Tuesday Morning, February 16, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 25 @ :35 drill (same drill), except #3 & 5 are FAST UDK @ :20
1 x 300- 50 choice, 25 kick on back (build kick) @ 4:45

6 x 25- as above (can be different stroke on drill)

2 x 150- 50 swim, 25 kick (desc the 75's 1-2) @ 2:40

6 x 25- as above

3 x 100 swim/kick by 50's, desc 100's 1-3 to something JUICY!

1:00 rest, check HR & rotate 1 spot

JrG- LONG SWIM:

4 times through-

100 swim/kick by 50's in primary stroke NO FREE

100 free (25 drill, 50 swim @ 200 setup, 25 swim FAST finish)

100 swim IM- last 25 is kick on back (desc this 100 1-4)

Check HR after 4th time through

Until 7a, finish up with...

4 x 50's swim at 200 Goal Pace @ :55

1 x 75- 50 swim FASTER than GP, last 25 drill- @ 1:40

Rotate 1 spot after even rounds

Sr's- 

9 rounds of:

4 x 25 swim all out FAST @ :25, except #3 is all drill @ :40

100 swim free br3 @ 1:10- make interval

100 all drill @ 2:00

4 x 25 swim all FAST @ :10 rest

Go 3 rounds free, 3 rounds primary, 3 rounds choice

Until 8a, finish up with...

25's @ :40, except every 4th 25 is @ :15 (modified usual)

DISTANCE-

32 x 50 in sets of 4:

1-3 swim choice @ :40, #2 is NO FREE (hold stroke count on free)

#4- all swim free @ :30

Check HR when you can

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, but check your email for potential schedule changes on Thursday. Have a great day!