Tuesday Morning, July 7, 2020- DISTANCE GROUP, written for SCY @ the D

1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest

3 sets of:
2 x 125 @ 2:15 (odd 25's drill, even 25's kick, build)- focus on feeling the water, 4 FAST UDK's
2 x 75 as follows @ 1:15
#1- swim/kick/swim by 25's, get time
#2- kick/swim/kick by 25's- how close can you get to your time from 1st 75?
Rotate one spot after each round if swimming 3 per lane;
Go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice

As many rounds as possible:
4 x 100 @ 1:45 (odd rounds) or 1:30 (even rounds)
1 x 350 swim free
In odd rounds...
100's are 25 swim 200 set up, 50 STRONG (add kick), 25 drill
350 is swim 3 x 100 at Goal Pace @ :20 rest, then a 50 FAST kick, get time & subtract 1:00
In even rounds...
100's are swim at 100 Goal Pace
350 is straight swim freestyle, descend as you go through the set (ideally, desc 1-3), can you come close to your time from the odd rounds?!?
Rotate one spot after each round if swimming 3 per lane

Be sure to take everything with you when you leave, and wear your mask all the way to the car. Thank your parents today & wear your sunscreen if you have to be outside this afternoon. Have a great day!