Friday, November 1, 2024

Thursday, October 31, 2024- written for SCY (GMU distance group, 500 work)

300/200
1:00 rest

2 x 150 @ 2:30- 50 drill/25 kick then 25 skulling/50 kick- go fast/easy by 25's on the kick
2 x 125 @ 1:50- go swim/kick by 25's and desc the 25's swim (same stroke for entire 125)
:30 rest, check HR

4 x 50 swim strong & even free br3 or 4/2 @ :45
6 x 25 @ :25 as follows-
  odds, swim build to race pace
  evens, 15y swim max effort then 10y dps
4 x 50 swim @ :45- faster avg than 1st rd of 50's, but still even
6 x 25 @ :25 as follows-
  odds, swim max effort
  evens, cruise- but not sloppy
:30 rest, check HR

1 x 300 pull free w/choice equip- desc 100's 1-3 to what you can
Check HR then 1:00 rest


500 goal pace as follows:

6 x 50 swim at gp @ :40/:45
  25 easy choice @ :40/:45
  75 swim faster than pace- finishing speed here!
Check HR, then 150 drill/choice by 25's
1:00 rest

6 x 75 swim at gp @ 1:00/1:05
  out & back easy @ 1:00/1:05
  100 swim faster than goal pace- finishing speed
Check HR then 200 kick/choice by 25's
1:00 rest

12 x 100 in 3/3/6-
1-3, 2 cruise @ 1:10/1:15
       #3 is 2 x 50 swim at gp @ :10 rest (@ 1:30)
Check HR after 2nd 50, but no extra rest between #3 and #4...

4-6, 1 cruise @ 1:10/1:15
       #2&3 are both 2 x 50 swim at gp @ :10 rest (@ 1:30)
Check HR after last 50, then out & back easy @ 1:00

7-12, go odds cruise @ 1:10/1:15 and evens swim at gp @ 1:20/1:30
Check HR after last 100, then get right into...

300 pull free w/choice equipment
1:00 rest, check HR again

MYSTERY SET-
Today we finished up with a single 125 race from a dive- goal is to be faster than 1/4 your 500 goal time


Warmdown as needed and get excited for the Alumni Meet this weekend. 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 ...