Thursday Morning, September 24, 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 (4 UDK's!)

1:00 rest

6 x 75 @ 1:20- 25 dolph kick on side, 50 ra2 la2 free drill- keep head still, long stroke, roll hips

3 x 100 @ 1:45- 25 catchup free drill (BIG kick), 50 choice drill primary stroke (NO FREE), 25 kick on back- focus on 4 small FAST UDK's off the wall, then build kick to FAST on the surface)

4 rounds of:

2 x 50 swim/kick by 25's @ 1:00 (get :05 faster by round) in primary stroke (same stroke as 100's above)

2 x "out&backs" all small FAST UDK's! 1st @ :40, 2nd @ :20

NO REST between rounds, except rotate 1 spot after 2nd set, check HR

24 x 100 in sets of 8 as follows:

1- 25 kick FAST with boards, 75 swim back (50)/breast (25) @ 1:45

2- 25 swim fly, 50 kick FAST with boards, 25 swim breast @ 1:45

3- swim 75 IM, 25 kick FAST free with boards @ 1:45

4- swim all free br3 @ 1:10 (@ 1:15, okay)

5-8, all kick desc 1-4 @ 1:45 (with boards, except #3 is always on back; 2nd set of 8 is on back, #3 with boards- same intervals); #8 needs to be SMOKING FAST!

Check HR after each round & rotate 1 spot.

With fins, finish up with...

18 x 25 in sets of 6 (1 x 50 swim all out FAST for time after each round of 6)

1-6, go odds @ :40 (15/10) and evens all FAST @ :20 (extra :30 rest before 50 swim after each set of 6)

Wear your mask all the way to the car, do an excellent job in school today (and with drylands!) & have a great day!