Thursday, June 6, 2024- written for SCM (outside at CCF)

Today is the anniversary of "D-Day." Does anybody know what that was?

1 x 600- 300/200/100

1:00 rest

3 times through:

3 x 100* drill/kick @ 2:00 )*different from round to round)

1 x 300 swim free or back @ 5:00, desc 1-3 to fast (pick free or back, same stroke for all 3)

No rest between rounds, check HR after each 300

*The 100's are done as follows:

1st round, ra2 la2 free drill/kick on back (by 50's)

2nd round, choice drill in MRS (no free)/kick on back (by 50's)

3rd round, swim (same stroke as drill in 2nd round)/kick with boards (by 50's), desc 1-3

50 easy after last round

150 drill/skulling by 25's- don't rush the skulling, then everybody does the following...

2 rounds of:

4 x 50 swim at 200 MRS or 400 Free goal pace @ 1:00

  dr-k-dr-choice by 25's @ 2:00

3 x 50 swim at goal pace @ :55 (same stroke & pace as above)

Check HR, then...

25 easy to the far end @ 1:30

1 x 75* race- max effort here!

*will be different in 2nd round (think, MYSTERY SET!)

Warmdown a bit before you help with the lanelines. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!