Wednesday Morning, November 10, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

3 x 50 drill/kick by 25's @ :50- FAST UDK to 10y

1 x 25 all FAST UDK on stomach @ :30

Odd rounds are free drill, even rounds are NO FREE drill

Check HR after 4th round, take off fins & continue right into:

1 x 200- dr/k/dr/skulling by 25's

1:00 rest

6 rounds of (2 free, 2 NO FREE (same stroke), 2 choice (same stroke)):

1 x 25 swim FAST @ :30- get time

1 x 50 swim FAST @ 1:00- goal is 25 time (x2) + half second

1 x 25 drill perfect

Get out for...

1 x 75 RACE from a dive- how close can you come to your 25&50 added together?

100 easy after even rounds

Get water after 6th round and look at the next set

Two options today:

DISTANCE- LONG SWIM

5 times through:

200- 150 swim cruise/50 drill

200- 150 swim long&strong/50 drill

200- 150 swim closing speed/50 drill

Odd rounds are free, even rounds are NO FREE

1:00 rest, check HR, then warmdown

STROKE GROUPS- IM 25's

2 times through:

4 x 25 swim FAST @ :35, IM order by 25's, except #3 is kick FAST breaststroke w/boards

4 x 25 swim FAST @ :25, IM order by 25's, except #2 is kick FAST freestyle 

4 x 50 swim @ :50- IM order by 25's, FAST TURNS throughout

Check HR after each round, then 1:00 rest

After 2nd round, finish up with...

1 x 600 pull w/shnorkel & choice equip, desc 150's 1-2 and 3-4 to something smoking FAST

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS! Regular schedule the rest of this week; aerobic tomorrow, RACE DAY on Friday. Have a great day!