Tuesday Morning, March 23, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

1 x 250 @ 3:40- odds 50's are drill, even 50's are kick (4 UDK's!)

4 x 75 @ 1:20- drill/swim/kick by 25's- FAST TURN/BO on swim/kick turn

12 x 50 in sets of 3:

1-2, swim/kick desc 1-2 @ :50

#3- out & back @ :30- all UDK, all FAST

Check HR after #12, then rotate 1 spot

JrG- LONG SWIM

2x through:

150 swim neg split free or back/50 swim primary @ 200 setup

150 free or back as above/50 swim 200 setup/50 swim @ 200 GP

150 free or back neg split/50 swim @ 200 setup/50 swim @ 200 GP/50 swim FASTER THAN GP

Check HR after 2nd time through, then rotate 1 spot

Until 7a, finish up with...

4 x 75 swim @ 1:30- 50 @ 200GP, 25 drill

50 easy choice skulling

4 x 50 swim at 200 GP @ :10 rest

Check HR, then 100 drill & rotate 1 spot

Odd rounds free, even rounds NO FREE

SENIOR's- two options today (CoGr, also):

A) 6 rounds of:

1 x 100 @ 2:00- drill/50 swim FAST TURN/drill

1 x 75 swim FAST for time (get time) right into 50 drill @ 2:00

3 x 25 swim FAST @ :10 rest- trying to add up time to be faster than straight 75

*In the even rounds, go the 3 x 25 right after the 100, then the 50 drill, then the 75 swim straight- trying to be faster on the 75 than you went on the 3 x 25 swim FAST @ :10 rest.

Rotate 1 spot after even rounds

B) 3 rounds of:

150 swim negative split free (or back) @ 2:00/50 swim FAST for time/50 drill

150 swim free as above (or back) @ 2:00/2 x 50 swim FAST @ :10 rest/50 drill

150 swim free or back @ 2:00/3 x 50 swim FAST @ :10 rest/50 drill

Check HR & rotate 1 spot after each each round 

1 round free, 1 round primary NO FREE, 1 round choice

With fins until 8a, finish up with...

6 x 50 @ :20 (all swim FAST)/:40 (15 swim FAST/10 drill)

1 x 50 swim FAST for time @ 1:00

Check HR & rotate 1 spot after even rounds

DISTANCE- 

3 times through:

1 x 250 @ 4:00- odd 50's swim IM order by 50, even 50's kick- each 50 is easy/FAST by 25's

1 x 450 pull free desc 150's 1-3 to what you can

50 drill @ :20 rest, then...

4 x 100 swim @ Goal Pace @ 1:45 (interval gets :05 faster by round)

1:00 rest between sets, check HR

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Check the schedule on Thursday for any changes due to the meet this weekend. Have a great day!