Tuesday Morning, October 19, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

One time through (1st 25 on 75's is breast pull w/free kick):

75's @ 1:20, 100's are @ 1:40 (desc the 100's 1-3)-

75 drill/swim/drill

100 25 swim build to FAST TURN, then 75 kick- get time

75- as above

100- as above, faster

75- as above

100- as above, FASTEST of the bunch!

1 x 75 swim all breaststroke, desc the 3 x 25 to FAST

Check HR, then...

1 x 300 drill/sw/drill/sw- last 25 is swim build to FAST, FROM A DIVE

Change strokes by 100's if you'd like

1:00 rest, check HR

3 rounds of:

2 x 75 @ 1:20- 50 2 dolph kicks 1 pull breaststroke (with FLIPTURNS), then 25 swim breast (build)

1 x 100 @ 2:00- 

25 drill in primary stroke

50 swim primary stroke FAST TURN

:10 rest

25 FAST UDK on stomach from a dive

Check HR after 3rd round, then...

9 x 50 in sets of 3 (all in primary stroke NO FREE)-

1- sw/k by 25's@ :55 (get time, desc 1-3)

2- swim primary (FAST TURN)/free by 25's @ :45

3- swim all free br3 @ :35, make interval

No rest between rounds of 3, check HR after #9, then 1:00 rest

Stroke Groups:

4 x 50 drill @ 1:00 in primary stroke

2 x 25 @ :40- #1 is build, #2 is 15 FAST/10 drill

Get out, get up...

1 x 100 RACE from a dive in primary stroke, get time; then 8:00 active recovery

1:00 rest

DISTANCE-

3x through:

2 x 300 @ 4:30- cruise/giddyup/DPS by 100's

4 x 75 swim at Goal Pace @ 1:30- pick a pace, stick with it

2 x 300 @ 4:30- as above

4 x 100 swim at Goal Pace @ 1:30- should be same pace as 75's (but now 100's), still @ 1:30

1:00 rest, get water...then,

1 x 5:00 swim FAST, keep track of distance

1:00 rest between rounds

STROKE GROUPS- after 8:00 active recovery, pick one of the following:

A)

1* x 100 swim free br3 @ 1:15, make interval

1 x 100 in primary stroke (75 swim FAST, get time, then 25 drill)

*add 1 x 100 free in each round up to 3, then back down to 1 (5 rounds total)

1:00 rest between rounds, check HR & stay hydrated

OR...

B)

8x total:

1 x 100 swim free br3 @ 1:15, make interval

1 x 50 swim at 200 GP @ :50 in primary stroke

1 x 50 swim FASTER than 200 GP, same stroke as 1st 50

1 x 50 drill @ 1:30, same stroke as 50's swim

Warmdown with 8 x 50 @ :10 rest, drill/kick by 25's. Do an excellent job in school today, take good care of yourselves away from the pool & get excited for tomorrow's workout. Have a great day!

No extra rest between rounds