Tuesday, September 17, 2024- written for SCY (GMU 200 group- after 30 mins drylands)

300 easy swim choice

1:00 rest

9 x 50 @ :50-

  1-2, swim with fast turns (race pace here)

  #3, drill/fast udk by 25's

Check HR after #9, then easy 50

1:00 rest

4* rounds of:

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

4 x 50 swim at 200 gp @ :50

Check HR, then 50 drill

1:00 rest between rounds

  *in 2nd round, gp 50's @ :45

  in 3rd round, gp 50's @ :10 rest

  in 4th round...race a BROKEN 200 in heats (75/50/75 @ :15 rest)

Warmdown a bit before you get out. Do an excellent job with your classes today & keep up the good work with your Study Hall hours. Have a great day!