Wednesday Morning, March 10, 2021- written for SCY at the D (SrG, PM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 150 @ 2:40- drill/kick by 25's- focus on UDK's

2 x 100 @ 1:40- drill/swim by 25's- FAST TURN on the 50 swim

3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can

1st round is free, 2nd round is NO FREE

Check HR after 2nd set & rotate 1 spot

JrG- LONG SWIM

4 times through:

150* - swim/kick by 25's, desc 50's 1-3

100 in primary stroke: 25 drill/50 swim FAST TURN/25 drill (NO FREE)

50 kick FAST for time- can be with boards

*the 150 is IM order by round (fly the 1st time through, then back the 2nd time through, then breast, etc)

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

Until 7a, finish up with...

4 x 50 swim at freestyle Goal Pace (1000 or mile) @ :55

100 drill @ 2:00

4 x 50 swim at same freestyle Goal Pave @ :10 rest

100 drill @ 1:00 rest

Rotate after each round; every 3rd round can be primary stroke at 200 Goal Pace

SENIOR's-

4 times through:

6 x 25 odds & evens @ :35/:20

odds- drill @ :35

evens- FAST UDK @ :20

5 x 75 @ 1:10- swim 50 back/25 breast (odd rounds) or 25 back/50 breast (even rounds), desc 1-5

1 x 125 swim free br3 @ 1:30- make interval

Check HR, then...

MYSTERY SET after each round: we went 100's modified IM

By round:

50 back/50 breast - Rd 1

25 fly/50 back/25 breast- Rd 2

50 back/25 breast/25 free- Rd 3

25 breast/75 free- Rd 4

1:00 rest after each Mystery Set, rotate 1 spot

DISTANCE- LONG SWIM

3 times through:

350 swim free- 200 cruise at stroke count/150 STRONG at stroke count

150 swim/kick by 25's- desc 50's 1-3, NO FREE

300 pull free with choice equip, get time & desc from round 1-3 (hand touch, okay)

With fins, until 8:30a, finish up with...

6 x 25 @ :30- odds are 15/10, evens are 1/2 UDK 1/2 swim FAST

After #6, extra :30 rest, then...

1 x 50 swim all out FAST for time @ 1:00

Change strokes from round to round

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check your email (and/or the club website!) for the schedule changes this weekend. Get excited to race this weekend & have a great day!