Monday, March 10, 2025

Monday, March 10, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

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

8 x 75 @ 1:20- go dr/k/dr by 25's, except #4/#8 are 3 x 25 swim @ :10 rest, desc to fast
  Go 1-4 free, 5-8 in MRS (no free)
150 kick on back/skulling by 25's
1:00 rest


Anybody who raced this past weekend...

20/12/10 swimdown from the meet- all @ 2:00 rest
  Start thinking about your "best/least-best/differently or better" talk for tomorrow
Finish up with your choice: 
  a) partner kick 25's w/boards- go 4 tombstone style and 4 choice
  b) 20 x 25 @ :40- "the usual" in sets of 4 w/fins


Everybody else...

6 times through:
  4 x 25 partner kick w/bds @ :40- go free k/fwd ss/dolph k, all fast; trade bds w/partner @ fwd ss
  2 x 75 swim free br3 or 4/2-
    #1 @ :55- go 50 long & strong/25 add kick, get time
    #2 @ 1:05- go 25 long & strong/50 add kick, faster than #1
  1 x 75* kick fast for time w/bds @ 2:00- get time, goal is to be faster than 100 free scy best time
  *in 3rd & 6th rounds, the 75 kick is 3 x 25 kick fast @ :10 rest, max effort
Check HR after each round, then out & back easy if you'd like

With fins, finish up with...
75's swim desc 1-3 @ 1:10/1:20/1:00- by 75's
Go 3 free, 3 no free, 3 choice


Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. 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 ...