1 x 600- 300/200-100
1:00 rest
14 x 50, odds & evens as follows:
Odds- drill @ 1:00
Evens- swim/kick by 25's (same stroke as 50 drill), desc 1-7 @ :50 (JrG- @ 1:00)
2 x 150 @ :10 rest-
odd 50's are drill/kick on back (4 UDK's, build kick), middle 50 is swim RACE PACE TURN
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 @ 1:30
No rest between rounds, check HR at 7a & go a 100 easy drill
SENIORS/CoGr-
"HLCYG?" (How Low Can You Go?)
1 x 250 pull free br 3 (even 50's br5) @ 3:20, desc 1-??? (go @ 3:30 if necessary) CoGr @ 3:00
2 x 75 swim free br 3 @ 1:10**
No rest between sets, check HR after each 250
**75's get :05 faster by round, until you miss; then, finish that round & go 1 more 250, fastest of the bunch
Finish up with:
6 rounds of...
4 x 25 @ :35 drill perfect - nothing sloppy here, except #3 is swim build to FAST
3 x out & backs @ :35 with boards (free kick/fwd ss/dolphin kick), except #2 is all FAST UDK @ :20
Odd rounds the 25's are fly, even rounds the 25's are choice
Check HR after each round and rotate 1 spot after even rounds if 3 per lane or more
CoGr- after 4 rounds of the 25's/out&backs, you can do something fast from a dive to try and get out of the last 2 rounds...in honor of Small Frie's last day with us!
SENIOR's- talk about SCY '2021 goals before you leave today.
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Regular schedule the rest of the week. Have a great day!
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