Friday, February 7, 2025

Thursday, February 6, 2025- written for SCY (GMU distance crew- 500 work)

300/200
1:00 rest

4 x 75 dr-k-dr by 25's @ 1:05, desc the 25's kick 1-4
1 x 225 swim free- build kick by 75's
  Get time & check HR, then 25 easy
:30 rest

4 x 100 @ 1:30- dr/sw/dr/kick by 25's, kick is fast
1 x 225 swim free- desc 75's to what you can
  Get time & check HR, then 25 easy
:30 rest

8 x 25 odds & evens as follows:
  odds, swim max effort for 20y, stop at far flags & coast to wall from your momentum- @ :30
  evens, kick fast choice from a dive @ :40
1 x 225 swim free- goal is (at least) faster than half your 500 free goal time
  Get time & check HR, then 75 easy choice
1:00 rest

3 x 50 swim at 500 goal pace @ :40
1 x 75 swim faster than pace @ 1:30
1 x 75 easy choice @ 1:30

4 x 50 swim at 500 goal pace @ :40
1 x 75 swim faster than pace @ 1:30
1 x 75 easy choice @ 1:30

5 x 50 swim at 500 goal pace @ :40
1 x 75 swim faster than pace @ 1:30
1 x 125 easy choice @ 2:30

4 x 75 swim at 500 goal pace @ 1:05
1 x 50 swim faster than pace @ 1:30
1 x 150 easy choice @ 2:30

3 x 75 swim at 500 goal pace @ 1:05
1 x 50 swim faster than pace @ 1:30
Check HR, then 25 easy, right into...

250 drill/choice by 50's
:30 rest
250 pull w/shnorkel & choice equip (swim perfect/choice by 50's)
1:00 rest

MYSTERY SET:
  BROKEN 250 as follows:
  100 from a dive- :10 rest
  3 x 50 from a push @ :10 rest
  Subtract :30 to get your time

Warmdown as needed and get excited for tomorrow's BROKEN MILE. 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 ...