Wednesday Morning, May 5, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

2 x 125 @ 2:10- 50 fist free drill br3, 75 drill/kick/drill by 25's in primary stroke NO FREE

3 x 50 @ 1:00- drill/kick FAST on back (4 UDK's) in primary stroke

4 x out & backs @ :35- all UDK, all FAST

4 x 50 swim/drill by 25's @ 1:00 in primary stroke, build to FAST TURN

3 x out & backs all kick FAST w/boards @ :35- #2 is @ :20

Check HR & rotate 1 spot

JrG- LONG SWIM

3 rounds of:

150 swim/kick by 25's IM order by 50's (desc 1-3)

200 swim/kick by 50's in primary stroke, desc 100's 1-2

150 swim free or back- STRONG NEG SPLIT, focus on 4 FAST UDK's & big kick on 2nd 75

Check HR after 3rd time through & rotate 1 spot for 50's pace

Until 7a, finish up with...

50's swim (200 GP) in primary stroke- 4 @ 1:00/4@ :50/4 @ :10 rest (100 drill in between)

SENIOR'S

2 sets of (1 round is Primary Stroke, 1 round is choice):

3 x 100 @ 1:45- 25 swim build to FAST turn, 25 drill (hand touch), 50 swim FAST (2nd 50 split)

2 x 125 swim free br3 @ 1:30 desc 1-2

Check HR, then take :20 extra rest before...

3 x 100 @ 2:00- 75 swim FAST (get time), 25 drill

Check HR & rotate 1 spot after each round

After 2nd set...

MYSTERY SET (2 parts today!)

DISTANCE- LONG SWIM

4 times through:

350 swim free (middle 50 drill, desc 150's)

150 swim IM- neg split each 50

50 kick FAST for time with boards

Check HR after 4th round