Tuesday, September 10, 2024- written for SCY (indoors @ GMU)- GMU 200 group

After drylands with team and group warmup...

2 rounds of:

150 swim free or back @ 2:00- 75 smooth & long, 75 add kick

150 swim free or back @ 2:00- 75 smooth & long, 50 add kick, 25 max effort

:30 rest

4 x 50 swim at 200 goal pace (gp) @ :45 (breast/fly @ :50)

1 x 50 swim faster than goal pace (ftp) @ 1:00

Get time & check HR

1 x out & back easy @ 1:30

No additional rest between rounds

After 2nd round...

1 x 300 pull free w/choice equip

1:00 rest, then...

Finish up with...

2 x 150 @ 2:10- 25 swim fly (build), 100 swim free or back smooth & long, 25 fast udk

:30 rest

4 x 50 swim at 200 gp @ :45 or :50

Check HR

25 easy

1:00 rest

1 x 75 race in heats

Warmdown a bit before you get out. Let us know how your classes are going, if you need anything, how you're feeling as we ramp up the work...mile group this afternoon. Have a great day!