Wednesday Morning, December 22, 2021- written for SCY @ CM

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 75 @ 1:20- dr/k/dr by 25's in primary stroke

6 x 25 @ :35- breast pull free kick drill, except #'s 3&5 are FAST UDK on stomach @ :20

1* x 100 @ 1:40- 25 swim breaststroke, 50 swim primary stroke (NO FREE), 25 UDK, get time

*add 1 x 100 in each round, and descend 1-2 and 1-3

No rest between rounds, check HR after 3rd round, then 1:00 rest

With fins, 6 times through:

1 x 75 @ 1:20- dr/dr/UDK on stomach

3 x 50 @ 1:00- swim desc 1-3 to FAST (get time), same stroke as 75 drill above

1 x 50 @ 1:00- dolphin kick LUNGBUSTER/swim by 25's- all FAST, trying to equal/better your time from 3rd 50 above

No rest between rounds

Odd rounds are IM order (by round), even rounds are choice, but same stroke throughout

Check HR after each round; take fins off after last round & go 100 easy drill

1:00 rest

LONG SWIM-

5 times through (nonstop, uninterrupted, no breaks, straight through, etc...):

200- swim 150 free, desc 50's 1-3 to 200 setup; then 50 drill choice (not free)

200 swim IM as follows:

1st round, 2 x 100's IM swim, desc 1-2

2nd round, 200 IM swim by 50's/100 IM swim (last 100 is faster than 2nd 100 above)

3rd round, 300 IM swim by 75's (75 of each)/100 swim IM (last 100 IM is faster than last 100 above)

4th round, 200 swim IM by 50's/100 IM swim- last 100 faster than last 100 of previous round

5ht round, 100 IM drill/100 IM swim- last 100 IM swim is fastest of the day!

Check HR, then warmdown

Warmdown a bit before you get out. Do something productive day- and be sure to include your DRYLANDS. Big aerobic tomorrow, then RACE DAY on Friday Morning. Have a great day!