Monday Morning, June 22, 2020- Distance Group, written for SCY

1 x 400- go swim/drill/swim/kick by 100's
1:00 rest

18 x 50 in sets of 6:
1-6, drill/swim by 25's @ 1:00
7-12, swim/kick by 25's @ :55- build tempo into the turn
13-18, all kick on back @ :50, focus on 4 FAST UDK's
Check HR, then get right into...

4 x 250 @ :20 rest-
#1&3, odd 50's drill/skulling by 25's, even 50's kick on back neg split
#2&4, odd 50's are kick (desc 1-3 to what you can), even 50's are swim- build to FAST turn, then DPS
1:00 rest, check HR

6 x 75- odds swim IM @ 1:10, evens kick desc 1-3 @ 1:20
3 x 150 swim free desc 1-3 @ 2:10, count strokes and check HR after each 150, see if you can hold stroke count while getting faster
 9 x 100 @ 1:40 in 3 sets of 3-
1- 25 swim fly, 50 swim back, 25 swim breast
2- 25 swim free build to FAST turn, 50 kick 4 FAST UDK's, 25 catchup free drill
3- all kick choice on back, but 3rd 25 is as FAST AS you can go, breaststroke kick
3 x 350 swim free @ 5:00 desc 1-3, smooth & long 1st 200 (think "stroke count"), then add your kick for the last 150, check HR after each 350, then continue right into...

15 x 50 in sets of 3:
1-3, all kick @ :55, desc 1-3 to something JUICY
4-6, swim/kick in primary stroke, NO FREE @ :55, desc 1-3
7-9, all kick @ :50, desc 1-3 to what you can
10-12, swim/kick in primary stroke NO FREE @ :50, desc 1-3 to what you can
13-15, all kick @ :45- hustle up here & use your underwaters to help you make the interval
:30 rest, check HR, then...
1 x 450 swim free, desc the 150's 1-3 to what you can; 3rd 150 should be giddyup!
Check HR

Warmdown a bit before you get out, be sure to stretch today & drink a lot of water. Give your body a chance to recover today from the first distance set in a long time. Be sure to wear your sunscreen if you have to be outside today. Let us know if you have any questions about the schedule. Have a great day!