Tuesday Morning, February 2, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 sets of:

1 x 250 @ 4:00 (@ 4:15 if needed)- odd 50's drill/kick, even 50's swim FAST TURN

1 x 150 @ 2:15 (@ 2:30 if needed)- 50 fist free br3, 100 swim BIG neg split (desc 100 1-4)

Check HR after 2nd set, rotate 1 spot

BIG Kicking today

2 rounds of:

4 x 50 kick @ 1:00- 1 FAST 1 easy/1 x 100 swim 25 FAST-75 easy @ 2:00 

4 x 50 kick @ :55- as above/1 x 100 swim 50 FAST-50 easy @ 2:00

4 x 50 kick @ :50- as above/1 x 100 swim 75 FAST-25 easy @ 2:00

4 x 50 kick @ :45- as above/1 x 100 swim FAST @ 2:00

Check HR & rotate 1 spot after 1st set

100 swim in 1st round is always primary stroke NO FREE; in 2nd round 100 is choice (free- okay)

Fast 50's kick are with boards, evens are on back- focus on 4 FAST UDK's

DISTANCE- instead of 1 x 100 after each round of 4 x 50 kick, instead go as follows:

After 1st round, go 1 x 150 swim BIG negative split @ 2:00

After 2nd round, go 1 x 200 swim BIG negative split @ 2:45

After 3rd round, go 1 x 250 swim BIG negative split @ 3:30

After 4th round, go 1 x 300 swim BIG negative split @ 4:00

After 2nd set, finish up with...

1 x MYSTERY KICK SET

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Hopefully back on track with our regular schedule tomorrow- including Goal Talks after workout. Thank your parents for getting you here today in the snow, have a great day!