Tuesday Morning, February 9, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

6 x 25 as follows-

1-3, choice drill @ :35

#4- small FAST UDK out&back @ :20

5-6, breast pull w/free kick drill @ :35

3 x 75* @ 1:20- breast pull w/dolphin kick (and FLIP TURNS!) desc 1-3; on #2, 2nd 25 is all UDK

*in 3rd round, these 75's can be primary stroke, going swim/kick/swim by 25's (2nd 25 @#2 still UDK)

Check HR & rotate 1 spot after each round; take fins off after 3rd round.

JrG- LONG SWIM

6 times through:

100 IM swim (go 25/25/50 breast 1st & 4th times through, then 25/50 back/25 2nd & 5th time through, and 50 fly/25/25 3rd & 6th time through)- swim it "IM style"

100 primary stroke- 25 drill/50 swim FAST TURN/25 drill

50 kick all FAST free w/boards

Check HR after 6th time through, then finish up with...

Until 7a:

6 x 50's free swim at distance Goal Pace @ :55

1 x 75 pull free br3 3/5/3 by 25's @ :55

No rest between rounds, check HR at 7a and go a 150 easy drill/choice before you get out

Senior's-

18 x 50 in sets of 3:

1-2 swim 4th best stroke/primary stroke with FAST TURN @ :50 (NO FREE)

#3- swim/kick free by25's @ :40

Check HR after 6th time through, then get water, then...

6 x 200 as follows in heats (2 groups in each heat):

75 swim FAST FAD- get time, then right into...

50 drill (same stroke)

75 BROKEN- 3 x 25 swim @ :10 rest- should be FASTER than 75 FAD

Go 2 primary, 2 free, 2 choice (can be IM)

Finish up with...

12 x 50 in sets of 4:

1-4, drill/kick by 25's @ :10 rest

5-8, swim DPS/drill by 25's @ :10 rest

9-12, drill/skulling by 25's @ :15 rest

DISTANCE-

4 x 100 swim at Goal Pace @ 1:45*

1 x 600 pull, choice equip (desc 200's 1-3 in each 200; desc 600's 1-4 as well)

*100's get :10 faster by round, so last round the 100's GP are @ 1:15!!

1:00 rest between rounds; check HR after 100's GP and 600 pull

CoGr- 

Fin set for warmup, then the 18 x 50 as written; then...

Distance set, 100's GP starting @ 1:40 and working your way down to 1:10. Go hand touch at each 200 of 600 pull to get times on your descend.

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 and/or club website on Thursday Morning in case we have to cancel due to the weather. Get excited to race later this month, stay focused on the process getting through to that meet. Have a great day!