Thursday Morning, October 15, 2020- written fro SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :15 rest, as follows:

100 (25 drill, 50 swim build into FAST TURN, 25 drill), 50 kick on back desc 1-3, 50 choice

Check HR & rotate 1 spot

3 sets of:

4 x 25 choice drill in primary stroke (3rd set is choice) @ :35

3 x out & backs- all UDK, all FAST @ :35* (@ :30 in 2nd set, @ :25 in 3rd set)

2 x 100 swim/kick by 50's @ 1:45, desc 1-2 to something JUICY (same stroke as 25's drill)

Check HR after each round & rotate 1 spot

4 rounds of:

9 x 50 kick @ 1:00 (even rounds @ :50), 1 FAST w/boards, 1 easy on back (focus on 4 UDK's!)

1 x 150 swim free br3 BIG kick on 2nd 75 @ 2:00

1 x 150 @ 3:30 in primary stroke as follows:

25 drill @ :40

50 swim at 200 GP

:10 rest

50 swim at 200 GP

25 drill

Check HR, then...

After even rounds....

1 x 200 kick FAST for time, get time

Check HR again & rotate 1 spot

After 4th round...

MYSTERY SET

Wear your mask all the way to the car, do a great job with school today (and with DRYLANDS!) and get excited to RACE next weekend. Make sure you've sent Teresa the 100 you want to race at the meet. Have a great day!