Wednesday Morning, December 2, 2020- written for SCY at the D (SrG, AM SrS, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

1 x 125 @ 2:15- 50 fist free br3, 75 drill/kick/drill by 25's NO FREE

3 x 25 @ :35- choice fly drill

1 x 125 @ 2:00- 50 small FAST UDK, 75 drill/swim/drill by 25's

3 x 75 @ 1:20- swim/kick/swim by 25's, desc 1-3, #3 should be JUICY!

Check HR after each round, then rotate 1 spot

1 round free

1 round primary stroke NO FREE

Finish up with...

3 x 100 @ 1:45- 25 swim build (200 setup), 50 drill, 25 all swim FAST

1:00 rest, check HR & rotate 1 spot

JrG- LONG SWIM

5 rounds of:

1 x 150 IM swim- 25 fly/50 back/50 breast/25 kick free on back (swim it like the IM!)

1 x 150 in primary stroke (NO FREE)- 50 at 200 set up/50 drill/50 swim at 200 Goal Pace

1 x 50 kick all out FAST for time, all UDK

After 5th round, check HR & rotate 1 spot for freestyle pace

Until 7a, finish up with...

50's swim at freestyle Goal Pace @ :55 (pick 500 or 1000 pace & stick with it)

Senior's-

1 time through (all swim is in primary stroke):

4 x 100 @ 2:00- 25 kick FAST UDK/50 drill/:10 rest/25 swim FAST

4 x 100 @ 2:00- 50 kick FAST w-boards/25 drill/:10 rest/25 swim FAST

4 x 100 @ 2:00- 75 kick FAST choice/:10 rest/25 swim FAST

Check HR & rotate 1 spot after every 4 x 100

Go 1 x 300 50 drill/25 skulling after last 100, then 1:00 rest

Check HR & rotate

Finish up with...

30/40/50 set:

3 x 25 drill @ :30

2 x 50 swim @ :40 (same stroke as 25's drill)

1 x 75 swim free @ :50 br3 (same stroke as 25/50 in even rounds)

Check HR after each round, rotate 1 spot if necessary

College Group-

After "2 sets of," get right into...

4 x 150 @ 2:40- 25 swim build to FAST turn (200 setup), 50 drill, 50 kick FAST UDK's, 25 swim all FAST

Check HR & rotate 1 spot if necessary

Sprinters- get into the 100's @ 2:00 as above (under "Senior's, 1 time through"); then, work on starts

DISTANCE-

3 x 250 pull desc @ 3:10

3 x 250 pull desc @ 3:20

3 x 250 pull desc @ 3:30

1:00 rest, check HR

3 x 250 swim free desc @ 3:20

3 x 250 swim free desc @ 3:10

3 x 250 swim free desc @ 3:00

Check HR & warmdown as needed

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Get excited to race this month, remember a lot of clubs are out of the water, AGAIN. Have a great day!