Wednesday Morning, March 17, 2021- written for SCY at the D (SrG, PM JrG, AM SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

Anybody racing tomorrow can do the Meet Warmup, or the 1st set (until you feel ready to sprint); everybody else have kickboards out...

With boards, where noted:

4 x 75 @ 1:20- 25 kick choice on back (4 FAST UDK's), 50 fist free drill

12 x 25 as follows (sets of 4):

1-2 @ :35- choice drill, NO FREE

3-4 @ :25- "out&backs" kick w/boards (free kick out/fwd ss/dolph kick back)

9 x 50 swim/kick by 25's as follows:

3 @ :55- primary stroke desc 1-3

3 @ :50- choice, NO FREE

3 @ :45- choice stroke, make interval

Check HR then rotate

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)

SR's- 

LONG SWIM-

4 rounds of:

175 IM- 50 of each/last 25 kick free on back (desc 1-4)

200 swim free- faster than 175 IM time

Check HR after 4th time through, rotate 1 spot

1:00 rest

Until 7:40a...

4 x 50-

1- drill/swim 4th best stroke @ 1:00

2- swim free br 3 @ :35

3&4- swim/kick by 25's in 4th best stroke, desc 1-2 @ :50 (even rounds, these are swim at 200 GP)

4 x 75* swim IM (no free) @ 1:10, except #3 is swim/kick/swim by 25's in 4th best stroke

 *in even rounds, these are swim/kick/swim by 25's in 4th best stroke @ 1:15, except #3 is swim IM @ 1:00

After even rounds...

1 x 300 pull w/choice equip, desc 1-3

Rotate 1 spot after each 300 pull

At 7:40a, finish up with...

24 x 25 @ :40- "the usual" w/fins in sets of 4

CoGr-

After 4 x 50/4 x 75, choice of the "the usual" w/fins, or stroke pacework.

DISTANCE-

3 x 900 @ :30 rest

odds- 300 swim free/300 swim IM/300 swim free

evens- 300 swim/kick IM- 300 pull free- 300 swim/kick IM

Check HR throughout, straight descend on 300's free

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to race this weekend. Have a great day!