GCY - No Practices Today/NC Champs Schedule Revised

ALL GCY PRACTICE CANCELLED TODAY, THURSDAY, FEB 26TH

GCY has cancelled all practices today, and the NC Championships Schedule has been revised, it will start on Friday, Feb 27th (no events today, we guessed correctly and timed your taper's for this)!

We suggest being safe, all NC 14&Under Champs qualifiers are ok if they do not swim today, but if you'd like to do a light workout, here is what we know right now about the YMCA's:

• Bryan YMCA - Opening at 10:00am, decision on closing early will not be made until after 1:00pm
• Spears YMCA - Opening at 10:00am
• Ragsdale YMCA - Open, they were open pretty early when I checked!
• Reidsville YMCA - Please call before going to Reidsville, I could not determine yet what time they are opening.

For the latest weather contingency plan for NC 14&Under Champs, and timeline updates, click link below, all qualifiers please check emails for latest updates!

NC 14&Under Champs Schedule Modifications

In case you need a GREAT workout, this is the GCY Snow Plan Workout for GCY Masters, National Prep, Senior, and National Groups (NC 14&Under participants should NOT do this workout today):

Warm-Up:

All Freestyle:

• 2 x 200's (#1-Swim, #2-Pull)
• 2 x 150's  (#1-Swim, #2-Sail  Drill)
• 2 x 100's (#1-Swim, #2- Kick)
• 2 x 50's (#1-Swim, #2-Sprint )

Pre-Set:

4 x 

• 1 x 25 Fly @ :25
• 1 x 50 Back/Breast @ :50
• 1 x 75 (25 Best Non-Free Stroke then 50 Free) @ 1:15

Main Set:

• 1 x 400 IM (fins optional this IM only) @ 6:30
  • 4 x 100 Free @ 1:30
• 1 x 300 IM @ 5:00
  • 3 x 100 BEST NON-FREE STROKE @ 1:45
• 1 x 200 IM @ 3:20
  • 2 x 100 Free @ 1:30
• 1 x 100 IM @ 1:50
  • 1 x 100 BEST NON-FREE STROKE  @ FAST ALL OUT SPRINT!

Fun Finish:

• 1 x 800 Kick with fins, take 20 secs rest after each 300 and then sprint a 100 all out, twice through for 800 yards!

Choice Cool Down