Saturday, February 3, 2024

Friday, February 2, 2024- written for SCY (GMU- distance, PM)

Warmup on your own ("Meet Warmup") as needed, then change into your suits for...

1000 for time FAD- everybody races together

Warmdown as needed before you go. Remember, tomorrow morning is early here at the AFC (6:30a in the water). Have a great day!
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Thursday, July 3, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100 1:00 rest 2x through:   4 x out/back 50's @ 1:00-     fist drill out/fwd ss/choice skulling on back   1 x 150 swim ...