Thursday, December 26, 2024- written for SCY (GMU distance crew)

Good morning, this will be the last workout I'll post for the break, as tomorrow everybody will be back on campus for our training camp.

300/200

1:00 rest

All @ :10 rest, 3 times through...

  1 x 150- 25 skulling/50 drill

  3 x 50 kick on back/drill by 25's- kick gets faster from 1-3, focus on udk's

  1 x 200- go 50 swim/25 drill/50 swim/25 drill/50 swim- the 50's swim get faster 1-3

Check HR after each round

Go free/no free/choice by round

One time through (no additional rest after the 150's free)...

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

  4 x 75 @ 1:05- 25 swim fly/50 swim free long & strong

  1 x 150 swim free br3 or 4/2, desc 50's 1-3 to what you can @ 2:30

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

  4 x 75 @ 1:00- 25 swim fly/50 swim free big kick

  1 x 150 swim free br3 or 4/2- go 75 long & strong/75 max kick

  4 x 50 swim IM order by 25's @ :45- fast turns throughout

  4 x 75 @ :55- 25 swim fly/50 swim free- giddyup to make the interval

  1 x 150 swim free- go! Get time

Check HR then 50 easy

With shnorkels:

  1 x 600 swim free (shnorkel only), desc the 200's 1-3 to what you can (hand touch at 400)

  :20 rest

  1 x 600 pull free (shnorkel & choice equip), desc 200's 1-3, how close can you get to 3rd 200 swim?

 Check HR

Warmdown a bit before you get out. I hope you've enjoyed your time at home, safe travels back to GMU. Have a great day!