Friday, February 7, 2025- written for SCY (GMU distance crew- BROKEN MILE)

300/200

1:00 rest

2x:

  2 x 125 @ 2:00- go drill/kick by 25's

  3 x 75 sw-k-sw by 25's @ 1:10, desc 1-3

  No rest between rounds

Go 1st rd free, 2nd rd no free

1:00 rest, check HR

4 x 50 swim strong/even free br3 or 4/2 @ :45- get times, hold faster avg on last 2 x 50

4 x 50 swim IM order by 25's @ :50- fast turns throughout

4 x 50 swim strong/even free @ :40- get times, hold faster avg on last 2 x 50

4 x 50 swim/kick by 25's @ :55- desc 1-4, your choice of stroke (but only one stroke

Check HR, then 1:00 rest

Change into your suit (if you'd like) and then swim as you need to so you are ready for...

BROKEN MILE-

  275 from a dive @ 4:00- set up speed

  11 x 40 swim at mile goal pace @ :40- to a foot touch

  Check HR, then 300 loosen (only 4:00-4:30 rest)

  11 x 50 swim at mile goal pace @ :10 rest (subtract 1:40 from total time after #11)

  275 swim from a push- finishing speed here!

Check HR

Warmdown as needed before you get out. Drink plenty of water tonight and have some green vegetables (and then some more). REMEMBER, we're here early tomorrow morning due to the meet (6-8a). Have a great day!