Tuesday, December 3, 2024- written for SCY (Sr Blue & Sr Prep with Logan and EC)

1 x 600- 300/200/100

1:00 rest

2x:

{4 x 75 @ 1:15- 25 dolph kick wbds, 50 drill

{3 x 100 @ 1:40- 

   25 drill (same stroke as drill on 75's), 50 swim desc 1-3, 25 udk fast

Check HR after each round

1st round is free, 2nd round is MRS no free

1:00 rest after 2nd round

5 times through:

 150 swim/kick by 25's @ 2:30 (SrP @ 2:45)- this is in your MRS, no free

 100 swim @ 1:30* (SrP @ 1:40)-

   {25 swim MRS (same as 150)- this is always fast

   {75 swim strong/even freestyle br3 or 4/2

*interval for the 100 gets :05 faster by round

No rest between rounds

Check HR after 5th round then go a 50 easy

1:00 rest

Two options today-

DISTANCE-

3 times through:

  300 swim or pull w/shnorkel (your choice, but same for all 3) @ 4:30

  4 x 50 swim at goal pace (target 1000 pace) @ :45

  75 swim faster than pace @ 1:30

  75 easy choice @ 1:30

No rest between rounds

STROKE GROUP-

4 times through:

1 x 50 drill/choice @ 1:15

3 x 50 swim at 200 goal pace @ :55 (SrP @ 1:00)

6 x 25 as follows...

  odds, drill @ 1:00

  evens, race fast from a dive @ :20

Check HR after 50's goal pace and last 25 from a dive

No extra rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Enjoy your day off tomorrow. Have a great day!