Friday, June 21, 2024- written for SCM (outside at Fairfax pool on Roberts Road)- PW's group at 6a

After your warmup...

With fins:

10 x 15m line drill @ :40- swim out/fast udk back to the wall

Check HR & take fins off

3 rounds of:

2 x 50 drill/kick by 25's @ 1:00- build the kick to fast

2 x 25 @ :40-

  #1, swim 15m race pace/10m easy choice

  #2, swim max effort

No rest between rounds

Go 1 round free, 1 round no free (MRS), 1 round choice

Check HR, then 150 easy choice/kick by 25's

1:00 rest

6 x 75 race @ 4:00- one stroke for all six, keep track of your avg time

Check HR and then 150 easy choice after #6

If there is time, finish up with...

MYSTERY SET!

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. REMEMBER, no workout on Sunday (regular schedule resumes on Monday 6/24). Also, the meet is at Franconia on Sunday, but the timeline has changed because two sites have been merged. Be sure to check the PVS website for the updated timeline (www.pvswim.org). Have a great day!