Tuesday, February 25, 2025

Monday, February 24, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

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

3 x 200 freestyle @ 3:20-
  1- 150 drill/kick by 25's, then 50 swim
  2- 100 drill/kick, 100 swim neg split
  3- 50 drill/kick, 150 swim (desc the 3 x 50 to giddyup the kick)
3 x 200 in MRS (no free)- as above
Check HR, then put fins on

With fins,
  16 x 25 in sets of 4 as follows:
  1-3, breast pull free kick drill @ :35- focus on wide press, accelerate back to the front
  #4- fast udk on stomach (1 breath!) @ :45
Check HR after #16, then take fins off and get right into...
150 drill/skulling by 25's in MRS (no free)
1:00 rest

6 times through:
  3 x 25 in MRS (no free) @ :35-
    1, swim build to race pace
    2, swim 15y fast/10y easy
    3, all swim max effort
  1 x 125 swim free br3 or 4/2 @ 2:00-
    *go 75 long & strong, then last 50 add big kick & go
    *must be under 1:20 (guys) or 1:25 (ladies)
*4 x 25 kick max effort w/bds @ :40
*4 x 25 kick change from round to round:
  in Rd2 go 2 x 50 kick max effort @ :55
  in Rd3 go 75 kick/:10rest/25 kick- all max effort wbds
  in Rd4 go 2 x 50 kick max effort @ :55
  in Rd5 go 25 kick/:10rest/75 kick- all max effort wbds
  in Rd6 go straight 100 kick fast for time
Check HR after each round, then out & back easy

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our meets in March. Let me know if you have any questions about your entries before we submit them. Have a great day!

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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 ...