Wednesday Morning, March 3, 2021- written for SCY at the D (SrG, PM JrG & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 300 @ :20 rest- by 300's: drill/kick by 50's, swim/kick by 50's, then all swim on #3, desc 100's

Check HR, then everybody together...

6 x 50 kick with boards @ 1:00, desc 1-3/4-6 to FAST- get times on 3&6, figure avg time

1:00 rest, check HR & rotate 1 spot

One time through...

2 x 75 @ 1:20- drill/kick/drill by 25's

3 x 50 kick @ 1:00- hold avg time from 50's kick above

3 x 100 @ 1;30- swim choice, but 3rd 25 is primary stroke NO FREE

3 x 50 kick @ :55- hold avg time from 50's above

2 x 75 swim IM @ 1:10 (NO FREE)

3 x 50 kick @ :10 rest- hold avg time from 50's above

1:00 rest, check HR & rotate 1 spot

JrG- LONG SWIM

4 times through:

200 free by 50's- drill/swim at 200 setup/kick FAST/swim FAST turn

100 swim, desc 1-4 (swim "IM style")

100 swim/kick by 50's in primary stroke NO FREE, desc 1-4

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

Until 7a, finish up with...

5 x 50 swim free at distance GP @ :55

100 easy drill (last 25 skulling) @ 2:00

5 x 50 swim in primary stroke at 200 GP @ :55

100 easy drill

1:00 rest between sets; last round the 50's GP @ :50

SENIOR's/DISTANCE- LONG SWIM

3 times through:

150 pull free (choice equip)- desc 50's 1-3, get time

100 IM swim (25 fly, 25 back, 50 breast)

150 pull as above, faster than 1st 150

100 IM swim (25 fly, 50 back, 25 breast)

150 pull as above, fastest of the 3

100 swim IM (50 fly, 25 back, 25 breast)

Please Note: IM's are all "IM style," and 150's desc in each round 1-3 (NOT total 1-9)

DISTANCE- 150's pull are 250's desc in 2nd round and 350's pull in 3rd round (desc in each round)

Check HR after 3rd time through, then rotate 1 spot

With fins, finish up with...

4 x 25 drill @ :40

1 x 50 swim FAST @ :50

6 x 25 @ :30- odds drill, evens swim FAST (#$ is UDK!)

2 x 50 swim FAST @ 1:00

8 x 25 odds drill @ :35, evens FAST @ :25 (#2&4 are UDK!)

3 x 50 swim FAST @ 1:10

Check HR

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 month, have a great day!