Thursday, October 17, 2024- written for SCY (GMU distance group)

300 easy swim choice/200 kick

1:00 rest

2x:

3 x 75 @ 1:10- dr/k/dr by 25's (go k/sw/k by 25's in 2nd rd)

1 x 125 @ 1:50- 50 swim/25 kick/50 swim faster (same stroke as 75's)

4 x 25 kick w/bds-

  odds, 1/2 fast 1/2 easy @ :35

  evens, all fast @ :25

No rest between sets, change strokes for rd2 if you'd like

Check HR after each rd.

3 times through:

2 x 75 @ 1:10- 25 swim fly/50 kick (2nd 25 kick can be w/bds), desc 1-2

1 x 100 swim strong/even free br3 or 4/2 @ 1:10- get time & desc 1-3 to what you can

No rest between rounds, check HR after 3rd rd then 50 easy

1:00 rest

2 rounds*:

300 cruise @ 3:35

325 add kick @ 3:25

  Check HR

25 easy @ 1:00

9 x 50 @ :40 (or @ :45)

  odds swim 1k gp

  evens cruise
*in 2nd rd, these 9 x 50 are gp (1-4)/#5 drill @ :50/gp (6-9)

Check HR then 50 easy @ 1:30

BROKEN 250: 75/50/50/75 @ :10/:10/:15 rest (subtract :35 for time), get time

Check HR then easy 100

1:00 rest between rounds

Finish w/MYSTERY SET

...today we went a straight 225 race, trying to be faster than your avg time from the Broken 250's

Warmdown a bit before you get out. Get excited to race this weekend at Navy!