Saturday, February 8, 2025- written for SCY (Sr Blue & Sr Prep @ GMU- special schedule during the meet, 9a)

1 x 600- 300/200/100

1:00 rest

With fins,

 18 x 25 in sets of 6-

    1-3, fly pull free kick @ :30

    4-5, swim fly @ :25 (#1 build, #2 swim fast)

    #6- all fast udk on stomach @ :20

Check HR after #18, then fins off...

150 drill/skulling by 25's- drill is choice

1:00 rest

6 x 75 @ 1:10-

  odds, 25 swim fly build/50 kick on back- focus on udk's

  evens, 25 swim fly build/50 swim backstroke- desc to what you can on #3

1 x 150 swim strong/even free br3 or 4/2- get time & figure avg pace per 50

1:00 rest

6 x 75 @ 1:10-

  odds, 50 swim/drill backstroke by 25's/25 breast kick on back

  evens, 50 swim backstroke/25 swim breaststroke- desc 1-3

1 x 200 swim free br3 or 4/2- get time/faster than avg pace per 50 from 150

1:00 rest

6 x 75- odds/evens as follows:

  odds, 50 kick w/bds (go dolph kick/breast kick by 25's)/25 kick free on back @ 1:20

  evens, swim IM (no free) desc 1-3 to something juicy @ 1:10

1 x 250 swim free br3 or 4/2- get time/faster than avg pace per 50 from 200

Check HR, then 50 easy

1:00 rest

With fins:

AMRAP- 

 3* x 75 swim desc 1-3 to max effort @ 1:30- odd rounds free, even rounds no free

 *3rd 75 is actually a 100 as follows:

  75 swim max effort/:10 rest/25 fast udk on stomach- the goal is to be faster than 100 scy best time

Warmdown a bit before you get out and thank your parents for getting you here today at a different time. Tomorrow will be 1:30-3p if you're not racing in the meet. Have a great day!