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!