Wednesday Morning, December 16, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

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

2 x 75 @ 1:20- drill/dolph kick on side/drill by 25's

2 x 25-

#1- small FAST UDK @ :20

#2- fast kick on back @ :35, focus on 4 small FAST UDK's off the wall

No rest between sets, but take :30 rest between 2nd & 3rd sets of check HR & take off fins.

Check HR after 3rd set, then rotate 1 spot

2 sets of:

1 x 150 drill/kick FAST/drill by 50's @ 2:30 (JrG PM @ 2:45)

3 x 50 swim/kick by 50's desc 1-3 @ :55 (@ :45 in 2nd set); CoGr go @ :50 & :40, by round

No rest between sets, both round in primary stroke

Check HR after each round, rotate 1 spot after 2nd set

JrG PM- LONG SWIM:

3 times through...

50 primary stroke: swim FAST TURN/drill by 25's

50 kick on back w/FAST backstroke turn & UDK's

100 primary stroke (same as 50, but twice)

50 kick on back w/FAST backstroke turn & UDK's

150 swim IM by 50's, NO FREE (hand touch to get time, desc 1-3); #3 is FAST

Check HR after 3rd time through, then get water. When everybody is done, rotate 1 spot

Until 7a, finish up with...

50's swim at freestyle Goal Pace @ :55- check HR after every 5 x 50; at 6:58a, go a 100 easy drill

Senior's-

12 rounds of:

1 x 100 swim free br3 @ 1:15 (@ 1:15 if needed, but try 1:10 first 2-3 rounds)

2 x 50 swim at 200 Goal Pace @ :10 rest- these are primary stroke (rds 1-4), choice (5-8), NO FREE (9-12)

Check HR after 2nd 50, then 1 x 50 drill

If rounds 1-8 are spectacular, then we can finish up with...

Until 7:40a:

3 x 50 choice NO FREE desc 1-3 @ :55

1 x 75 swim free br 3/5/3 by 25's @ :55

At 7:40a, put fins on:

9 x 150 swim @ 2:40 desc 1-3's to all out JUICY

** At Abigail's request, went 50's @ 1:00 desc 1-3, 25 LUNGBUSTER, 25 swim (with fins) until 8a

College Group:

After "with fins" set (4 rounds- 2 with fins, 2 NO FINS) and 1 set of 150/3 x 50's, get right into...

12 x BROKEN 200's-

1 x 100 swim free br 3 @ 1:10 make interval, does not have to be fast(@ 1:15 if necessary)

2 x 50 swim at 200 Goal Pace @ :10 rest

Check HR, then...

1 x 50 drill; check HR again

After every 4th round...

1 x 300 pull free or back, get time & desc 1-3 to something smoking FAST

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Check your email tomorrow morning before coming out to the pool in case we have to cancel due to the weather. If we can't get in on Thursday Morning, I'll post something on the blog for you to do on your own during the day on Thursday. Friday will be "business as usual," so get to a pool on Thursday. Have a great day!