Tuesday Morning, December 8, 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 (CoGr- go 2 rounds):

2 x 50 drill @ 1:00 (ra2 la2 for free)

2 x out&backs @ :40- all FAST UDK

2 x 75 swim/kick/swim @ 1:20 desc 1-2 (CoGr- go kick/swim/kick)

Check HR & rotate 1 spot after each round

Go 1 round free, 1 round primary stroke, 1 round choice

JrGold- LONG SWIM

2 times through:

150 swim-kick-swim by 50's (fly), 2nd 75 faster than 1st 75

75 swim free- go drill/200 setup/swim FAST by 25's

150 swim-kick-swim by 50's (backstroke), neg split as above

75 swim free- as above

150 swim-kick-swim by 50's (breaststroke), neg split as above

75 swim free- as above

After 1st time through...

300 swim backstroke, desc 100's 1-3 & focus on UDK's

After 300 back, repeat 150/75 sequence a 2nd time

1:00 rest, check HR

 After everybody has finished the LONG SWIM, finish up with freestyle pacework as follows:

3 x 100 swim free pace @ 1:45 (1000 or 500 pace, pick one & stick with it)

1 x 100 freestyle drill @ 1:45

3 x 50 swim free pace (same pace) @ :10 rest

Check HR & rotate 1 spot, repeat until 7a

Seniors-

2 sets of:

4 x 50 swim IM order @ :50 (1&2, by 25's); #3 is swim free @ :40, #4 is kick FAST @ 1:30, then...

1 x 75 swim FAST for time in primary stroke, get time (add together)

After 2nd set...

1 x 150 RACE from a dive in primary stroke, how close can you come to your 75's (x2) time?

1 x 200 drill/choice/drill/skulling by50's

1:00 rest, check HR

2 sets of:

4 x 100 swim/kick by 50's in primary stroke @ 1:40 desc 1-3, except 3rd 100 is swim free @ 1:10

3 x 50 swim FAST in primary stroke @ :10 rest, add up for 150 total (@ :15 rest in 2nd round)

1:00 rest between sets, check HR & rotate 1 spot

Until 8a, finish up with...

25's w/fins in sets of 4 @ :40- "the usual" (except, DISTANCE can go the pace set from JrG above)

CoGr-

DISTANCE:

3 rounds (go 3/1, then 2/2, then 1/3 on the 100's & 125's)-

3 x 100 swim/kick @ 1:40 desc, NO FREE

1 x 125 swim free @ 1:40 (can be @ 1:30 also if 1:40 is too much rest)

3 x 100 swim IM- last 25 kick free on back @ 1:30

1 x 125 swim free @ 1:30

After each round is 600 pulling 

(after 1st set is 600 pull; after 2nd set is 2 x 300 pull desc @ :20 rest; and after 3rd set go 3 x 200 pull @ :20 rest desc 1-3 to what you can)

Sprinters-

6 rounds (change strokes after every 2 rds, 150 drill after even rounds):

3 x 25 drill @ :35 (#2 is FAST UDK)

2 x 50 swim free @ :40

1 x 75 swim FAST for time @ 1:30

1 x 50 drill @ 1:00

2 x 50 swim free @ :40

3 x 25 swim FAST @ :10 rest- needs to be FAST

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 weekend & have a great day!