Friday, November 22, 2024- written for SCY (Sr Blue & Sr Prep)

Good morning, for anybody who is NOT racing today at Swim & Rock, you can do the following:

Meet Warmup- do the full Meet Warmup, then finish up with:

2 rounds of:

4 x 50 swim free br3 or 4/2 @ :50- strong & even here

4 x 25 @ :35-

  go 1/2 swim fast with a great breakout, then drill the rest of the way

4 x 50 swim IM order by 25's @ :55- focus on fast turns throughout

6 x 25 @ :35-

  odds, swim build to race pace finish

  evens- swim 15 yards max effort/10 yards drill

Check HR after each round.

After 2nd round...

150 easy drill/skulling by 25's before you get out.

Do an excellent job in school today & get excited to race at Swim & Rock. Be sure to thank your parents for getting you to a pool so you can get your swim in. Have a great day!