Tuesday Morning, May 25, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 50 ra2 la2 free drill @ 1:00

4 x 75 @ 1:20- 25 dolph kick w/boards, 50 2 kicks 1 pull breast drill (wide pull, full kick)

24 x 25 in sets of 8 as follows:

1-4, breast pull with free kick @ :35, except #3 is FAST UDK @ :25

5-6, kick FAST with boards @ :25 (2nd 25 kick is breaststroke)

7-8,  swim breaststroke FAST @ :30

Check HR & rotate 1 spot after each round of 8

JrG- LONG SWIM

4 times through:

150 swim/kick by 25's in primary stroke (NO FREE)

50 choice drill NO FREE

150 swim IM (NO FREE)- each 50 is easy FAST by 25's

50 kick all out FAST w/boards

Check HR after 4th time through, then finish up with...

50 swim at distance freestyle GP as follows:

5 @ :55/75 drill-kick-drill by 25's @ 1:30

4 @ :50/75 d-k-d @ 1:30

3 @ :45/75 d-k-d @ 1:30

2 @ :10 rest/75 d-k-d

DISTANCE

2 sets of:

9 x 50 swim IM order by 25's (1-2), but every 3rd is swim/kick breast; go 3* @ :55, 3 @ :50, 3 @ :45

6 x 100 swim @ 1:20 (@ 1:25, okay)- odds are 25 fly/75 free; evens are free w/3rd 25 breaststroke

3 x 300* swim free desc 1-3 @ 3:40 or 3:50 (4:00 or 4:10, okay)

Check HR after each set & rotate 1 spot

*Mystery Set in 2nd round

After 2nd round, finish up with...

Alternating 600's:

Odds- swim by 200's, perfect/strong/FAST

Evens- swim 100's at Goal Pace, you pick the interval (can be different from round to round)

SENIOR's-

12 x BROKEN 200's, change strokes after each round of 3

100 swim free or back @ 1:10

2 x 50 swim at 200 GP @ :10 rest

50 drill (same stroke as 50's GP)

1:00 rest after 50 drill

Rotate 1 spot if needed after each round of 3

Finish up with a MYSTERY SET

Wear your mask all the way to the car, do an excellent job in school today (and with your DRYLANDS!) & get excited to train OUTSIDE next week. Be sure to check the schedule ahead of time so you know which pool to go to. Have a great day!