Tuesday Morning, September 28, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:30- each 100 is drill/swim/drill/kick FAST by 25's

Change stroke by 200's if you'd like; last 200 NO FREE

Put fins on:

18 x 25-

2- drill choice @ :35

1- swim build @ :20

2- drill choice @ :35

1- FAST UDK @ :20

1st round of 6 is fly; 2nd round is choice; 3rd round is NO FREE

1:00 rest, check HR & take fins off

Everybody together...

1 x 300- 25 kick build to FAST TURN, 50 drill, last 25 FAST UDK from a dive

Check HR, then 1:00 rest, 

4 times through, no rest between sets:

3 x 25-

odds- swim fly build @ :35

#2- FAST UDK on stomach @ :25

1 x 125 swim free br3 as follows:

1st round @ 1:45

2nd round @ 1:35

3rd round @ 1:25

4th round @ 1:15!&!

Check HR, then 1:00 rest

Loosen up with...

1 x 200- dr/dr/sw/kick by 25's

STROKE GROUP-

12 rounds of (everybody starts together):

3 x 25 swim FAST @ :35

1 x 50* drill @ 1:15

1 x 75 swim FAST FOR TIME- race the person next to you here!

*even rounds there is NO 50 DRILL

Go 4 rounds free, 4 rounds primary stroke NO FREE, 4 rounds choice (IM, okay)

DISTANCE GROUP-

1 time through, then start a 2nd round; start warming down at 7:20a...

2 x 250 pull free choice equip desc 1-2 @ 3:20 (@ 3:30, okay)

4 x 100 swim at Goal Pace @ 1:45

2 x 250 as above, desc to faster (same intervals), mix up equip

6 x 100 swim at Goal Pace @ 1:30

2 x 250 as above, desc to fastest of the day, mix up equip again

8 x 50 swim at Goal pace @ :10 rest

Check HR

Warmdown with 6 x 50 @ :10 rest drill/choice kick on back by 25's

Do an excellent job in school today, be sure to remind your parents there is NO WORKOUT TOMORROW MORNING HERE AT THE D (Wed 9/29); instead, we'll have breakfast and Goal Talks at IHOP starting at 6:00a.m. when they open. Have a great day!