Wednesday Morning, October 20, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

All @ :10 rest (odd 50's are swim, even 50's are drill), desc the 50's swim to what you can

1 x 150

1 x 250

1 x 350

Change strokes if you'd like after the 250

Check HR, then...

3 sets of:

3 x 50 drill/kick by 25's- kick 1/2 FAST UDK, then 2nd 1/2 choice

4 x 25* @ :35- different by round

*1st round, FAST breakout, then swim DPS

2nd round, 15y swim FAST, then drill

3rd round, all swim FAST

1:00 rest after 3rd round.

DISTANCE-

3 rounds of:

3 x 250 swim BIG neg split @ 3:30 (hand touch at 125 to check time); #2 is NO FREE @ 4:00

1 x 150 swim FAST for time (free)

1:00 rest between rounds.

 After 3rd round, 150 drill/choice @ 1:00 rest, then...

3 x 300 RACE @ :20 rest holding BEST AVERAGE, goal is for all 3 to add up to FASTER than 1000 free Goal time

STROKE GROUPS:
1 x 300- 25 drill, 50 swim FAD, with RACE PACE TURN/BREAKOUT, then 25 kick UDK

1:00 rest, then...

3 rounds of:

8 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10- hold your 2nd 50 split of your 100 Goal Time

1 x 150* swim BIG FAT neg split; or...

1 x 250* pull (choice equip), desc the 50's to 200 Goal Pace

*Both the 150 and the 250 (whichever you choose) are with the shnorkel

After the 3rd round, finish up with...

24 x 25 @ :40- with fins, but not quite the usual:

1- swim build

2- swim 15y FAST, 10y drill

3- all swim FAST

4- all drill (BONUS POINTS for anybody who does this 25 all FAST UDK!)

Warmdown with 6 x 50 @ :10 rest drill/choice by 25's. Do an excellent job in school today, get excited for our aerobic day tomorrow (then RACE DAY on Friday). Have a great day!