Saturday, April 13, 2024

Friday, April 12, 2024- written for SCY

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

With shnorkels, 4 rounds of:
2 x 50 fist free drill @ 1:00
2 x 25 superhero kick (no boards) all fast @ :45
1 x 50 swim fast free @ :45 (no shnorkel in even rounds)
No rest between rounds
Check HR after 4th round, then 150 drill/skulling by 25's
1:00 rest

3 x 200 as follows:
1- swim free @ 3:00, 50 fist br3/50 swim (desc swim 1-2)
2&3 @ 3:30 in MRS (no free), 50 drill/50 swim (desc swim 50's 1-2)
Check HR, then 150 drill/kick on back by 25's- all breaststroke

Talk about backstroke/breaststroke from the meet ("experiment" with kickboards)
Ideally, we've got to be better swimming the IM with...
* a "tempo" based backstroke, and
* a "kick driven" breaststroke

Until 6:30a, finish up with...
6 x 50 @ :50/:45 swim back/breast by 25's (2 @ :50, 1 @ :45)
6 x 50 swim @ :45/:40 back/breast by 25's (2 @ :45, 1 @ :40)
6 x 50 swim breast/free by 25's all @ :40
Check HR


Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for the LCM season. Tomorrow morning here at GMU at 10:30a, but NO WORKOUTS THIS WEEKEND for anybody who raced last week down at 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)

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