Friday, January 20, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

STROKE GROUP-

5 rounds of:

1 x 75 race from a dive, get time

8* minutes active recovery, keep it moving

3 x 25 swim fast @ :10 rest, goal is to add up to faster than the 75

*The active recovery gets shorter from round to round (6 mins after 2nd set, then 4 mins after 3rd, then 2 mins after 4th round; after the 5th round we'll get right into the 3 x 25)

DISTANCE-

After your Meet Warmup, plus whatever else you need to be ready, get into...

30 x 50 in sets of 3:

2 swim at GP @ :45 (keep track of avg time)

1 easy choice @ 1:00

Check HR, then 200 easy drill/choice by 50's, figure out time for 300 (avg time x 6)

4:00 rest

4 x 75 swim fast @ :20 rest- how close can you come to 300 time from 50's above

Check HR, then 200 drill/choice by 50's

4:00 rest

3 x 100 swim fast @ :30 rest- can you be as fast/faster than 75's?

Check HR, then 200 drill/choice by 50's

4:00 rest

Finish up with...

6 x 50 swim @ :10 rest- how close can you come to your avg 50 time from 30 x 50???

Check HR, warmdown as needed.

Warmdown a bit before you get out. Do an excellent job in school today, and remember NO WORKOUT at the St. James this weekend. Have a great day!