Thursday Morning, January 27, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ 1:00- ra2 la2 free drill

6 x 25-

odds choice drill @ :35

evens- FAST UDK @ :25

4 x 75 @ 1:20- 50 primary stroke drill, 25 sit & spin backstroke drill

8 x 25-

odds swim FAST @ :25

evens FAST UDK @ :35

Check HR, then take fins off & rotate 1 spot

3 rounds of:

4 x 75 (odds & evens) as follows:

odds- 25 kick on back, 50 swim choice FAST TURN

evens- 50 swim build to FAST TURN, hold speed, last 25 is FAST UDK

Go 4 @ 1:20/1:15/1:10

No rest between sets; check HR after #12, then rotate 1 spot

8 x 100 @ 1:30 (last 4 @ 1:25)-

odds- 25 dolph kick w/boards, 75 swim backstroke (focus on 4 FAST UDK's)

evens- 75 swim IM, 25 kick free w/boards

4 x 125 @ 1:40- 100 swim/25 kick on back; EXCEPT, #3 is all swim free br3 @ 1:30

Check HR, then rotate 1 spot

8 x 100 @ 1:30-

swim free br3/NO FREE by 50's desc to giddyup! Except...

#'s 3/5/7 are swim IM, all FAST

4* x 125 all kick, 75 w/boards, last 50 on back (4 FAST UDK's!)

*go @ 2:00/1:55/1:50/1:45 by 125's

Check HR, then rotate 1 spot

If there is time...

8 x 100-

odds- swim free or back @ 1:10 (make interval)

evens- swim 25 in primary stroke build to FAST TURN, last 75 is choice, but last 25 is 4th best stroke, all @ 1:20

4* x 125 as follows:

50 swim primary stroke (200 set up), 25 kick w/boards, 50 swim primary stroke FASTER

*By 125, go @ 2:00/1:55/1:50/1:45

Check HR & warmdown with...

6 x 50 @ 1:10- 15y swim FAST/35y drill PERFECT

Do an excellent job in school today- and with your DRYLANDS. Get excited for RACE DAY tomorrow, the regular schedule for the weekend (including the St. James group). Have a great day!