Tuesday, October 22, 2024- written for SCY (GMU non-IM 200 group)

After drylands...

200 easy choice

1:00 rest

2x:

150 drill/swim by 25's @ 2:20- build the swim into fast turn

100 swim/kick by 50's @ 1:40- go fast/easy by 25's

3 x 50 swim @ :50, desc 1-3 to what you can

1st rd is your choice, 2nd rd is no free

Check HR after each round, no rest between rounds

4 x 150 @ 2:00 as follows:

  100 swim smooth & long free br3 or 4/2

  50 swim in MRS (can be free by "special exemption")-

    1st rd, 200 gp + :02

    2nd rd, 200 gp +:01

    3rd rd, at 200 gp

    4th rd, faster than 200 gp

Check HR after last 150, then 50 easy

6 x 200 as follows:

1&2-

  3 x 25 swim @ :25- 200 setup (fast, but easy on the legs)

  50 swim strong & even free @ :40

  3 x 25 swim @ :25- max effort (think "finishing speed" here)

Check HR, then out & back easy @ 1:30

#3-

  75 swim strong & even free @ 1:00

  50 swim @ :45- 200 gp

  3 x 25 @ :10 rest- max effort here! (same stroke as 50 gp above)

Check HR, then 50 easy

1:00 rest

#4- same as 1&2

5-6, same as #3

Warmdown as needed before you get out. Stay hydrated today, eat well and do an excellent job with your classes. Have a great day!