Friday, July 7, 2023

Wednesday, July 5, 2023- written for LCM (at the StJ)

1 x 600- 300/200/100
1:00 rest  

With fins: 
(4 x 50/7 x 100/4 x 50)
Fins off, then...
1 x 100- dr/k/dr/skulling by 25's
1:00 rest, check HR

2 rounds of:
3 x 50 swim- 20m* build to race pace/30m drill @ 1:00
2 x 50 swim free strong & even br3 or 4/2 @ :50 (@ :45 in 2nd round)
1 x 50 drill @ 1:30
No extra rest between rounds
*in 2nd round, go 35m swim build to race pace, then 15m drill (still @ 1:00)
Check HR after each round, then 100 dr-k-dr-skulling by 25's
1:00 rest

3 rounds of(get times for 50's, figure out avg):
1 x 50 swim fast from a dive @ 1:00
1 x 50 drill @ 1:50
2 x 50 swim fast from a dive @ 1:10 (#2 is from a push)
1 x 50 drill @ 1:30
3 x 50 swim fast from a dive @ 1:20 (#'s 1&3 are from a push)
Check HR, then...
1 x 100 dr-k-dr-skulling by 25's @ 3:00, then...
BROKEN 100 (same stroke as 50's above):
50 from a dive/:15 rest/50 from a push- get times, can you be within 2.5 seconds of your avg 50 time (x2)?
1 x 100 easy choice after everybody has gone
Change stroke by rounds

If there is time...
50's pull w/shnorkel/buoy/paddles if you'd like:
3 @ :100/2 @ :50/1 easy @ 1:30
3 @ :55/2 @ :45/1 easy @ 1:30
3 @ :50/2 @ :40/1 easy @ 1:30

Warmdown a bit before you get out. Wear your sunscreen today and drink plenty of water. Get excited to race in a few weeks down in St. Pete's. 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 ...