Friday Morning, October 15, 2021- written for SCY @ The D

Meet Warmup, then...

RACE DAY!!

Today we had two separate sets...

DISTANCE-

2 sets of:

4 x 400 neg split & descend @ 5:45, last 400 (specifically the 2nd 200) should be JUICY

4 x 100 swim at GP @ 1:40*

*@ 1:20 in 2nd set

Check HR after last 400 & last 100 GP

Get water between sets.

After 2nd set...

8 x 50 @ :10 rest...

odds- drill/kick by 25's

evens- 15y swim FAST/35y drill

Then finish up with...

1 x 250 RACE from a dive, goal is one half your 500 Free goal time!

STROKE GROUP-

In two groups, three heats in each group (:10 apart, be ready):

1 x 100 RACE in primary stroke- get time

After everybody has gone...

1 x BROKEN 100 in primary stroke- 75 from a dive/:10 rest/25 swim from a push

After everybody has gone (add two 100 times together)...

1 x BROKEN 200- 75/50/75, all @ :15 rest (1st group subtracts :30, 2nd group :40, 3rd group :50)

How close can you come to the add-up time of the first 2 x 100?

8 minutes active recovery- keep it moving, be productive w/drilling, skulling, etc... (meaning, it's not social hour)

With boards:

4 x 75 kick FAST (can be free) @ 4:00, one group every 2 minutes- get avg time

After #4, figure avg time, then you have two options:

1 x 100 RACE (swim) same stroke as 75's kick, you have to be faster than your avg time.

OR...

1 x BROKEN 150 kick with boards: 3 x 50 @ :10 rest; the goal is to be faster than double your avg time from the 4 x 75's (ex, your avg from the 75's was :58, so you're trying to be faster than 1:56 for the broken 150 kick)

Warmdown for 10 minutes before you get out. Do an excellent job in school today, get excited for our weekend workouts. Have a great day!