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

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:40-

100 drill/50 swim FAST TURN/drill, then 3rd 50 kick on back FAST UDK's, last 50 skulling

Check HR & rotate 1 spot, then...

12 x 75's as follows (College Group, go 8 x 75, then get into pacework):

Odds- 25 kick build to FAST, 50 swim FAST TURN @ 1:20

Evens- 25 kick all FAST, 50 swim easy turn, FAST off the breakout & finish, @ 1:10

After #4, 2 x 100 swim BIG neg split free br3 @ 1:20 (check HR & rotate 1 spot)

After #8, 2 x 150 swim BIG neg split free br3 @ 2:00 (check HR & rotate 1 spot)

After #12, 3 x 125 swim free br3 @ 1:30 (@ 1:40 if necessary)

Check HR, then get right into...

15 x 25 in primary stroke as follows:

1, 2 &3 are all drill @ :35

#4 is swim at 200 setup @ :25

#5 is all small FAST UDK's @ 1:00!

Check HR after #5, then rotate 1 spot (STAY ON THE INTERVAL when rotating)

Everybody together:

50's @ Goal Pace as follows:

3 x 150 @ 2:40- go cruise/Goal Pace/drill by 50's

3 x 100 @ 1:45- swim at Goal Pace/drill by 50's

3 x 50 swim at Goal Pace @ :10 rest

Go 2 rounds in primary stroke, 1 round choice

After 3 rounds, go 1 x 300 pull desc 100's 1-3, then repeat set until you have to get out

CoGr- after 8 x 75, get into the pace set as listed, except DISTANCE goes as follows:

3 x 150 @ 2:20 all swim- cruise/at pace/cruise by 50's

3 x 100 swim @ 1:30, all at Goal Pace

3 x 50 swim at Goal Pace @ :10 rest

After 3 rounds, go 2 x 300 pull @ 4:00, desc 1-2, then repeat the set going 6 x 100/6 x 50 pace instead of 3

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