Thursday, December 8, 2022- written for SCY (GMU Distance)

300/200

1:00 rest

3 rounds:

4 x 50 drill/kick by 25's @ :50, build the kick

1 x 100 swim/kick @ 1:20 (go 75 sw/25k in 1st round, then 50/50, then 25 sw/75k in 3rd round)

No rest between rounds

6 x 75 swim/k- your choice on 25/50, 25/25/25, or 50/25- but 1 x 25 is NO FREE

Go @ 1:10/1:05/1:00/:55/:50/:45 by 75; if you miss the interval, switch to all free & finish the set

Check HR, then 1:00 rest

3 x 200 swim free @ 2:20/1 x 300 swim free @ 3:20- check HR, 1 x 50 easy

3 x 300 @ 3:30/1 x 400 @ 4:30, check HR & 1 x 50 easy

3 x 400 @ 4:40/1 x 500 @ 5:30, check HR & 1 x 50 easy

3 x 500 @ 5:50/1 x 600 swim for time (instead, went 5 x 100 swim @ 1:10, then 600 for time)

Warmdown a bit before you get out. Hope your exams are going well. Have a great day!