Monday Morning, November 15, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

1 x 200 @ 3:30- drill/swim/drill/UDK by 25's; 100 free, 100 NO FREE

1 x 50 @ 1:00- all kick FAST for time on back, focus on 4 FAST UDK's

1 x 150 @ 2:30- swim (build to FAST TURN)/drill by 25's

2 x 50 kick all out FAST FOR TIME w/boards @ :10 rest (all @ 2:00), get time

1 x 100 @ 2:00- kick on back (build to FAST TURN & UDK's)/choice by 25's

MYSTERY SET:

We finished the warmup with 1 x 100 kick FAST on back, trying to be faster then their broken 100 kick time above

Get time, check HR then 100 easy choice/kick on back by 25's

1:00 rest

2 rounds of:

"Who says?" kicking set

4 x 25 PARTNER KICK w/boards RACE @ :50

The winner of each 25 gets to pick what kick to do on the next 25, but the they have to start :02 AFTER their partner for the next 25

Whoever wins the majority of the 4 x 25's kick gets to pick something FAST from a dive (only up to  150 in one of the four strokes or IM) for their partner. IF each partner wins 2 x 25, the coach gets to pick something from a dive for BOTH partners. 

After 2nd round...

1 x 250 drill (odd 50's)/swim FAST TURNS (even 50's)

1:00 rest, check HR, then...

3 x 100 @ 1:40- swim choice (same stroke for all 3) desc 1-3 to FAST, get your time (that's important!)

1:00 rest

6 rounds of:

All @ 1:30...

Push off to kick FAST w/boards for as long as your fastest 100 swim above (ex, you descended your 100's free to 54 above, so you'll kick all FAST for :54 w/boards, then rest for :36. Repeat for 6 rounds

Check HR, then get right into...

1 x 450 swim freestyle w/shnorkel, desc 150's 1-3 to giddyup (hand touch at 300 to get last 150 time)

:30 rest, check HR, then...

1 x 450 PULL freestyle w/shnorkel, desc 150's 1-3 to FASTER than your 3rd 150 swim above (hand touch at 300 to get time)

1:00 rest, check HR again, then...

Finish up with...

24 x 25 @ :45, the usual in sets of 4, all KICK (2 rounds w/boards, 1 round on back)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited to race this weekend and look for an email from Teresa with schedule changes due to the meet. Have a great day!