Thursday Morning, December 9, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

1x 200- drill/kick on back by 50's

20 x 25 in sets of 5-

1-2, breast pull w/dolph kick @ :40

3-4, kick on back (first 1/2 FAST UDK) @ :30

#5- all FAST UDK out & back @ :20

In last round of 5, drill can be choice

Check HR, then 1:00 rest; then...

1 x 100 swim breast/free by 25's, neg split @ 1:40

1 x 200 swim breast/free by 50's, neg split by 100's @ 3:20

1 x 300 swim "IM," go back/breast/free by 25's, last 25 kick on back & desc 100's 1-3 to FAST

Check HR again, then 1:00 rest

3 total rounds of:

  2 times through-

  2 x 75* @ 1:20, swim/kick/swim by 25's primary stroke NO FREE, desc 1-2

  2 x 100 @ 1:25, swim 25 primary stroke FAST TURN, 50 swim free br3 FAST TURN, last 25 kick

  After 2nd time through continue right into...

1 x 125 swim free br3 @ 1:40+- last 50 is BIG KICK

*In the 2nd (total) round, 75's are a different stroke (same interval); in 3rd (total) round, 75's are swim IM

+in the 2nd (total) round, the 125 is swim free @ 1:30; in the last (total) rd the 125 is swim free @ 1:20

Check HR after last round & then 1:00 rest, get water

With fins, 3 separate options today (plus the Distance set from last Friday):

Backstroke-

3x:

4 x 25 drill @ :35

1* x 50 swim @ :35- RACE PACE tempo here throughout (*add 1 x 50 in each round)

After 3rd round, take fins off for...

3 x 150 @ :20 rest, swim/drill/swim by 50's, working on holding stroke rate on the 50's swim

Repeat more time if you can stay past 7a

Fly-

AMRAP:

1 x 50 swim/kick fly (by 25's) @ :45

1 x 50 sw/k fly @ :40

1 x 50 sw/k fly @ :35

1 x 75 swim fly FAST for time- get time & check HR, then right into...

1 x 25 fly drill

1:00 rest between rounds, get water

Breaststroke-

AMRAP:

1 x 100 swim breast w/dolphin kick @ 1:45, with flip turns

1 x 125 swim breast w/dolphin kick @ 1:45 (flip turns)

1 x 150 swim breast w/dolphin kick @ 1:45- still w/flip turns

:30 rest to check HR after every 3rd round

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Get excited for RACE DAY tomorrow. Have a great day!