Thursday Morning, January 22, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

1 x 200 @ 3:15- drill/kick on back by 25's- focus on 4 UDK's off each wall

5 x 50 swim/kick by 25's @ :55; in 2nd round go @ :50, in 3rd round go @ :45

1st round is all primary stroke NO FREE

2nd round is your choice

3rd round is all free br3

Check HR & rotate 1 spot after 3rd time through

24 x 100 in sets of 8 as follows:

1-2, swim free/primary stroke by 50's, FAST TURNS, every turn, every time!

#3- swim IM (swim it, "IM style!")

#4- all kick FAST for time

1-8 @ 1:40

9-16 @ 1:30

17-24 @ 1:20 (@ 1:25, okay, if needed)

Rotate 1 spot after each round of 8, check HR when you can

Sr's/CoGr-

With fins, 6 rounds of (last two rounds, NO FINS)

1 x 100 drill @ 1:40

1 x 75 swim desc 25's 1-3 to FAST @ 1:20

3 x 25 swim FAST @ :10 rest- #2 is all small FAST UDK!

:30 rest between rounds, check HR

Check HR & rotate after even rounds; change strokes after even rounds

DISTANCE-

After 4 rounds of the fin set, until 8a finish up with...

3 x 125 swim free br 3 @ 1:30- smooth & long to make the interval

1 x 100 all free drill @ 1:30

Check HR before 100 drill in each round

Wear your mask all the way to the car, do an excellent job in school today- and REMEMBER, you'll have to do a recorded session for the drylands today (just for today), as Kristy can't make it today (regular drylands resume next Tuesday). Get excited for RACE DAY tomorrow. Have a great day!