Tuesday Morning, March 16, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 4 sets of:

4 x 25 @ :35 fly pull w/free kick

1 x 50 swim fly (build)/FAST UDK- by 25's, all @ :55* (*gets :05 faster by round)

No rest between rounds, check HR after 4th round, then take fins off & rotate 1 spot

3 rounds of:

4 x 50 swim fly/back by 25's @ :45 desc to JUICY- except #3 is all swim free FAST TURN @ :35

1 x 150 swim free br 3 @ 1:45 (@ 1:55- okay)- make interval w/BIG FAT FILTHY kick on 2nd 75

Check HR, then right into...

1 x 50 fly drill, check HR again

Rotate 1 spot after each round

JrG- Quick LONG SWIM today...

3 rounds of:

50 swim/kick fly

100 swim back/breast by 50's

150 swim/kick/swim by 50's in primary stroke (hand touch to get time, desc 1-3)

Check HR after 3rd time through; then, everybody together finishes with...

5 x 50 swim at Goal Pace @ :55/1 x 50 drill

4 x 50 swim at same Goal Pace @ :45/1 x 100 drill

Repeat until 7a (odd rounds free Distance pace, even rounds are primary stroke at 200 GP)

Seniors- two options today:

A) BROKEN 200's (9 rounds):

100 swim free br3 @ 1:10 (@ 1:15- okay)

2 x 50 swim at 200 GP or faster @ :10 rest

Check HR, then 50 drill, check HR again

3 rounds primary stroke/3 rounds free/3 rounds choice

Go a 200 drill/kick by 25's (last 50 skulling) after every 3rd round

OR...

B) BROKEN 100's (for anybody racing this weekend, do this- but only 3 rounds):

4 x 75 @ 1:30- drill/swim/drill by 25's- 25 swim is at 200 setup

1 x BROKEN 100- all @ :10 rest

1st round- 50/25/25

2nd round- 25/50/25

3rd round- 25/25/50

Anybody NOT racing this weekend who does this, go 3 rounds primary/3 rounds free/3 rounds choice

DISTANCE-

3 rounds of:

4 x 100 @ 1:20- 75 swim at GP/25 drill

2 x 125 swim free @ 1:30- hold stroke count

4 x 100 swim at Goal Pace @ 1:30

Check HR, then 250 choice- but even 50's are fist drill

1:00 rest between rounds

AC- (others not racing this weekend can join AC if they'd like) 2 times through:

350/250/150 @ 5:00/3:30/2:00

150/250/350 @ 1:50/3:00/FAST for time

1 round can be pull (your choice which round)

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Regular schedule through Thursday of this week, then look for some changes due to meets this weekend. Get excited to race this weekend & have a great day!