Tuesday, July 9, 2024- written for SCM (outside @ CCF)

1 x 600- 300/200/100

1:00 rest

3 times through:

2 x 50* drill/kick by 25's @ 1:05- fast udk for 10m off turn

These 25's are starting from a "deadman's float" just off the wall (no pushoff or udk):

  2 x 25 @ :50- superhero kick (free) on surface for :06, then ra2 la2 free drill

1 x 100 swim/kick by 50's (kick w/bds)- the 50 swim is 25 MRS (no free)/free by 25's

Get time for the 100 and desc 1-3, check HR after each round

1:00 rest between rounds

*the drill on the 50's is always MRS (no free)

9 x 100 in 3 sets of 3 as follows:

1-2 are 75/25-

    75 swim free/MRS/free by 25's @ 1:20- build the MRS 25 to a race pace turn & breakout

    25- swim MRS (same stroke as 2nd 25 above) MAX EFFORT @ :40

#3- swim 50 long & strong, then add kick for 2nd 50 & change gears (br3 or 4/2) @ 1:30, get time

Check HR after #9, then 50 easy

The water is very warm today, so we're going a different set than I had originally planned (original set listed at the bottom):

AMRAP-

16 x 25 @ :45-

odds, 15m race 10m easy choice

evens, all swim MAX EFFORT

Check HR after #16, then 25 easy...

1:00 rest

MYSTERY SET

After the 1st round the MYSTERY SET was a single 50 race from a dive (same stroke as 25's)

After the 2nd round the MYSTERY SET was a 75 race from a dive, your choice of stroke (IM, ok)

Original options for today:

DISTANCE-

6 x 300 swim free br3 or 4/2- all strong & even, hold faster avg by 2's (go 2 @ 4:40/4:25/4:10)

4 x 100 swim best avg @ 2:30

6 x 300 swim free br3 or 4/2 desc 1-5 to giddyup @ 4:40 (start @ :20); #6 is easy choice @ 6:00

1 x 400 race for time MAX EFFORT

Check HR & warmdown easy for 8-10 mins

STROKE GROUP-

AMRAP:

5 x 50 race at 2nd 50 split of 100 goal time @ 1:10

75 dr-k-dr by 25's @ 2:30

75 MAX EFFORT (diff by round)-

1st round, 50/:10r/25

2nd round, straight 75 race for time

3rd round, 25/:10r/50

Check HR after each round, then 100 easy choice

1:00 rest between rounds

Warmdown a bit before you get out. Try not to be outside too much in this heat- and stay well hydrated. Tomorrow morning back at the StJ (7:30a). Have a great day!