Friday Morning, December 1, 2023- written for SCY (including PW's national group)

Meet Warmup, then...

RACE DAY!!

PW's national group, scroll to the bottom...

Everybody else, after "Meet Warmup,"

With fins:

15 x 25 in sets of 5-

1-2, fly pull free kick fly drill @ :35

#3- swim fly build to RACE PACE @ :35
#4- swim FAST FLY @ :20

#5- fast udk on stomach, @ 1:00

 No rest between rounds of 5, check HR after #15, then come back down to the starting end

Take fins off

DISTANCE-

8 x 50 swim at mile gp @ :50- keep track of avg time

1 x 400- pull w/shnorkel & choice equip/choice drill (by 200's)

8 x 50 swim at mile gp @ :10 rest- keep track of your avg time

Check HR

3 x 175 swim @ 3:00 desc 1-3 to giddyup! (goal is to be faster than 200 free goal time)

Check HR again & warmdown as needed

STROKE GROUP-

4 x broken 100's as follows (5-6 mins active recovery after each 100):
1- 75 swim fast/:10 rest/25 swim fast

2- 50/50

3- 25/75

4- 4 x 25 swim fast @ :10 rest

Check HR after each 100; warmdown as needed after 4 x 25 broken 100

PW's national group:

After your Meet Warmup-

3 rounds of:

1 x 100 in MRS @ 2:00- kick/50 drill/kick- focus on 4 fast udk's on the 25's kick

3 x 50 in MRS @ :50 as follows:

   1- swim at 200 setup

   2- swim at 200 goal pace

   3- swim faster than 200 goal pace

1 x 100 @ 2:30- as above, but with an extra :30 rest

BROKEN 100's swim (all @ :10 rest):

Rd1, 25/50/25

Rd2- 50/25/25

Rd3- 25/25/50

Check HR after each broken 100, then get right into a 50 easy

1:00 rest between rounds

Finish up with...

9 x 150 swim w/fins @ 2:40- desc 1-3's to all out fast- race your teammates here & go something fast!

Change stroke by rounds of 3

Warmdown as needed and remember to check your email this afternoon- Heather will send out the workout schedule for this weekend later this afternoon. Do an excellent job in school & get excited to race next weekend at Sport Fair. Have a great day!