Sunday, July 2, 2023

Sunday, July 2, 2023- written for LCM (at the StJ)

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

4 x 50 @ 1:05, 25m stroke drill/25m UDK on side
7 x 100 as follows:
odds- swim/kick by 50's @ 2:00, desc 1-4 (should be same stroke you drilled on 4 x 50)
evens- swim long & strong freestyle @ 1:30 or 1:35
4 x 50 swim free br3 or 4/2 @ :50, desc to what you can
Check HR, then 1:00 rest

Two options today:

DISTANCE- 
2 rounds of:
 2x through:
 {2 x 250 swim free @ 3:30 (@ 3:40 if needed), go 150 L&S, 100 add kick & go
 {1 x 150 swim free giddyup, get time @ 3:00
After 2nd 150, check HR then...
6 x 50 swim at GP @ 1:05 

Finish up with....

MYSTERY SET w/fins
3 x 300 swim free desc 1-3 @ 5:00- how close can you get to faster than your avg 150 time (x2)?

STROKE GROUP-
3 rounds of:
3 x 100 as follows-
1-2 @ 2:00- 50 swim/50 drill in MRS (no free); desc the 50 swim to about 85-90%
#3- BROKEN @ 3:00- 2 x 50 max effort, :15r at the 50

After 3rd round:
12 x 50 as odds & evens:
odds- swim choice @ :50, JMI (can be free, MRS, drill, kick, etc...but, JMI @ :50
evens- swim max effort in MRS, target up front speed of your 100
Check HR after #12, then go the 100 dr-k-dr-skulling

Finish up with...
Partner sprint 50's @ 1:30 w/fins-
odds- 25 swim fast/25 drill
evens- all fast, race your partner here!

Warmdown a bit before you get out. Take good care of yourself away from the pool today & get excited to race in four weeks at St. Pete's. Tomorrow at FFX pool, Tuesday at CCF, Wednesday back here at the StJ. Have a great day!

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Friday, July 4th, 2025- written for SCM/outdoors at Fairfax Pool (Sr Blue @ 6a)

Meet Warmup... With fins:   16 x 25 @ :40-     1-2, fly pull free kick drill (head down before hands come around)     #3, swim fly build to ...