Wednesday Morning, January 6, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200-100

1:00 rest

With fins, 4 sets of (CoGr- 3 sets only, last set NO FINS):

3 x 25 fly pull free kick @ :40 (blow it out the back fly drill in 3rd & 4th sets); CoGr choice drill

2 x out & backs @ :30- all FAST, all UDK

1 x 100 kick on back @ 1:30, FAST back turns & UDK's; get time, desc 1-4

Rotate after 2nd set (take extra :30 to move)

Check HR after 4th set, then take fins off

CoGr- rotate after 2nd set when taking fins off & get right into "2 sets of"...

JrG- go to LONG SWIM...

After 4th round, continue right into...

1 x 400- 50 choice fly drill, 50 choice drill in primary stroke (4x, continuously)

1:00 rest, check HR & rotate 1 spot

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 with boards

150 swim/kick by 25's, in primary stroke, desc 50's 1-3 to something JUICY!

Check HR after 5th time through.

Finish up with 50's swim free at DISTANCE GP @ :55 until 7a

2 sets of:

3 x 100 @ 1:45- 25 swim FAST, 50 drill, 25 swim FAST- all fly

4 x 75 swim free br3 @ 1:00- #3 @ :50

3 x 100 @ 1:45- as above, except all in primary stroke

4 x 75 swim free br 3 @ :55- #3 @ 1:10, (CoGr- can go @ :55/#3 @ :45 if feeling up to it)

:30 rest between sets, check HR, rotate 1 spot if you can do so in :30

Check HR & 1:00 rest after 2nd set, rotate 1 spot

Sr's-

With fins, 2 times through:

3 x 150 swim free br3 @ 2:40 desc 1-3

3 x 75 swim IM desc 1-3 @ 1:30 (25 of each, NO FREE)

3 x 50 @ 1:10, 25 LUNGBUSTER, 25 swim FAST desc 1-3

Check HR & rotate 1 spot, 1:00 rest after each set

Finish up with 24 x 25 all kick @ :40- "the usual" in sets of 4

DISTANCE-

3 x 250 swim free @ 3:20 desc

10 x 50 swim at GP @ :45

3 x 250 pull free @ 3:20 desc

10 x 50 swim at GP @ :10 rest

CoGr-

After "2 sets of," get into 3 rounds of:

6 x 25 @ :40- odds are 15y FAST/10y drill

3 x 75 swim @ 1:30 desc 1-3 to smoking FAST

6 x 25 @ :40- odds are all swim FAST, evens are all FAST LUNGBUSTER

3 x 50 @ 1:10 desc 1-3, 25 LUNGBUSTER, 25 swim- target best 50 SCY time on #3

1 round free, 1 round primary, 1 round choice

1:00 rest between sets, check HR

CoGr DISTANCE-

3 x 250 swim free @ 3:00 desc 1-3

3 x 125 swim free @ 1:20- make interval

3 x 250 pull free @ 3:00 desc 1-3

10 x 50 swim free at mile GP @ :10 rest

Check HR & warmdown

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited for RACE DAY on Friday, NO LCM at the St. James this Sunday. Have a great day!