Thursday, February 15, 2024- written for SCY (PM swim for the morning group)

For anybody who can get a swim in this afternoon (after being shut out this morning after a pool issue at GMU):

600- as usual

1:00 rest

(Written on "rest" as opposed to "intervals" in the event there is no paceclock)

4 x 125 @ :15 rest-

50 ra2 la2 free drill, 75 dr-k-dr no free

6 x 75 @ :10 rest- go swim/kick/swim by 25's

1-3, all free

4-6, no free (MRS stroke is fine, but stick to one stroke)

Check HR

3 times through:

3 x 100@ :15 rest- 25 swim MRS, 50 swim smooth & long free, last 25 kick on back; desc effort 1-3 to giddyup on #3

2 x 150 @ :10 rest- swim free or back (same stroke for both, change stroke by rounds- ok)

#1- desc 50's 1-3

#2- 75 long & strong/75 add kick & go!

1 x 100 kick FAST/easy by 25's

1:00 rest between rounds, check HR

If you have time after the 3rd round...

With fins, 24 x 25 @ :15 rest (or @ :40)- the usual in sets of 4

Warmdown a bit before you get out. Be sure to thank your parents for getting you to a pool this afternoon. Regular schedule tomorrow morning back at GMU. Have a great day!