  ra2 la2 free drill for 5 cycles/max freestyle "superhero kick" to the end (keep face in water)

Check HR/100 easy

1:00 rest

AMRAP:

7 x 50 as follows-

  1, swim s/e free br3 or 4/2 @ :45

  2, swim MRS build to race/hold (35/15) @ :55

  3, kick wbds 35m fast/15m easy @ :55

  4, kick wbds max effort @ :55

  5, swim as above @ :45, stronger

  6, swim MRS at 200 gp @ :55

  7, kick wbds 35m fast/15m easy choice @ 1:20

1 x 150 kick/swim for time-

  50 kick w/bds max effort

  100 swim (free in odd rounds, go MRS/kick on back by 50's in even rounds)

Check HR after each round, then out/back easy

1:00 rest between rounds

Warmdown a bit before you get out. Be sure to stay well hydrated today and stay out of the sun if you can (if not, double up on your sunscreen). Regular schedule Tue/Wed/Thu, watch your email for info on Friday Morning. Have a great day!