Thursday, March 20, 2025-written for SCY @ GMU (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 2x through:

  3 x 75 @ 1:15, drill-kick-drill by 25's

  1 x 125 @ 2:00, swim-kick-swim-kick-swim by 25's, desc the 25's swim

No rest between rounds

Go 1st rd free and 2nd rd in MRS (no free)

After 2nd rd...

Fins off/100 easy drill/choice by 25's

1:00 rest

1 x 250 swim free br3 or 4/2- smooth & long, get time @ 3:30

2 x 75 @ 1:10- 25 swim in MRS (build)/50 swim choice (can be free)

2 x 75 @ 1:20- 25 kick w/bds, 50 swim in MRS (no free)- get time, desc 1-2 to what you can

1 x 250 swim free br3 or 4/2- long & strong, get time- faster than 1st 250, @ 3:30

2 x 75 @ 1:10- as above

2 x 75 @ 1:20- as above, desc to faster

1 x 250 swim free br3 or 4/2- fastest of the day, giddyup the kick, get time

Check HR, then 50 easy

1:00 rest

Anybody RACING this weekend-

With fins:

  3 x 150 swim free br3 or 4/2 @ 2:40, desc to max effort

  3 x 75 swim in MRS (no free) @ 1:30, desc 1-3 to max effort

  3 x 50 @ 1:10- 25 udk (LUNGBUSTER)/25 swim, can be choice stroke (but same for all 3), 

    desc 1-3 to max effort- goal should be 50 free best time or faster on #3

Take fins off & go 50 easy

1:00 rest

Finish up with...

  24 x 25 @ :40 (NO fins)- the usual in sets of 4; go odd rds of 4 free, even rds of 4 NO FREE

Anybody NOT racing this weekend-

  5 x 50 swim smooth & long free @ :50- get avg time

  1 x 75 swim choice no free, should be about 90% effort, @ 1:30

  5 x 50 swim long & strong free br3 or 4/2 @ :45- hold faster avg than 50's @ :50

  2 x 75 swim choice no free- same 90% effort, but for 2 of them, still @ 1:30

  5 x 50 swim free br3 or 4/2 @ :40- fastest avg of the set, but not sloppy

  3 x 75 swim choice no free @ 1:30- same 90% effort

Check HR, then 75 easy

1:00 rest

Finish up with...

(swim back easy in the bulkhead lane and then get right up again, we'll keep this moving)

  3 x 25 from a dive, swim at 200 set up

  3 x 25 from a dive, swim at 200 goal pace

  3 x 25 from a dive, swim max effort

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!