Wednesday Morning, October 14, 2020- written for SCY at the D (SrG & PM JrG)

1 x 600- 300/200/100

1:00 rest

Short fast kicking in warmup, then...

JrG- 

LONG SWIM:

300 IM (4 x 75 swim IM, NO FREE)

400 IM (4 x 100 swim IM, kick the free)

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

300 IM FAST for time- 75 of each stroke, including free

SrG-

DISTANCE Set 

450 swim, desc the 150's to what you can/5 x 50 swim at Goal Pace @ 1:00

450 swim, desc the 150's to FASTER/8 x 50 swim at GP @ :50

450 swim, desc the 150's to FASTEST of the day/11 x 50 swim at GP @ :10 rest

Or...

Sprint set-

30 x100's odds & evens @ 2:00

Odds- 25 FAST/50 drill/25 FAST

Evens- 25 swim build (200 setup), :10 rest, 50 swim FAST get time, last 25 drill

Wear your mask all the way to the car, do an excellent job with your schoolwork today (and with DRYLANDS!) and get excited to RACE next weekend. Have a great day!