Tuesday Morning, November 9, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 200 @ 3:30- 50 drill/100 swim-kick by 25's/50 drill

6 x 25 @ :35- 15y swim FAST, 10y drill- except #4 is always FAST UDK on stomach @ :20

No rest between sets; after 2nd set, check HR & put fins on

With fins, 2 sets of:

3 x 75 drill @ 1:15 (last 25 is FAST UDK)

3 x 25 @ :35, all FAST (10y UDK, 15y swim

No rest between sets.

Drills are as follows:

Breaststroke- go breast pull w/dolph kick & flip turns

Backstroke- go 1st 25 of 75's sit&spin back drill, 2nd 25 is choice back drill

Butterfly- 1st 25 of 75's is fly pull w/free kick, 2nd 25 is choice fly drill

Check HR after 2nd set & take fins off

1:00 rest

Pick a set from the following: distance/backstroke/fly-breaststroke...once you know the set figure out your lanes and get started with:

1 x 300- 100 dr/sw/dr/skulling by 25's- middle 100 is kick on back, focus on UDK's

:30 rest so everybody can start together, then get to it!

DISTANCE-

3* rounds of:

4 x 100 swim at Goal Pace @ 1:45 (even rounds @ 1:30)

1 x 600 pull with shnorkel & choice equipment, desc 200's 1-3; except, middle 200 is always IM

*After 3rd round, finish the set with one last round of 4 x 100's Goal Pace @ 1:30

Take 1:00 rest between rounds, check HR & get water

BACKSTROKE-

2 rounds of:

6 x 200 as follows:

1 x 125 @ 2:00- 50yds can be drill & 75 yds is swim- 75 has to be consecutive, keep it long & strong

1 x 75 @ 1:30, BROKEN: 25 swim at 200 setup/:10 rest/50 swim FAST

Check HR when you can; after 6th 200...

3 x 125* swim back desc 1-3@ 2:00 to something SMOKING FAST- empty the tank here!

*in 2nd round, 3 x 125 can be 1 x 150 FAST (get out swim), but if you don't make it, the 125's are BROKEN 150's (you can swim the 125's straight desc if you'd like, just like the 1st set)

FLY/BREASTSTROKE-

2 sets of:

3 x 250's as follows-

  1 x 100 swim free br3 @ 1:15

  4 x 25 swim FAST @ :45* (3rd 25 is always @ :25)

  1 x 50 drill (fly or breast) @ 1:15

  *25's in 2nd set are @ :35 (#3 still @ :25), 25's in 3rd set are ALL @ :25

After 3rd 250, check HR & get right into 1 x 150 drill/choice by 25's, then 1:00 rest

Finish each set with...

4 x 50 swim at 200 GP @ 1:00 (2nd set these are @ :10 rest)

Warmdown with 50's kick/drill by 25's @ :10 rest until your legs feel fresh. Do an excellent job in school today- and with your DRYLANDS! Regular schedule through the end of the week, but the St. James group is late Sunday at CM (look for the email). Have a great day!