Thursday Morning, October 1, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 75 @ 1:20 (last 2 @ 1:00, swim/kick/swim by 25's)- drill/drill/UDK, all backstroke

16 x 25 @ :35 in sets of 4:

1- sit & spin back drill

2- swim back BUILD

3- UDK @ :30

4- UDK @ :20

Take fins off & rotate 1 spot after #16, then...

2 x 300 @ :20 rest- 50 swim neg split backstroke (4 UDK's), 25 drill (last 150 of 2nd 300 can be choice)

Check HR

One time through...

3 x 200 swim choice, except 3rd 50 is kick on back @ 2:50 (3:10)

5 x 50 as follows:

1-2, swim/kick NO FREE @ :50

#3- all swim free @ :35

#4- swim/kick @ :50

#5- all kick FAST @ :45

12 x 75 @ 1:10- 1 swim free br3, 2- swim IM (NO FREE), 3 swim/kick/swimchoice, 4- kick/swim/kick

5 x 50...as above

8 x 50 kick @ 1:00- 1 FAST 1 easy, 2 FAST 1 easy, 3 FAST (@ :55 in 2nd set)

6 x 150 swim neg split @ 1:55 (@ 2:10)- odds swim free, evens swim back (CoGr @ 1:45/2:00)

5 x 50...as above

8 x 100 @ 2:00 as follows:

25 swim 200 setup, :10 rest, 50 swim at 200 Goal Pace, 25 drill

Check HR, rotate 1 spot

Finish up with 24 x 25 with fins- the usual in sets of 4 @ :40

Wear your mask, do an excellent job in school today- and with drylands. Have a great day!