Monday, April 8, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

12 x 75 @ 1:20 in 3 sets of 4:

1-2, 50 breast pull dolph kick (w/flip turns), 25 fast udk

3-4, 50 choice drill, 25 fast udk

Check HR after #12, then 150 drill/skulling by 25's

1:00 rest

4 times through:

2 x 100 @ 1:40- 50 swim, 50 kick w/bds desc 1-2

1 x 125 @ 1:45- 100 swim IM, 25 kick fast udk

1 x 75 swim free br3 or 4/2- think "finishing speed" on the IM here

Check HR after each round, then out & back easy

Change stroke on the 100's swim/kick after the first 2 rounds

Until 6:30a, finish up with...

AMRAP:

4 x 25 partner kick @ :45- kick w/boards & race your partner here!

1* x 50 kick FFT on back @ 1:00

No rest between rounds

*add 1 x 50 kick fast in each round

Warmdown a bit before you get out, and do a great job in school today. Be sure to spend some time thinking about your goals for LCM this Summer. Have a great day!