Monday, July 15, 2024- written for LCM @ StJ

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

2 x 100 @ 2:00-

  25 drill/fwd ss/25 streamlined "alligator" kick/25 fast udk/25 swim fast

1 x out & back to 20m- fast udk/fwd ss/then SYFO (sprint your face off!) @ 1:30

No rest between rounds

Go free/no free/choice by round

After 3rd round, check HR then take fins off and go an easy 100 (drill/choice by 50's)

1:00 rest

3 rounds:

2 x 150 swim free br3 or 4/2 @ 2:20- go long & smooth/build/giddyup the kick by 50's

1 x 50 choice drill (mrs) @ 1:30- nothing sloppy, be deliberate

4 x 50 swim at 200 gp @ 1:10 (go 400 free or mile gp if racing those events this weekend)

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

After 3rd round, back down to the start end.

Finish up with...

BROKEN 100 from a dive: 50 from a dive/:15 rest/50 from a push- max effort here!

Warmdown a bit before you get out. Wear your sunscreen and stay well hydrated today- and think about your races this weekend. Tomorrow at CCF (but NO WORKOUT on Thursday at CCF). Have a great day!