Tuesday, April 9, 2024

Monday, April 8, 2024- written for SCY

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

12 x 75 @ 1:20 in 3 sets of 4:
1-2, 50 breast pull dolph kick (w/flip turns), 25 fast udk
3-4, 50 choice drill, 25 fast udk
Check HR after #12, then 150 drill/skulling by 25's
1:00 rest

4 times through:
2 x 100 @ 1:40- 50 swim, 50 kick w/bds desc 1-2
1 x 125 @ 1:45- 100 swim IM, 25 kick fast udk
1 x 75 swim free br3 or 4/2- think "finishing speed" on the IM here
Check HR after each round, then out & back easy
Change stroke on the 100's swim/kick after the first 2 rounds

Until 6:30a, finish up with...
AMRAP:
4 x 25 partner kick @ :45- kick w/boards & race your partner here!
1* x 50 kick FFT on back @ 1:00
No rest between rounds
*add 1 x 50 kick fast in each round

Warmdown a bit before you get out, and do a great job in school today. Be sure to spend some time thinking about your goals for LCM this Summer. Have a great day!

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Friday, July 4th, 2025- written for SCM/outdoors at Fairfax Pool (Sr Blue @ 6a)

Meet Warmup... With fins:   16 x 25 @ :40-     1-2, fly pull free kick drill (head down before hands come around)     #3, swim fly build to ...