Monday, July 14, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With fins, 4x:

  2 x 50 drill @ 1:00, last 15m fast udk

  2 x out & backs @ :45- go fast udk to 15m/fwd ss//swim back max effort

No rest between round

Go 2 rds free/2 rds no free

Check HR after last round, then fins off/100 easy choice

9 x 100 in sets of 3-

  1st 50, 35m swim smooth free/15m fast udk

  2nd 50 35m swim free add big kick/15m swim fast MRS (no free)

Two options: 

Go 1 each @ 1:45/1:35/1:25 (3x through);

  OR...

Go 3 each @ 1:45/1:35/1:25 (big street cred if you can rip off 3 x 100 @ 1:25 as above

Check HR, then 100 easy

1:00 rest

With boards, 5 rounds of:

  4 x out & backs @ 1:00-

   odds, kick wbds fast/fwd ss/fast udk back to the wall

   evens, fast udk/fwd ss/kick fast wbds back to the wall

  1* x 50 kick max effort w/bds @ 1:30, get time

  *in 3rd & 5th round, 2 x 50 kick w/bds @ :15 rest, can you get to your 50 time (rds 1/2), + :03?

Rds 1-3 are free; rds 4-5 are your choice

1:00 rest between rounds

With fins, finish up with...

AMRAP-

  4 x 25 @ :40, odds max effort/evens build to fast finish

  1 x 40 out/back @ 1:00 (go past 15m buoy): max swim/fwd ss/fast udk

  Go odd rounds free, even rounds no free (can be diff stroke in even rds)

No extra rest between rounds

Warmdown a bit before you get out. Get excited to race this weekend and be sure to wear your sunscreen & stay hydrated throughout the week. Have a great day!