Saturday, April 13, 2024

Thursday, April 11, 2024- written for SCY (GMU- distance)

After warmup with the big group...

4 x 75 @ 1:10- 50 swim fast turn, 25 udk
4 x 50 swim at goal pace @ :45
1 x 450 swim free- desc 150's to what you can
Check HR, then out & back easy

4 x 50 swim at goal pace @ :40
1 x 450 as follows-
150 swim/kick by 25's (desc 50's 1-3)
300 swim strong & even
Check HR, then out & back easy

4 x 50 swim at goal pace @ :10 rest
1 x 450 as follows:
300 pull w/shnorkel, buoy & your choice equip- desc 100's 1-3 to what you can
Hand touch, check time
150 swim max effort free


Warmdown a bit before you get out. Stay on top of your class work & study hall hours. We'll go pacework again next week on Tues/Thurs. 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 ...