Tuesday, February 13, 2024- written for SCY (GMU am- distance group, modified)

After drylands...

300/200

1:00 rest

After warmup with group...

3 rounds of:

2 x 75 @ 1:15- kick/udk/kick faster by 25's

1 x 50* kick fast @ 1:00

1 x 250 swim free- 150 cruise, 100 add kick & change gears- get time & desc 1-3

Check HR, then :30 rest between rounds

*in 2nd round, go 50 kick fast @ 1:00, then 2 x 25 kick fast @ :10 rest;

In 3rd round, go 50 kick fast @ 1:00/2 x 25 kick fast @ :10 rest/50 kick fast

Warmdown as needed after 3rd round before you get out. Have a great day!