Wednesday Morning, December 30, 2020- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

5 x 50 drill @ 1:00- ra2 la2 free/choice NO FREE by 25's

4 x 25 bpk @ :40- arms at side, face down/flat back, rotate  hips fully & evenly

3 x out&backs @ :40/:30/:20

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

8 x 75- 

odds are 25 fly pull free kick drill/50 kick on back FAST back turn @ 1:20; 

evens are swim 25 fly/50 back, same FAST back turn @ 1:05

SrG & CoGr-

4 x 8-minute swims @ 10:00 (2:00 rest after each 8:00 swim)- think about body position, rotation, how much water you're feeling as you pull through each stroke. Increase the distance swum in each 8:00, but does not have to be "all out" on #4

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!

Sr's & CoGr- 

5 sets of:

3 x 25 @ :35- choice drill, except #2 is small FAST UDK @ :20

2 x 50 swim @ :50 at stroke count

3 x 25- as above

2 x 50 swim @ :40- cruise, but try to hold stroke count

No rest between sets, check HR when you can & rotate 1 spot (if necessary) after 3rd set

Odd rounds primary stroke, even rounds choice

If there is time, finish up with...

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

Wear your mask all the way to the car, do some HW today & start thinking about your goals for 2021. Make sure you know the schedule for the next few days & enjoy your time off. Have a great day!