Tuesday, November 19, 2024- written for SCY (GMU distance group)

300/200

1:00 rest

With fins, 2x:

6 x 25* @ :30- 

  1-2, choice drill (same)

  #3- fast udk kick

2 x 75 kick on back @ 1:10, desc 1-2 to fast

No rest between rounds

*in 2nd round, 25's (1-2 and 4-5) are swim fast (15y) then cruise (10y)

After 2nd round check HR & take off fins, get right into...

150 drill/skulling by 25's

1:00 rest

8x 100 odds/evens as follows:

Sets of 2 @ 3:00...

  odds, swim long & strong free br3 or 4/2

    :10 rest

  evens, swim/kick no free by 50's, desc 1-4 to fast (same stroke for all 4, no free)

Check HR after #8, then 100 easy

1:00 rest

3 times through:

Goal pace 50's at 500 pace...

2 x 125 swim free desc 1-2:

  #1 @ 1:25

  #2 @ 1:40

5 x 50 swim at goal pace @ :40-

  Rd1 @ :40

  Rd2 @ :10 rest

  Rd3 @ :40

Check HR after #5 in each round, then 100 easy

1:00 rest between rounds

After 3rd round...

500 pull free w/choice equip- smooth, long stroke here, nothing sloppy

1:00 rest

Finish up with...

MYSTERY SET

Today we went a single 25, JUNGLE SWIM- it's the ultimate jungle swim, yo!

Warmdown as needed before you get out. Make sure you know the schedule for tomorrow (it's in your email) and take good care of yourselves away from the pool. Get excited to race this weekend & have a great day!