Friday, May 23, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

Big day today, two options for Race Day after the warmup.

First, the fly set...

With fins, 4x:

  2 x 50 out & back @ :50-

    #1, fly pull free kick to mid-pool/fwd ss/udk on side back to the wall (be UNDER, big dolphin kick)

    #2, fast udk on stomach/fwd ss/race fly back to the wall (br 1/1)

  2 x 50 @ 1:00-

    #1, kick on back (25m choice/25m free kick w arms pointed UP)

    #2, swim fly- go 25 build/fwd ss then :05 rest/25m max effort

No rest between rounds; check HR after 4th round, then fins off & out/back easy

1:00 rest

Two options today:

DISTANCE-

AMRAP (br3 or 4/2 throughout):

  150 @ 2:20- cruise, but not sloppy

  250 @ 3:40- go 150 cruise/100 add kick (get time)

  350 @ 5:00- giddyup here, get time (goal is your 400 LC goal time before you leave today)

  5 x 50 swim at 400 gp @ 1:05/:55/:10 rest (by round)

Check HR, then out/back easy

1:00 rest between rounds

STROKE GROUP-

All 50's from a dive:

  1- 25m swim max effort/25m drill

  2- 35m max effort/15m drill

  3- all max effort, get time

  4- easy choice

Change strokes if you'd like after even rounds (every 8 x 50's)

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend. Remember, no workout tomorrow; Sunday is 9-10:45a here at GMU and Monday (Memorial Day) is 8:30-10:00a at CCF. Have a great day!