Tuesday, January 23, 2024- written for SCY (GMU- 500 group, pm)

After drylands...

300/200

1:00 rest

3 rounds of:

2 x 100 @ 1:30- drill/50 swim fast turn/drill

4* x 25 swim fast @ :30/:25/:20/:15 by 25

Same stroke for 100's & 25's

Go free/no free/choice by round

3rd rd the 25's are kick w/bds @ :35/:30/:25/:20- all fast

Check HR after 3rd rd, then 1:00 rest

300 swim IM (3 x 100 IM), desc 1-3 to what you can

Right into...

200- drill/50 swim fast turn/skulling (2x), your choice of stroke

Check HR, then 1:00 rest

4 rounds of:

75 cruise free br3 or 4/2 @ :55/1:05

3* x 50 swim at 500 gp @ :40/:45

25 jungle swim- everybody goes together, race your teammates!

Check HR, then out & back easy between rounds

*2nd rd go 5 x 50

3rd rd go 7 x 50

4th rd go 5 x 50 @ :10 rest, get time

After 4th rd...

MYSTERY SET-

Today we went 2 x 125 race free @ :30 rest (one group at a time), should be faster than half your 500 goal time

Warmdown as needed before you get out. Regular lift at the Field House tomorrow morning, then swim here at AFC. Have a great day!