Tuesday, August 6, 2024- written for SC (any pool you can get into)

1 x 600- 300/200/100

1:00 rest

After your warmup... (20-25 minutes of drilling & strokework)...

2 rounds of:

4 x 50 swim/kick by 25's (freestyle) @ :10 rest, desc 1-4 to what you can

6 x 25 kick w/boards @ :10 rest-

    odds- 1/2 fast 1/2 easy, evens all FAST

4 x 50 swim/kick by 25's in MRS (no free) @ :10 rest, desc 1-4 to what you can

6 x 25 @ :10 rest as follows:

    10y fast udk (choice, on back, side or stomach), then breakout & swim max effort to the end

:30 rest after #6...

1 x 50 kick max effort for time

Check HR, then 1:00 rest between rounds

After 2nd round, finish up with...

6 x 200 as follows, all @ :20 rest-

odds, swim 100 IM, 50 kick fast on back, 50 swim 4th best stroke FAST (no free)

evens, all kick: 100 IM w/boards (3rd 50 is swim MRS race pace turn), last 50 kick free w/bds FAST 

Check HR after even 200's

Warmdown a bit before you get out. Wear your sunscreen today and stay hydrated. Next workout will be posted Thursday or Friday as I'm traveling out of the country today. Tave a great day!