Wednesday Morning, February 3, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

2 rounds:

1 x 150 @ 2:40 (CoGr @ 2:20)- 50 drill, 25 drill

7 x 50 swim/kick @ :55 desc 1-7, except #2, 4 & 6 are @ :45 (CoGr go @ :50 & :40)

No rest between rounds, check HR after each round

1st round is free, 2nd round is primary NO FREE

JrG- LONG SWIM

4 times through:

150 IM (no free) swim/kick by 25's

150 swim free br3 BIG negative split

100 kick primary stroke easy/FAST by 25's- can be with boards; same kick throughout

Check HR after 4th round; when everybody is done...

Until 7a, finish up with...

50's swim distance free GP as follows:

6 @ :55/100 drill free @ 2:00/4 @ :45

Repeat until 7a, then go a 150 drill/choice by 25's before you get out

Sr's-

BROKEN 200's (12) in sets of 4

100 swim free @ 1:10 (@ 1:15, okay)

2 x 50 swim at 200 GP @ :10 rest

Check HR, then 50 drill

100 choice & rotate 1 spot after each round of 4 (go primary/free/choice for 50's by rounds of 4)

After 12th round*, finish up with...

Racing this weekend: "the usual" with fins @ :40, then work on starts

NOT racing this weekend: until 8a, go the following...

3 x 50 sw/k or sw free/NO FREE @ :55, then 1 x 125 pull @ 1:45- desc the 125 pull to what you can

At 8a, go a 150 drill/choice by 25's before you get out

*One or two people should be ready to have their Goal Talk with me today before you leave

DISTANCE-

4 rounds of:

3 x 150 swim @ 1:50- odds can be free at stroke count, #2 is IM by 50's (NO FREE)

6 x 100 free GP @ 1:30 (odd rounds, go 75 GP/25 drill) or 1:40 (all GP)

After even rounds...

1 x 600 pull, desc by 200's to what you can, 2nd 600 should be faster than the 1st

At 9a, 150 drill/choice by 25's before you get out.

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to race again later this month. Have a great day!