Monday, December 11, 2023

Monday, December 11, 2023- written for SCY (GMU 500 group, PM)

400 easy loosen
300 easy choice kick
1:00 rest

With fins, 4 rounds of:
3 x 25 drill @ :30-#3 is fast UDK
1 x 75 kick @ 1:00- kick can be choice, but focus on fast udk's off each wall
No rest between rounds; even rounds drills are no free
Check HR after 4th round, then take fins off & go a 50 easy
1:00 rest

8 x 75 odds/evens as follows:
odds- swim IM (no free) @ 1:10, desc 1-4 to what you can
evens- swim strong & even free br3 or 4/2 @ 1:00
Check HR after #8, then 1:00 rest

All pacework is 500 goal pace...

2x  {2 x 150 swim free @ 1:50 or 2:00- 75 long & strong, 75 add kick & go
      {5 x 50 swim free strong & even @ :40/:45*
      *2nd round the 50's are @ :35/:40
After 2nd round, check HR, then...
10 x 50 swim at 500 goal pace @ :40 or :45
Check HR/150 easy drill/choice by 25's
1:00 rest

11 x 100 odds/evens as follows:
odds- swim 25 fly/75 kick on back desc 1-6 @ 1:40 or 1:45
evens- swim strong & even free @ 1:10 or 1:15
Check HR, 50 easy, then...
6 x 75 swim at 500 goal pace @ :55 or 1:05
1 x 50 swim finishing speed
Check HR, then...

3 x 150 @ :20 rest- odds are drill/kick by 25's, #2 is swim dps w/good turns
Check HR, 1:00 rest, then...

MYSTERY SET!!

Today we went 2 x 125 race free @ :30 rest, trying to be faster than half your 500 goal time

Warmdown as needed, enjoy your time at the Toy Drive. Tomorrow is LCM at 12:30p, hope everybody's exams are going well. Have a great day!

No comments:

Post a Comment

Tuesday, July 8, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest 3 times through:   2 x 100 @ 2:00- go 25 drill/50 swim (build into turn/fast out)/kick, in MRS (no free)   4 ...