Saturday, December 21, 2024- written for SCY (GMU distance crew)

Good morning, this is the third workout (of five or six) that I'll post for you while you're on break...

300/200

1:00 rest

With shorkel and choice equip...

  8 x 50 @ :10 rest- 

    odds are ra2 la2 free drill 

    evens are freestyle super-hero kick/skulling by 25's (face in h2o, breathe via shnorkel)

  9 x 100 in sets of 3, also @ :10 rest...

    1- swim free (w/shnorkel)- go 50 smooth & long, then 50 swim max kick (still smooth)

    2- 25 fast udk on stomach, then 75 drill/swim/drill by 25's no free (build the swim)

    3- same stroke as previous 100, go swim/kick by 50's fast

After #9, then HR then 50 easy

1:00 rest

3 rounds of:

  3 x 150 as follows, all @ :15 rest...

    1- 50 swim choice no free (build to fast turn then hold speed), 100 long/strong free

    2- 100 swim (same stroke as 1st 150)- go 200 setup/200 goal pace by 50, then 50 drill

    3- swim 3 x 50 (same stroke as 1st 2 x 150) @ :10 rest desc 1-3 to max effort

  1 x 450 pull free w/snorkel & choice equip- desc 150's to what you can

Check HR after each round, then out & back easy

You can go a different stroke on the 150's in each round, but no free

Warmdown a bit before you get out. Enjoy your time at home but take good care of yourselves away from the pool. Have a great day!