Monday Morning, October 26, 2020- written for SCY at the D (SrG, AM JrG, AM SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

Quick talk about meet:

A) what was your best swim?

B) what do you need to work on?

C) what would you do differently if you got to race again today?

3 sets of:

4 x 25 kick w/boards FAST @ :45- go IM order by 25's

2 x out&backs @ :35- all UDK, these are FAST

1 x 25 kick FAST @ :25 with boards

1 x 100 kick on back, focus on 4 UDK's off each wall, get time & desc 1-3

Check HR & rotate 1 spot after each round

Choice of "3 sets of (6 x 100/300 pull)" or DISTANCE SET...

3 sets of:

6 x 100 as follows-

1 x 100 swim choice @ 1:35 (on #4, it's @ 1:25)

1 x 100 swim free br3 @ 1:15

1 x 100 swim IM, last 25 is kick free on back @ 1:35 (on #6, it's @ 1:25)

1 x 300 pull free br 3/5/3 by 50's, get time & desc 1-3 to something JUICY

Check HR & rotate 1 spot after each round

After 3rd round, finish up with...

6 sets of:

1 x 150 kick on back @ 2:40, focus on 4 FAST UDK's off each wall (2nd 50 is kick with boards)

6 x 25 kick with boards, all FAST @ :40, except 3&5 are @ :20

1 x 75 kick FAST for time on back (even rounds with boards), goal is to be faster than 100 Free Goal Time

Check HR after each round, rotate 1 spot after even rounds

DISTANCE-

3 sets of:

4 x 50 fist free drill @ 1:00 (go swim free/fist free by 25's in 3rd set, count strokes)

1 x 375 swim free cruise, get time

:20 rest

1 x 400 swim free, get time- FASTER than 375

100 drill/choice by 25's- keep your stroke together here

:20 rest

4 x 100 pace- pick a pace and stick with it, all @ 1:40

Wear your mask all the way to the car, do an excellent job in school today and DO YOUR DRYLANDS, it's part of your training. If I didn't get to talk to you about the meet yet, think about those three questions and be ready to talk about it tomorrow. Have a great day!