Saturday Morning, December 19, 2020- written for SCY at the D (SrG, AM JrG)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of (3rd set is NO FINS):

4 x 25 fly pull free kick drill @ :40, except #3 is FAST UDK @ :20 (on stomach)

1 x 100 @ 1:40 (gets :10 faster by round)- 

25 swim fly build, 50 kick on back FAST back turn, 25 swim FAST fly

Check HR after 2nbd round, take fins off  rotate 1 spot (take 1:00 to rotate, not more than that)

After 3rd set, check HR & rotate again, then continue right into...

12 x 50 in sets of 3:

1-2, swim/kick by 25's fly @ :55, desc 1-2

#3- swim all backstroke with FAST TURN/BO @ :40

6 x 75 @ 1:20, drill-swim (build)/drill by 25's- primary stroke

Check HR after #12, rotate 1 spot, then 1:00 rest

JrG-

Until 10a...

4 x 50 swim at 200 GP @ 1:00

100 dr-sw-dr-skulling by 25's @ 2:00

3 x 50 swim at 200 GP @ :10 rest

150 dr-k-dr by 50's @ 3:00

No extra rest between rounds.

Same stroke for 50's @ 1:00 & :10 rest

Go 2 rounds in primary stroke, then 1 round choice (can be free on choice round)

Sr's-

Until 10a...

6 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:05

100 dr-sw-dr-skulling by 25's @ 2:00

6 x 50 swim at 2nd 50 split @ :55

100 dr-sw-dr-skulling by 25's @ 2:00

6 x 50 swim at 2nd 50 split @ :10 rest (#4 is drill, same :10 rest)

150 dr-k-dr by 50's @ 3:00

No extra rest between sets.

Go 2 same stroke for 50's @ 1:05/:55/:10 rest

Go 2 rounds primary stroke, 1 round choice (can be free on choice round)

Wear your mask all the way to the car. Do an excellent job with your schoolwork this weekend- and with your DRYLANDS. Be sure you're on top of the various schedule changes for the next ten days or so. Start thinking about 2021: goals, possibilities, expectations....it's going to be a BIG YEAR. Have a great day!