Tuesday, August 13, 2024- written for SC (whatever pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup (20 minutes of stroke drills, kicking and skulling)...

Pick one stroke for the following:

14 x 50 @ :10 rest as follows-

odds, stroke drill- be deliberate, nothing sloppy

evens, swim/kick by 25's- descend 1-7

Check HR after #14, then continue right into...

8 x 75 @ :15 rest-

odds, 25 kick w/boards, 50 kick on back (focus on UDK's to 10yds)

evens, kick fast IM order by 25's dolph kick/free kick/breast kick, with boards

Check HR, then continue right into...

7 x 150 @ :20 rest-

odds, swim free br3 or 4/2 (can be backstroke if you'd like, but all four 150's are backstroke), desc 1-4

evens- drill/swim by 25's in 4th best stroke, NO FREE

Check HR

100 easy drill/kick by 25's before you get out. Enjoy the last few days of your Summer vacation. Be sure you've thought about your goals for the SCY season. Have a great day!