Tuesday Morning, November 16, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 100 drill/kick by 25's, last 50 swim FAST TURN

3 x 100 @ 1:50- 75 dr/sw/dr, last 25 is easy skulling

3 x 50 @ 1:00- swim/kick by 25's, same stroke as 100's above; desc 1-3 to FAST

Check HR, then continue right into...

1 x 250-

odd 50's, primary stroke drill

even 50's, kick on back w/FAST TURN & UDK's

1:00 rest, check HR

4 sets of:

4 x 25 as follows-

1- drill @ :40

2&4, swim build to RACE PACE @ :30

3- FAST UDK @ :20

1 x 75- swim free br3 @ :55

1 x 75- same stroke as 25's above:

25 build/:10 rest/25 swim FAST TURN/25 swim DPS, try to hold your speed

Check HR, then 1:00 rest between rounds

Odd rounds free, even rounds NO FREE

JrG- LONG SWIM

4 times through:

100 drill/kick on back by 25's, NO FREE

150 swim free (odd 25's long & strong, even 25's add BIG KICK, giddyup here!)

100 swim IM- last 25 is kick free on back; desc this 100 1-4 to FAST

Check HR after 4th time through

Until 7a, with fins, finish up with...

6 x 25- odds build to FAST FINISH @ :40, evens all swim FAST @ :20

1x 50 swim FAST for time @ 1:00 (same stroke as 25's)

No rest between rounds; go 2 rounds free, 2 rounds NO FREE

DISTANCE-

3 times through:

4 x 400 swim negative split free br3 @ 6:00- except, go 425 @ #2, and go 450 @ #4, same interval)

7 x 25 as follows:

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

evens- 10y FAST UDK/15y swim FAST FINISH @ :30

1 x 150 IM- go swim/kick by 25's (NO FREE), descend this 150 1-3 to FAST

Check HR after each round, then 1:00 rest

Finish up with the usual with fins (all @ :40)

STROKE GROUPS--

24 x 50 swim @ 1:00 as follows:

swim 1-3 descend to FAST; get time for #3, then get right into...

#4 is swim DPS/drill by 25's (bank the rest) after #4

Check HR when you can, change strokes after rounds of 8

Finish up with the usual with fins (all @ :40)- except, go 1 x 50 swim for time after every 8 x 25

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule through Thursday, but check the Team Feed on the club website (www.snowswimming.org) for schedule changes during the meet (Fri-Sun). Have a great day!