Thursday, July 6, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

18 x 25 @ :35- fly pull w/free kick, except...

#5/8/11/13 are fast UDK on stomach @ :25

Last 5 (14-18) can be your choice drill, but all the same stroke

Check HR after #18, then take off fins & go the 100 dr-k-dr-skulling by 25's

1:00 rest

2 rounds of:

1 x 75 swim IM, swim "IM style" @ 1:20

1 x 100 swim/kick by 50's @ in mrs @ 1:50

1 x 75 swim/kick/swim by 25's your choice of stroke @ 1:20

No extra rest between rounds, check HR after 2nd round, then go a 50 easy

1:00 rest

4* rounds of:

1 x 50 swim fly/choice by 25's @ 1:00- build the 25 fly to race pace at the turn

1 x 50 swim strong & even free br3 or 4/2 @ 1:00

1 x 50 all kick w/boards @ 1:00

1 x 50 swim (faster) strong & even free br3 or 4/2 @ 1:00

1 x 100 swim IM @ 2:30- last 25 is kick on back- get time, desc 1-4 to something JUICY!

Check HR after each IM, then go a 50 easy choice on your back

*interval gets :05 faster by round for all 50's

After 4th round, break into groups

DISTANCE GROUP-

2 rounds of:

3 x 300 swim free br3 or 4/2 @ 4:45, desc the 100's in each 300 to giddyup (hand touch at 200 to check time, ok)

1 x 175 swim free race, goal is equal or better than 200 LCM best time

Check HR, then 25 easy to the start end

1:00 rest between rounds

STROKE GROUP-

AMRAP:

3 x 50 @ 1:00 in mrs- swim/drill by 25's, build the swim to race pace turn

1 x 75 race for time (same stroke as 50's above), get time & check HR, then 25 easy back to starting end

1:00 rest between rounds

Warmdown a bit before you get out. Wear your sunscreen and drink plenty of water throughout the day (every ten minutes, drink some water). Remember, tomorrow morning is here at FFX, 6-7:40a for our RACE DAY set. Have a great day!