Wednesday Morning, February 17, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds of:

4 x 25 choice drill @ :35- same stroke for all, except #3 is all FAST UDK @ :20

2 x 75 swim/kick/swim (buy 25's) @ 1:10- gets :05 faster by round, OR sets 3&4 @ 1:00, #5 for time

No rest between rounds, check HR after each round; take fins off after 5th round & 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

SrG/CoGr-

2 sets of:

3 x 150 swim free br3 @ 1:55, desc 1-3 to what you can

3 x 150 swim IM (50 of each stroke), except #2 is swim/kick/swim (by 50's) in primary stroke

4 x 125 swim free br3 @ 1:35 (gets :05 faster by 125; OR...3rd 125 is @ 1:25, last 125 for time)

Check HR after each round, rotate 1 spot

With fins, until 8a, finish up with...

8 x 25 @ :40 (2 sets of 4 x 25, "the usual")

2 x 50 swim FAST @ 1:00- target best 50 SCY time

Rotate 1 spot after each round

Go free in 1st round, primary stroke NO FREE in 2nd round, 3rd round is choice

DISTANCE- 

Long Swim option:

3 times through...

500 (4 x 125- last 25 of each 125 is kick on back build to FAST; 3rd 125 is NO FREE)

175 swim free, giddyup! (target your best SCY 200 Free time)

25 drill to get pulling equipment, then...

400 pull free w/choice equip- get time & desc 1-3

Check HR and warmdown before you get out

Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS! Be sure to check your email tomorrow morning in case we have to make a change due to the weather. Get excited to race this weekend, and have a great day!