Tuesday Morning, January 19, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 175 @ 3:15 (@ 3:30 if needed)-

75 drill/swim/drill by 25's, 100 kick (50 on back, 50 w/boards)- desc 100 kick 1-3

Check HR & rotate 1 spot

4 sets of:

2 x 25 @ :40- 15y swim FAST/10y drill (same stroke for both)

1 x 50 swim free br3 @ :40- FAST TURN/BO

2 x 25 all FAST @ :40- same stroke as 25's above; 1 swim, 2nd 25 is kick on back (UDK's!)

No rest between rounds; 2 rounds choice, last 2 rounds NO FREE

Check HR & rotate 1 spot after 4th round

JrG- LONG SWIM

1500 as follows:

150 swim IM (50 of each, NO FREE)- neg split each 50

200 swim free br3- easy/FAST by 100's

150 swim/kick by 25's in primary stroke NO FREE, desc 50's 1-3

3 times through, check HR & rotate 1 spot after 3rd time through

Until 7a, finish up with...

50's swim free @ distance GP: 4 @ 1:00/4 @ :50/100 easy drill @ 2:00

Sr's-

3 rounds of:

3 x BROKEN 200's (1 x 100 swim free br3 @ 1:10/2 x 50 swim at 200 GP @ :10 rest/50 drill)

Keep track of avg time on 50's GP

After 3rd 200, 100 drill, then...

BROKEN 200 from a dive (1st round go 75/50/75 @ :10 rest; 2nd round go 4 x 50 @ :10 rest; 3rd round- 175 straight swim for time)

DISTANCE-

3 rounds of:

1 x 450 IM  (go 3 x 150's- 75 swim NO FREE 75 kick) desc 150's 1-3

2 x 400 swim free @ 4:30 (or @ 5:10), these should both be closer to "full throttle" than a comfortable descend

:30 rest between sets, check HR

Finish up with...

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

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS, and get excited to race the next couple of weekends. Have a great day!