Tuesday Morning, October 12, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

2x:

1 x 150 @ 2:45- drill/kick on back/drill by 50's (drills are ra2 la2 free and then choice for last 50)

6 x 25 @ :35- 2k1p breast drill, except #'s 3&5 are FAST UDK on stomach @ :25

No rest between sets, check HR after 2nd round, then get right into...

1 x 200- drill/choice/drill/skulling by 25's

1:00 rest, check HR again

15 x 75 in sets of 5 as follows:

1-4, all @ 1:20- 25 FAST UDK (choice UDK), 50 choice drill breaststroke

#5- swim 25 back, 50 breast @ 1:30- all FAST, IM style

No rest between sets of 5, check HR after #15, then 1:00 rest

Choose one of the following three workouts:

DISTANCE:

AMRAP...

2 x 300 swim BIG negative split @ 4:00 (@ 4:20, okay)

3 x 75 @ 1:30- 50 swim at GP (hand touch- okay, check time), 25 drill

1 x 475 swim for time- goal is 500 Goal Time

Check HR after 3ach 475, then 1:00 rest

SPRINTERS:

At least four* rounds of (six would be better!)...

6 x 25 swim RACE PACE...except #3 & 5 are 50's (same interval)

1 x 100 drill @ 2:00

6 x 25 swim- as above

1 x 100 RACE, from a dive

*odd rounds, 25's & 50's are all @ :40; even rounds, 25's & 50's are all @ :30!&I*#!

1:00 rest between rounds, go a 50 if you'd like, but no extra rest

BACKSTROKERS:

AMRAP...

4 x 150* swim desc 1-3 to giddyup; 1st round @ 2:15, gets :05 faster by round

4th 150 is always BROKEN, different by round (1st round is 3 x 50 @ :10 rest)

1:00 rest between rounds, check HR after each Broken 150, then go 50 drill

Warmdown with 6 x 50 drill/kick by 25's @ :10 rest before you get out. Do an excellent job in school today, be ready for "best swim/least best swim/what can I do differently or better" tomorrow morning. The next six weeks (leading up to Swim & Rock) will go by quickly, be as consistent as possible & lets try to put as much as we can in the tank before that meet. Have a great day!