Friday Morning, March 5, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

Meet Warmup, then...

RACE DAY!!

Today we went the following:

3 rounds of:

2 x 100 RACE from a dive @ 6:00- get times, add together

1 x BROKEN 200  (75/50/75*, all @ :15 rest)- goal is to be faster than your 2 x 100's added together

*in 2nd round, the BROKEN 200 is 4 x 50 @ :10 rest

*in 3rd round, the BROKEN 200 is instead a straight 175 RACE from a dive

If there is time...

4 x 50 RACE from a dive @ 2:00- your choice of stroke, can be IM

DISTANCE-

3 rounds of:

2 x 150 RACE from a dive @ 6:00- add up times

3 x 100* RACE @ :20 rest- goal is to be faster than your 2 x 150's

In 2nd round, the 2 x 150 are 1 x 300 straight RACE from a dive

In 3rd round, it's your choice (3 x 100 or 1 x 300)

CoGr (NO RACE DAY SET today)-

After warmup (can be Meet Warmup if you'd like):

25 x 100 in sets of 5 as follows-

1-3, choice @ 1:20- swim/kick, swim free/NO FREE, maybe IM??? Your choice...

#4- swim free strong & smooth @ 1:10

#5- kick FAST for time, keep it @ 1:30

Check HR after #25

Until 8:30a...

150's odds/evens as follows:

odds- free/NO FREE/free by 50's @ 2:10

evens- pull free br3 @ 1:50

Check HR after every 6 x 150, then intervals get :05 faster

Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS! Regular schedule this weekend (including LCM at the JIMBO). Have a great day!