Friday Morning, January 6, 2023- written for SCY

For anybody racing in the Distance Meet this weekend:

Meet Warmup, then...

Two options:

Speed Set 

(16 x 50 @ 1:30 in sets of 4-

1- 20y swim fast/30y drill

2- 30y swim fast/20y drill

3- all swim fast

4- all drill)

Change strokes after every round of 4 x 50

300 easy drill/choice by 50's, then finish up with 24 x 25 @ :40 in sets of 4 (the usual)

Warmdown a bit before you get out

OR...

Pace Set

16 x 75 in sets of 4

1-4, swim free @ 1:00, desc 1-3 to legit effort, then #4 is drill

:30 rest

5-16 @ 1:10, 3 swim at Goal Pace, 1 easy @ 1:20

Check HR after 3rd 75 in each round

300 easy drill/choice by 50's after #16

For anybody NOT racing this weekend, go your Meet Warmup, then...

3 x 300 swim free br3 or back @ 3:50 (or @ 4:15 if needed), smooth & strong, make interval

3 x 250 swim same stroke as 300's desc 1-3 to FAST @ same interval you went the 300's on

3 x 200 swim free br3 or back @ 2:35 (or @ 2:50), smooth & strong, make interval

3 x 150 swim same stroke as 200's desc 1-3 to FAST @ same interval as 200's

3 x 100 swim free br3 or back @ 1:10 (or @ 1:20), hustle to make the interval

:30 rest, check HR

6 x 50 swim all FAST @ 1:00

Check HR again, then warmdown (active recovery for 12 minutes), check HR again 

Make sure your legs are feeling loose before you get out. Again, be sure to check your email morning and night for any schedule updates. GMU is still uncertain as to when the repairs will be completed, so we'll have a rather chaotic schedule at least into next week. Thanks for your patience and commitment to your swimming as we take things day-by-day.