Wednesday Morning, January 20, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

Welcome Caleb Kaslik!

16 x 75 as follows:

1-4 @ 1:15- 50 fist free br3, 25 dolph kick on side

5-8 @ 1:05- 25 kick FAST on back (4 UDK's!), 50 swim free br3 w/FAST TURN/BO 

9-16, go odds & evens:

odds- 25 fly pull free kick, 50 drill in primary stroke @ 1:15

evens- 25 swim fly build to FAST, 50 swim primary stroke with FAST TURN/BO @ 1:05

Check HR after #16 & rotate 1 spot

4 rounds of (CoGr, go just 2 rounds of the following):

3 x 50 swim/kick by 25's in primary stroke @ :55 (NO FREE), desc 1-3

1 x 75 swim IM @ :55 (swim by 25's, NO FREE)

3 x 50 swim IM order by 25's @ :50

1 x 75 swim free br3 @ :50

After 2nd & 4th rounds...

1 x 300 pull free br3/5 by 50's, desc the 100's 1-3, then check HR & rotate 1 spot

Sr's/CoGr-

8 rounds of:

4 x 25 @ :35- 15y FAST UDK/fwd ss & bkwd ss/skulling to end...EXCEPT #3 is all swim FAST @ :20

1 x 50 swim FAST TURN @ :40

1 x 50 swim FAST/easy/FAST, this is FROM A DIVE

Not more than 1:00 rest between rounds, check HR when you can

Go odd rounds choice, even rounds NO FREE

DISTANCE-

3 times through (think, "LONG SWIM"):

400 pull free br 3/5 by 100's- get time & descend these 1-3

150 swim/kick by 25's in primary stroke NO FREE, desc the 50's 1-3 to something JUICY!

After 3rd time through...

1 last 400 pull free, should be fastest of the day = 2050 total

Check HR

Work on starts until 8a

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