Sunday, December 24, 2023- written for SCY @ StJ (including PW's national group)

1 x 600- 300/200/100

1:00 rest

(PW's national group scroll down past 1st workout)

With fins, in sets of 6:

25's drill choice @ :35

25's choice drill no free @ :30

25's alternate swim (build) and kick (udk) @ :35

Fins off, go 150 drill/kick on back by 25's

Big IM set...

3 x 75 IM @ 1:20- 25 dolph kick w/bds, then 50 swim fly/back by 25's, desc 1-3

1 x 125 swim FAST IM @ 3:00 (50 swim fly)

3 x 75 IM @ 1:20- 25 free kick w/bds, then 50 swim back/breast by 25's, desc 1-3

1 x 125 swim FAST IM (50 backstroke) @ 3:00

3 x 75 IM @ 1:20- 25 breast kick w/bds, then 50 swim breast/free by 25's, desc 1-3

1 x 125 swim FAST IM @ 3:00 (50 breast)

6 x 50 @ 1:05, swim/kick by 25's choice- but fast turns

:30 rest, then...

1 x 175 race IM (skip last 25 free), goal is faster than your 200 IM goal time

PW's national group:

After your warmup, get into...

One time through (descending swims w/fins and 25's partner kick withOUT fins, all fast):

3 x 150 swim free desc 1-3 @ 2:40 (w/fins)

8 x 25 partner kick w/bds- odds dolph kick @ :35, evens free kick @ :25

3 x 100 swim in MRS w/fins desc 1-3 @ 2:00 (last 25 is udk)

8 x 25 partner kick w/bds- odds are breast kick @ :35, evens are free kick @ :25

3 x 75 swim IM desc 1-3 @ 1:30 (breast w/dolph kick)

8 x 25 partner kick w/bds- odds choice @ :35, evens no free @ :25

5 x 50 @ 1:20 25 swim/25 lungbuster (udk), desc 1-3 and 4-5

Warmdown as needed before you get out. Remember, no workout tomorrow or Tuesday, see you back at GMU on Wednesday Morning at 9:30a. Enjoy your time off and be grateful for all the nice things you get. Have a great day!