Sunday, December 17, 2023- written for LCM @ StJ

We wound up having to swim SCY this morning, the bulkhead at StJ is bustid and unable to be moved (according to StJ staff on site this morning).

After warmup, we went four rounds of:

3 x 75 "slide" IM @ 1:15 as follows:

  1- 25 dolph kick w/bds, 50 swim fly/back (by 25's)

  2- 25 free kick w/bds, 50 swim back/breast

  3- 25 breast kick w/bds, 50 swim breast/free

1 x 100 swim free smooth & long/big kick by 50's @ 1:30

1 x 75 swim fast IM (no free), get time

25 easy choice @ 1:30

We finished up with...

12 x 25 @ :40-

1-3, 15y swim fast, 10y drill

4- all swim fast

Change strokes after 4 & 8

Warmdown as needed, apologies for having just another SCY workout- be sure to thank your parents for getting you out here to the StJ. The holiday workout schedule begins tomorrow at GMU (8a). Have a great day!