Thursday, January 2, 2025- written for SCY (GMU distance crew- 500 work)

300/200

1:00 rest

With fins & shnorkel...

  6 x 75 @ 1:10- 25 surface kick (arms in "Y" position), 50 ra2 la2 free kick

  Fins off & get right into...

  150 skulling/swim free- build the swim

  Check HR, shnorkel off

With fins:

  6 x 75 @ 1:10- 50 choice drill (no free), 25 fast udk on stomach

  :30 rest, check HR & take fins off, then continue right into...

   9 x 50 in sets of 3-

    1-2, swim no free (build to fast turn)/smooth choice (can be swim free) @ :45

    #3- swim giddyup free @ :30 (or @ :35 if needed)

    Check HR after #9 then 50 easy

1:00 rest

3 rounds of:

  2 x 125 @ 1:30 (1:40)- 75 smooth & strong/50 add kick & change gears

  4 x 50 swim at 500 goal pace @ :40 (3rd round these are @ :10 rest)

  Check HR after #4, then...

  1 x 75 race faster than goal pace- get time

  Check HR then 75 easy

  1:00 rest between rounds; after 3rd round...

1 x 450 pull free w/shnorkel & choice equip- desc 150's to what you can

1:00 rest

Finish up with..

MYSTERY SET-

  Today we went a BROKEN 250 as follows:

    125 from a dive- need to be as fast as possible, faster than goal pace

    :20 rest

    75 from a push- at least as fast as goal pace

    :15 rest

    50 from a push, finishing speed here!

    Check HR

Warmdown as needed before you get out. Regular lift tomorrow morning at the Fieldhouse, but the AFC is closed, so no swim until Saturday Morning (8a). Enjoy your time off, but take good care of yourselves away from the pool. Have a great day!