Thursday, April 20, 2023

Thursday, April 20, 2023- written for SCY

1 x 600- 300/200/100
1:00 rest

With fins:
4 x 50 choice drill/dolph kick on side by 25's @ :55
16 x 25 in 4's
1-2 drill in MRS @ :35
#3- FAST UDK @ :20
#4- swim FAST in mrs @ :30
Check HR after #16, then fins off for...
1 x 300- 50 swim IM order by 25's fast turn, 25 choice drill
1:00 rest

3 rounds:
3 x 75 swim IM desc 1-3 @ 1:20 (no free)
1 x 225 swim free br3 or 4/2, desc 75's to giddyup @ 3:40
3 x 75 swim free br3 or 4/2 @ 1:05/1:00/:55 by 75
1 x 225 swim IM- 200 IM swim/25 kick under, fast
Check HR, 50 easy

With fins, finish with the usual

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Wednesday, July 9, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest 4x:   1 x 100 @ 2:00- drill/kick by 50's, build the kick   2 x 50 sw/k by 25's @ :55, desc 1-2 (same ...