Tuesday, May 13, 2025

Monday, May 12, 2025- written for LCM (Sr Blue & Sr Prep)

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

2x:
  2 x 150 @ 2:40, go dr-k-dr by 50's; the 50 kick is 1/2 udk 1/2 choice choice
  4 x 50 kick on back @ 1:10, partner style-
    Rd1, go 25m max effort/25m easy
    Rd2, desc 1-3/hold for #4
  3 x 100* swim free br3or4/2 @ 1:40, desc to what you can but nothing sloppy
    *in Rd2, the 100's are sw/k by 50's no free @ 1:50, desc to what you can
Check HR between rounds, then out/back easy
1:00 rest

3 rounds:
  6 x 50 kick w/bds @ 1:20 (2nd rd on back)- all partner style, RACE your partner
    odds, go 35m max effort, then 15m easy
    evens, all max effort, get time
  1 x 300 swim free or back (pick one, stick with it for all 3 rounds):
    *desc 1-3 to fast
    *br3 or 4/2, or, use a shnorkel for all 3
    No pulling, no paddles
Check HR after each 300, then out & back easy


Warmdown a bit before you get out. Do an excellent job in school today and get excited for the end-of-season shindig on Saturday. Have a great day!

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Tuesday, July 8, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest 3 times through:   2 x 100 @ 2:00- go 25 drill/50 swim (build into turn/fast out)/kick, in MRS (no free)   4 ...