Friday, September 15, 2023- written for SCY (GMU distance, am)

1 x 600- 300/200/100

1:00 rest

After warmup (approx 900)...

3 rounds of:

3 x 50 swim at goal pace (mile) @ :55

:15 rest

1 x 75 swim faster than goal pace, start from the flags ("dead start")

Check HR, 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in class today & be hospitable with the recruits. Have a great day!