Tuesday Morning, January 12, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 300 @ 4:30-

1-2, 50 fist free br3, 50 choice drill NO FREE

3- drill/kick on back by 50's all in primary stroke (4 FAST UDK's on kick)

4- swim/kick by 50's- desc 100's 1-3 to something JUICY!

Check HR & rotate 1 spot

JrG- LONG SWIM

8 times through:

100 swim IM- smooth & long

50 drill in primary stroke

50 swim FAST in primary stroke - target 2nd 50 split of  100 SCY goal time

Check HR after 8th round & rotate 1 spot.

Until 7a, finish up with...

3 x 50 swim at distance free pace work @ :55

1 x 75 swim free FASTER than pace @ 1:15

No rest between rounds, check HR at 7a & go a 100 easy drill

Sr's/CoGr-

4 times through...

2 x 75 swim/kick/swim by 25's @ 1:15, desc 1-2 to what you can (all in primary stroke)

1 x 50 swim free br3 @ :35

No rest between sets, check HR after 4th round, then rotate 1 spot; then...

6 rounds of:

4 x 50 swim at 200 GP @ 1:00

2 BROKEN 100's as follows:

100 swim free br3 @ 1:10 (@ 1:15 if needed)

2 x 50 swim at 200 GP @ :10 rest

50 drill @ 1:00 rest

For 50's GP, go2 rounds primary stroke, 2 rounds freestyle, 2 rounds choice

DISTANCE-

8 times through:

1 x 150 swim free br3 strong neg split @ 1:45 (@ 1:50 or 2:00, okay)- hold stroke count

3 x 50 swim at distance GP @ :10 rest, all @ 2:30

After 4th & 8th rounds...

1 x 600 pull free desc 200's 1-3 to what you can

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited for RACE DAY on Friday & have a great day!