Sunday, February 2, 2025

Friday, January 31, 2025- written for SCY (GMU- 100 stroke group)

300/200
1:00 rest

2 times through:
  2 x 75 @ 1:15- 50 kick on back, 25 fast udk from a dive
  6* x 25 kick w/bds @ :30
    odds, 15y fast/10y easy
    evens, all fast
   go middle 2 x 25 on back
*in Rd2, the 6 x 25 are swim (same odds & evens), one stroke only
1:00 rest after Rd2, check HR


3 times through:
  2 x 25 stroke drill @ :30
  3 x 50 swim free (or back)- go @ :45/:35/:45, by 50's
  2* x 25 jungle sprints @ :40
Check HR after each round, then 1:00 rest
*in 2nd round, go 4 x 25 jungle sprints @ :50
  in 3rd round, go 6 x 25 jungle sprints @ 1:00
After 3rd rd, continue right into...

1 x 450- 300 pull w/shnorkel & choice equip, then 150 drill/skulling by 25's
1:00 rest


In heats with active recovery in between...

BROKEN 100- go 25 from a dive/:15 rest/75 from a push
  *You need to be faster than your current 100 best time in order to move on to the 75
  *If you're not faster than your current 100 best time, you'll do it again (Rd 2 is 25/50/25 @ :10r)

BROKEN 75- go 25 from a dive/:10 rest/50 from a push
  *you need to be faster than your avg split per 25 (at the 75 of your 100 best time) to move on to the 50
  *If you're not faster than your 75 split of 100 best time, you'll do it again (50 from a dive/:10r/25)
  *anybody who did a second Broken 100 (25/50/25) need to be faster than current best 100 to move on

50 from a dive- how fast can you be?!?
  *anybody who is repeating the 75 goes dive 50/:10r/25 from a push
  *anybody who is going a 3rd broken 100 goes 4 x 25 @ :10r (1st 25 from a dive, others from a push)


Warmdown as needed before you get out. Take good care of yourselves away from the pool & stay on top of your classwork. Big day tomorrow morning, be ready!

  

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Friday, July 4th, 2025- written for SCM/outdoors at Fairfax Pool (Sr Blue @ 6a)

Meet Warmup... With fins:   16 x 25 @ :40-     1-2, fly pull free kick drill (head down before hands come around)     #3, swim fly build to ...