Wednesday Morning, November 11, 2020- written for SCY at the D (SrG & PM JrG)

1 x 600- 300/200/100

1:00 rest

2 sets of:

5 x 50 @ 1:00- 2k1p breast drill, except #3 is FAST UDK on back @ :45

3 x 75 @ 1:20- 50 ra2 la2 back drill, 25 sit & spin back drill

1 x 100 swim back/breast by 50's

Check HR & rotate 1 spot after each round

2 sets of (JrG, go to LONG SWIM):

3 x 225 swim IM @ 3:20 (3:30 if needed):

1- 50 of each stroke, except 75 of breaststroke

2- 50/75 back/50/50

3- 75 fly/50/50/50

1 x 350 swim FAST from a dive (in heats), 75 of each stroke & 50 kick free at the end

Rotate 1 spot after each set

After 2nd set...

10 x 40 w/"swamp turns" @ 1:00- drill into the "turn" (at flags), then EXPLOSIVE UDK and swim FAST

Check HR, then...

Work on starts & breakouts until 8a

JrG-

LONG SWIM as follows:

50 choice drill/100 swim IM (4x, desc the IM 1-4)

300 swim free br3 (neg split each 100)

4 more rounds of 50/100

Finish with freestyle pacework (100's) @ 1:45 (4 at mile pace, 4 at 1000 pace and 4 at 500 pace)

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