Thursday, January 25, 2024- written for SCY

1 x 600- 300/200/100

1:00 rest

2 times through:

3 x 75 dr-k-dr by 25's @ 1:10*

1 x 125 alternate sw-k by 25's @ 2:10- desc 25's swim

One round free, 2nd round no free (*75's @ 1:15 in 2nd round)

3 rounds:

2 x 100 @ 1:40- 25 kw/bds/50 swim fast turn/25 kw/bds (same stroke for both 100's)

2* x 50 @ :50 swim/kick by 25's (same stroke as 100's above), desc 1-2; 

No rest between rounds

*add 1 x 50 per round, desc 50's each round

3rd round NO FREE

Check HR after 3rd round, then get right into...

150 dr-skulling by 25's

1:00 rest

STROKE GROUP-

AMRAP...

75 swim free br3 or 4/2 @ :55 (JMI)

3 x 25 swim max effort @ :40- get avg time for 25's

75 dr-k-dr by 25's @ 1:30- same stroke as 25's

3 x 25 swim max effort @ :10 rest (same stroke as 1st set of 25)- can you hold the same avg? Within .01? Within 1.5 seconds?

1:00 rest after each round, out & back easy if you'd like

After every 3rd round...

BROKEN 100: 25/50/25, all @ :10 rest

DISTANCE-

AMRAP...

300 swim free br3 or 4/2 @ 4:30- desc 100's 1-3 (cruise/build/go by 100's), get time

5 x 50 swim at mile gp @ :45, check HR after #5

50 easy choice @ 1:30

1 x 75 swim FTP- get time & HR, then 25 easy, all @ 2:30

No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today, get excited to race next weekend at our meet. Have a great day!