Thursday Morning, November 5, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & DISTANCE)

1 x 600- 300/200/100

1:00 rest

With fins:

9 x 50 as follows:

1- all drill @ 1:00

2- swim/kick by 25's @ :50

3- all kick @ :40

Rotate after #9, then...

9 x 50 as follows:

1-all drill @ :50

2- swim/kick by 25's @ :40

3- all kick @ :30

Rotate 1 spot, take off fins

7 x 150 as follows:

odds- 50 swim FAST TURN/BO, 50 kick easy/FAST by 25's, 50 swim FAST TURN/BO, @ 2:40

evens- swim free br3: #2 @ 2:00, #4 @ 1:50, #6 @ 1:40

Check HR, rotate 1 spot

DISTANCE-

50 x 50 @ :50 break it up in sets of 10 or 8 or 5 (20 of these 50's should be at Goal Pace)

5 x 450 choice @ :20 rest desc 1-5 to something JUICY (can be pull or swim), #5 should be at 500 Free Goal Time

JrG-

Until 7a...

1 x 100 drill swim by 50's @ 2:00

4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00

Rotate after each round, should get four-five rounds in

SrG/SrS-

Until 8a, 25's are in primary stroke

1 x 75 drill/swim/drill @ 1:40/3 x 25 swim all out FAST @ :40

1 x 75 drill/swim/drill @ 1:40/3 x 25 swim all out FAST @ :10 rest

After 3 rounds of the above, get right into...

3 x 150 swim free desc 1-3 @ 2:30

With fins, finish with...

6 x 25 @ :40 (odds 15/10, evens all FAST)

1 x 100 swim 75 FAST/25 kick- goal is to be faster than 100 Goal Time

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