Tuesday Morning, December 1, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

16 x 75 in sets of 4 as follows:

1-4, drill/kick/drill by 25's @ 1:20- drill is 6ks

5-8, 50 drill (ra2 la2 back drill), 25 small FAST UDK @ 1:20

9-12, 25 swim backstroke FAST TURN, 50 drill in primary stroke @ 1:20

13-16, swim/kick/swim by 25's in primary stroke @ 1:10

Check HR & rotate 1 spot after #8 and #16; then...

1 x 300 by 75's- 50 kick FAST on back (4 UDK's), 25 choice skulling

Check HR again

JrG- LONG SWIM:

5 times through:

150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back

150 primary stroke- swim 200 setup, drill, swim FAST by 50's

50 kick all FAST, all UDK

Check HR after 5th time through, then rotate 1 spot

After everybody has finished...

50's swim at freestyle Goal Pace @ :55 until 7a

DISTANCE-

Some juicy pacework today...

9 x 100 @ 1:10 swim free- 2 cruise, 1 @ goal pace

10 x 100 @ 1:10 swim free- 1 cruise, 1 @ goal pace

9 x 100 @ 1:10 swim free- 1 cruise, 2 @ goal pace

Check HR after 9/10/9, go 150 drill/choice if you need to between rounds

Finish up with...

3 x 250 pull free desc @ 3:10

3 x 250 pull free desc @ 3:20

3 x 250 pull free desc 1-3 @ 3:30

Check HR after 3, 6 & 9

*Could not go 250's, instead finished with 8 x 75 @ :15 rest, 25 skulling/50 drill

Senior's/CoGr-

BROKEN 200's as follows:

1 x 100 swim free @ 1:10 (make interval)

2 x 50 swim at Goal Pace @ :10 rest

Check HR, then...

50 drill

Go 3 rounds primary stroke, 3 rounds free, 3 rounds choice, 3 rounds kick; rotate after every 3 rounds

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