Friday Morning, November 6, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today, we went a modified version of the Speedset (4 rounds of 4 x 50 @ 1:30) as follows:

People racing this weekend @ WARF-

Three rounds of 3 x 50 in heats as follows:

1) 20y swim FAST from a dive ("FAD")/30y drill

2) 30y swim FAST FAD/20y drill

3) all swim FAST FAD

Anybody NOT racing this weekend, does these 3 x 50 all FAST;

Then, in the 2nd round, those NOT racing this weekend go 2 x 75's all FAST in heats (immediately following the 50's for those who are racing this weekend), add those times together; for the 3rd x 75, instead they go...

BROKEN 150 FAD (3 x 50 @ :10 rest), trying to be faster than their time from the 2 x 75's added together

Then in the 3rd round, those NOT racing this weekend go 2 x 100's all FAST in heats (immediately following the 50's for those who are racing this weekend), add times together; for the 3rd x 100, instead they go...

1 x 175 straight swim FAST FAD- trying to be faster than their 2 x 100's added together

Warmdown as needed before you go.

College Group (and anybody who is NOT racing this weekend who would like to get a little extra swimming in) goes the following:

1 x 600- 300/200/100

8 x 50 @ :10 rest, drill/choice by 25's (4 free, 4 NO FREE)

1:00 rest

8 sets of (all @ :10 rest):

1 x 75- drill/drill/skulling by 25's

1 x 125- first 75 is drill/swim/drill by 25's (build swim), then last 50 is kick on back, focus on UDK's & desc the 50 kick 1-8

1:00 rest, get water

3 rounds of:

2 x 150 swim free br3 neg split @ 1:50

1 x 175 swim free br3 @ 1:50

2 x 150 swim free @ 1:50- as above

1 x 175 swim free @ 1:50- as above

Make the intervals and focus on holding your stroke count; immediately after the 2nd 175, get right into...

After 1st round, 1 x 200- 100 cruise free, 100 swim at pace

After 2nd round, 1 x 400- odd 100's cruise free, even 100's swim at pace

After 3rd round, 1 x 600- odd 100's cruise free, even 100's swim at pace

Check HR after 3rd round, then finish up with...

6-8 x 50's choice drilling, loosen up a bit & make sure your stroke feels good, then...

1 x 800 pull free for time, goal is better than your 800M best time, while trying to hold your stroke count. Check HR immediately after finishing and OML.

Warmdown as needed.

Wear your mask all the way to the car, do an excellent job with school today- and with DRYLANDS. Those of you racing this weekend, GOOD LUCK, be aggressive and have fun at the meet. Have a great day!