Monday, February 17, 2025

Sunday, February 16, 2025- written for LCM @ StJ

1 x 600
1:00 rest

With fins, 4 rounds of:
  1 x 150 @ 2:30- go 50 kick on back (udk 15m), 50 ra2 la2 free drill overkick, 50 choice drill MRS
  1 x 50 out & back @ :50-
    go 25m udk kick fast/fwd ss/25m race back to the wall (same stroke as last 50 drill above)
  1 x 50 kick fast for time (on back) @ :40
No rest between rounds
Go odd rounds free, even rounds MRS on 50 out/back
Check HR after 4th round, then fins off/100 easy
1:00 rest

12 x 50 as follows:
  odds, all swim free strong & even @ :45
  evens, all swim in MRS, all fast @ 1:05*
  No rest between rounds
  *interval on even 50's gets :05 faster, but all max effort; hold your speed as interval gets faster
Check HR after #12, then...

300 pull free w/shnorkel & choice equip- go build/smooth by 50's
1:00 rest

12 x 50 as follows:
  odds, swim free br3 or 4/2 @ :50- go 25m build/25m smooth
  evens, swim free fast @ 1:00*
  *interval on even 50's gets :05 faster, but hold your max effort & speed throughout
Check HR, then 50 easy
1:00 rest

Finish up with...

200's as follows-
  50 drill @ 1:10
  100 swim/kick by 50's- build the swim, kick is moderate
  :10 rest
  50 swim max effort, get time
Go odd rounds free, even rounds no free


Warmdown a bit before you get out. Do an excellent job in school today & get excited for the March meets. REGULAR SCHEDULE tomorrow morning at GMU. 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 ...