Sunday, February 2, 2025

Thursday, January 30, 2025- written for SCY (GMU distance crew, 500 work)

300/200
1:00 rest

18 x 75 in sets of 6 as follows:
  1-2, dr/k/dr by 25's @ 1:10
  3-4, sw/k/sw faster by 25's @ 1:05
  5-6, swim free* @ :55, desc 1-2
*Rd2, IM swim on #'s 5-6 @ 1:00, desc 1-2
*Rd3, all kick w/bds @ 1:15, desc 1-2
Check HR after each round. After Rd3, continue into...

3x:
  4 x 50-
    1-2, swim free @ :40 at 500 goal pace + :02
    #3- all kick free w/bds, fast/ez by 25's @ :50
    #4- swim free @ :40 at 500 gp + :01
  1 x 125 swim free as follows:
    Rd1- 75 long & strong/last 50 add kick & change gears
    Rd2- go 50 long & strong/last 75 add kick & change gears
    Rd3- swim giddyup the kick & see what you can go
:30 rest between rounds, check HR
After 3rd round...
50 easy, then...

3 x 100 swim free @ 1:20 best average (#1 from a dive, 2&3 from a push)
Get HR, then right into...
1 x 350- 200 pull free w/shnorkel & choice equip, then 150 drill/kick by 25's
1:00 rest


3 times through:
(All goal pace is at 500 pace...)
  1 x 75 swim free @ 1:00- add big kick on last 25
  3 x 25 swim at 500 gp @ :25
  1 x 50 swim faster than 500 gp- get time & check HR, then 50 easy
  :30 rest
  4 x 50 swim at 500 gp @ :40
  2 x 25 race @ :10 rest- finishing speed here!
Check HR, then right into...
1 x 250- odd 50's drill/even 50's choice
1:00 rest between rounds


Warmdown as needed before you get out. Be sure to stay on top of your classwork heading into the conference meet- you don't want to be worried about your grades while we're at the meet. 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 ...