Thursday Morning, October 22, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:15- 75 drill/swim/drill by 25's, last 50 kick on back, focus on 4 FAST UDK's & desc 1-4

9 x 75 in sets of 3-

1-3, 50 fist free br3, 25 breast kick on back @ 1:15

4-6, drill/swim/drill build swim to FAST turn- all in primary stroke @ 1:20

7-9, 25 swim at 200 setup, 50 kick with FAST backstroke turn & UDK's @ 1:15

Check HR & rotate 1 spot

27 x 50 in sets of 9-

1-3, swim fee br3 @ :50 neg split, #3 @ :35

4-6 all kick on back @ :50, #6 is @ :40

7-9 swim/kick by 25's in primary stroke desc 1-3 @ :55 (2nd round @ 1:00, 3rd round @ 1:05)

Check HR & rotate after every 9 x 50

JrG- with fins, 24 x 25 @ :50 in sets of 4, the usual

SrG/SrS- with fins, 12 x 150 swim desc 1-3's @ 2:40; go 1-3 free, 4-6 primary NO FREE, 7-9 choice and 10-12 all kick on back

Finish up with...

2 x 150 drill/choice by 25's

4 x 25 from a dive (walk back from the bulkhead)

CoGr

2 sets of:

9 x 100 as follows:

odds @ 1:45- 25 swim build NO FREE, 75 kick choice focus on 4 FAST UDK's

evens @ 1:25- swim neg split free br3, hold stroke count

1 x 350 pull free- 200 smooth, 150 strong (go 1 x 450 in 2nd round, desc the 150's 1-3)

:30 rest between sets, check HR

With fins, finish up with...

A) 24 x 25 @ :40 in sets of 4, "the usual"

OR...

B) 12 x 150 @ 2:40 with fins, desc 1-3's (free, primary NO FREE, choice, and kick by sets of 3)

Wear your mask all the way to the car, do an excellent job in school today & get excited to race this Saturday. Regular workout at the St. James on Sunday for those invited. Have a great day!