Monday, July 13, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

12 x 75 in sets of 3 (2/1)-

  1-2, drill/kick/drill by 25's @ 1:20

  #3 also @ 1:20, go kick/swim perfect/kick by 25's

  Check HR after #12

  Go 3 free, 3 no free, 3 free, 3 choice

  1:00 rest after #12, then...

Swimdown from the meet:

All @ 2:00 rest-

  20 min swim (change strokes by 300's if you'd like)

  12 min pull w/shnorkel (w/paddles if you'd like, go 200 w/paddles, then 200 no paddles)

  10 min kick, go 100 on back (focus on udk's), 50 w/boards

  Check HR

AMRAP-

  150 kick @ 3:00, go on back/wboards/on back by 50's, go smooth/fast by 25's

  6 x 25 partner kick @ :40, go 2 wboards/2 on back/2 wboards- all race!

  4 x 50* swim free br3 or 4/2 @ :45, all strong & even, hold faster avg by round

  *50's are swim IM order by 25's @ :50 in even rounds, fast turns

  Check HR after each round, then 1:00 rest

Be sure to do your "Best/Least-best/Differently or Better" talk with me about the meet before you go. Thank your parents for getting you to workout this morning & get excited to race at the LSC meet next weekend. Have a great day!