Monday, December 18, 2023

Friday, December 15, 2023- written for SCY (GMU distance group, pm)

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

With fins,
6 x 100 @ 1:30-
  25 skulling
  25 swim build }same
  25 drill            }stroke
  25 fast udk
Check HR, then fins off

12 x 50 kick-
1-3, w/bds @ :55 desc 1-3 to fast
#4 kick on back @ :45 fast
Check HR after #12, then 1:00 rest

3 times through:
5 x 50 swim strong & even free @ :40-
  #'s 2&4 are no free/choice by 25's
1 x 75 swim free @ :55- long & strong on the way, big kick on the last 25
1 x 25 kick fast choice @ :20
:30 rest between rounds, check HR
100 easy choice after 3rd round, then 1:00 rest

6 x 550 free, with two options...

Everybody does 1-3 as follows:

1-2 @ 7:00 (or 7:30)-
1st 150, 75 long & strong, then 75 add kick
2nd 150, 75 long & strong, then 75 add bigger kick
3rd 150, 75 long & strong, then 75 giddyup!
Hand touch to check clock...(go on a :05 or "0")
Last 100 swim at finishing speed
Check HR, then out & back easy

#3-
100 swim at goal pace @ 1:10 (or @ 1:15)
  50 swim faster than goal pace @ :40
100 swim at gp @ 1:05 (or @ 1:10)
  50 swim faster than goal pace @ :40
100 swim at gp @ 1:00 (or @ 1:05)
  50 swim faster than goal pace @ :40
100 swim- empty the tank
Check HR immediately & OML, then go 100 easy
1:00 rest

#'s 4-6 can be...
A), same as 1-3;

Or...

B)- slightly different, as follows:
#4, same as 1-2 above;
#5, pull free w/choice equip, desc 150's 1-3 then last 100 giddyup;
#6, go 11 x 50 swim at mile gp @ :40 (or @ :45)

After a 300 easy choice, we'll finish up with...

MYSTERY SET**

**We wound up only going the first 3 x 550 (everybody did 1-3 as written), then after a 5-6 minute loosen, we went a get-out swim:

175 free for time, dudes had to break 1:30, ladies had to break 1:40
GOOD EFFORT (AC, 1:30 & KW 1:43)

Warmdown as needed...remember tomorrow morning we're doing the "drop down 100's," so be ready.
Have a great day!

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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 ...