Sunday, January 8, 2023- written for SCY (at St. James)

1 x 600- 300/200/100

1:00 rest

16 x 50 in sets of 4:

1-4, kick desc @ :55

5-8, swim free br3 desc @ :45

9-12, kick @ :50

13-16, swim strong & even @ :40

Check HR

9 x 250 as follows:

1-2, swim free br3 @ 3:20/3:40, desc 1-2

#3- swim IM (200 IM, 50 kick w/bds)- get time, all @ 4:00

4-5, pull free w/shnrkel & choice equip @ 3:30/3:45, desc 1-2

#6- swim IM as above, faster, @ 4:00

7-8, your choice pull or swim, but on original intervals of 3:20/3:40

#9- swim IM as above, fastest of the 3 x 250

Check HR, then 50 easy

1:00 rest

With boards, until 11a, all kick is fast...

1 x 50 easy choice @ 1:00

1 x 50 kick @ :50

1 x 50 easy choice @ 1:00

2 x 50 kick @ :50

1 x 50 easy choice @ 1:00

3 x 50 kick @ :50

1 x 50 easy choice @ 1:00

1 x 100 kick FAST for time @ 2:00

Change kick from round to round if you'd like

Warmdown a bit before you get out. Make sure you're ready for the week ahead at school; remember we're up at Spring Hill Rec Center tomorrow morning. Check your email tomorrow afternoon for Tuesday's workout schedule & location. Have a great day!