Wednesday Morning, January 27, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 choice drill @ :35, except #3 is all FAST UDK on stomach @ :20

2 x 75 breast pull with dolph kick & FLIP TURNS, desc 1-2 @ 1:15

1 x 75 all kick on back FAST @ 1:00* (*2nd round @ :50, 3rd round @ :40!!)

No rest between rounds; check HR after 3rd round & take fins off. Then...

1 x 400- each 100 is 25 drill, 25 swim FAST TURN (same stroke as drill), then 50 kick on back

1:00 rest, check HR again

JrG- LONG SWIM

6 times through:

150 IM (2 x 75's IM, desc 1-2)

100 swim/kick free (by 50's), BIG FAT FROTHY KICK (can use boards)

Check HR after 6th round. Then...

Until 7a, finish up with...

50's swim at distance free Goal Pace as follows:

4 @ :55/50 drill @ 1:00

4 @ :50/50 drill @ 1:00

4 @ :45/Check HR

100 drill @ 2:00 after 50's @ :45

DISTANCE- 

5 times through:

5 x 100 swim @ 1:15- 3rd 25 is swim NO FREE, except 3rd & 5th 100's are swim straight free @ 1:05 (@ 1:20 & 1:10- okay)

1 x 400 free swim or pull, desc 1-5 (all five are either swim or pull, no back & forth); swim can be IM swim as follows if you'd prefer: 75 fly/100 back/100 breast/75 free/50 kick free

Check HR after each round, then 1:00 rest

SENIOR'S-

8 rounds of*:

4 x 50 swim choice @ :45 with FAST TURNS, except #3 is swim free @ :35

1 x 25 drill @ :45 (ODD ROUNDS ONLY)

2 x 75 swim FAST for time @ 1:30- keep track of times

Check HR after 2nd 75, then go a 50 drill @ 1:00 rest

Change strokes (for the 75's) after even rounds

*After the 6th round, we figured avg times for the 75's, then doubled it for a 150 total. Then instead of the 2 x 75 in the 7th & 8th rounds, we went 3 x 50 swim FAST @ :10 rest. Good job all around

Finished with Goal Talks (3 today, 3 more next Wednesday)

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