Monday, June 17, 2024- written for LCM at StJ (PW's group @ 6a, my group @ 7:30a)

1 x 600- 300/200/100

1:00 rest

8 x 50 as follows:

odds, drill @ 1:00

evens, kick on back @ 1:10- desc 1-4 to fast

Check HR & put fins on

With fins, 3 times through:

Everything is @ 1:00-

  50- 15m fast udk, then free kick on back w/arms pointed towards ceiling

  50- 25m fast udk, then free kick on back w/arms pointed towards ceiling

  out & back to 15m (fast udk on stomach, then drill back to the wall)

  2 x 50 fast tombstone kick w/boards- keeps those boards straight up!

Check HR after each round, then 1:00 rest between rounds

After 3rd round, take off fins and go 100 easy choice

"How low can you go?"

AMRAP...

2 x 50 swim long & strong free br3 or 4/2 @ :50 (my group, @ :55 if needed)

2 x 50 kick fast for time w/boards @ 1:10* these are all fast!

No rest between rounds

*50's kick get :05 faster per round...who can go 50's kick @ :45?!?

Warmdown a bit before you get out. Be sure to wear your sunscreen today and stay well hydrated in this heat. Tomorrow we're back at CCF, 6:15-7:45a. Have a great day!