Tuesday, April 18, 2023- written for SCY (GMU- Sprint Group)

After drylands w/JG...

300 easy loosen up

200 choice kick

With fins, 2 rounds of:

3 x 25 choice drill @ :35/1 x 25 fast lungbuster @ :20

3 x 25 kick on back fast UDK @ :30/1 x 25 fast lungbuster @ :15

3 x 25 swim desc 1-3 @ :30/1 x 25 fast lungbuster @ :10

:30 extra rest, then...

After 1st round, 6 x 50 kick @ :40 w/fins & boards, or 6 x 50 swim choice strong & even @ :40

After 2nd round, 3 x 200 @ 3:00 as follows:

1- 150 drill/50 swim fast turn

2- 100 drill/kick by 25's, 100 swim (50 @ 200 setup, 50 giddyup)

3- 50 choice drill or kick/150 swim- desc 3 x 50 to what you can; hand touch at 150 to get time on last 50

Check HR, then 50 easy

Finish up with...

AMRAP:

4 x 25 @ :40- "jungle sprints" 

no udk's push off & race a teammate to midpool/bckwd ss/kick free head out to the end

After #4, put fins on for...

1 x 50 race, LUNGBUSTER/swim by 25's, goal is faster than 50 scy best time

50 easy between round, change strokes if you'd like

200 easy warmdown before you get out. Go to class & have a great day!