Wednesday, June 26, 2024- written for LCM @ StJ (PW's group at 6a)

After your usual Wednesday Morning warmup...

3x:

2 x 50 @ 1:10- 35m stroke drill, 15m fast udk

2 x 100 swim free br3 or 4/2 @ 1:30, desc 1-2 to what you can

1 x 150 sw-k-sw faster by 50's

Check HR after each round

Go free/MRS (no free)/choice by round (for 50's & 150)

Easy back to the start end after 3rd round

In MRS (no free), 2 rounds of:

3 x 50 swim mrs @ :55, desc 1-3 to what you can @ :55

  Check HR, then easy 50 drill

3 x 50 swim at 200 goal pace in mrs (same stroke as 1st 3 x 50) @ 1:05

  Check HR, then easy 50 drill

1 x broken 100 mrs from a dive RACE (:10 rest at the 50)- go in 2 heats

Out & back easy after each round

Change strokes if you'd like after 1st round

If there is time after 2nd round, finish up with partner sprint 25's WITH FINS

If not, warmdown a 200 before you get out. 

Regular schedule back at the Fairfax pool tomorrow (Peter will be running workout). Wear your sunscreen today and stay well hydrated. Have a great day!