Saturday Morning, November 7, 2020- written for SCY at the D (SrG, AM JrG)

1 x 600- 300/200/100

1:00 rest

KEEP YOUR DISTANCE THROUGHOUT THE WORKOUT TODAY

16 x 50 in sets of 4 as follows:

1-4, all drill NO FREE @ 1:00

5-8, by 25's, catchup free drill/kick on back (4 UDK's) @ 1:00

9-12, by 25's, small FAST UDK on stomach (sneak a breath if needed), 6ks back drill @ 1:00

13-16, by 25's, sit&spin back drill, then last 25 swim back (same tempo as drill) @ :50

Check HR & rotate 1 spot

With boards where noted:

4 x 75 @ 1:15, 25 dolphin kick with boards (build), 50 swim neg split backstroke

6 x 50 swim backstroke @ :50, desc 1-3/4-6 to what you can

Rotate 1 spot (take :30 to rotate, not more than that)

6 x 75 backstroke @ 1:30- 25 swim "IM style" (fast tempo, light kick), go to hand touch to check time, then last 50 swim FAST backstroke with STRONG KICK

4 x 125 @ 2:15- 50 kick w/boards (dolph kick/breast kick by 25's), 75 swim IM, desc 1-4 to something JUICY!

Check HR & rotate 1 spot (take :30 to rotate, not more than that)

1 x 150 drill/different drill/skulling by 50's

1:00 rest, stay where you are

Figure out your 500 pace per 100 (for your 500 Goal Time), then get started with...

3 x 100 swim free br3 @ 1:40 desc 1-3 to your 500 Goal Pace time

2 x 100 swim backstroke STRONG NEG SPLIT @ 1:30- focus on 4 FAST UDK's, keep your head still

Take :30 rest to rotate 1 spot (not more than :30, then continue with the set)

3 x 100 swim free br3 @ 1:40, desc 1-2 to your 500 Goal Pace time, then hold that time for #3

2 x 100 swim IM @ 1:30- solid swims here on both, good tempo on back & big kick on breast

3 x 100 swim free br3 @ 1:40, all at 500 Goal Pace time

Check HR & rotate 1 spot again

2 x 100 swim/kick on back by 50's in primary stroke @ 1:40, desc to what you can

3 x 100 swim free br3 @ 1:45, desc 1-3 as follows:

1- a little slower than 500 pace

2- right at 500 Goal Pace

3- all FAST, as fast as you can go here!

Get time & check HR, put fins on & rotate 1 spot (last time)

With fins, until 10a:

25's in sets of 4 (the "usual" slightly modified) all @ :40

1- swim 15y FAST/10y drill

2- all swim build to FAST finish

3- all small FAST UDK on your stomach (sneak a breath if you need, but the fins should help)

4- all swim FAST

Go odd sets of 4 x 25's free, even sets of 4 x 25 NO FREE, but all one stroke

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS, IT'S A PART OF YOUR TRAINING. Be sure to thank Kristy for the workout, have a great day!