Thursday, January 30, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

3 times through:

  2 x 75 @ 1:20- 25 dolph kick w/boards (build), 50 ra2 la2 free drill (can be different drill in 2nd/3rd rds)

  4 x 25 kick w/boards @ :40- partner style, go half RACE/half easy

  3 x 50* swim free br3 or 4/2 @ :50, desc 1-3 to fast, get time for #3

  *in 2nd rd, go 1 x 100 swim free targeting the time you went on the 3rd 50 (x2)

  in the 3rd rd, go 1 x 150 swim free targeting the time you went on the 3rd 50 (x3)

Check HR after each round. After 3rd round...

15 x 50 in sets of 3-

  1-2, swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)

  3-4, swim IM order by 25's @ :50* (SrP @ :55)- focus on fast turns

  #5- fast kick w/boards @ 1:00, max effort here!

No rest between rounds of 5

Check HR after #15, then 50 easy

1:00 rest

Two options today...

DISTANCE-

Two times through:

  4 x 50 swim at mile goal pace @ :50

  1 x 275 swim- 100 strong/even, 100 build kick, last 75 is fast

  Check HR then 25 easy

  5 x 50 swim at mile goal pace @ :50

  1 x 275 swim- 150 strong/even, then 125 last is fast

  Check HR then 75 easy

  6 x 50 swim at mile goal pace @ :50

  1 x 275 swim free fast for time- goal is to be as fast or faster than 1/6 of mile goal time

  Check HR then 125 easy (drill/kick on back by 25's)

1:00 rest between rounds

STROKE GROUP-

Three times through:

  1 x 100 @ 1:45- go 25 swim MRS build/50 swim strong free/25 kick on back fast (SrP @ 2:00)

  1 x 100 swim free br3 or 4/2 @ 1:15 (SrP @ 1:20)- just make interval, but nothing sloppy

  1 x 75 in MRS- go 25 build/25 kick on back/25 swim fast

  Check HR, then 25 easy...

  4 x 50 swim at 200 goal pace in MRS @ :50 (same stroke as previous 75)

Check HR after #4, then out & back easy @ 1:30

  1 x 100 @ 1:45- as above

  1 x 100 @ 1:15- as above

  1 x 75- as above, but this time it's @ 1:20 (stay at far end, no 25 easy)

  4 x 50 swim 200 goal pace @ :10 rest

  Check HR, then easy 75 drill/kick/drill back to the start end

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race one last time at our MAKOS Qualifier next weekend (Feb 8-9, same weekend as the Distance Meet). Regular workout schedule for this weekend. Have a great day!