Thursday, January 16, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

2 x 300 @ :20 rest-

  #1- 50 drill, 50 kick on back- desc the 50's kick

  #2- 50 swim (fast turns), 50 kick w/bds- desc the kick

Check HR

2x:

  1 x 75 dr-sw-dr by 25's @ 1:10

  1 x 125, go 50 swim/25 drill/50 swim faster @ 1:50

  3 x 50 swim/kick by 25's desc 1-3 @ :50

Check HR after each round

Go free in 1st round, no free in 2nd round

1:00 rest after 2nd round, then...

5 x 125 swim free @ 1:30 (or @ 1:40)

  75 smooth & long

    hand touch, check time

  50 giddyup the kick & desc 1-5 to what you can

1:00 rest, check HR

All goal pace is 500 pace...

3 x 50 swim at 500 goal pace @ :40/:45

1 x 125 swim-

  50 at 500 gp/:10 rest/75 swim faster than pace

Check HR

75 easy loosen

4 x 50 swim at 500 gp @ :40/:45

1 x 125 swim- as above (50 gp/:10r/75 faster than pace)

Check HR

75 easy loosen

5 x 50 swim at 500 gp @ :40/:45

1 x 125 swim- as above

Check HR

75 loosen

1:00 rest

400 easy choice- can be pulling, drilling, skulling- mix it up

1:00 rest

MYSTERY SET

Two options today...

 A) 4 x 125 race from a dive @ 4:00- must add up to faster than 500 goal time

or...

 B) BROKEN 250- go 50/50/50/100 swim all @ :10 rest- must add up to faster than half of 500 goal

Warmdown as needed before you get out. Regular lift then a 1500 here at AFC tomorrow morning. Get excited to race at Duquesne this weekend, have a great day!