Friday Morning, January 29, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Anybody racing this weekend will go the SPEEDSET after the warmup (4 sets of 4 x 50 from a dive, fast breakout/fast turn/all FAST and all drill- by 50's @ 2:00)

Everybody else...

6 x 100 RACE @ 6:00 (1 group every 2:00)- all one stroke (primary stroke, can be free)

*If you average within 1.5 seconds of your best time through 4 x 100, you can go 75's on the last 2

Warmdown with 12 x 50 @ :55 drill/choice by 25's

Then finish up with...

6 x 75 RACE IM @ 3:00 (DISTANCE- go 150's free here instead)

Warmdown with 3 x 150 drill/kick by 25's @ :10 rest 

DISTANCE/CoGr- after warmup, pacework from yesterday:

12 x 75 @ 1:20-

odds- 50 fist free drill, 25 choice (can be kick)

evens- all kick desc 1-6

2 x 300 @ :10 rest- 50 swim FAST TURNS/BO, 25 drill (change strokes for #2)

Check HR, then 1:00 rest

4 sets of:

1 x 150 swim @ 1:50- middle 50 is NO FREE

1 x 150 swim free strong negative split @ 1:40- hold stroke count throughout

3 x 50 kick FAST @ :10 rest, can be w/boards, but middle 50 is always UDK

Check HR after each round, can change up kick from round to round

150 easy choice after 4th round, then...

15 x 100 swim at pace @ 1:30- go 75 at GP, 25 drill

Finish up with...

2 x 450 pull free @ :20 rest as follows:

1- desc 150's 1-3 to what you can

2- ascend 150 1-3 to all drill on 3rd 150

Check HR before you get out

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Good luck to anybody racing at IMX this weekend. Check your email for updates on Sunday workout schedule. Have a great day!