Saturday, February 3, 2024- written for SCY (9:10a @ GMU while 11-12 meet session is going on)

1 x 600- 300/200/100

1:00 rest

After warmup (drilling & kick/swim 50's), we went...

5 rounds:

2 x 150 swim free (or back) @ 2:10- 100 long & strong/50 add kick & go

1 x 100 swim IM @ 2:00- get time & desc 1-5 to something JUICY!

50 easy after 2nd & 4th rounds

With fins, we finished up with...

AMRAP:

5 x 25 @ :40-

odds- 15y swim max effort/10y drill

evens- all swim max effort

1 x 50 swim @ 1:00- RACE here! Same stroke as 25's

Alternate free/no free by round

Warmdown a bit before you get out. Do some HW today, don't wait until tomorrow to do it all at once. Workout tomorrow morning is 8:30a here at GMU. Good luck to anybody racing this weekend. Have a great day!