Monday, July 3, 2023- written for SCM (outside @ FFX Pool)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 @ :35 breast pull free kick drill-

#'s 5/8/12/15 are fast udk on stomach

last 3 x 25 can be choice drill

Check HR, take fins off and go the 100 dr-k-dr-skulling by 25's

1:00 rest

6 x 50 kick w/boards @ 1:10- desc 1-3/4-6 to max effort, get times for 3 & 6

1 x 200, go dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

6 x 25 kick fast w/boards @ :40* (* gets :05 faster by round), max effort here, race your teammates

1 x 100 swim free br3 or 4/2, strong & even here, @ 1:25

1 x 100 swim fast IM @ 2:00

1 x 50 race for time @ 1:20, w/boards- add 1 x 50 per round, all max effort, trying to be as fast or faster than your fast 50's above (#'s 3 & 6)

No extra rest between rounds

After 3rd round, go the100 dr-k-dr-skulling by 25's

1:00 rest

With fins:

24 x 25 @ :40- the usual, in sets of 4

Fins off and go a 50 easy, then...

Finish up with...

1 x 75 race (your choice), go :10 apart

Warmdown a bit before you get out. Wear your sunscreen today & stay well hydrated. Tomorrow morning at CCF (6a-7:45a), then Wednesday Morning at StJ (6:30a). Have a great day!