Saturday, March 30, 2024

Monday, March 25, 2024- written for SCY

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

With fins, 4 rounds of (all @ :40):
3 x 25 breast pull w/free kick
1 x 50 kick fast- go 25 under, 25 on back
No rest between rounds, focus on fast hands back to the front on the drill & udk's on the kick
Check HR after 4th round, then take fins off & get into...
1 x 150 drill/kick by 25's, build each 25 kick to fast
1:00 rest

4 times through:
2 x 100 @ 1:25- swim free br3 or 4/2, except the 3rd 25 is swim breaststroke
1 x 75 swim @ 1:25- go 25 backstroke (tempo), 50 breaststroke (focus on the kick); get time & desc 1-4
No rest between rounds, check HR after each round
 
With boards, until 7a ("AMRAP"):
4 x 25 partner kick w/boards @ :45- race your partner here!
1 x 75 kick w/boards max effort- go one at a time here
Get your time then hop out for...
25 udk from a dive- max effort here!
Check HR then go a 50 easy choice, grab your boards at the far end & kick back to the starting end


Warmdown a bit before you get out. Do an excellent job with your Spring Break- don't waste your time off! Tomorrow morning at 5:30a. Have a great day!

 

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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 ...