Saturday, January 27, 2024- written for SCY (special schedule @ the StJ due to GMU meet today at GMU)

1 x 600- 300/200/100

1:00 rest

8 x 100 @ 1:45-

odds, 25 dolph kick w/bds, 75 IM drill (25 of each fly, back & breast)

evens, 75 swim IM (no free), last 25 kick free/bds- get time & desc 1-4

1:00 rest, check HR, then...

All 50's IM @ :50 focusing on fast turns; all 50's free @ :40 long & strong...

3 x 50 swim IM order by 25's @ :50, fast turns

1 x 50 swim long & strong free br3 or 4/2 @ :40

3 x 50 IM/2 x 50 free

3 x 50 IM/3 x 50 free

:30 rest after last 50 free, then...

1 x 100 swim IM fast for time, get time & HR

1:00 rest

3 times through:

4 x 25 @ :35 in 4th best stroke (no free)-

odds are drill

evens are swim build to fast

2 x 75 @ 1:10- 25 kick w/bds, 50 swim free br3 or 4/2

1 x 50 @ 1:00- swim/kick by 25's in 4th best stroke (same stroke as 25's), this is fast

No rest between rounds, check HR after each 50

:30 rest after 3rd round, then right into...

3 x 200 IM @ 3:30 as follows:

*no free

*whatever stroke they worked on as their "4th best stroke" in the previous set is a 100 in these 3 x 200's, done as swim/drill by 25's (swim 25 is build to fast)

*so, if your 4th best stroke is fly, then the 3 x 200 look like this:

100 fly swim/drill by 25's, build the swim to fast turn

50 back

50 breast

Check HR after #3, then easy 25 to the start end...

Finish up with...

1 x 175 swim IM for time (skip last 25 free)- goal is to be FASTER than double your time from the 100 IM earlier in the workout

Warmdown as needed before you get out. Remember, workout tomorrow is at GMU, 9:30a-11a. Enjoy your time off this weekend, but use that time wisely. Have a great day!