Tuesday Morning, November 24, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

1 x 225 @ 3:40- by 75's, catchup free drill/all kick/choice drill

1 x 75 @ 1:20- drill/swim/drill by 25's, NO FREE

1 x 150- kick/swim/kick by 50's @ 2:40

2 x 75 @ 1:20- swim/drill/swim by 25's- same stroke as previous 150

3 x 100 @ 1:40- swim choice, 3rd 25 is kick on back w/FAST backstroke turn

Check HR & rotate 1 spot

3 x out & backs w/boards @ :35 (free kick/dolphin kick)- forward ss at midpool

2 x 25 swim @ :25, go "200 setup" on #1, all FAST @ #2

3 x out & backs @ :35- all UDK, all FAST

     9 x 50 kick with boards- 2 @ :55 (desc 1-2), #3 @ :40 make interval

2 x out & backs @ :25 w/boards, as above

3 x 25 swim swim @ :35, #1 is @ "200 setup," #2&3 are all FAST

2 x out & backs @ :25, all UDK, all FAST

Check HR & rotate 1 spot

JrG- LONG SWIM as follows-

2 times through:

1 x 125 swim IM (100 swim IM w/50 swim breast, last 25 kick free on back build)

1 x 75 swim free br 3/5/3, desc 25's 1-3

1 x 125 swim IM (100 swim IM w/50 swim back, last 25 kick free on back build)

1 x 75 swim free br 3/5/3 desc 25's 1-3

1 x 125 swim IM (100 swim IM w/50 swim fly, last 25 kick free on back build)

1 x 75 swim free br 3/5/3 desc 25's 1-3

300 swim free br3, desc 100's 1-3 to something JUICY! Change gears here, bring your kick in!

Check HR & rotate 1 spot

Until 7a, finish up with...

4 x 100's swim freestyle pace @ 1:45, check HR then a 50 drill; rotate 1 spot after 50 drill

SR's-

2 times through:

12 x 25 as follows:

1-2, swim at 200 set up @ :35

3-4, swim FAST @ :10 rest (all @ 1:00)

5-6, go 1/2 way small FAST UDK, then 2nd 1/2 drill, @ :40

6 x 125 as follows:

1- 25 swim (same strokes as the 25's you did above), then 100 swim free br3 @ 1:40

2- 50 swim (same stroke as the 25's you did above), then 75 swim free br3 @ 1:40

3- as follows: 1&2 swim FAST @ :10 rest, #3 is all drill (:10 rest again), then last 50 swim FAST, all @ 2:30

After 2nd round, let's talk about how you did in the first 2 rounds; then...

3rd time through w/12 x 25 and the 6 x 125, but the last 3 x 125 are all swim free br3 @ 1:30

Check HR

CoGr-