Thursday Morning, November 11, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Thank a Veteran today...

2 rounds of:

2 x 100 @ 1:45- 75 dr/sw/dr, last 25 is FAST UDK on stomach

  2x through: 3 x "out&backs" kick w/boards, all @ :45 as follows-

                      1- free kick/fwd ss/dolph kick, out to 10y & back

                      1- same as above to 15y

                      1- same as above to 20y, you'll have to hustle here!

After 2nd round of the 3 x out & backs, repeat the set one more time, different stroke on the drilling

1:00 rest after 2nd round, check HR, then...

15 x 50 in sets of 3-

1&2, swim IM order by 25's (NO FREE) w/FAST TURNS @ :50*

#3- always swim freestyle @ :35, make the interval

*in 3rd & 5th rounds, the 50's IM are @ :45

1:00 rest after 5th round, check HR & get water

4 rounds of:

2 x 150 swim @ 2:00- 25 in primary stroke (build) NO FREE, last 125 all free br3

1 x 175 swim free br3 @ 2:00

2 x 150 @ 2:15- as above, except last 25 is kick on back, focus on 4 FAST UDK's

1 x 200 swim free br3 @ 2:15

1:00 rest after 1st & 3rd set, check HR

DISTANCE OPTION- for anybody who didn't get to do the Long Swim yesterday (3k, 500x6)

Everybody else...

With fins, finish up with...

6 x 25-

odds- 15y swim FAST/10y drill @ :40

evens- all FAST UDK on stomach @ :20

1 x 50 drill @ 1:00

Change strokes by rounds (even rounds NO FREE)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited for RACE DAY tomorrow, then regular schedule for the weekend (except for the St. James group). Have a great day!