Wednesday, November 3, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

4 rounds of:

2 x 50 drill @ 1:00

2 x out&backs, all kick w/boards- 1st @ :35, 2nd @ :25; these are FAST

2 x 25 swim (same as 25's drill) @ :30- 1st is 200 setup, 2nd is giddyup

No rest between sets, go free for 1st 2 rounds, NO FREE for last 2 rounds

Check HR after 4th round, then...

9 x 100 @ 1:45-

1- 25 swim FAST, 50 choice, 25 kick, 4 FAST UDK's

2- 50 swim FAST, 25 choice, 25 kick, 4 FAST UDK's

3- 75 swim FAST, 25 kick, 4 FAST UDK's

Change strokes by rounds of 3, no rest between rounds

1:00 rest after #9, check HR

DISTANCE-

LONG SWIM:

1  x 3000 by 500's

500 IM (100 IM+25 kick on back, 4x, desc 1-4)

500 free pull or swim (w/shnorkel, choice equip if pull- all 3 cannot be the same)

1:00 rest after 3rd time through, check HR

Finish with sprint set (25's), 2 or 3 rounds, change up the strokes by round

STROKE GROUPS-

1 (or 2, if needed) rounds of sprint set, then 4 x Broken 200's (3 rounds):

1- 75 swim FAST/125 drill-choice by 25's

2- 75 swim FAST/:10 rest/50 swim FAST/75 drill

3- 75/50/75 swim FAST, all @ :15 rest

4- 50 drill/175 straight swim for time from a dive, goal is to be FASTER than 200 Goal Time

150 drill/choice between rounds; go primary stroke for 1st 2 rounds, your choice for 3rd round

SPRINTERS-

4 rounds of (then finish with 1 round of the Broken 200's):

12 x 25 (in sets of 4/2 and 4/2)

1-4, odds & evens...

odds- swim 15y FAST/10y drill @ :35

evens- swim all FAST @ :20

5-6, all FAST UDK (can go @ stomach) @ :40/:20 by 25's

7-10, as above (for #'s 1-4), then...

:20 extra rest

11-12, BROKEN 50: 25 FAST UDK/:10 rest/25 swim FAST

Get time for last 2 x 25's (broken 50), goal is to be within .5 of your 50 SCY best time

Check HR after each round, then go 100 drill/choice by 25's

Even rounds are with fins

1st 2 rounds are free, last 2 rounds are choice- but same stroke for both rounds

Warmdown a bit before you get out. Do some HW today & make the most of your time off. Be sure to stay on top of your DRYLANDS this week as well. Remember, regular schedule for the rest of the week (Thursday), but Friday RACE DAY will be up at CM (regular time). Have a great day!