Tuesday Morning, March 2, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

3 x 100 @ 1:40- drill/kick on back by 50's in 1st round; swim/kick in 2nd round FAST UDK's!

8 x 25- 1/2 swim FAST 1/2 drill, except #'s 3/6 are all FAST UDK! @ :20

Check HR after each round, rotate 1 spot

JrG- LONG SWIM

4x through:

200 free- by 50's, go drill/swim @ 200 setup/kick FAST/swim FAST

100 swim IM ("IM style")

100 swim/kick by 50's in primary stroke, desc 1-4 to something juicy!

Check HR after 4th time through, then rotate 1 spot.

Until 7a, finish up with...

5 x 50 swim at distance free GP @ :55

1 x 150 drill/choice by 25's @ :30 rest

5 x 50 swim primary stroke NO FREE @ 200 GP @ :55

Check HR and rotate 1 spot after each round, then 100 drill prep for next round

DISTANCE-

3 times through:

6 x 100 @ 1:30 (@ 1:40- okay)- 75 swim at GP/25 drill

150 drill/choice by 25's @ 1:00 rest

6 x 100 @ 1:30 (@ 1:40- okay) swim (straight) at GP

250 drill (odd 50's)/kick (even 50's)

Check HR after each round of GP; then, until 8a, finish up with...

With fins, 25's @ :40- "the usual"

SENIOR's- 2 options:

A) 

3 times through-

6 x 100 @ 2:00, 75 swim FAST/25 drill

1 x 250 drill (odd 50's)/kick (even 50's)

1:00 rest between rounds, check HR & rotate 1 spot

B)

12 rounds of-

1 x 75 swim FAST for time @ 1:00

2 x 50 swim choice @ :50- make interval

3 x 25 swim FAST @ :10 rest, same stroke as 75 (should be FASTER than straight 75)

100 drill/choice by 50's after each round

Go a 250 drill/kick by 50's after every 4th round (change strokes)

Wear your masks all the way to the car, do an excellent job in school today & get excited to RACE this month. Be sure you're keeping up with your DRYLANDS! Regular schedule this week, and regular LCM at the JIMBO on Sunday (for all invited). Have a great day!