Thursday Morning, October 29, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 sets of:

2 x out & backs @ :40- all UDK, all FAST (in even rounds, @ :30)

4 x 50 as follows:

1- swim/k on back by 25's @ :50 in primary stroke, get time

2- swim free br3 @ :40 (or br4/2)

3- swim/k in primary stroke by 25's @ :50, faster than #1

4- all kick with boards @ :40- hustle here!

No rest between rounds, but rotate 1 spot after even rounds (take :45 to rotate, not more than that)

After 6th set, go 1 x 200 (150 drill/choice by 25's, then 50 skulling)

1:00 rest

2 sets of:

8 x 75 @ 2:00-

odds, 25 swim at 200 setup @ :40/50 swim at 200 GP @ 1:20

evens- 25 swim at 200 setup @ :10 rest, then 50 swim at 200 GP- all @ 2:00

1st set is free, 2nd set is primary stroke NO FREE (all one stroke for 8 x 75)

After 1st set, go 3 x 150 @ 2:30 (100 pull free br3, 50 drill- desc 100 pull 1-3)

After 2nd set, put fins on...

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to all out JUICY (1-3 free; 4-6 primary NO FREE; 7-9 choice)

DISTANCE-

(From Wednesday) 3 sets of:

2x {1 x 175 @ 3:00- 100 swim IM, :10 rest, 75 kick FAST for time w/boards

     {1 x 275 @ 3:00- 25 kick FAST w/boards, 250 swim smooth (150)/giddyup (100) 

6 x 100 @ 1:25-

odds- swim free at stroke count, strong 2nd 50

evens- all kick with boards, make the interval

1:00 rest after 6 x 100, check HR

After 3rd round...

3 x 600 @ :20 rest pull w/choice equipment, desc 1-3 (hold stroke count throughout)

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Have a great day!