Tuesday, January 28, 2025- written for SCY (GMU distance crew- mile goal pace)

300/200

1:00 rest

6 x 150 @ :20 rest (odds) or :10 rest (evens) as follows:

  odds, 25 kick on back (fast udk's)/50 drill

  evens, 50 swim (build into turn & hold speed)/25 kick w/bds (15y max effort/10y easy)

12 x 50 in 3's-

  1, swim free @ :40- biggest kick possible on 2nd 25

  2, swim IM order by 25's @ :50- fast turns

  3, all kick w/bds @ 1:00, desc 1-2's to max on #6 & #12

3* rounds of (we wound up going 2 rounds):

  5 x 50 swim at mile goal pace @ :40/:45

  75 swim faster than gp @ 1:30- check HR

  75 easy choice @ 1:30

  4 x 75 swim at mile goal pace @ 1:00/1:05

  50 swim faster than gp- check HR, right into...

  250- odd 50's drill/even 50's kick on back

*Rd2, 50's/75 will be @ :10 rest; then the 75's/50 will be @ 1:05/1:10

MYSTERY SET-

  600- 

    450 pull w/choice equip, desc 150's 1-3; then...

    hop out for...

    150 race from a dive

Warmdown as needed before you get out. Stay on top of your classes heading into conference champs- you don't any missed assignments weighing on you while we're racing down in Hampton. Have a great day!