Thursday, May 1, 2025

Thursday, May 1, 2025- written for SCY (Sr Blue & Sr Prep)

Meet Warmup, then...

With fins, 4x:
  2 x 25 @ :35, fly pull free kick drill
  1 x 25 swim fly @ :35, build
  1 x 50 @ :45- go udk on stomach/swim fly by 25's, all FAST
  No rest between rounds of 4
  Check HR after 4th round, then take fins off & go a 50 easy
1:00 rest

3 x 75 swim @ 1:30- go 25 swim fly/50 swim free br3 or 4/2; desc 1-3 to max effort, get time
1:00 rest
Take your time from the fast 75 above, add :10 to that time for the next set

AMRAP:
  1 x 50 swim smooth & long @ :50
  1* x 75 swim 25 fly/50 free @ (***) your interval is your fast 75 from above plus :10
  *Add 1 x 75 to each round, see how many you can go ("how high can you fly?")
No rest between rounds, until you get to 4 x 75, then go a 50 easy and try 5 x 75


Warmdown a bit before you get out. Do an excellent job in school today and remind your parents there is NO WORKOUT tomorrow morning (Friday, 5/2). Have a great day!

Distance Set- good early season distance work here:

1 x 400, strong/even
  :20 rest
3 x 250 swim desc 1-3 to what you can @ 3:30, get time on #3
Check HR

2 x 400 @ :20 rest, strong/even
  :20 rest
2 x 250 swim desc 1-2 @ 3:30, #2 should be faster than #3 above
Check HR

3 x 400 @ :20 rest, strong/even
  :20 rest
1 x 250 swim for time, fastest of the 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 ...