Tuesday Morning, October 27, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

4 x 25 kick FAST with boards @ :35 (#3 @ :20), IM order by round

2 x out&backs @ :30, all UDK, all FAST

1 x 100 swim/kick by 50's choice NO FREE @ 2:00- get time & desc 1-3 (kick on back)

Rotate 1 spot after each round, but stay on the interval.

Check HR after 3rd set, then...

4 sets of:

1 x 150 kick on back (2nd 50 w/boards) @ 2:30

6 x 25 all kick with boards @ :35 (odds, IM order by round) or :20 (evens, all free)- these are all FAST

1 x 100 kick all FAST, 50 on back choice, 50 w/boards primary stroke

Rotate 1 spot after each round

JrG- LONG SWIM

4 times through...

300 IM (100 swim IM, 50 kick on back two times through, desc 1-2)

150 swim free br3 desc 50's 1-3 to giddyup)

Check HR after 4th round, rotate 1 spot

DISTANCE-

3 sets of:

4 x 50 fist free br3 @ 1:00 (in sets, go swim/drill & compare stroke counts)

1 x 375 swim free smooth & strong, get time

:20 rest

1 x 400 swim free, faster than 375 time

Check HR

4 x 100 swim at Goal Pace @ 1:40- must hold stroke count

Check HR & take 1:00 rest between rounds

Seniors-

6 rounds of each (rotate & 1:00 rest after every 6 rounds):

1 x 100 swim free br3 @ 1:35/1 x 50 swim FAST for time in primary stroke @ 1:00

1 x 100 swim free br3 @ 1:25/1 x 50 swim FAST for time in primary stroke @ 1:00

1 x 100 swim free br3 @ 1:15/1 x 50 swim FAST for time in primary stroke @ 1:00

100 easy drill

1 x 100 swim free br3 @ 1:05/1 x 50 swim FAST for time in primary stroke @ 1:00

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