Saturday, March 15, 2025

Friday, March 14, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup we got into two rounds** of the following:

3 x 75 @ 3:00 race from a dive- all in MRS (no free)
  *get each time & figure avg time
After #3...
5 minutes active recovery; double avg time from 75's (for 150 time)
1:00 rest, then...
1 x 150 race from a dive- can you be within :02 of your 75 avg (x2)?
5 minutes active recovery
1:00 rest

3 x 75 @ 3:00 race from a dive- same stroke as above, get time/figure avg & double it (for 150 time)
5 minutes active recovery
1:00 rest
BROKEN 150: 3 x 50 race @ :10 rest (same stroke as 3 x 75)
  1st 50 from a dive, 2nd & 3rd from a push
  Can you be faster than your 75 avg (x2)?
5 minutes active recovery
1:00 rest
**2nd round can be free


Warmdown a bit before you get out. Do an excellent job in school today & remember, workout tomorrow is here at GMU (10:30a-12:15p); NO WORKOUT ON SUNDAY. Have a great day!


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Wednesday, July 9, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest 4x:   1 x 100 @ 2:00- drill/kick by 50's, build the kick   2 x 50 sw/k by 25's @ :55, desc 1-2 (same ...