Friday, November 1, 2024

Friday, November 1, 2024- written for SCY (Sr Blue and Sr Prep w/Jackson & EC)

Meet Warmup, then...

15 x 50 in sets of 3's as follows:
  2- swim strong & even @ :45 (or @ :50)
  1- giddyup @ :35 (or @ :40)
:30 rest after #6, check HR, then last 9 x 50 are straight through
Check HR again, then 50 easy

The RACE DAY set was a little different today:

6* rounds of:
100 swim free br3 or 4/2 @ 1:10 or 1:15 (Sr Prep @ 1:20)
2 x 50 swim at 200 goal pace in MRS @ :45 (Sr Prep @ :50)
Check HR, then out & back easy @ 1:30
No additional rest between rounds
*3rd & 6th rounds the 50's are @ :10 rest

After the 6th round, 125 drill/choice by 25's; then...


MYSTERY SET
 1 x 75 race from a dive- same stroke as the 50's in the "6 rounds of"


Warmdown a bit before you get out. Do an excellent job in school today and get excited for the workouts this weekend (regular schedule both days). 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 ...