Thursday Morning, January 7, 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:

3 x 50 drill @ 1:00 (same drill for all 3)

6 x 25* kick, 1st round on back, 2nd & 3rd rounds w/boards:

*1st round, go odds choice kick w/4 FAST UDK's @ :40, evens 1/2way FAST UDK, then freeK @ :25

*2nd round, go odds breastK build @ :40, evens choice FAST @ :25

*3rd round, go odds choice build @ :40, evens choice FAST @ :25

No rest between sets, check HR after 3rd round, then rotate 1 spot.

7 x 150 @ 2:40- go swim/drill/swim by 50's, FAST TURNS & BO's on 50's swim; except...

#'s 3, 5 & 7 are all pull free br 3/5/3 by 50's, desc 1-3 to what you can

1:00 rest after #7, check HR & rotate 1 spot

Two options today...

A) 9 rounds of:

2 x 75 swim FAST @ 1:30- really FAST here, faster than 75 split of 100 SCY Goal Time

1 x 100 IM swim @ 2:00, desc 1-3's to what you can

After every 3rd round...

1 x 300- 200 pull, 100 drill

3 rounds free, 3 rounds primary NO FREE, 3 rounds choice

JrG- will only have time for 3 total rounds, go 1 round free, 1 round primary & 1 round choice, then warmdown

B) 3 rounds of (DISTANCE option):

2 x 225 IM @ 3:15 (@ 3:30 if needed)-

 #1- swim IM, 75 of each fly, back & breast- get time

 #2- each 75 is 50 swim/25 kick (same 75's, 1 fly, 1 back, 1 breast), but FASTER than #1

1 x 450 swim free, desc 150's 1-3 to something JUICY (1 set can be pull; OR, two sets pull and 1 swim

Check HR after each round; after 3rd round...

1 x 150 drill/skulling by 25's, then...

15 x 100++ swim free at distance GP @ 1:30 (@ 1:40, okay)

If there is time, finish up with 24 x 25's @ :40- "the usual" in sets of 4, all KICK

++If you got your pacework in yesterday, you can join the other Sr's with their "9 sets of" after 3 rounds of your 225's/450

CoGr- 

After the 7 x 150, get right into the "9 sets of", with 2 differences:

1) You'll go 6 rounds (2 rounds each of free, primary NO FREE, and then choice);

2) The 100 IM swim will instead be 100 drill/swim/drill/skulling by 25's for you

Get a 200 in drill/kick/drill/skulling by 50's before you get out.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! RACE DAY tomorrow, get excited. REMEMBER, no workout on Sunday at the St. James. Have a great day!