Tuesday, June 30, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins-

2 x 300 @ :10 rest-

  25 breast pull free kick drill

  25 choice drill

   Hand Touch...

  25 max effort udk, one breath only if absolutely necessary!

Check HR, then everybody together...

12 x 25 in 3's-

  1-2, choice drill in MRS (no free) @ :35

  #3, fly pull free kick drill @ :35, lift & drop your head in one motion to breathe

Check HR after #12, then take fins off and get right into...

100 dr-k-dr-skulling by 25's

1:00 rest

3 times through:

  3 x 50 swim strong & even free br3 or 4/2 @ :40 (Rd1 can be @ :45)

  3 x 75-

   1) 50 swim free/25 swim MRS no free build @ 1:10

   2) swim all free br3 or 4/2 @ 1:00, go 50 long & strong/25 add big kick

   3) 25 race pace in MRS no free/50 swim free big kick @ 1:10

  1 x 125 swim free br3 or 4/2, get time & desc from round to round-

    Rd1, go 75 long & strong/50 add big fat kick

    Rd2, go 50/75

    Rd3, go 25/100- let 'er rip!

Check HR after each round

3 rounds of:

  2 x 25 drill in MRS @ :40

  1 x 50 swim in MRS (same as 25's drill) @ 1:20-

   25 build/get out/25 FAD at race pace

  3 x 50 swim at 200 goal pace in MRS @ 1:00* (*@ :55 in Rd2, @ :50 in Rd3)

  1 x 100 swim free @ 2:00-

   go 50 smooth/50 add big fat kick

  No rest between rounds

After 3rd round...

1 x 300- 200 pull w/shnorkel & choice equip, then 100 drill/choice by 25's in MRS

1:00 rest

Finish up with...

AMRAP-

 100 swim free br3 or 4/2 @ 1:25 (75/25)

  2 x 50 swim at 200 goal pace in MRS @ :50 (same stroke as previous set)

  1 x 25 swim MRS faster than pace, get time, then right into...

  1 x 25 easy choice

  Check HR, 1:00 rest between rounds

At 8:28a, warmdown with a 150 (go drill/choice by 25's). Be sure to wear your sunscreen if you have to be outside today, and have your water bottle with you throughout the day. Tomorrow we're outdoors at Alameda, get excited for the opportunity to train LCM. Have a great day!