Thursday, June 26, 2025- written for SCM @ Lakeview (special schedule for Sr Prep @ 6:30a)

1 x 600- 300/200/100

1:00 rest

With fins, 

  8 x 75 @ 1:25 in 2 sets of 4-

  1-3, go dolph kick on side/breast pull free kick/choice drill by 25's

  #4, go 2 dolphin kicks 1 pull breaststroke (w/flip turns), desc 25's 1-3

Check HR after #4 & 8; fins off after #8 & get right into...

100 drill/kick/drill/skulling by 25's

1:00 rest

18 x 50 in sets of 6-

  1-6, odds swim back/breast by 25's @ 1:00

         evens swim breast/free by 25's @ :50

  7-12, swim all free br3 or 4/2; go odds @ :50/evens @ :45, hold faster avg by 2's

  :30 rest

  13-18, all swim breast/free by 25's; go 1-3 @ :50 (hustle), 4-6 @ 1:00 desc to fast

Check HR/50 easy

1:00 rest

12 x 100 odds & evens as follows*:

  odds @ 1:30- swim smooth free br3 or 4/2, except 3rd 25 is swim breaststroke

  evens @ 1:50- go swim/kick by 25's, 1st 50 is breaststroke/2nd 50 is free; desc 1-6 to fast

Check HR after #12/50 easy

*Go @ 1:35/1:55 if necessary

1:00 rest

Finish up with, in heats:

  50 race breaststroke for time! Race somebody your speed

Warmdown a bit before you get out. Stay well hydrated today and wear your sunscreen if you have to be outside. Remember, NO WORKOUT ON SUNDAY, we have the meet (at Audrey Moore, NOT Franconia). Get excited to race this weekend, have a great day!