Sunday Morning, May 2, 2021- written for SCY (SrG, JrG, CoGr)

1 x 600- 300/200/100

1:00 rest

After warmup...

3 rounds of:

5 x 50 @ :50 swim/kick by 25's desc 1-FAST, except #4 is all kick FAST @ :40

1 x 125 swim free br3 @ 1:25 (@ 1:35/JrG, okay)

1 x 175 swim IM, 50 of each stroke- NO FREE, last 25 kick free on back- should be faster than 200 IM best time

50's are fly in 1st round, back in 2nd round, breast in 3rd round

Check HR & rotate 1 spot after each round.

STROKE/SPRINT-

3 rounds of (all 50's @ :50):

5 x 50 swim at 200 set up

100 drill/choice by 25's @ 2:00

4 x 50 swim at 200 Goal Pace

150 drill/choice by 25's @ 3:00

3 x 50 swim FASTER than 200 GP

Check HR, then 200 drill/choice by 25's

Rotate 1 spot after each round

Go free/primary NO FREE/choice by round

JrG- can go all 50's @ :55

DISTANCE-

1 time through...

300/325 @ 3:30 or 4:00

400/425 @ 4:30 or 5:00

500/525 @ 5:30 or 6:00

600/625 @ 6:30 or 7:00

Check HR, then 1:00 rest, then...

Either... 

5 x 150 swim BEST AVERAGE @ 3:00,

OR...

12 x 125 @ 1:30 1 cruise 1 FAST (bank the rest)

Wear your mask all the way to the car, do an excellent job with your HW tonight- make sure you're ready for the week ahead at school; and get excited to RACE next weekend at the D! Have a great day!