Thursday, June 15, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

Some stroke work with fins, then, after warmup...

3 rounds of:

3 x 100 (various sw/k, IM or in MRS) desc interval gets faster by round

2 x 125 swim free br3 or 4/2 @ 1:45, desc 1-2 to something JUICY

Check HR after each round

With fins, finish up with...

9 x 150 swim @ 2:30 desc 1-3's to max effort

Go 3 free, 3 MRS no free, 3 choice (all the same stroke)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!