Friday, July 14, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

Happy Bastille Day

With fins, 2 rounds of:

4 x 50 choice drill @ 1:00 (same stroke for all 4)

4 x out & backs to 20m @ :45- 

swim build to fast/fwd ss at 20m/fast UDK on stomach back to the wall

No additional rest between rounds

1st round is free

2nd round is no free, but only one stroke

Check HR after 2nd round, then fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

2 x 50 swim strong & even freestyle br3 or 4/2 @ :50

1 x 50 swim in main race stroke @ 1:00- build this 50 to RACE PACE by 35m, then fast UDK to the end

1 x 50 kick choice on back build to FAST @ 1:10- 1st 15m is UDK on stomach

1 x 100 @ 2:00 swim as follows:

25m swim smooth & long free br3 or 4/2

middle 50 m is swim in main race stroke FAST TURN

last 25m is swim free again, br3 or 4/2

No additional rest between rounds

Check HR after each round

2 x 50's to start the set are always free; the other parts of the set are as follows:

1st round, free

2nd round, main race stroke

3rd round, our choice- but all one stroke

After 3rd round check your HR & then go the 100 dr-k-dr-skulling by 25's

1:00 rest

MODIFIED RACE DAY SET

AMRAP:

1 x 50 from a dive @ 1:00- 

15m build/20m swim race pace/last 15m swim smooth & long

1 x 50 drill @ 1:30- sharp drilling here, nothing sloppy

1 x 50 race MAX EFFORT @ 1:00

2 x 50 swim free br3 or 4/2 in 2nd gear @ :55 (not all out, but let 80-85% effort), these are always free

1 x 50 drill @ 1:30

Go odd rounds free on the fast stuff

even rounds are your choice on the fast stuff, but all the same stroke

No extra rest between rounds, keep it moving

Warmdown a bit before you get out. Drink lots of water today, wear your sunscreen & get excited to race next weekend. Be sure to thank Heather for running workout this morning. Next year, you all will be at the Open Meet. Have a great day!