Sunday, December 15, 2024- written for SCY (at StJ- Sr Blue and PW's national group)

1 x 600- 300/200/100

1:00 rest

(PW's national group- go your Sunday warmup, 12 x 100 in 3's)

2x:

6 x 75 @ 1:15-

  odds, drill/kick/drill by 25's

  evens, sw/kick/sw by 25's, desc 1-3

Go 1st rd free, 2nd rd in MRS (no free)

After 2nd rd, check HR, then...

1 x 150 skulling/swim by 25's- don't rush the skulling/build the swim

Check HR, then 1:00 rest

3 rounds of:

  2 x 150 @ 2:00 (or @ 2:10)- go 25 swim fly/100 swim free/25 kick on back, desc 1-2

  1 x 150 swim free br3 or 4/2 @ 1:40 (or @ 1:50)- smooth firm kick/big kick by 75's

  2 x 50 kick w/bds FAST @ :55*

Check HR after each round, then out & back easy @ 1:00

*50's kick get faster by round: 2nd rd @ :50, 3rd rd @ :45

After 3rd rd, go 100 easy choice

2 times through:

  3 x 100 swim free @ 1:10 (or @ 1:15)

  1 x 50 swim in MRS fast (200 gp or faster) @ 1:00

  Check HR then out & back easy @ 1:00

  2 x 100 swim free- as above

  2 x 50 swim in MRS fast @ :10 rest (all @ 2:00)- target 200 gp or faster

  Check HR then out & back easy @ 1:00

  1 x 100 swim free- as above

  3 x 50 swim in MRS fast @ :10 rest- target 200 gp or faster

  Check HR, then 100 easy

Go MRS (no free) for 50's in 1st round; 2nd round the 50's are your choice- but all the same stroke

If there is time...

1 x 450 pull w/shnorkel & choice equip- desc the 150's 1-3 to what you can

Backstrokers:

Something specific for you today...

  2x:

  2 x 150 swim backstroke desc 1-2 @ 2:10- either desc 50's or go 75 smooth/75 add kick

  1 x 75 swim fast backstroke @ 1:10- get the tempo going here

No additional rest between rounds, check HR after each round

100 easy choice after 2nd round

1:00 rest, then...

3 times through:

  1 x 350 swim backstroke- go 200 smooth & long, then 150 add kick & change gears

  :20 rest

  5 x 50 swim at 200 goal pace @ :50*

Check HR & 50 easy choice after each round

*in 2nd round go 50's @ :45, then in 3rd round go 50's @ :10 rest

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Watch your email mid-week for the holiday schedule. Have a great day!