Friday, January 5, 2024- written for SCY (GMU distance, pm)

You can put on your suit before we get started if you'd rather not change halfway through workout

300 easy choice/200 kick

1:00 rest

3 x 200 @ 3:15- 50 drill/100 swim-kick by 25's/50 skulling

3 x 100 swim/kick by 50's @ 1:30, desc 1-3 to giddyup

Check HR

3 x 75 cruise free br3 or 4/2 @ :55 (or @ 1:05 if needed)

2 x 50 swim at mile gp @ :40 (or @ :45 if needed)

2 x 75- as above

3 x 50 swim gp as above

1 x 75- as above

4 x 50 swim gp as above

Check HR

Go change into your suits

From a dive:

6 x 275 race best average @ 8:00- active recovery between each 275 is encouraged

Warmdown as needed before you get out. Be sure to review your times before you leave, make sure I have them right. REMEMBER, tomorrow morning is early (6:30a) due to the meet here at GMU. Have a great day!