Thursday, February 13, 2025

Tuesday, February 11, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100
1:00 rest

With fins, 4x:
  4 x 25 fly drill @ :35 (fly pull free kick in rds 1&2; choice fly drill in rd3; choice no fly in rd4)
  2 x 50 @ :55- 25 dolph kick on side, 25 kick free on back w/arms pointed up
  1 x 75 @ 1:20- 25 swim fly build/25 fast udk on stomach/25 swim fly fast
No rest between rounds
Check HR after each round
After 4th round, take off fins & continue right into...

1 x 250-
  odd 50's are choice drill
  even 50's are kick- go choice/udk FAD by 25's
1:00 rest

3 times through:
  4 x 25 swim fast fly @ :45* (interval gets :05 faster by round; 3rd 25 is always @ :25- still fast)
  3* x 75 swim free br3 or 4/2 @ :55, desc 1-3
    #2 is 25 swim fly/50 swim free
  1 x 125 swim giddyup free br3 or 4/2; get time & desc from round to round
*NOTE: 25's fly in 2nd round @ :40/:40/:25/:40
               25's in 3rd round @ :35/:35/:25/:35
1:00 rest between rounds, check HR

If there is time...
AMRAP:
1 x 150 swim free- must be under 1:40
  :20 rest
1 x 175 swim IM- from a dive, goal is under 200 IM goal time
75 easy choice

Warmdown a bit before you get out. Do an excellent job in school today and start thinking about your races at the March meets- how do you want them to unfold? How aggressive do you need to be in prelims to get the spot you want in finals? Think about it now, so you're ready 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 ...