Monday, May 5, 2025

Monday, May 5, 2025- written for LCM @ GMU (Sr Blue & Sr Prep)

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

First LCM workout/modified swimdown from the meet...

4 rounds of:
  1 x 50 @ 1:00- stroke drill
  1 x 50 swim build (35m)/fast udk on stomach (last 15m) @ 1:00
  2 x 50* kick on back @ 1:15, desc 1-2 to fast
  *50's kick are w/bds in 2nd & 4th rounds
  No rest between rounds, check HR after 4th round- then 1:00 rest

Instead of 20min swim...
  12 x 100 @ 1:45 as follows:
    1&2, swim smooth & long free br3 or 4/2
    #3- swim free/no free by 50's, JMI
    No rest between rounds of 3, check HR after #12, then 1:00 rest

Instead of 12min pull with shnorkel & buoy...
  16 x 50 pull as follows:
    1-3 @ :55, smooth & long
    #4- still pull but @ :45, JMI, but nothing sloppy
    *2nd round of 4 x 50 is swim w/shnorkel (no buoy)
    No rest between rounds of 4, check HR after #16, then 1:00 rest

Instead of 10 minute kick...
  12 x 50 @ 1:10 in sets of 4:
    1- kick wbds
    2- kick on back, 2nd 25m is free kick w/arms pointed UP
    3- all udk on stomach, 2nd 25m is max effort
    4- all kick fast for time w/boards- max effort here!
    No rest between rounds of 4, check HR after #12


Warmdown a bit before you get out. Do an excellent job in school today & be sure to ask me if you have any questions about the new schedule (which goes until you get out of school). 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 ...