Friday, April 19, 2024

Thursday, April 18, 2024- written for SCY (GMU- distance)

After warmup with the big group...

2 rounds of:
4 x 75 @ 1:00- 50 cruise/25 add kick
4 x 50 swim at gp @ :40
Check HR, out & back easy
4 x 75 @ 1:00- 25 cruise/50 add kick
4 x 50 swim at gp @ :40
Check HR, 50 easy
4 x 75 swim at gp @ 1:05
Check HR, 100 easy
1:00 rest between rounds

After 2nd round, finish up with...
1 x 450 pull w/shnorkel & choice equip- desc the 150's to what you can (hand touch at 300, ok)
Check HR, then right into...
250 drill/kick on back by 50's

Make sure you're on top of all your projects/assignments/study hall hours as the semester winds down. Keep up the good work in the weight room, too. 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 ...