Monday, October 14, 2024- written for SCM (outdoors at CCF) Sr Blue & Sr Prep w/Jackson & EC

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20-

1-4, 50 drill/25 kick on back

5-8, kick/drill/kick faster by 25's

Check HR, then 50 easy

1:00 rest

6 x 100 @ 1:35 (or @ 1:45)-

1- 25 swim MRS build/50 swim smooth & strong free/25 kick fast

2- 50 swim MRS (25 build/25 race)/25 swim smooth & strong free/25 kick fast

3- 75 swim IM/25 kick fast on back

Check HR after #6, then...

50 easy

3 rounds of:

6 x 25 partner kick @ :40- odds dolph kick/evens choice

1 x 200 @ 4:00- 75 swim MRS/50 kick fast/75 swim IM

1 x 200, broken:

  75 kick fast for time @ 1:20, get time

  50 swim at 2nd gear @ :50

  75 kick fast- be within :02 of 1st 75 time

50 easy @ 2:00

6 x 50 as follows-

  odds- kick on back @ 1:00

  evens- kick fast w/boards @ 1:00, except #4 is swim free br3 or 4/2 @ :45

1 x 200 @ 4:00- 75 swim MRS/50 kick fast/75 swim IM

1 x 200, broken: as above (75k/50 swim 2nd gear @ :50/75k)

Check HR, then 50 easy between rounds

Warmdown a bit before you get out and remember, we're outdoors here at CCF (one last time, hopefully) tomorrow afternoon at 5:15p. Make sure you're ready for the week ahead at school & have a great day!