Wednesday, June 3, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

All @ :15 rest...

  250- go odd 50's drill/even 50's kick on back

  250- go odd 50's kick wbds desc 1-3/even 50's swim-drill by 25's in MRS

  250- go odd 50's swim choice desc 1-3/even 50's swim-kick by 25's in 4th best stroke

Check HR

With fins,

  8 x 75 @ 1:30- go drill/swim build/kick free on back arms pointed UP, by 25's

   go 1-4 choice, then 5-8 no free

Check HR/fins off, then get right into...

150 choice kick on back/easy skulling by 25's

1:00 rest

3 times through:

  2 x 50 swim @ :50 (:55)- go 4th best stroke build/free by 25's

  1 x 50 swim free br3 or 4/2 @ :35 (:40)

  1 x 50 kick max effort w/boards @ 1:00

  3 x 100 @ 1:25 (1:35) as follows-

   1) 25 swim 4th best stroke/75 free smooth & long

   2) 75 choice/25 kick fast on back (focus on udk's)

   3) swim free or back, go 50 long & strong/50 add big kick & giddyup

Check HR after each round, then out & back easy

1 x 450 pull with choice equip- go 50 smooth/50 move/50 ra2 la2 drill

Check HR

Warmdown with a 150 choice/drill by 25's. Thank your parents for getting you to workout today & make sure you've done your "Best/Least-best/Differently or Better" talk about your swims from the meet. Remember, we still have regular workout on Friday (here at SVHS) then we start outside at Alameda on Saturday Morning (8-10a). Have a great day!