Thursday Morning, November 12, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600-300/200/100

1:00 rest

9 x 50 drill @ 1:00, odds free/evens NO FREE; 3, 6 & 9 are kick on back with FAST turn & UDK's!

2 sets of:

2 x 125 @ 2:10- 50 fist free br3, 75 drill/kick/drill by 25's NO FREE

6 x 25 @ :35- 15y swim FAST/10y easy, except 3&5 are UDK (15y FAST/10 easy)

Check HR & rotate after each round

15 x 50 in sets of 5:

odds swim/kick by 25's desc 1-3

evens- all kick FAST

1-5, free

6-10 NO FREE (all the same stroke)

11-15 choice (all one stroke

Check HR & rotate 1 stroke

2 times through (JrG- only 1 time through, then go to 50's GP):

3 x 100 swim/kick by 50's in primary stroke @ 1:40 desc 1-3

2 x 100 swim free @ 1:10 (1:15, okay)

3 x 100 swim IM @ 1:25 (#2 is swim free/NO FREE by 50's); @ 1:30, okay

2 x 100 swim free br3 @ 1:10 (1:15, okay)

3 x 100* @ 1:40 swim/kick by 50's in primary stroke, EXCEPT #2 is a 150 swim FREE (#2 @ 1:50, okay)

*CoGr- go the 3 x 100 at the end of the above set as 150 swim free/100 swim-kick NO FREE/150 swim free- all @ 1:40

Senior's-

After 2nd time through, rotate and then get to the 50's Goal Pace below...

JrG- until 7a:

5 x 50 swim at 200 Goal Pace @ 1:00

1 x 100 drill @ 2:00

3 x 50 swim at 200 GP @ :10 rest

100 drill @ 2:00

Rotate after each round; every third round can be freestyle (other rounds are primary stroke NO FREE)

CoGr-finish up with...

7 x 125 swim free br3 @ 1:30, except #3, 5 & 7 are @ 1:20- swim at stroke count

Wear your mask all the way to the car. Do an excellent job in school today, and with your DRYLANDS. Get excited for RACE DAY tomorrow. Have a great day!