Friday Morning, October 9, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

1 x 100 RACE in heats- best event, race somebody your (approximate) speed & get time...

Figure out 75 split from your time, then...

4 x 75 RACE- same stroke as the 100; has to be faster than your 75 split from the 100, or else it doesn't count towards your 4 (total) 75's

Warmdown after each race, but only until the heat after you finishes, then get out of the warmdown lane.

College Group:

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :15 rest, 100 drill/swim by 25's, 50 kick on back (4 UDK's), 50 swim (desc 1-3)

8 x 50 @ 1:00, odds are drill/swim, evens are all kick desc 1-4

9 x 150 in sets of 3:

1-3, swim @ 2:00 desc 1-3 to what you can (check HR)

4-6, swim @ 1:45 neg split & hold stroke count

7-9, swim again @ 2:00, desc to faster than #3, check HR

1:00 rest

DISTANCE-

4 sets of:

4 x 100 swim at Goal Pace @ 1:30, check HR after #4, then right into...

1 x 150- drill/skulling by 25's, except middle 50 is all kick on back, loosen up your legs

After 4th round...

15 mins of your choice to get ready for...

1 x 150 swim FAST from a dive

STROKE-

4 rounds of:

4 x 100 @ 1:45-

odds- 25 swim at 200 setup, 50 drill, 25 swim FAST

evens- 50 swim at 200 Goal Pace, 25 drill, 25 swim FAST

After each round...

1 x 150 drill/skulling by 25's, except middle 50 is all kick on back, loosen up your legs

After 4th round...

15 mins of your choice to get ready for...

1 x 100 swim FAST from a dive

Wear your mask all the way to the car, do an excellent job in school today- and with your drylands. Remember, no LCM this Sunday at the St. James, but regular workout every other day at the other sites. Have a great day!