Wednesday, July 5, 2023- written for LCM (at the StJ)

1 x 600- 300/200/100

1:00 rest  

With fins: 

(4 x 50/7 x 100/4 x 50)

Fins off, then...

1 x 100- dr/k/dr/skulling by 25's

1:00 rest, check HR

2 rounds of:

3 x 50 swim- 20m* build to race pace/30m drill @ 1:00

2 x 50 swim free strong & even br3 or 4/2 @ :50 (@ :45 in 2nd round)

1 x 50 drill @ 1:30

No extra rest between rounds

*in 2nd round, go 35m swim build to race pace, then 15m drill (still @ 1:00)

Check HR after each round, then 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of(get times for 50's, figure out avg):

1 x 50 swim fast from a dive @ 1:00

1 x 50 drill @ 1:50

2 x 50 swim fast from a dive @ 1:10 (#2 is from a push)

1 x 50 drill @ 1:30

3 x 50 swim fast from a dive @ 1:20 (#'s 1&3 are from a push)

Check HR, then...

1 x 100 dr-k-dr-skulling by 25's @ 3:00, then...

BROKEN 100 (same stroke as 50's above):

50 from a dive/:15 rest/50 from a push- get times, can you be within 2.5 seconds of your avg 50 time (x2)?

1 x 100 easy choice after everybody has gone

Change stroke by rounds

If there is time...

50's pull w/shnorkel/buoy/paddles if you'd like:

3 @ :100/2 @ :50/1 easy @ 1:30

3 @ :55/2 @ :45/1 easy @ 1:30

3 @ :50/2 @ :40/1 easy @ 1:30

Warmdown a bit before you get out. Wear your sunscreen today and drink plenty of water. Get excited to race in a few weeks down in St. Pete's. Have a great day!