Thursday Morning, September 11, 2020- written for SCY @ the D (SrG, SrS AM, JrG AM & CoGr)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

Rotate 1 spot after #16...
24 x 100 in sets of 4 as follows:
1-4, drill/drill/swim/kick on back @ 1:40
5-8, all kick, 50 on back (4 UDK's!), 50 w/boards- neg split each 50- 2nd 25 is FAST @ 1:45
9-12, 25 drill, 50 swim FAST TURN, 25 skulling @ 1:50
13-16, all kick 50 on back (FAST TURN), 50 with boards FAST (3rd 25 is dolphin kick), @ 1:45
17-20, 25 swim build (think "200 setup"), 50 drill, 25 swim FAST @ 1:40
21-24, all kick FAST with boards, 25 dolphin kick, :10 rest, 75 free/breast/free by 25's, a;; @ 2:00
1:00 rest, check HR

SrG/SrS/JrG...
With fins,
9 x 75 @ 1:20, breast pull w/dolph kick & FLIP TURNS desc 1-3's to something FAST
Check HR then take off fins & rotate 1 spot.

3 sets of:
1 x 150 swim freestyle br3 @ 1:50 (@ 2:00, okay)- good UDK's & long stroke, add kick on 2nd 75
3 x 50 swim/kick breaststroke desc 1-3 @ 1:00* (*gets :05 faster by round)
Check HR after each round, rotate 1 spot after 2nd set.
After 3rd set, check HR & continue right into...
8 x 50 @ 1:00- drill/choice by 25's
1:00 rest, put fins on, rotate 1 spot if 3 or 4 per lane

With fins...
9 x 150 swim @ 2:40 desc 1-3's to all out FAST (1-3 free, 4-6 choice, 7-9 NO FREE)
Check your HR after #9, then 150 drill/skulling by 25's before you get out.

College Group ("CoGr")-
After the 24 x 100, continue with...

With fins:
3 sets of:
3 x 25 drill @ :35
1 x 75 swim (same stroke as 25's drill), desc the 3 x 25 to all out FAST @ 1:15
No rest between sets, NO FREE on 3rd set

3 sets of:
1 x 75 drill/kick UDK FAST/drill by 25's @ 1:20
5 x 25 as follows:
odds- swim FAST @ :40
even 25's- all FAST UDK @ :20
No rest between sets.
Check HR & take fins off after 3rd set, 100 easy choice loosen
Check HR again.

Finish up with...
3 sets of:
5 x 50 @ :40 swim free/NO FREE by 25's
5 x 25 @ :40 swim at 100 RACE PACE (#3 is all drill, bank the rest)
5 x 50 @ :40 all kick, except 2&4 are kick/swim by 25's
Check HR & 1:00 rest after each round.

150 drill/skulling by 25's before you get out. Do an excellent job with your schoolwork today, and your drylands. Enjoy your day off tomorrow & get excited for our first LCM workout onSunday. Have a great day!