Sunday, May 12, 2024- written for SCM (outdoors at CCF)

Happy Mother's Day!

1 x 600- 300/200/100

1:00 rest

With fins, 

16 x 25 in sets of 4 as follows:

1- dolph kick on side @ :40

2- fly pull free kick drill @ :40

3- swim fly build to fast @ :40

4- fast udk on stomach @ :30

No rest between sets of 4

Check HR after #16, then take fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

We'll call this an "Add 1" set...4 times through of:

2 x 75 as follows:

  1- 25 swim fly build, 50 choice breaststroke drill @ 1:30

  2- 25 swim fly build, 50 swim breaststroke @ 1:20

1* x 100 swim strong & even free br3 or 4/2 @ 1:25

1 x 75 @ 2:00- 25 dolph kick w/boards fast, 50 swim fly/breast by 25's, also fast

No extra rest between rounds; check HR after each round

*Add 1 x 100 free @ 1:25 in each round (4th round is 4 x 100)

After 4th round, get right into 150 drill/skulling by 25's 

1:00 rest

For the rest of workout we'll do some wall-kicking into fast underwater dolphin kicking in groups of 6-8; the goal is to race everybody in your group, trying to be as explosive as possible with your underwaters.

Warmdown a bit before you get out. Make sure you're ready for the week ahead at school, and be sure to fuss over your mum today, ALL DAY. Tomorrow morning back here at 5a, it'll be chilly, so have your parka. Have a great day!