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

After warmup...

5 rounds of:

2 x 100 swim free br3 @ 1:30-

  1- cruise

  2- middle 50 NO FREE

1 x 125 swim free race- add up times for 625 total; goal is to be faster over 625 yds than 650 yards of your mile goal pace.

Check HR after each round. After last round, finish up with...

1 x 800 pull free w/shnorkel & choice equip, ASCEND by 200's- hand touch at every 200, okay.

Warmdown any more if you need to. Be good hosts this weekend to the recruits, let us know if you need anything. Be sure they see you doing HOMEWORK. Just saying...

Tomorrow it's yoga at 8a and swim at 9a. Have a great day!