Friday Morning, September 18, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS, CoGr)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on 4 UDK's off the wall

1:00 rest

4 x 150 @ 2:40- 50 drill, 25 kick on back (build), 25 drill, 50 kick neg split (4 UDK's)

5* rounds of:

2 x 50 kick on back desc 1-2 @ :55 (4 small FAST UDK's off each wall)

4 x 25 kick with boards @ :35- 15 yards FAST, 10 easy- except #3 is all FAST @ :20 

*3rd & 5th rounds, the 50's are drill and the 25's are swim (same 15/10 @ :35, #3 all FAST @ :20)

Rotate 1 spot after 2nd & 5th rounds, check HR

15 x 50 @ 1:00 all kick as follows:

odds- FAST for time with boards (bank the rest)

evens- on back moderate, except focus on FAST backstroke turn & 4 small FAST UDK's

Check HR & rotate 1 spot

12 x 75 all kick @ 1:20 as follows:

odds- 25 dolph kick FAST with boards, 50 easy on back, focus on FAST turn & 4 small FAST UDK's

evens- all FAST for time with boards- goal should be 100 SCY goal time!

Check HR & rotate 1 spot, then...

3 x 300 swim free or back desc 1-3 to something JUICY @ 5:00 (CoGr @ 4:00)

Check HR & 1:00 rest

1 x 175 swim free or back (same stroke as 300's) FROM A DIVE- goal is 200 SCY goal time

1:00 rest

3 x 250 choice desc 1-3 @ 4:00 (pull, swim, kick, some sort of swim/kick- your choice, but all the same)

1 x 125 kick FAST for time with boards- add time to 175 swim above, how close did you get to your 3rd 300 swim above?

Warmdown with 6 x 50 @ :10 rest, drill/skulling by 25's

Wear your mask all the way to the car, stay well hydrated today and do an excellent job in school. SrS AM & CoGr are off tomorrow, otherwise you're here at the D 8-10a tomorrow morning, temperature check at 7:50a. Have a great day!