Sunday, January 5, 2025- written for SCY (on your own due to possible snow tomorrow)

1 x 600- 300/200/100

1:00 rest

If there's no pace clock where you go to swim, just count off :10 rest throughout the workout...

With fins:

  4 x 50 @ :55- ra2 la2 free drill/dolph kick on side by 25's

  8 x 25 @ :30- breast pull w/free kick drill

  4 x 75 @ 1:15- 25 drill choice in MRS (no free), 25 swim build (same as drill), 25 fast surface kick

Check HR, then take fins off and go an easy 50

1:00 rest

9 x 100 in sets of 3:

  1-3, 25 swim MRS build to fast turn, then 75 smooth & long free @ 1:25, desc 1-3

  4-6, 75 swim strong & even free, 25 kick free on back @ 1:25, desc 1-3

  7-9, 75 swim IM, 25 kick free on back @ 1:30, desc 1-3

Check HR, then...

3 x 350 @ :20 rest-

  1, swim free, go 200 smooth & strong/150 big kick- get time

  2- pull free w/shnorkel & choice equip- think about steady head position/even hip rotation/long stroke

  3- swim free as above (#1), but faster

Check HR, then 1:00 rest

Finish up with...

  24 x 50 in sets of 8-

  1-4, swim strong/even free @ :40

  5-8, swim IM order by 25's @ 50*, work on fast turns throughout

  *the IM 50's get :05 faster by round (so 2nd time through go @ :45, then 3rd time through @ :40

  *take :20 rest before last 4 x 50 if needed

Warmdown a bit before you get out and thank your parents for getting you to a pool. Watch your email this afternoon/tonight for updates on potential closure/schedule changes tomorrow. Have a great day!