Tuesday Morning, March 9, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 100 in sets of 3's:

1&2- drill/kick on back by 50's @ 1:45- focus on UDK

#3- swim/kick @ 1:30

Change strokes from round to round if you'd like

9 x 50 in sets of 3's also:
1-2, swim/kick by 25's @ :50

#3- swim free @ :35, FAST TURN/BO

Check HR & rotate 1 spot

JrG- LONG SWIM

4 times through:

150 swim/kick by 25's (desc 50's 1-3)- this is IM order by round

100 swim free (or back) with FAST TURNS/BO

50 kick FAST- can be with boards

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

Until 8a, finish up with 50's freestyle distance pace as follows:

4 @ :55/100 drill @ 2:00/4 @ :10 rest

Check HR & rotate 1 spot after 4 @ :10 rest

SENIOR's-

9 rounds of:

1 x 150 swim free (or back) @ 1:50- smooth & steady, make interval

2 x 100 as follows @ 2:15-

25 swim at 200 setup

:10 rest

50 swim FAST- get time

25 drill

After 2nd 100, check HR & do 100 drill

3 rounds free, 3 rounds primary stroke NO FREE, 3 rounds choice

Rotate 1 spot after even rounds

DISTANCE- go 6 rounds of the above "Seniors" set, then finish up with...

3* rounds of:

3 x 100 choice (3rd 25 NO FREE) @ 1:30

1 x 125 swim free @ 1:30- smooth & strong

*go 2 x 125 in 2nd round (desc) and 3 x 125 in 3rd round, desc to giddyup!

Wear your mask all the way to the car, do an excellent job with school today- and with your DRYLANDS! Get excited to race this weekend & check your email (and the club website) for schedule updates for the rest of the week. Have a great day!