Tuesday Morning, January 4, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

One time through:

2 x 100 @ 1:45- 50 backstroke drill, 50 kick w/boards

2 x 100 @ 1:45- 50 swim backstroke- full rotation, 50 choice drill (no backstroke)

12 x 25 as follows:

1- choice drill primary stroke @ :45

1- swim build in primary stroke @ :35

1- FAST UDK on stomach @ :25

Check HR after #12, then put fins on

With fins, 4 rounds of (all in PRIMARY stroke):

25 swim build @ :35

25 swim FAST @ :25

25 FAST UDK @ :15

50 kick FAST for time on back @ :40

No rest between rounds, check HR after 4th round, then take fins off & get right into...

1 x 150 drill/skulling by 25's

1:00 rest

4 times through (in primary stroke):

6 x 25 swim at RACE PACE @ :35 (#4 is FAST UDK @ :20)

1* x 50 RACE from a dive @ 1:30

*in 2nd set, 2 x 50 RACE @ :10r (1st 50 from a dive)

*in 3rd set, 3 x 50 RACE from a dive @ 1:00 (then 1 x 150 drill/choice by 25's)

*in 4th set, 4 x 50 RACE @ :10 rest (1st 50 from a dive)

Check HR after each round

Warmdown with...

3 x 200 swim choice @ 3:00, smooth long stroke, nothing sloppy (can be free, back or IM)

Backstrokers can go 150's swim @ :15 rest desc 1-3's to what you can until 7:20a

DISTANCE-

One time through:

400 pull free w/shnorkel & choice equip, get time

:20 rest, check HR

4 x 100 swim at GP @ 1:40

400 pull free as above, faster

:20 rest, check HR

4 x 100 swim at GP @ 1:30

400 pull free as above, faster

:20 rest, check HR

4 x 100 swim at GP @ 1:20

400 pull free as above, fastest of the day

Check HR

(NOTE: pace work can be 4 x 100 @ 1:40/6 x 75 @ 1:10/8 x 50 @ :10 rest instead of 12 x 100's)

Warmdown with 4 x 75 drill/kick/drill by 25's @ :10 rest

Do an excellent job with your DRYLANDS today, enjoy the extra time off, but don't waste it. Make sure you're on top of your schoolwork, as your teachers will want to "make up for lost time" once you're back in school. Regular schedule again tomorrow & through the weekend. Have a great day!