Thursday Morning, January 13, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

8 x 25 drill in primary stroke @ :35- #'s 3/5/7 are FAST UDK

3 x 200 @ 3:30- 

50 drill primary stroke

50 swim same stroke as drill, build

50 swim choice FAST TURN

50 kick all FAST, can be with boards

7 x 100 @ 1:45- swim/kick by 50's in primary stroke, except...

#3 @ 1:20 free or back, neg split

#5 @ 1:15 free or back, make the interval

#7 @ 1:10- giddyup!

Check HR, then rotate 1 spot

Two options today...

DISTANCE-

2 times through:

3 x 150 swim free or back desc 1-3 @ 1:55/2:05/1:55 by 150

1 x 200 swim free or back long&strong @ 2:30, 3rd 50 NO FREE (2nd round @ 2:40, 2nd 100 is IM)

3 x 150 swim free or back @ 2:05/1:55/1:45 by 150

8 x 75 swim at GP @ 1:30

Check HR after each round; after 2nd round, finish up with...

1 x 600 pull free w/shnorkel & choice equip desc 100's 1-3 to all out FAST

STROKE GROUPS-

8*x through:

1 x 75 @ 1:15- 25 dolph kick w/boards, 50 swim back/breast by 25's

1 x 100 @ 1:30**- 25 kick on back (4 FAST UDK's), 75 swim free or back

*After 3rd & 6th rounds...

4 x 125 as follows- 

swim odd 25's, desc 1-3 to FAST (even 25's drill) @ 1:50, except #3 swim free @ 1:35

Check HR after each round of 4 x 125, then rotate 1 spot

**the 100's in 4th/5th/6th round are @ 1:25, then in round 7&8 @ 1:20

With fins (everybody together), finish up with...

24 x 25 @ :40- the usual in sets of 4 (change strokes after #8 & #16)

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Remember, workout tomorrow morning is CM, and then no workouts this weekend (check schedule in your email, it went out last week). Get excited to race this weekend & safe travels to the meet. Have a great day!