Sunday, July 16, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

7 x 100 as follows:

odds- drill/kick by 50's, 1st 15m is UDK for both 50's; desc 50 kick 1-4, all @ 2:00

evens- 25 dolph kick on side UDK, middle 50 swim fast turn (same stroke as drilling above), last 25 is fast UDK @ 1:45

Check HR after #7, then take fins off for...

100 dr-k-dr-skulling by 25's

1:00 rest

15 x 50 in sets of 5:

1-2 @ 1:10- 25 choice fly drilling, 25 UDK on side- feel your core generate the kick

#3- swim 20m fly build, then 30m backstroke, @ 1:00

#4- swim long & strong free br3 or 4/2 @ :50

#5- swim 35m fly build to faster than #3, then last 15m fast UDK @ 1:00

Check HR after #15, then easy choice back to the starting end

Check HR again, then 1:00 rest

3 rounds of* (*add 1 x 100 swim free to each round):

1 x 100 swim/kick by 50's in mrs (NO FREE), get time, @ 2:00

2* x 100 swim free strong & even @ 1:35 (add 1 x 100 per round)

1 x 100 swim/kick by 50's in mrs (same stroke as 1st 100 above), FAST, @ 2:00

1 x out & back easy @ 1:30

No extra rest between rounds, be sure to check your HR as noted.

With fins, finish up with...

24 x 25 @ :45- "the usual" in sets of 4, but today it will be PARTNER STYLE

Warmdown a bit before you get out. Get excited to race next weekend, take good care of yourselves away from the pool, and be sure to thank Heather for the workout. See you tomorrow at the FFX pool, looking forward to being at workout with you all. Have a great day!