Tuesday, October 8, 2024

Monday, October 7, 2024- written for SCM (outside @ CCF), Sr Blue & Sr Prep w/Jackson & EC

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

6 x 75 @ 1:20-
  1-3, 25 kick on back, 50 ra2 la2 free drill
  4-6, 25 dolph kick w/boards, 50 choice drill no free
8 x 50 swim-
  1-4, strong & even free br3 or 4/2 @ :50
  5-8, IM order by 25's @ :55- fast turns throughout
Check HR, then 50 easy
1:00 rest

8 x 50 kick @ 1:05-
  odds, fast w/boards
  evens, on back focus on fast udk's
1 x 150 swim free br3 or 4/2- go 75 smooth & long then 75 add big kick- get time
Check HR then 50 easy
1:00 rest

8 x 50 kick @ 1:10-
  1-2, fast w/boards
  #3/6, on back focus on fast udk's
1 x 150 swim free br3 or 4/2- as above, get time- should be faster than 1st 150
Check HR then 50 easy
1:00 rest

8 x 50 kick @ 1:15-
  1/2/3 are fast w/bds
  #4- on back, focus on fast udk's
1 x 150 swim free br3 or 4/2- as above, get time- should be faster than previous 150
Check HR then 50 easy
1:00 rest

8 x 50 kick @ 1:20-
  all max effort with boards!
  (went 50 easy on back after #4 & #8)
1 x 150 swim free fast for time-
  *will go in 2 groups, :10 apart
  *take a chance and bust out a big swim here!
Check HR


Warmdown a bit before you get out. Do an excellent job in school today & get excited for our last week outside. 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 ...