Saturday, March 16, 2024

Thursday, March 14, 2024- written for SCY

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

Two groups this morning:

  • Racing 14&U Champs (Thu-Sun);
  • Racing at the MAKO Meet @ StJ (Sat&Sun)


14&U Champs-

8 x 50 @ 1:00-
odds, fist free drill br3 w/buoys
evens, drill/skulling by 25's in MRS, no free
150 drill/kick by 25's, build kick
1:00 rest

18 x 50 in sets of 6 as follows:
1-2, swim strong & even free br3 or 4/2 @ :45
3-4, swim free/MRS by 25's @ :50, build MRS to fast
5-6, sw/k by 25's in MRS (same as 2nd 25 above), desc 1-2 @ :55
After #'s 6/12/18...
1 x 150 swim free br3 or 4/2, desc 50's 1-3 to what you can
Check HR & regroup after each 150

With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
After #8/16/24...
1 x 50 race fast for time (same stroke as previous 25's) @ 1:00
After last 50, warmdown a 250, drill/kick by 50's


Racing Sat/Sun at MAKO Meet @ StJ-

9 x 100 @ 1:45- 
1-2, kick/drill by 50's
#3- swim/kick by 50's (same stroke) desc 1-3
Check HR after #9, then get right into...
150 drill/skulling by 25's
1:00 rest

4 times through:
2 x 50 swim IM order by 25's @ :55 (fly/back & back/breast)- fast turns
1 x 75 swim free br3 or 4/2 @ :55
1 x 75 sw-k-sw by 25's in MRS (no free) @ 1:30- get time & desc 1-4 to giddyup!
After odd rounds, 150 swim/kick by 25's, IM order by 50's; fast turns throughout
After even rounds, 250-  swim (100)/50 drill/swim faster (100)- can be MRS
Check HR after each round, then 1:00 rest

With fins, until 6:30a, finish up with...
75's swim @ 1:30- desc 1-3 to max effort, get time; then 1 x 75 kick FAST @ 2:00- can you match your time from the 3rd 75 swim???

 Warmdown a bit before you get out. Remember, regular morning workout tomorrow- modified RACE DAY for everybody. The, no workouts anywhere this weekend. Get excited to race this weekend & have a great day!

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Sunday, July 6, 2025- written for LCM (Sr Blue/Sr Prep)

1 x 600- 300/200/100 1:00 rest With fins,   16 x 50, odds/evens-   odds @ 1:00, go 15m udk on back/20m drill/15m fast udk on stomach   evens...