Wednesday Morning, September 22, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

5 x 25 drill @ :35- except #'s 3 & 5 are FAST UDK on stomach @ :20

1 x 75 @ 1:00- 25 swim build to FAST TURN (same stroke as 25's drill above), 50 kick on back

No rest between rounds, change strokes from round to round

After 3rd round, check HR then take fins off

5 x 200 @ 3:30- 

100 drill/swim by 25's, build swim to FAST TURN

50 kick w/boards, desc 1-5 to giddyup

50 choice drill in 4th best stroke (NO FREE)

3 rounds of:

3 x 50 swim 4th best/choice by 25's (NO FREE on 1st 25)- go @ :55/:50/:45 by 50

3 x 75's swim free br3 @ :55/:50/:45- by 75 (can go @ 1:05/:55/:45 if needed)

Check HR after each round, then 1:00 rest

LONG SWIM-

3 times through:

150 swim IM (50 of each, NO FREE)- get time

150 kick (FAST)/drill by25's

150 swim IM- as above, but faster

150 swim free br3- desc the 50's from cruise to long&strong to giddyup!

After 3rd time through, check HR, then get water

GOAL TALKS- we can start one or two before you get into the LONG SWIM; otherwise, plan on warming down after the LONG SWIM before it's your turn. Do an excellent job in school today & get excited for RACE DAY on Friday Morning. Have a great day!