Wednesday Morning, October 13, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

4 rounds of:

2 x "out&back*" 100's- go only to halfway! @ 1:20 (2nd round @ 1:10, 4th round @ 1:00)-

*go FAST UDK to 1/2way, then drill back to wall, then swim FAST back out to 1/2way, then FAST UDK

1 x 100 @ 1:20- 25 swim primary w/FAST TURN (same stroke as O&B), then 75 swim choice

1 x 75 kick w/boards FAST for time- get time, same kick throughout, then...

25 kick LONG&STRONG breaststroke kick back to start end

About 1:00 rest between rounds, get water.

After 4th round, get right into...

3 x 100 @ 1:30 desc 1-3 to all out FAST-

25 swim NO FREE (same stroke throughout)

75 swim/kick/swim by 25's in primary stroke NO FREE

Check HR after #3 then 1:00 rest, get water, get ready...

Add all 4 x 75 times together for 300 total, then...

1 x 300 kick all out FAST for time w/boards

Check HR

8 x 25 stroke drill @ :35, except 3/5/7 are swim build to all out FAST

Check HR, then...

LONG SWIM-

Continuously, AMRAP of...

125 in primary stroke, by 25's: K/sw/K/sw/K, desc the 25's kick 1-3 each time through

75 swim IM (no free), desc these 75's as you go through the set, give a good effort here

25 FAST UDK on stomach- small fast UDK's, trying to be explosive here, sneak a breath if you need to

Check HR after 4th & 8th time through; 1:00 rest after 8th time through

OR...

AMRAP of:

3 x 125 @ 1:45- 25 swim NO FREE, 100 swim choice all one stroke unless you go IM, desc 1-3

1 x 75 sw-K-sw by 25's FAST @ 1:15, except every 3rd round go K-sw-K by 25's, same interval

1:00 rest after every 3rd round, check HR & get water

Warmdown with 8 x 50 @ :10 rest, go drill/choice by 25's

Do an excellent job in school today, be thinking about your "best swim at the meet/least best swim/what can I (EC) be doing differently or better" for your swimming going forward from the meet. BIG AEROBIC tomorrow morning, have a great day!