Friday Afternoon, December 16, 2022- written for SCY (GMU Distance/PM)

4-2-2-2

1:00 rest

16 x 50 in sets of 4:

1-4, kick @ :55

5-8, swim/kick by 25's @ :50

9-12, swim free @ :45 desc to what you can

13-16, swim free @ :40- even/hold (should hold what you swam on #12)

Check HR, then 1:00 rest

30 x 100 swim @ GP @ 1:15/1:20, keep track of avg time

Check HR

Warmdown with a 600 (w/fins), 25 choice/75 kick- alt kick on back/wbds by 100's

Tomorrow morning LCM at 8a. Have a great day!