Tuesday, September 24, 2024

Monday, September 23, 2024- written for SCM (GMU distance at CCF)

300 choice/200 kick
1:00 rest

2 sets of:
1 x 150 drill/kick by 25's @ 2:30
1 x 100 swim/kick by 25's (same stroke as 150) @ 1:45
2 x 50 kick w/boards @ 1:00
  #1, fast/easy by 25's
  #2, all fast
No rest between rounds; 2nd round is no free (150/100)
Check HR after 2nd set, then...

9 x 50 swim @ :45-
  *hold faster avg by rounds of 3
Check HR again, then 50 easy
1:00 rest

4 x 100 swim free br3 or 4/2 @ 1:20 (1:25)- strong & even here, keep track of avg time
1 x 750 swim free-
  *long smooth stroke, nothing sloppy
  *get time & check HR
1:00 rest

7 x 100 swim free br3 or 4/2 @ 1:15 (1:20)- stronger but still even, hold faster avg
1 x 750 swim free-
  *desc from #1, but don't get sloppy
1:00 rest, check HR

9 x 100 as follows:
odds*, swim 75 (desc 3 x 25 to race pace), last 25 drill @ 1:30
evens, swim 2 x 50 at mile goal pace @ :40 (:45)
*take :10 extra rest after 9th 100, then...
1 x 750 swim free- fastest of the day here, hold a good stroke & go on the 2nd half
Check HR then 50 easy

Finish up with...
AMRAP:
3 x 25 jungle sprints @ :50
1 x 50 easy drill
Change strokes by round if you'd like


Warmdown a bit before you get out. Be careful getting back & forth to campus; remember that we're here at CCF tomorrow morning, 6:30a. Have a great day!

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Tuesday, July 8, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest 3 times through:   2 x 100 @ 2:00- go 25 drill/50 swim (build into turn/fast out)/kick, in MRS (no free)   4 ...