Tuesday, January 9, 2024- written for SCY (GMU 500 group, pm)

After drylands...

300 easy choice

200 kick

1:00 rest

2x:

150 @ 2:30- kick/drill by 25's

3 x 75 @ 1:10- 25 kick w/bds, 50 swim desc 1-3

No rest between rounds; go free/no free by round

1:00 rest after 2nd round, check HR

2 rounds:

1 x 100 sw/k by 50's, your choice @ 1:30

2 x 75 cruise free br3 or 4/2 @ :55, last 25 is w/overkick

2 x 100 sw/k by 50's, no free @ 1:30, desc 1-2 to what you can

1 x 75 swim fast free br3 or 4/2 @ 1:40- get time

No extra rest between rounds, get HR after each 75

All goal pace is 500 pace...

2x:

  {1 x 150 swim free @ 2:00- 75 long & strong, 75 add kick & change gears

  {3 x 50 swim "200 set up" free @ :40 (these are at gp in 2nd round)

  After 2nd rd, right into...

1 x 125 @ 2:00 swim giddyup free- race here!

Check HR after 125, but stay on the 2:00...

2x:

 {1 x 150 swim free @ 2:00- as above

 {3 x 50 swim at gp @ :40

 After 2nd rd, right into...

1 x 125 @ 2:00 swim free- finishing speed here!

Check HR after 125, but stay on the 2:00

2x:

 {1 x 150 swim free @ 2:00- as above

 {3 x 50 swim at gp @ :40 (these are gp minus :01 in 2nd rd)

 After 2nd rd, right into...

1 x 125 race free- finishing speed here!

Check HR

Warmdown as needed before you get out. Remember, tomorrow morning's lift will be here at the AFC. Have a great day!