Friday, October 11, 2024- written for SCM (outdoors @ CCF)- Sr Blue/Sr Prep with Jackson & EC

Another cool morning, we'll modify our Race Day set to keep things moving...

600- 300/200/100

With fins:

6 x 75 @ 1:15- drill/kick/drill by 25's, go 3 free and 3 MRS, no free

1:00 rest, take fins off

4 x 250 swim @ 3:45, desc 1-4 to what you can as follows:

  25 swim fly/200 swim free br3 or 4&2/25 kick on back

4 x 200 @ 3:30- 100 swim IM/100 kick on back, desc 1-4 to something legit

4 x 150 swim free br3 or 4/2 @ 2:15- straight swim, desc to giddyup!

Check HR, put fins on

8 x 75 @ 1:30 swim desc 1-4 free and 5-8 no free; #4&8 are recklessly fast- take a chance here!

Check HR

Warmdown a bit before you get out. Hustle out of here and make sure you have all your equipment. Do an excellent job in school today & remember that we are here (CCF) tomorrow morning at 10:30a, then OFF on Sunday. Watch your email for an update on next week's schedule. Have a great day!