GSCY Featured on SwimSwam's Latest Practice + Pancakes Series

GSCY Storm Connect

GSCY was featured on SwimSwam's latest Practice + Pancakes series, highlighting a recent Platinum practice session.

SwimSwam showcased the entire workout, including the warmup, freestyle drill set, and main set:

Warm-Up:

  • 400 Free with Snorkel
  • 6x100 @ 2:00 Kick with Snorkel
  • 16x25 @ :30 IMO 2DR/1Bld/1Fast

Free Drill (w/fins):

  • 2×100 1:45 25 Right Arm Lead/25 Left Arm Lead w/ arm in saddle
  • 2×100 1:45 25 Right Arm Lead/25 Left Arm Lead w/ arm in shark fin
  • 2×100 1:45 25 Right Arm Lead/25 Left Arm Lead w/ arm in sail
  • 3×100 1:45 combo drill
  • 2×100 1:45 50 combo drill/50 perfect
  • 2×150 on 2:00 2nd to 3rd gear
  • 4×75 on :55 3rd gear

Main Set:

6x Broken 400 @ 8:00 (:10 rest between every swim) (1-3-5 = 1st-3rd gear by distance, 2-4-6 = 2nd-4th gear)

  • 1-2 200/100/100
  • 3-4 150/2x75/2x50
  • 5-6 100/4x50/4x25

To view the full SwimSwam article, please click here.

Check out the full video podcast below!