Monday, August 5, 2024

Monday, August 5, 2024- written for SC (any pool you can get into)

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

After your warmup (20-25 minutes of drilling & kicking)...

4 x 75 @ 1:30- 25 dolph kick w/boards, 50 drill
6 x 25 kick max effort with boards; go 2 each @ :35, :30 and :25
4 x 75 @ 1:30- 50 kick on back (focus on 10y udk), 25 swim build to race pace
6 x 50 kick w/boards, 2 each @ 1:00, :55 and :50
6 x 75 swim free br3 or 4/2 (or, go all 6 backstroke if you'd like- if you have flags)- all @ 1:05
  go 50 long & strong, last 25 add kick and change gears
4 x 75 kick w/boards @ 1:40- desc 1-3 to max effort, hold for #4
Check HR then 50 easy
1:00 rest

3 times through:
300 pull free w/shnorkel/buoy/bands, paddles if you'd like- steady head position, even hip rotation
:20 rest to drop equipment
2 x 175 swim free br3 or 4/2 @ 2:40*, desc 1-2 to what you can
Check HR after #2, then 50 easy
*interval in 2nd round is 2:30, and in 3rd round try :10 rest
The goal on the 175's is for #2 to get faster from round to round


Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Be sure you're on top of any summer reading assignments for school and think about your goals for SCY. Have a great day!

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Wednesday, July 9, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest 4x:   1 x 100 @ 2:00- drill/kick by 50's, build the kick   2 x 50 sw/k by 25's @ :55, desc 1-2 (same ...