Friday, January 10, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

For anybody racing this weekend in the MAKO Meet (and NOT at G'boro)...

Meet Warmup, then...

18 x 25 w/fins @ :35 as follows-

  1-2, fly pull free kick drill

  #3, swim fast fly

  4-5, fly pull free kick drill

  #6, fast udk on stomach

Check HR after #18, then take fins off and get right into...

150 choice drill in MRS (no free)/skulling- by 25's, don't rush the skulling

1:00 rest

Finish with...

3 x 75 race from a dive in heats, go 1 free/1 MRS no free/1 IM

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. have a great day!

Anybody racing next weekend in Greensboro...

9 x 125 in sets of 3 as follows:

  1-3, all @ 2:00-

    #1, go 25 max kick wbds/100 swim smooth & long fast turns

    #2, go 75 kick IM wbds (by 25's) fast inside flags/50 swim 4th best stroke fast turn

    #3, all kick fast wbds, get time

  4-6, swim free br3 or 4/2 (or backstroke) desc 1-3 to what you can @ 1:45

  7-9, same as 1-3 above @ 2:00

Check HR, then 50 easy

1:00 rest

8 x 25 in MRS (no free)-

  odds, drill @ :40

  evens, swim at 200 setup @ :30

Check HR, then...

AMRAP-

  1 x 50 swim MRS fast turn @ 1:15 (last 15y can be drill)

  4 x 50 swim at 200 goal pace in MRS (same stroke as 1st 50) @ :50

   Check HR after #4, then 50 easy @ 1:30

  1 x 100 swim free br3 or 4/2 @ 1:15 (@ 1:20 if necessary)

  2 x 50 swim at 200 goal pace in MRS @ :10 rest (same stroke as 4 x 50), all @ 2:00

  Check HR, no additional rest between rounds

At 6:25a finish up with...

  1 x 75 race from a dive in MRS

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend in G'boro. Watch your email for updates on workout this weekend (likely on Sunday due to the MAKO Meet here at GMU this weekend). Have a great day!