Tuesday, June 6, 2023- written for SCM (outdoors @ CCF)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

3 x 50 @ 1:00- 25 drill, 25 kick on back w/arms pointed toward sky

4 x 25 swim FAST @ :35 (same stroke as drill on 50's above), #3 is fast UDK @ :25

No rest between rounds

Go free/no free/choice by round

Check HR after 3rd round, then take off fins and go the 100 (dr-k-dr-skulling)

3 rounds of:

3 x 100 swim free br3 or 4/2 @ 1:25; #2 is 25 swim MRS fast/50 sw free/25 UDK @ 1:35

1 x 400 IM- each 100 is 75 swim/25 kick on back; get time, desc 1-3 to fast

Check HR after each round

DISTANCE-

12 x 75 @ 1:20- 3 swim at goal pace (can be mile pace), 1 easy

100 dr-k-dr-skulling

BROKEN 400: 4 x 100 @ :20 rest

STROKE GROUP-

3 rounds of:

4 x 50 swim at 200 goal pace @ 1:00

1 x 50 easy choice @ 1:30

Check HR after last 50 gp in each round

After 3rd round, go the 100 dr-k-dr-skulling; then...

BROKEN 200: 75/50/75, all @ :15 rest

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race at WVU this weekend. For anybody RACING on Thursday at the meet, it's your choice if you want to swim at workout that morning (if not, be sure to leave for the meet early on Thursday so you can do the ENTIRE WARMUP at the meet). Have a great day!