Thursday, September 19, 2024- written for SCY (GMU distance group)

After drylands with team...

300 easy choice

1:00 rest

4 x 75 @ 1:10- drill/kick on back/fast udk by 25's

15 x 50 @ :50 in 5's as follows:

  1-5, kick fast/easy by 25's with boards

  6-10, swim IM order by 25's, middle 20y is always FAST (turn end of the pool)

  11-15, all kick fast with boards

Check HR, then 50 easy

1:00 rest

Go to a hand touch at the 300 on the 450's to get time for last 150...

1 x 450 swim free with race breathing, desc 150's 1-3, get time for last 150 & HR

Get right into...

400 pull free w/shnorkel & choice equip- smooth long stroke throughout

1:00 rest

1 x 450 free as above, desc 150's to faster, check HR

Get right into...

400 pull as above, but with strong negative split

1:00 rest

1 x 450 free as above, desc 150's to fastest of the day- get time & check HR

Out & back easy, then...

400 pull free for time- what can you go here???

1:00 rest, check HR then 50 easy

Finish up with...

3 x 50 race @ :10 rest- goal is to be faster than you went on the last 150 of the 450's

Warmdown as needed. Stay on top of your classwork and Study Hall hours; don't forget we start outside at CCF next Monday (watch your email for schedule from Jamie). Have a great day!