Tuesday, February 4, 2025

Monday, February 3, 2025- written for SCY (GMU distance crew)

300/200
1:00 rest

8 x 75 @ 1:10 odds/evens as follows:
  odds, 25 dolph kick w/bds, 50 drill choice
  evens, all kick w/bds desc 1-4 to fast (go @ 1:20 if needed)
8 x 50 in 2 sets of 4:
  1-3, swim IM order by 25's @ :45- fast turns throughout
  #4- swim freestyle @ :35, go smooth/add kick by 25's
1:00 rest after #8, check HR


2 big rounds of:
  8* x 25 as follows:
    1-2, swim @ :25 (go 200 setup/add kick & go by 25's)
    #3- catchup free drill w/overkick @ :40
    #4- fast udk from a dive @ :30
    *2nd set of 4 x 25 are no free (swim & drill)
  1 x 250+ swim long & strong free, get time & figure avg time per 50
  Check HR/50 easy, then...
  8 x 25/350, then...
  8 x 25/450 swim from a dive
The avg pace per 50 for the 350/450 gets faster- not necessarily max effort on the 450, but faster
In 2nd rd, the 250/350/450 are pulling with choice equip


With fins, finish up with AMRAP:
3 x 75 swim desc 1-3 to max effort @ 1:30
  On #3, get time, then :10 rest after the 75, then finish with 25 fast udk, get time
  (Goal is to be faster than 100y best time on broken 100 at the end)


Warmdown as needed before you get out. Stay on top of your classwork and start visualizing your races down in Hampton. 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 ...