Wednesday Morning, November 17, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :15 rest as follows:

100 drill, 100 kick on back- desc 100 kick to what you can

Check HR, then...

3 rounds of:

2 x 50 drill/kick by 25's @ :55- focus on 4 FAST UDK's on the kick

2 x out & backs @ :40- all FAST UDK on stomach, fwd ss at 12yds

2 x 75 kick (25)/swim (50) @ 1:20, desc 1-2 to FAST

Check HR after each round. Go free/primary/choice by round

24 x 50 @ 1:00, swim desc 1-3 to FAST, then #4 is swim DPS/drill by 25's (right after 3rd 50)

1:00 rest, check HR

DISTANCE- LONG SWIM

4 times through:

300 swim free br3, desc 100's 1-3

200 NO FREE(100 dr/k by 25's, then 2 x 50 swim @ :10 rest, desc 1-2)

100 swim IM, get time & desc 1-4 to what you can

Check HR after 4th time through

Finish up with...

A) 24 x 25 @ :40- the usual, with fins; 

or...

B) 9 x 150 swim @ 2:40 desc 1-3's to all out FAST (change stroke by rounds of 3)

DUDES-

2 times through:

3x {2 x 25 swim (200 setup) @ :35

     {1 x 50 drill @ 1:00

     {2 x 50 swim at 200 GP @ 1:00

     {2 x 25 swim all out FAST @ :10 rest

      Check HR after each round, then go 1 x 50 drill right away

      After 3rd round, go 1 x 300 pull free w/shnorkel & choice equip, desc 100's 1-3

Change strokes for 2nd set (of 3x 2 x 25/1 x 50 drill/2 x 50 GP, etc...)

Finish up with...

24 x 25 w/fins @ :40- the usual, in sets of 4

LADIES-

6 times through:

3 x 100 @ 1:40- 25 swim primary build to FAST TURN/50 long & strong free/25 drill primary

2 x 50 swim at 200 GP @ 1:00- in primary stroke

Check HR after each round, then 50 drill

After 3rd & 6th round, get right into...

300 pull free w/shnorkel & choice equip, desc 100's 1-3 to what you can

Finish up with...

24 x 25 @ :40- the usual, in sets of 4

Warmdown a bit before you get out. Do an excellent job in school today- and with DRYLANDS. Get excited to race this weekend & have a great day!