Thursday, September 5, 2024- written for SCM (outside at FFX Pool), w/ PW's group

1 x 600- 300/200/100 (PW's group, do your usual Thur w/up, then go down to "PW's group")

1:00 rest

2* rounds of-

With fins:

4 x 25 @ :30- breast pull free kick drill

4 x 75 breast pull w/dolph kick @ 1:20, desc 1-4 and do flip turns

Check HR after each round

*in 2nd round, use paddles if you'd like

Fins off & go 150 choice breast drill/kick on back by 25's

1:00 rest

One time through:

2 x 50 swim s/e free br3 or 4/2 @ :55

1 x 50 swim breast/free by 25's @ :55

1 x 50 swim/kick breast by 25's @ :55- this is FAST

:30 rest, check HR

2 x 50 swim free s/e br3 or 4/2 @ :50

2 x 50 swim breast/free by 25's @ :50

1 x 50 swim/kick fast breaststroke @ :50

:30 rest, check HR

2 x 50 swim free br3 or 4/2 strong & even @ :50

3 x 50 swim breast/free by 25's @ :50- desc 1-3 to what you can

1 x 50 swim/kick breaststroke FAST

Check HR, then 50 easy

1:00 rest

3 x 5:00 swims @ 1:00- keep track of your total yardage in each swim, go further in each swim

50 easy choice, then put fins on

PW's group (after your 900/600 warmup)-

Get time for the 175's free and desc to faster than 200m time...

3x {1 x 75 swim @ 1:10- 25 fly build, 50 back focus on tempo

     {2 x 50 swim strong/even free br3 or 4/2 @ :50, hold faster avg by round

After 3rd round, go right into...

1 x 175 swim free br3 or 4/2- get time, check HR

1:00 rest between rounds, out & back easy if you'd like

3x {1 x 75 swim @ 1:10- 50 backstroke (tempo), 25 breaststroke (kick)

     {2 x 50 swim strong/even free br3 or 4/2 @ :50, hold faster avg by round

After 3rd round, go right into...

1 x 175 swim free br3 or 4/2- get time & check HR, should be faster than 1st 175

1:00 rest, out & back easy if you'd like

 3x {1 x 75 swim @ 1:15- 50 breaststroke, 25 free- strong kick throughout

      {2 x 50 swim strong/even free br3 or 4/2 @ :50, hold faster avg time by round

After 3rd round, get ready...

1 x 175 swim free br3 or 4/2- fastest of the day! Goal is to be faster than your 200m free PB

Check HR, then 50 easy

With fins, everybody together finishes up with:

AMRAP-

75's @ 1:40 (change stroke after 4 x 75)

25 swim build

25 fast udk on stomach

:05 rest

25 swim max effort!

Warmdown a bit before you get out. No lanelines today, but we will have to take them out tomorrow.

Do an excellent job in school today & remember we have our group meeting on Saturday at LG. Have a great day!