Wednesday, July 19, 2023- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 @ 1:05-

odds, drill

evens, swim build to 35m, then fast UDK to the end

8 x out & backs @ 1:00-

udk to 15m fast

swim build to fast at 25m (scoreboard)

fwd ss

fast kick on back to the starting end

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

1:00 rest

8 x 50 as follows:

odds, swim build to race pace @ 35m, then fast UDK to the end

evens- swim long & strong free br3 or 4/2, make the interval

(#2 @ :55, #4 @ :50, #6 @ :45, #8 @ :40)

Check HR, then out & back easy choice to the 25m mark

1:00 rest

STROKE GROUP-

14 x 200 as follows:

odds- swim free br3 or 4/2, desc the 50's 1-3 to giddyup, check HR, then last 50 drill mrs back to the starting end; all @ 4:00

evens- broken as follows:

50 from a dive, max effort- get time, drill back to the starting end, all @ 2:30

evens- 2 x 50 max effort @ :15 rest, get time (goal is 2nd 100 split of 200 Goal Time)

 

DISTANCE-

4 rounds of (anybody racing tomorrow, go 1 round):

150 swim free br3 or 4/2, desc 50's 1-3 to what you can

Check HR, then 50 drill back to the starting end, all @ 3:00

150 swim free br3 or 4/2, desc 3 x 50 to max effort, get time; all @ 3:00

BROKEN 150: 3 x 50 swim at Goal Pace @ :15 rest

1 x out & back easy, all @ 5:00

With fins, finish up with:

16 x 50 @ 1:20- partner style

odds- 25m build to fast fwd ss, then dsrill to the end

evens- all race

Be sure to do the same stroke as your partner, and RACE

Change strokes after every 4 x 50

Warmdown a bit before you get out. Drink plenty of water today and wear your sunscreen, stay out of the sun altogether if possible. Look at the psych sheets today and know what events you're doing this weekend. Watch your email for warmup times, updates, etc... Have a great day!