Tuesday Morning, November 17, 2020- written for SCY at the D (SrG, AM JrG, AM SrG & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 75 @ 1:20 in sets of 3-

1&2- drill/kick/drill by 25's, build the kick

#3- all kick on back, get time & desc 1-3 to what you can

3 sets of:

3 x 50 IM @ :50- go swim/kick by 25's, 1 fly, 1 back, 1 breast; 3rd round swim IM order by 25s @ :45

2 x 75 swim/kick/swim by 25's in primary stroke NO FREE @ 1:10; 2nd round @ 1:15 (desc), 3rd round @ 1:20 (desc)

Sr's-

3 sets of:

6 x 100 @ 2:00 as follows-

1-3, 25 swim at 200 setup, :10 rest, 50 swim FAST (faster than 200 GP), 25 drill

#4- drill/swim/drill/skulling by 25's

5&6, 25 swim at 200 setup, :15 rest, 75 swim FAST

200 easy drill/kick/drill/choice by 50's after every 6 x 100

After 3rd round, we'll finish up with...

6 x 75 from a dive in heats as follows:

25 swim at 200 setup/:10 rest/50 all out swim FAST

2 free, 2 primary NO FREE, 2 choice

Jr Gold-

LONG SWIM:

5 times through...

100 swim IM, last 25 kick free on back

100 swim in primary stroke (25 swim FAST, 50 drill, 25 swim FAST

100 kick- 25 UDK, 50 FAST choice, 25 UDK

100 swim in primary stroke- 25 drill, 50 swim FAST (200 GP or faster), 25 drill

After 5th round, finish up with...

100 swim free at Goal Pace (pick 1000 or 1650 pace)

We went 50's @ :55, 9 total

2 starts before you go

DISTANCE-

3 sets of:

6 x 100 swim at Goal Pace @ 1:30 (1:40- okay)

1 x 550 pull free br 3/5/3 by 50's, start at 80-85%, desc 1-3 something JUICY

Check HR after each 550, then get right into...

6 x 25 @ :10 rest, odds are drill/evens are skulling

After 3rd round, if there is time, finish up with...

3 x 350 swim desc 1-3 @ :20 rest

2 starts before you go.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend & have a great day!