Thursday Morning, September 16, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Focus on FAST UDK's, sharp drilling & turns...

3 x 75 @ 1:15- 50 ra2 la2 free drill, 25 choice drill NO FREE

1 x 125 @ 2:10- 50 fist free drill br3, 75 drill-kick(UDK!)-drill (same as 75's above)

3 x 75 @ 1:15- 50 choice drill in primary stroke (NO FREE), 25 FAST UDK on stomach

2 x 125 @ 2:00- 50 swim free br3 FAST TURNS, 75 kick-swim-kick in primary (same as 75's)

3 x 75 @ 1:15- 25 fly pull free kick drill, 50 swim/kick NO FREE, FAST TURN/10y UDK

3 x 125 @ 2:00- 25 swim fly giddyup ("IM setup," w/FAST UDK's, reg breathing), then 100's swim/kick by 25's, 2nd 50 faster than the 1st 50 (focus on kick & UDK's off the wall

Check HR, then 1:00 rest

3 rounds of:

4 x 25 drill @ :35 (last* 25 is swim FAST BREAKOUT @ :25)

3 x 50 swim backstroke @ :55* focus on turns/UDK's (*gets :05 faster by round)

No rest between sets, check HR after 3rd round, then 1:00 rest

*in 2nd set, last 2 x 25's are swim FAST breakout @ :25, and in 3rd round, last 3 x 25 are swim FAST breakout @ :35

NOTE: we wound up going another 3 rounds after the first 3 rounds, with the 25's being another stroke

Check HR after 2nd set of 3rounds, then 100 easy drill

BIG 100's/150...

AMRAP...

4 x 100 @ 1:35 as follows:

25 swim fly build

50 swim long & strong free br3

25 swim primary stroke NO FREE w/FAST FINISH

EXCEPT...

3rd 100 of each round of 4 is 25 swim fly (build), 75 swim backstroke (IM tempo) @ 1:20

After each round of 4 x 100, get right into...

1 x 150 swim free or back (could be IM if you'd like), desc 1-??? Start at about 85% and descend from there (meaning, each 150 should be with excellent technique and a great effort). Who can break 1:30 by the 3rd round? Ladies, who can break 1:35?

DISTANCE SET-

For anybody who wasn't able to be here yesterday:

All @ :20 rest...

300/25/200/150/100/50- straight swim free or back, desc avg time per 50

Check HR after 50, then go 100 easy drill (easy, not sloppy); then...

All @ :20 rest again:

50/100/150/200/250/300- same idea, avg time per 50 gets FASTER

Warmdown a bit before you get out. Enjoy your time off today, use your time wisely & get your HW done. Tomorrow, first RACE DAY of the SCY season. Have a great day!