Thursday, May 1, 2025

Wednesday, April 30, 2025- written for SCY (Sr Blue & Sr Prep)

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

With shnorkels, 2x:
  2 x 75 @ 1:20- 50 ra2 la2 free drill, then 25 super hero kick
  4 x 50 @ :55 swim build to fast turn/max effort superhero kick by 25's (Rd2 @ :50)
  No rest between rounds
  Check HR after Rd2, then go 150 skulling/breast kick on stomach (superhero style) by 25's
1:00 rest, take off shnorkels

16 x 100 in sets of 4* as follows:
  1-3, 50 swim free (strong/even), 50 swim back/breast by 25's ("IM style") @ 1:30, desc 2nd 50
  #4, kick fast for time with boards @ 1:45, keep track of times
No additional rest between rounds of 4
*in 2nd round of 4 x 100, go 2 x 100 swim & 2 x 100 kick for time; in Rd3, go 1 swim & 3 kick;
*in Rd4, the 4 x 100 are done as follows:
    50 swim back/breast
    50 kick fast for time w/boards
    Go @ :55, then @ :50, then @ :45, then @ :40, by rounds of 2 x 50's
Check HR then 50 easy
1:00 rest


With fins, finish up with...

2 rounds of:
  3 x 150 swim desc 1-3 to max effort @ 2:40
  3 x 75 kick w/bds @ 1:40 desc 1-3 to max effort
  3 x 25 @ 1:00- all max effort, all udk on stomach, goal is to be under :12 for all 3 x 25
No rest between rounds
Go 1st round free (150's) and 2nd round no free/no backstroke (150's)


Warmdown a bit before you get out. Do an excellent job in school today and remind your parents: NO WORKOUT ON FRIDAY MORNING! 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 ...