Wednesday Morning, September 15, 2021- written for SCY @ The D (SrG & PMJrG)

1 x 600- 300/200/100

1:00 rest

24 x 25 in 4 sets of 6 as follows:

1-2, drill @ :45, NO UDK (feels awful, doesn't it?)

3-4, 10y FAST UDK, then swim build to FAST finish @ :35 (you're faster w/UDK's, right?)

5-6, "partner kick" @ :40 as follows:

Go side by side to halfway ("out & back" style);

one person uses kickboard for TOMBSTONE kick

the other does FAST UDK

Both partners go to midpool, hand off the kickboard & go back to the starting end

Change drill & swim (first 4 x 25's) from round to round

Check HR after #24, then...

1 x 200 drill/choice/drill/skulling by 25's (change strokes if you'd like for the 2nd 100)

1:00 rest, check HR

Today's options:

(JrG does LONG SWIM, 3x through)

A)

50 x 50 @ :50- change things up after every 10 x 50 (straight through, no rest between rounds of 10 x 50); at least one round of 10 x 50 needs to be all kick

B)

LONG SWIM-

4 times through:

25 swim fly build

50 swim back good tempo

75 breaststroke (swim build/drill/swim FAST by 25's)

100 free- 50 swim FAST TURNS, 50 kick on back FAST TURNS 

250 pull free w/snorkel- can use paddles on alternating rounds of this 250

Descend the 500's 1-4 to what you can

Any JrG can do 3x through

Check HR after last time through, then get water

C)

Distance Set-

2 times through, all @ :20 rest...

300/250/200/150/100/50

Get avg pace per 50 after each swim; each subsequent swim needs to be FASTER (avg per 50).

1 round can be back (or both, if you'd like)

Check HR & 1:00 rest between rounds

Warmdown a bit before you get out. Talk about SCY Goals before you go. Do an excellent job in school today, get excited for RACE DAY on Friday. Have a great day!