Wednesday, July 5, 2023- written for SCM (outdoors @ FFX)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 breast pull w/dolphin kick & flip turns @ 1:20, desc 1-4 to what you can

8 x 25 choice drill in MRS no free, @ :35

16 x 50 in sets of 4 as follows:

1-4, drill/kick udk by 25's @ 1:00

5-8, all kick on back @ :50, focus on fast UDK's

9-12, swim/kick desc 1-4 to what you can @ 1:00

13-16, all kick choice @ :45

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

1:00 rest

5 rounds:

1 x 75 swim strong & even free br3 or 4/2 @ 1:10

2 x 50 swim IM order by 25's, focus on fast turns, @ 1:00 (round 2 @ :55, round 4 @ :55, round 5 @ :50!)

1 x 100 swim/kick by 50's in MRS no free @ 2:30- get time & desc 1-5 to giddyup!

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. Remember, we have workout scheduled for Friday Morning here at the FFX pool, 6-7:40a. Have a great day!