Friday, February 16, 2024- written for SCY (GMU distance, PM)

300/200

1:00 rest

4 x 100 @ 1:40- 50 favorite free drill, 50 kick (desc kick 1-4)

8 x 50 @ :45 (:50)- swim/kick by 25's desc 1-4 free, and 5-8 no free

2 x 300 @ :20 rest- desc 100's 1-3 and get time; desc 2nd 300 to faster

Check HR

3x:

2 x 50 @ :55 swim desc 1-2 (IM order for some, MRS for others)

1 x 75 swim free long & strong @ :55

Check HR after 3rd time through, then 50 easy

3 rounds of:

1 x 400 swim free- 200 cruise/200 add kick & go

:15 rest

75 swim at mile gp

:10 rest

50 swim at faster than gp

:05 rest

25 jungle swim- finishing speed here!

Check HR, then 100 easy drill/choice by 25's

1:00 rest between rounds

Finish up with...

8 x 50 your choice @ :50

Warmdown as needed if necessary. Rest up real big this weekend & get excited to race next weekend. Regular workout here tomorrow morning at the AFC (8a). Have a great day!