Friday, January 6, 2023- written for SCY (at Audrey Moore, PM)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 25 kick w/bds build, 50 drill

4 x 75 @ 1:10- 25 kick w/bds FAST, 50 swim fast turn (2nd 25, no free)

3 x 200 @ 3:00- 150 swim/kick by 25's (same stroke) desc 50's 1-3, last 50 kick w/bds all fast

Check HR, then 1:00 rest

4* rounds of:

2 x 100 swim free br3, but last 25 no free @ 1:35 (or @ 1:40), desc 1-2

1 x 100 swim 25 fly, 75 free br3 @ 1:15 (or @ 1:20)- swim strong to make interval

:30 rest, then everybody together:

1 x 75 kick FAST for time with boards

Check HR then easy back to the starting end

* intervals on all the 100's gets :05 faster per round

After 4th round...

1 x 150 drill/choice by 25's

Check HR again, then 1:00 rest

Finish up with...

8 x 175 swim IM (skip last 25 free), all @ 2:40 (or @ 3:00), straight descend 1-8

Warmdown a bit before you get out. Be sure to follow the emails for updates on workouts over the weekend. Good luck to everybody racing at the Distance Meet this weekend. Have a great day!