Tuesday, April 23, 2024- written for SCY (GMU- distance)

After warmup with the big group...

3 rounds of:

1 x 250 swim free br3 or 4/2 @ 3:00-

  150 long & strong

  100 add kick to change gears

3 x 50 swim IM order by 25's @ :50- fast turns/breakouts

5 x 50 swim at goal pace @ :45/:40/:10 rest by round

1 x 75 swim faster than goal pace- finishing speed here!

Check HR, then out & back easy

1:00 rest between rounds

After 3rd round...

4 x 50 drill/choice by 25's @ 1:00

MYSTERY SET

(today we went a 175 race for time)

Warmdown a bit before you get out. Stay on top of your classwork & get excited to race this weekend. Have a great day!