Sunday, April 21, 2024- written for LCM (at the StJ)

1 x 600- 300/200/100

1:00 rest

With fins, 8 x 100 @ 1:50 as follows:

50- 15m fast udk, then drill to the end;

50- 35m swim build tempo, then last 15m max effort udk

Go 4 free, 4 no free

Check HR, then fins off for a 100 easy

1:00 rest

16 x 50 as follows:

1-6 @ :50-

odds, 15m fast udk/35m free swim build

evens, 35m swim mrs (no free) build, last 15m max effort udk

7-10 @ :45- all swim strong/even free br3 or 4/2

11-16 @ :50 (2 sets of 3)-

1- 15m swim max effort mrs (no free)/35m cruise free

2- 25m swim max effort mrs (same stroke as #1)/25m cruise free

3- 35m swim max effort mrs (same stroke as #1-2)/15m max effort udk

Check HR after #3&6, then out & back easy

1:00 rest...

BONUS 50's:

4 x 50 @ :40 swim strong & even free br3 or 4/2

Check HR, then 100 easy

1:00 rest

AMRAP:

1 x 150 swim free br3 or 4/2 @ 2:20- 50 giddyup/100 cruise

2 x 50 swim max effort on :10 rest in mrs (no free)

:30 rest, check HR

1 x 150 swim free as above, except 100 giddyup/50 cruise

2 x 50 swim max effort @ :55 in mrs (same stroke as above)

:30 rest, check HR

1 x 150 swim free as above, except entire 150 is giddyup (get time)

2 x 50 swim max effort @ 1:05 in mrs (same stroke as above)

Check HR, then out & back easy @ 1:30

You can change strokes on the 50's after each round (after 3x: 150/2 x 50)

Finish up with...

4 x 15m sprints from a dive- focus on explosive udk's & breakouts

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Two more weeks until we race our first LCM meet of the season, then we move outside. Have a great day!