Wednesday, July 12, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds of:

1 x 50 drill choice, last 15m fast UDK @ 1:10

1 x 50 kick on back, first 15m udk @ :50

Go 2 rounds free, last 3 rounds no free

Check HR & take fins off

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

1:00 rest

12 x 100 as follows:

odds- swim free br3 or 4/2, go smooth & long/add kick by 50's, @ 1:35

evens- swim/kick by 50's in mrs no free, get time & desc 1-6 to max effort on #12

Check HR, then go the 100 dr-k-dr-skulling by 25's

1:00 rest

DISTANCE GROUP-

3 rounds of:

1 x 250 swim free br3 or 4/2 @ 3:30 (@ 3:40 if needed)- 150 long & strong/100 add kick

3 x 50 swim at Goal Pace @ 1:00

1 x 250 swim free as above

3 x 50 swim at Goal Pace @ :10 rest

1 x 250 swim free as above

:20 extra rest

1 x 150 race max effort

Check HR, then out & back easy @ 1:30

STROKE GROUP-

3 rounds of:

4 x 50 swim at 200 Goal Pace @ 1:10 (bank the rest on #4)

100 easy drill/kick by 50's @ 2:00

4 x 50 swim at 200 Goal Pace @ 1:00 (bank the rest on #4)

100 easy drill/choice by 50's @ 2:30

4 x 50 swim at 200 Goal Pace @ :10 rest

Check HR then go the 100 easy choice/drill by 50's

1:00 rest between rounds

Go mrs/free/choice by rounds

Warmdown a bit before you get out. Wear your sunscreen today & sip your water every ten minutes. Get excited to race tomorrow (7a on deck at Jeff Rouse Center). Anybody racing next weekend has workout tomorrow morning at CCF (6-7:40a), check the blog for a workout in the morning. Have a great day!