Wednesday, January 8, 2025- written for SCY (special schedule at StJ for Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

Crowded today/not a lot of space, so we'll warmup and get to goal pace 50's (alternating groups)

With shnorkels, 2 rounds of:

  12 x 25 @ :50-\

    odds, surface kick (freestyle)- 10y max/15y smooth but firm

    evens- ra2 la2 free drill

  1 x 300 swim (no shnorkels in Rd2)-

    odd 25's- fast INTO turns

    even 25's- fast OUT of turns

1:00 rest between rounds

In 2nd round, even 25's drill are in MRS (no free), and 300 is swim MRS/free by 25's (fast into turn)

Check HR, then 150 drill/skulling by 25's after 2nd round

Goal pace 50's, alternating by groups-

AMRAP*:

  4 x 50 swim at 200 goal pace @ :50 (MRS, not free)

  Check HR/50 easy

*after even rounds...

  Extra :30 rest, then-

  2 x 25 race max effort @ :10 rest, get time (should be faster than gp)

Warmdown a bit before you get out. Thank your parents for getting you to workout- and the StJ staff for allowing us to train here this week. Watch your email for updates on tomorrow's workout schedule. Have a great day!