Tuesday, December 17, 2024

Monday, December 16, 2024- written for SCY (Sr Blue & Sr Prep w/Jackson and EC)

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

21 x 50 in sets of 7 as follows:
  1-2, kick/drill by 25's @ 1:00- build the kick
  #3- swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)
  4-5, swim/kick by 25's @ :50 (SrP @ :55)- kick is fast
  #6- swim strong-er (still even) free @ :40 (SrP @ :45)
  #7- kick fast for time w/boards @ 1:30
No additional rest between rounds; 
Check HR after each round
Change stroke on 50's drill/kick and swim/kick by round
After 3rd round...

150 drill/skulling by 25's
1:00 rest


AMRAP-
  2 x 100 @ 1:40-
    25 swim MRS build to fast/50 swim free/25 fast udk on stomach
  4 x 25 kick fast w/bds @ :10 rest (all @ 2:30)- get time, check HR
  Finish each round with...
  MYSTERY SET
  After the first 2 rounds, we went a single 125 race freestyle, trying to be faster than 4 x 25 time
  After the next 2 rounds we went a single 100 swim/kick w-bds (by 50's) in MRS (faster than 4 x 25)


Warmdown a bit before you get out. Do an excellent job in school today and get excited for tomorrow's workout. Have a great day!

No comments:

Post a Comment

Friday, July 11, 2025- written for SCM (special schedule outdoors @ Lakeview Pool, 6-7:30a)

Meet Warmup , then... With fins, 4 rounds: 3 x 25 fly pull free kick drill @ :40 1 x 50 swim/kick fly @ 1:00- build the swim to fast turn, k...