Tuesday Morning, November 10, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 25 choice drill @ :40, except #2 is small FAST UDK @ :20

3 x 75 dolph pull w/free kick (and with FLIP TURNS!) @ 1:10, desc 1-3 to what you can

Rotate after 1st & 3rd round.

Take fins off after 3rd round

One time through:

9 x 25 kick with boards, 2 FAST @ :30, 1 easy @ :40

2 x 50 drill @ 1:00

9 x 25 kick with boards, 2 FAST @ :25, 1 easy @ :40

2 x 50 drill @ 1:00

4 x 50 kick all FAST with boards @ 1:00- except #2 is @ :10 rest before getting into #3 (then get back @ 1:00 interval for #4)

9 x 25- 2 drill @ :40, 1 small FAST UDK @ :20

Check HR & rotate 1 spot

JrG- Until 7a, finish up with...

LONG SWIM:

50 choice drill (mix it up)

100 swim IM, descend 1-???

SrG/SrS- 6 sets of:

2 x 75 swim FAST @ 2:00

1 x 100 drill @ 2:00

Keep track of avg time on the 75's; switch strokes after 3rd round if you'd like

After 6th round...

BROKEN 150's (3 x 50 @ :10 rest)- go faster than twice your avg 75 time (2 times), and you can warmdown; if not, repeat Broken 150's until you get 2 under your belt...then warmdown

CoGr- (DISTANCE)

Lane to yourself today...warmup as you feel for 40 minutes, then...

40 x 50 @ :40 as Goal Pace (mile pace or 1000, your choice)

Check HR when you can & try to hold your stroke count.

With fins, finish up with...

9 x 150 swim desc 1-3's to all out FAST @ 2:30 (go free, NO FREE, choice by 3's)

Warmdown before you get out.

Wear your mask all the way to the car, do an excellent job in school today & with DRYLANDS. Get excited to race on November 21. Have a great day!