Tuesday Morning, January 5, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

5 sets of:

2 x 25 @ :40 drill- choice drill, but same stroke

2 x out & backs @ :30- all FAST, all UDK (2nd & 4th rounds with boards)

1 x 200- 50 swim FAST TURN, 150 kick IM (2 x 75's) neg split, all @ 3:40

No rest between rounds, but rotate 1 spot after 3rd set (:30 extra rest to rotate)

Check HR after 5th set, then...

JrG- LONG SWIM

5 times through...

150 swim back/breast by 75's (good tempo on the back, BIG kick on the breast, "IM style")

50 kick FAST free w/boards

150 swim/kick by 25's, desc the 3 x 50's 1-3 (primary stroke, can be free)

Check HR after 5th time through.

Finish up with...

50's swim at distance GP @ :55 until 7a

Sr's-

12 x 200 in sets of 4 as follows:

Odds- 50 swim FAST TURN/BO, 50 drill @ 3:30

Evens- 4 x 50 swim at 200 GP @ 1:00 (all @ :10 rest on 4th 200)

1 round of 4 free, 2nd round of 4 is primary stroke NO FREE; 3rd round is choice, but all one stroke

Check HR after 4th 200 in each round

After last round, you can go...

24 x 25 w/fins @ :40- the usual in sets of 4;

2-3 rounds of the "CoGr" set;

Get in with the DISTANCE group

DISTANCE-

3 x 1200 @ 1:00 rest as follows:

1- swim free br3, neg split each 400; desc the 400's 1-3

2- pull free br 3, neg split each 400; desc the 400's 1-3

3- swim straight free br3, odd 100's cruise, even 100's at GP (hand touch to get time, okay)

Check HR after each 1200

CoGr-

After "5 rounds of," get right into...

6 sets of:
3 x 25 swim FAST @ :40, get avg time

50 drill @ 1:10

2 x 50 swim FAST @ 1:00- goal is your avg 25 time, times 2, + 1 second

50 drill @ 1:10

1 x 75 swim RACE from a dive- break out fast & be tough at the end

100 easy choice after each round

Go 2 rounds primary (NO FREE), 2 rounds free, 2 rounds choice

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! And, start thinking about your goals for 2021- SCY and LCM. Have a great day!