Thursday, June 27, 2024- written for SCM (outside at CCF)

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys, 2 sets of:

3 x 50 @ 1:05- fist free drill; fingers over thumbs, pull back in line with shoulder

8 x 25 @ :40/:50-

  odds, ra2 la2 free drill- head anchors body line, long/full stroke, feel hips rotate evenly

  evens, easy skulling- don't rush the skulling!

No rest between rounds. After 2nd round, :30 extra rest (check HR), then...

4 x 50 kick with boards & shnorkels @ 1:10- easy/FAST by 25's

Check HR after #4, then equipment off

1:00 rest

8 x 50 swim free br3 or 4/2 (can be backstroke if you can make the intervals) as follows:

  1 each @ :55/:50/:45/:40/:45/:50/:55/1:00-

  Here's the catch: desc the 50's 1-8, #8 being FAST for time

Check HR after #8, stay on the interval and finish up with...

8 x 25 @ :30/:50-

  odds @ :30, choice drill in MRS (no free)

  evens @ :50, fast udk on stomach (only one breath)

Check HR again, then 1:00 rest

Two options today:

DISTANCE-

2 times through (may not finish the 2nd round, but let's start it...):

4 x 50 swim at goal pace @ :55

 1 x 75 swim faster than goal pace- get time/check HR, then 25 easy, all @ 2:20

4 x 50 swim at gp @ :50

 1 x 75 swim faster than gp- get time/check HR, then 25 easy, all @ 2:40

4 x 50 swim at gp @ :10 rest (all @ 3:45)

 1 x 75 swim faster than gp- get time/check HR, then 25 easy, all @ 3:15

1 x 450 swim free br3 or 4/2, desc the 150's 1-3 to MAX EFFORT on 3rd 150 (hand touch at 300 to check time)

Get HR and then 1 100 easy drill/choice before we start the 2nd round

STROKE GROUP-

6 times through (we may not get all six, but let's get 5):

3 x 50 swim at 200 goal pace @ :55 (same interval for each round)

  Check HR, then 25 easy choice, all @ 1:15

3 x 25 race MAX EFFORT (same stroke as gp 50's)- go @ :40 (1st rd), :30 (2nd rd) and :10r (3rd rd)

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

MRS in rds 1-3 (no free), you can change strokes for rds 4-6 if you'd like, but one stroke for all 3 rds

Warmdown a bit before you get out. Wear your sunscreen today and stay well hydrated. Get excited to race this weekend and remember: REGULAR WORKOUT SCHEDULE NEXT WEEK, INCLUDING THURSDAY MORNING (no fireworks at 6:15a). You'll be off on Friday and Saturday. Have a great day!