Monday Morning, December 14, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 50 @ 1:00- 2 drill, 1 kick on back, focus on UDK's

1 x 300- drill/bpk by 50's

1:00 rest

Swimdown from the meet-

All @ 2:00 rest:

30 minute swim

20 minute pull (choice equip)

10 minute kick (alternate 100 on boards, 100 on back)

Talk about the OCCS Meet (get masks & water bottle, keep your distance)

Anybody racing next weekend goes the following (Christian & Ibrahim):

During 30 min swim-

300's swim descend 1-5 to something JUICY @ 1:00 rest; #6 is drill/kick/drill/skulling by 25's

1:00 rest

During 20 min pull-

100's @ 2:00 in primary stroke odds & evens as follows:

Odds- 25 drill/50 swim FAST TURN-BO/25 drill

Evens- 25 swim FAST/50 drill/25 swim FAST

1:00 rest

During 10 min kick

20 x 25 kick @ :40 in sets of 4- "the usual," go odd sets with boards, even sets on back

1:00 rest, check HR

Until you have to get out, finish up with...

50's swim @ :55, 2 choice, 1 NO FREE, FAST TURN

College Group (anybody in the meet this past weekend goes the 30/20/10):

9 x 50 @ 1:00- 2 drill, 1 kick on back desc 1-3

300- drill/choice by 50's

Rotate 1 spot & check HR

6 sets of:

2 x 50 kick @ :50 desc 1-2 (odd rounds with boards, even rounds on back)

1 x 75 all drill @ 1:30

1* x 25 swim FAST @ :25

No rest between sets, check HR after last 25 in each round, then rotate 1 spot

*in 2nd set, go 2 x 25 @ :30- these are all swim FAST

n 3rd set, go 3 x 25 @ :35

4th set is 4 x 25 @ :40

5th set is 5 x 25 @ :45

6th set is 6 x 25 @ :50, all swim FAST (hold speed AND technique throughout the set)

1:00 rest after 6th round.

Finish up with...

3 sets of:

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

1 x 150 @ 2:40- swim FAST TURN&BO/drill/swim all FAST, by 50's

1* x 150 @ 2:10- pull free br 3/5/3 by 50's

No rest between sets, check HR after each 150 pull

*add 1 x 150 in each round, desc 150's pull 1-2 & 1-3

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Stay focused on your training & get excited for our RACE DAYS in January. Have a great day!