Tuesday Morning, November 3, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 50 @ 1:00- 25 dolph kick on side, 25 blow it out the back fly drill

8 x 25 @ :35 fly pull free kick, except 3, 5 & 7 are FAST UDK @ :20

Take off fins & rotate 1 spot

2 x 300 @ :15 rest-

25 choice fly drill, 50 ra2 la2 back drill- except last 75 is swim 25 fly/50 back

Check HR & rotate 1 spot again

JrG-

LONG SWIM

One time through (focus on small FAST UDK's throughout):

3 x 100 swim IM desc 1-3, 25 free is always kick on back

150 swim free br3, strong neg split

3 x 200 swim IM desc 1-3, 50 free is always kick on back

150 swim free br3, strong neg split

3 x 300 swim IM desc 1-3, 75 of each stroke (swim free)- hand touch before last 300, get time

1:00 rest, check HR & rotate 1 spot

With fins, finish up with...

3 rounds of:

3 x 75 swim desc 1-3 @ 1:30, #3 should be juicy

3 x 75 swim (50)/kick (25) @ 1:40 desc 1-3, how close can you come on #3 to your time on #3 above?

1 round free, 1 round NO FREE, 1 round choice

Sr's-

3 sets of:

6 x 75 @ 1:10 swim 25 fly/50 back (build fly, good tempo on backstroke)- focus on 4 UDK's

2 x 100 @ 1:40- drill/kick on back by 50's in primary stroke

6 x 100 as follows, all in primary stroke:

odds- 25 swim build, 50 swim STRONG, 25 drill @ 1:40

evens- 25 swim at 200 setup, :10 rest, 50 swim FAST, get time, last 25 kick FAST on back (UDK's)

CoGr-

After 2 x 300's...

50 x 50 @ :50- break it up as you'd like, check HR sporadically; then...

5 x 500 @ :20 rest-

Either pull odds & swim evens @ stroke count; or...swim odds, pull evens

Wear your mask all the way to the car, do an excellent job in school today- and with your drylands. Get excited for November 21. Have a great day!