Tuesday, January 2, 2024- written for SCY (GMU- 500 group)

After drylands and warmup with the group...

3 rounds of:

2 x 150 swim free br3 or 4/2 @ 1:50 (@ 2:00 if needed)- go 75 long & strong, 75 add kick & go

3* x 50 swim at 500 goal pace @ :40 (@ :45 if needed)

1 x 75 swim faster than goal pace- finishing speed here! Get time & check HR, then...

25 easy choice @ 1:30

No extra rest between rounds

*go 5 x 50 goal pace in 2nd round, and 7 x 50 goal pace in 3rd round

With fins, until 2:30p, AMRAP of...

4 x 25 swim fast fly @ :35- except #3 is fast udk on stomach @ :20

2 x 150 swim free or back @ 2:30, desc 1-2 to max effort

No extra rest between rounds

Warmdown as needed. Regular Wednesday schedule for tomorrow. Have a great day!