Monday, February 12, 2024- written for SCY (GMU distance- PM)

300 easy choice
200 kick
1:00 rest

With fins, 2 times through:
2 x 100 @ 1:30- 75 drill, 25 fast udk
6 x 25 @ :30- drill in secondary stroke (no free), #5-6 swim build/fast by 25's

No rest between rounds

Fins off after 2nd round, go a 50 easy; then...

3x:

2 x 100 @ 1:40- 25 drill/50 swim race pace turn, 25 fast udk

3 x 50 swim/kick by 25's, desc 1-3 to fast, no free

Check HR after each round

After 3rd round...

2 x 300 pull free w/shnorkel & choice equip @ :20r, desc 1-2

1:00 rest

8 x 50 swim at mile gp @ :40

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

:15 rest

1 x 150 swim free at finishing speed

Check HR

50 easy @ 1:30

8 x 75 swim at mile gp @ :55 (#4 @ 1:15)

1 x 400 swim free- as above

:15 rest

1 x 150 swim freestyle at finishing speed

Check HR

5 x 50 drill/choice by 25's @ 1:05

Warmdown more if needed before you get out. Stay on top of your classwork & make sure you're ready to be away for a week- we leave a week from tomorrow. Have a great day!