Thursday, November 16, 2023- written for SCY (on your own for day before Swim & Rock)

1 x 600- 300/200/100

1:00 rest

You can do the Meet Warmup;

or, the Meet Warmup plus some pace work (18 x 50 @ :55, 2 cruise 1 at 1000 goal pace); 

or, the following:

After 600...

6 rounds of:

2 x 75 @ 1:15- drill/kick/drill by 25's

2 x 50 swim/kick by 25's @ :55 (same stroke as 75's), desc 1-2

No rest between rounds.

Check HR after last round, then...

Finish up with:

16 x 25 @ :40- with or without fins, your choice

The usual in sets of 4

Warmdown as needed and get excited to race this weekend!