Wednesday Morning, November 25, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

Welcome home to the SNOW Alums! Wear your mask at all times when out of the water, and keep your distance while in the water. Set yourselves up at least 5 yards apart in the lanes.

With fins, 3 sets of (take fins off for 3rd set):

4 x 50 @ :50- choice drill/FAST UDK on stomach by 25's

4 x 25 @ :35- breast pull w/free kick (wide press, get long & flat at end of each stroke), except #3 is FAST UDK @ :20

1 x 100 @ 1:40- 25 swim FAST (same stroke as drill on 50's), 50 choice kick, last 25 UDK on stomach

Check HR after 2nd set, take fins off then rotate 1 spot. 3rd set is WITHOUT FINS

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

DISTANCE-

4 x 1500 (@ :20-:30 rest) as follows:

1- 500 pull/5 x 100 swim @ 1:10 (hold stroke count)/500 pull faster

2- 2 x 750 swim (odd 100's are swim IM, desc 1-4; even 100's drill/kick by 50's; last 50 is kick FAST)

3- 15 x 100 swim odds cruise @ 1:10, evens swim at Goal Pace @ 1:20

4- swim for time

Senior's/College Group-

AMRAP...

25 swim FAST @ :40/50 drill @ 1:00

50 swim FAST @ 1:00/50 drill @ 1:00

75 swim FAST @ 1:20/50 drill @ 1:00

Get times for 25/50/75, goal is within .5 sec of 25 time (x2, x3) as you go to 50 & 75 (same stroke throughout)

IN EVEN ROUNDS: no 50's drill, just 25/50/75 on same intervals, then 100 drill-sw-drill-skulling by 25's

Rotate 1 spot after even rounds

Change strokes if you'd like after even rounds

After 6th time through (odds & evens, 12 total rounds), go the following...

4 x 50 drill/kick @ 1:00

1 x 200 swim/choice by 50's @ 3:30

4 x 50 swim/kick by 25's @ :50

Check HR, then go last few rounds IM...

Warmdown a bit before you get out, but be sure to keep your distance while in the water. Saturday morning will be at 8a, right here at the D. The workout will be posted on the blog ahead of time if you'd like to see it & get familiar with it ahead of time. Enjoy your time off, be sure to say "THANKS!" to everybody in your family; things may not be ideal right now, but we all have an awful lot to be thankful for. Have a great day!