Friday Morning, February 12, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

BROKEN 200- all swim in primary stroke:

75 from a dive/50 from a push/75 from a push- all @ :15 rest (subtract :30 for final time)

BROKEN 175- same stroke:

100 swim from a dive/75 kick with boards (same kick as 100 swim)- all @ :15 rest

Goal is to be faster than your broken 200 time...

If you're FASTER on the Br175 than you were on the Br200, you get to do...

1 x 175 straight RACE from a dive- goal here is to be FASTER than your Br200 time

If you are NOT faster on the Br175 than you were on the Br200, you get to do...

4 x 100 RACE from a dive @ 6:00

For anybody who gets to do the straight 175 RACE from a dive, warmdown for 10-12 minutes after that 175 (that's all you get, 10-12 minutes, use it wisely); then...

4 x 50 RACE from a dive @ 3:00 (one group every 1:30, two heats per group). These are your choice, but take a chance and be as FAST as you can up front here.

Warmdown with your choice of drilling/pulling/etc..., but every 3rd 25 is smooth & long breast kick on back

CoGr-

Meet Warmup this morning, then...

SP- 1 x 175 from a dive (went 1:33.6)

CK- 100 Breast from a dive (went 1:08.5)

After that, finish up with...

SP- 450 drill (100)/kick (50), then:

5 x 800 @ :20 rest

Odds- pull choice, desc 200's to about 85%

#2- go 8 x 100 swim free @ stroke @ 1:10- as smooth & long as possible

#4- go 8 x 100 swim choice, 3rd 25 NO FREE @ 1:15- keep it smooth, not choppy

Last 800 pull can be ASCEND by 200's 

CK-

30 x 50 @ :55 in sets of 3: 2 choice, 1 NO FREE

Check HR, then finish up with..

With fins, 6 sets of:

2 x 25 drill @ :40

2 x out & backs @ :20- all UDK, all FAST

1 x 50 swim FAST @ :40 for time 

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Be sure to check your email prior to workouts this weekend in case we have make any changes due to the weather. Have a great day!