Thursday Morning, March 11, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

3 x 25 drill @ :40- except #2 is FAST UDK @ :30

1 x 75* @ 1:20- 50 swim w/FAST TURN & breakout, then 25 kick

Check HR & rotate 1 spot for next round

*in 2nd round, the 75 is 100, last 50 kick

*in 3rd round, the 75 is 125, last 75 is kick

3 sets of:

6 x 25 kick all @ :40; odds-15 FAST/10 easy; evens* all FAST (*ez if racing tomorrow)

2 x 50 kick on back desc 1-2 to FAST* (*racing this weekend, focus on UDK's)

No rest between sets, check HR after 3rd round; then, after :30 rest, continue right into...

8 x 100 @ 1:45-

odds- 25 swim FAST/50 drill/25 swim FAST

evens- 25 drill/50 swim FAST/25 drill

4 free, 4 NO FREE

Check HR & rotate 1 spot

1:00 rest, check HR

JrG- if there is time, finish up with the usual, then warmdown

SENIOR's-

3 rounds of:

3 x 50 swim FAST @ 1:00

100 drill @ 2:00

3 x 50 swim FAST @ :50

100 drill @ 2:00

3 x 50 swim FAST @ :10 rest

100 drill- get out for...

Your choice:

150 race from a dive (should be within :02 of (3x) your avg time from the 50's FAST);

OR...

2 x 75 race from a dive @ 3:00- needs to be equal to or FASTER than your avg 50 time (x3)

(You can choose differently after each round)

DISTANCE-

3 sets of:

2 x 150 @ 1:50- cruise, hold stroke count

2 x 75 @ :50- make interval, not choppy- stay connected

2 x 150 @ 1:50- cruise, hold stroke count

Check HR, then...

After 1st set, 8 x 100 @ 1:30- 75 swim at Goal Pace/25 drill

After 2nd set, 8 x 100 @ 1:30- swim at Goal Pace

After 3rd set, 8 x 50 @ :10 rest- swim at Goal Pace

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Stay on top of the schedule changes this week and take the workout off the blog each day. Get excited to race next weekend & have a great day!