Thursday, December 19, 2024- written for SCY (GMU distance crew)

Hopefully everybody got home without any issues or delays.

Below is the first of five or six workouts I'll post for you to do on your own...

300/200

1:00 rest

With shnorkels, 2 times through:

  4 x 75 @ 1:15- 50 fist free drill (fingers over thumbs, feel water on forearms), 25 superhero kick

  6 x 25 @ :30-

    1-2, swim free (go 200 set up/race by 25's)

    #3- porpoise kick- fast udk's then come to surface for a breath through the shnorkel, then fast udk's

No rest between rounds, check HR after 2nd round, then...

One time through:

1 x 300 swim/kick/swim faster by 100's

:20 rest

1 x 300 kick/swim/kick faster by 100's

:20 rest

2 x 150 swim free @ 1:50 (or @ 2:00)- 75 smooth & long, then 75 add kick & change gears

Check HR but stay on interval...

1 x 300- kick/swim IM/kick faster by 100's

:15 rest

1 x 300 swim IM/kick/swim IM faster by 100's

:15 rest

2 x 150 swim free as above @ 1:50 or 2:00

Check HR but stay on interval...

1 x 300 swim/kick by 50's NO FREE, desc the 100's 1-3 (same stroke for all 3 x 100)

:10 rest

1 x 300 swim/kick by 50's- same stroke as previous 300, desc 100's 1-3 to faster

:10 rest

2 x 150 swim free @ 1:50 or 2:00, desc 3 x 50 to max (1st 150), then swim for time (2nd 150)

Check HR

Warmdown a bit before you get out. Enjoy your time at home but stay on top of your workouts and take good care of yourself away from the pool. Have a great day!