Friday, July 7, 2023- written for LCM @ StJ (change of plans, as the StJ opened up for workout this morning)

Meet Warmup, then...

RACE DAY!!

Today we went two rounds of the following:

3 x 100 @ 3:00-

50 from a dive @ 1:10 (30m swim big tempo easy on the kick/20m drill)

50 swim fast at 2nd 50 split of 100 goal time

Check HR after #3, then 100 easy drill/kick by 50's

1:00 rest

3 x 100 @ 3:00-

50 from a dive (20-25m big tempo, then add kick for max effort to the end), get time, then...

50 drill once you get your time

100 easy drill/kick by 50's

1:00 rest after 1st round

Change stroke for 2nd round

Warmdown a bit before you get out, really loosen up your legs. Enjoy your day off tomorrow; remember, we're at CCF on Sunday Morning (8:30-10a), then back here at the StJ on Monday Morning. Take good care of yourself away from the pool this morning, get excited to race down in St. Pete's. Have a great day!