Friday, October 6, 2023- written for SCY

Meet Warmup, then...

With fins, 

Fly drilling (2 sets of 25's)

6 x 25 swim fly odds (build) and evens (max effort)

Take fins off

200 swim fly/choice drill by 25's

1:00 rest

RACE DAY!!

DISTANCE-

3 x 5 minute swims @ 1:00 rest- keep track of yardage, increase total 1-3

SPRINT/IM-

3 rounds of:

100 race IM from a dive, get time* (in heats)

100 race swim/kick by 50's freestyle, get time* (in heats)

8-10 mins active recovery between rounds

*your two times should add up to faster than your 200 IM goal time for this year

Warmdown a bit before you get out. Make sure you know about the schedule change for tomorrow's workout. Have a great day!