Thursday, September 19, 2024

Tuesday, September 17, 2024- written for SCY (GMU 200 group- after 30 mins drylands)

300 easy swim choice
1:00 rest

9 x 50 @ :50-
  1-2, swim with fast turns (race pace here)
  #3, drill/fast udk by 25's
Check HR after #9, then easy 50
1:00 rest

4* rounds of:
150 swim free or back @ 2:00- 75 smooth & long, then 75 add kick & change gears
4 x 50 swim at 200 gp @ :50
Check HR, then 50 drill
1:00 rest between rounds
  *in 2nd round, gp 50's @ :45
  in 3rd round, gp 50's @ :10 rest
  in 4th round...race a BROKEN 200 in heats (75/50/75 @ :15 rest)


Warmdown a bit before you get out. Do an excellent job with your classes today & keep up the good work with your Study Hall hours. 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 ...