Friday, February 28, 2025

Friday, February 28, 2025- written for SCY (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we went the following fly set:

With fins:
  12 x 25 @ :35 in sets of 3-
    1-2, fly pull free kick drill
    #3- swim fly fast
  :30 rest after #12, check HR
  8 x 25 @ :45 as follows-
    odds, swim fast fly
    evens, fast udk on stomach (only 1 breath!)
Check HR, then take fins off & go 100 easy choice
1:00 rest

Two options today for the RACE DAY set:


DISTANCE-
  3 x 300 swim free @ 5:00, desc 1-3 to max effort & get time; then...
  MYSTERY SET!!
  4 x 150 @ 3:00 race free, goal is to be faster than half your 3rd 300 time (50 easy after each 150)

If there is time, you can do something from a dive before you go.


STROKE GROUP-

4 rounds of:
  75 race from a dive, get time
  50 easy
  3 x 25 race @ :10 rest, get time, goal is to be faster than your 75 from a dive
  Move to other side of the bulkhead for active recovery while the 2nd group goes.
  Go 2 rounds in MRS/1 round IM/1 round your choice (but same stroke for 75 & 25's)


Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at our March meets. Have a great day!

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Monday, July 7, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest With fins:   9 x 50 in 3's-   1-2, breast pull free kick drill (35m), last 15m fast udk on stomach, @ 1:0...