Wednesday Morning, February 10, 2021- written for SCY at the D (SrG, PM JrG and CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- 50 fist free br3, 25 breast kick on back (2x)

3 x 50 swim-drill choice @ :55 (FAST TURN)

2 x 150 @ 2:40- 25 fly pull free kick drill, 50 choice drill in primary stroke

5 x 50 @ :50 swim fly/choice- build fly to FAST TURN

1 x 150 @ 2:40- 25 choice kick (4 FAST UDK's!), then 25 drill choice

7 x 50 swim/kick by 25's @ :45- build swim to FAST TURN; even 50's are NO FREE

Check HR & rotate 1 spot

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-

6 rounds of:

5 x 75 swim IM @ 1:15 desc, except #4 is swim 100 free br3 @ 1:15

1 x 125 swim free br3 (3rd 25 is br5) @ 1:40*

No rest between rounds;

* in 2nd round, go 2 x 125, #2 @ 1:30 and in 3rd round go 3 x 125, #2 @ 1:30 and #3 @ 1:20. Repeat for rounds 4-6 (can go @ 1:45/1:35/1:25 if needed)

DISTANCE- LONG SWIM:

4 times through...

150 swim/kick by 25's (odd rounds choice, even rounds NO FREE)

1 x 450 swim desc the 150's 1-3 to something JUICY (middle 150 is always swim IM

After 4th time through check HR, then...

1 x 100 swim IM for time

OR...

Go a 5th round with NO 150 IM

BONUS SET (CoGr)- 3 times through (go free, NO FREE, choice by round):

With fins...

6 x 25- odds swim 15Y FAST/10Y drill; evens are all FAST UDK @ :20

1 x 50 swim FAST for time @ 1:00

6 x 25- odds swim build to FAST @ :40, evens all swim FAST @ :20

1 x 75 swim FAST for time @ 2:00

No extra rest between rounds, check HR at the end of each round.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check your email tomorrow for schedule updates due to the weather. Have a great day!