Thursday Morning, January 6, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

1 x 150 @ 2:40- 50 drill, 25 kick

1 x 150 @ 2:30- sw/k by 25's, desc 50's 1-3

8 x 25 kick as follows:

1-2 @ :35 w/boards, desc 1-2

3-6 @ :30 on back, go 12 yds FAST UDK, rest of the way choice on back

7-8 @ :25 w/boards, FAST

15 x 50 sw/k by 25's as follows:

1-3 @ :55, IM order by 50's

4-6 @ :45, free

7-9 @ :55, all kick w/boards easy/FAST by 25's

10-15 @ :50- primary stroke NO FREE, straight desc 1-6 to what you can

Check HR, then 1:00 rest

Two options today:

4000 IM

or...

STROKE GROUPS

The 4000 IM group does the following:

With fins, 5 x 150 as follows-

1-2 @ 2:40, breast pull w/dolphin kick & flip turns desc 1-2

#3- @ 2:30- drill/kick FAST UDK by 25's

4-5 @ 2:20- breast pull w/dolphin kick & flip turns desc 1-2

Check HR, then take fins off & get water

4000 IM swim as follows

800 fly (can use fins), go 75 swim/25 drill

1200 swim backstroke- focus on FAST UDK's off each turn, keep tempo up

800 swim breaststroke- 75 swim/25 drill

1200 free- start long & strong, build kick in the 2nd 400, then let 'er rip for the last 400!

Check HR immediately & OML

Warmdown with 50's @ 1:00- swim 15yds FAST, then drill the rest of the way

STROKE GROUPS-

1 x 200- 50 swim/25 drill/50 swim/25 drill/50 swim; desc 50's drill (all in primary stroke), check HR

Then, everybody together:

6 rounds of:

1 x 75 swim long & strong free or back @ 1:05 (always @ 1:05)

1* x 25 swim at RACE PACE in primary stroke (not free) @ :35*

No rest between rounds.

NOTE: 

in 2nd round, go 2 x 25 @ :30

in 3rd round, go 3 x 25 @ :25

in 4th round, go 3 x 25 @ :20

in 5th round, go 2 x 25 @ :15

in 6th round, go 1 x 25 @ :10- from a dive maybe??

Check HR, then 1:00 rest

4 rounds of (no free for primary stroke here):

1 x 150 @ 2:30- sw/k/sw by 50's in primary stroke

1 x 150 @ 2:20- 25 swim primary stroke, 100 swim free or back, 25 swim primary stroke

1 x 150 @ 2:10- swim primary/choice/primary by 50's

1 x 200* swim free (or back) @ 2:15

No rest after odd rounds (continue right into 2nd or 4th round);

In 2nd & 4th round, the 200 free (or back) @ 2:15 is 1 x 175 swim FAST in primary stroke, the goal is to be FASTER on that 175 than your 200 Goal Time in that event

Check your HR after the 175, then head back to the start end

Warmdown with (until you have to get out):

50's @ 1:00- 15yds swim FAST, then drill the rest of the way.

Do an excellent job in school today- and with your DRYLANDS. Be sure to check your email tomorrow morning before you leave the house in case we have to cancel workout. Have a great day!