Tuesday Morning, October 13, 2020- written for SCY @ the D (SrG, AM JrG, AM SrS)

1 x 600- 300/200/100

1:00 rest

5 x 100 @ 1:45- 25 kick build (4 UDK's!), 50 ra la back drill by 25's, last 25 choice drill primary

6 x 75- 50 swim backstroke neg split, 25 swim NO FREE OR BACK big kick @ 1:15 (#3&6 @ 1:05)

8 x 50 kick with boards, STRONG neg split:

1-2 @ 1:00, 3-8 @ :50 but #5&7 on back, focus on 4 small FAST UDK's

1:00 rest, check HR & rotate 1 spot

Jr. Gold-

LONG SWIM as follows:

300 IM- 4 x 75 IM (no free)

400 IM- 4 x 100 IM (kick the free)

800 IM- 4 x 200 IM (swim/kick the free by 25's)

300 IM swim FAST, 75 of each stroke (swim the free)

Finish with 25's kick with boards-

odds go 15/10 @ :40

evens- all FAST @ :20

Go 4 free, and 4 NO FREE (all the same kick)

SrG/SrS- go through all rounds before rotating

4 rounds-

3 x 75 swim/kick/swim by 25's @ 1:10, middle is free, others NO FREE

1 x 100 swim free br3 @ 1:10

Rotate & check HR

3 sets of:

3 x 100 swim neg split free br3 @ 1:20

1 x 125 swim free br3 @ 1:20

1 x 50 kick FAST for time @ 1:00

Check HR & rotate 1 spot

4 sets of:

1 x 150 swim neg split free rb3 @ 2:00

1 x 150 swim IM- 25 fly, 50 back, 50 breast, 25 free @ 2:00

Check HR & rotate 1 spot

3 sets of:

1 x 200 swim free br3, except 3rd 50 is kick on back @ 2:40

1 x 200 swim free STRONG neg split @ 2:25

Check HR & rotate 1 spot

Heavy D-

Short fast kick, then breast drilling

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