Friday Morning, January 21, 2022- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

STROKE GROUPS:

2 rounds of:

3 x 200 race FAD @ 6:00

8 minutes active recovery

BROKEN 200:

75 FAD (from a dive)

:10 rest

50 fap

:15 rest

75 fap

8 minutes active recovery

1 x 175 race FAD

Warmdown with 8 x 50 @ 1:00- 15y swim FAST/35y drill

Can go different stroke in 2nd round (can be IM)

DISTANCE-

3 rounds of:

2 x 475 swim desc 1-2 @ 7:00

Goal Pace:

1st round, 5 x 100 swim at GP @ 1:40

2nd round, 6 x 75 swim at GP @ 1:20

3rd round, 8 x 50 swim at GP @ :10 rest

1 x 475 race FAD, should be faster than #2- goal is to be faster than 500y Goal Time

8 minutes active recovery between rounds, mix up the strokes

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule this weekend (including the Clinic tomorrow morning), except the St. James Group will meet on Sunday at CM from 4:30-6:30p. Have a great day!