Tuesday Morning, December 29, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

4 x 50 choice drill @ 1:00- same drill for all 4 x 50, change drill by rounds

4 x 25 kick FAST w/boards @ :40 (@ :30 in 2nd, on back, @ :25 w/boards in 3rd set)

No rest between sets, check HR after 3rd set & rotate 1 spot

12 x 100 in sets of 3 as follows:

1- 25 drill, 50 swim FAST turn, 25 drill @ 1:40

2- 25 swim FAST, 50 drill, 25 drill @ 1:40 (same stroke as #1)

3- all swim free br 3 @ 1:10- smooth & strong, make interval

:30 rest after #3, check HR, then straight through to #12

Check HR & rotate 1 spot

JrG- LONG SWIM

1 x 1200 as follows:

100 swim IM (last 25 kick on back)- desc this 100 1-6

50 kick FAST with boards

50 swim in 4th best stroke (NO FREE), FAST turn

Check HR after 6th time through, rotate 1 spot

Until 7:30a, finish up with...

50's swim at DISTANCE FREE goal pace @ :55 (check HR & rotate 1 spot after every 9 x 50)

Go a 150 drill/skulling by 25's, then you're done!

DISTANCE-

3 x 900 as follows, all @ :20-:30 rest (not less than :20, not more than :30)

#1- 300 pull (get time), 600 swim

#2- 300 swim, 300 pull (get time, faster than 1st 300 pull), 300 swim

#3- 60 swim neg split, 300 pull- fastest 300 pull of the day

Check HR, 1:00 rest, rotate 1 spot

Finish up with...

15 x 100 swim at free Goal Pace in sets of 3 as follows:

3 @ 1:40/3 @ 1:30/3 @ 1:40/3 @ 1:20/:30 extra rest/3 @ :10 rest

Sr's- 3 options:

A) the DISTANCE SET

B) 3 sets of:

3 x 100 @ 1:45- 75 swim FAST (get time), 25 drill

Check HR after #3, then go an extra 50 drill; add together the 2 fastest 75's for a 150 total, then...

1 x BROKEN 150 from a dive: 3 x 50* @ :10 rest (in 3rd set, will be 25/50/75 @ :15 rest)

After 3rd round, go 100 easy then finish up with...

24 x 25 @ :40 with fins: the usual in sets of 4

C) 3 rounds of the following:

4 x BROKEN 100 @ 2:30- 50 swim  at 200 set-up, :10 rest, 50 swim at 200 Goal Pace or faster

300 easy drill/choice by 50's after every 4th x 100

After 3rd round, put on fins & finish up with...

24 x 25 @ :40- the usual in sets of 4

Wear your mask all the way to the car, do some schoolwork today- and do an excellent job with your DRYLANDS! Take good care of yourself away from the pool & enjoy your time off; start thinking about some good goals for 2021 for yourself, and for our team. Have a great day!