Thursday, April 11, 2024- written for SCY (GMU- distance)

After warmup with the big group...

4 x 75 @ 1:10- 50 swim fast turn, 25 udk

4 x 50 swim at goal pace @ :45

1 x 450 swim free- desc 150's to what you can

Check HR, then out & back easy

4 x 50 swim at goal pace @ :40

1 x 450 as follows-

150 swim/kick by 25's (desc 50's 1-3)

300 swim strong & even

Check HR, then out & back easy

4 x 50 swim at goal pace @ :10 rest

1 x 450 as follows:

300 pull w/shnorkel, buoy & your choice equip- desc 100's 1-3 to what you can

Hand touch, check time

150 swim max effort free

Warmdown a bit before you get out. Stay on top of your class work & study hall hours. We'll go pacework again next week on Tues/Thurs. Have a great day!