Tuesday, August 13, 2024

Tuesday, August 13, 2024- written for SC (whatever pool you can get into)

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


After your warmup (20 minutes of stroke drills, kicking and skulling)...


Pick one stroke for the following:
14 x 50 @ :10 rest as follows-
odds, stroke drill- be deliberate, nothing sloppy
evens, swim/kick by 25's- descend 1-7
Check HR after #14, then continue right into...

8 x 75 @ :15 rest-
odds, 25 kick w/boards, 50 kick on back (focus on UDK's to 10yds)
evens, kick fast IM order by 25's dolph kick/free kick/breast kick, with boards
Check HR, then continue right into...

7 x 150 @ :20 rest-
odds, swim free br3 or 4/2 (can be backstroke if you'd like, but all four 150's are backstroke), desc 1-4
evens- drill/swim by 25's in 4th best stroke, NO FREE
Check HR


100 easy drill/kick by 25's before you get out. Enjoy the last few days of your Summer vacation. Be sure you've thought about your goals for the SCY season. 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 ...