Sunday, January 12, 2025- written for SCY (2:30p Sr Blue/Sr Prep @ GMU during PM meet session)

1 x 600- 300/200/100

1:00 rest

With fins & shnorkels:

  8 x 25 @ :30- odds, ra2 la2 free drill; evens, superhero free kick (max effort 15y/easy 10y)

  Shnorkels off...

  6 x 75 @ 1:15- 50 2 dolph kicks 1 breast pull drill/25 kick free on back hands pointed UP

  Fins off...50easy choice on back

1:00 rest

3 rounds of:

  3 x 50 swim back/breast by 25's (fast turns in Rd1/desc 1-3 Rd 2/all fast Rd 3)

  3 x 50 swim strong/even free br3 or 4/2 @ :40* (*gets :05 slower by round, hold FASTER avg by rd)

  No rest between rounds of 6

  Check HR after #18, then 100 easy drill/skulling by 25's in MRS (no free)

1:00 rest

12 x 100 in sets of 4's...

  1-4, 25 dolph kick w/bds, 50 swim back-breast by 25's, 25 kick free w/bds @ 1:45 (desc 1-3/4)

  5-8, swim free br3 or 4/2 @ 1:25- go smooth & long/add big kick & change gears (by 50's)

  9-12, swim/kick by 50's in MRS (no free) @ 1:45- desc 1-3/4 to max effort

Check HR, then 50 easy

1:00 rest

Finish up with...

  4 x 50 @ 1:00- swim at 200 goal pace in MRS (no free)

  :30 extra rest for out & back easy, shake out your legs

  1 x 75 RACE in MRS (same stroke as 50's goal pace)- faster than goal pace here!

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. Big week this week with a great opportunity to race in G'boro next weekend. Have a great day!