Saturday Morning, February 12, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

6 x 25 @ :35- breast pull free kick, except 3-4 are choice drill

2 x 50 @ :50* breast pull w/dolph kick & flip turns, desc 1-2

No rest between rounds

*2nd rd, 50's are @ :45

3rd rd, 50's are @ :40

After 3rd round, check HR & take fins off, then 1:00 rest

15 x 50 in 3 sets of 5:

1-3, swim breast/free br3 by 25's @ :50*, desc to what you can

#4- swim all free br3 @ :35

#5- all kick FAST w/bds @ 1:00

No rest between sets, check HR after each 50 kick

*50's get :05 faster by round

1:00 rest after 3rd round

Two options today:

SPRINTERS:

9 x 250 as follows:

100 swim long & strong, FAST TURNS; right into...

50 drill (same stroke)

:20 rest (make sure your lanemates are ready...)

4 x 25 swim FAST (same stroke as 100/50) @ :45*, except 3rd 25 is @ :25

1:00 rest between rounds, but no more than that

*25's in 2nd rd are @ :40 (#3 @ :20), and in 3rd rd are @ :35 (#3 @ :15)

100 easy drill after every 3rd round

Change strokes if you'd like after every 3rd round

DISTANCE-

8 x 650 as follows:

300 swim w/shnorkel neg split (can be pull); check time then get right into...

50 drill

:20 rest, make sure everybody is ready

3 x 100 swim at Goal Pace @ 1:45 (even rounds @ 1:30)

Check HR after each round; 300 in even rounds can be choice (sw/k, IM, primary stroke, your choice)

Warmdown with...

6 x 50 @ 1:00- 15y swim FAST/35y drill

Do an excellent job with your HW today- and with your DRYLANDS. Good luck to everybody racing today & tomorrow! Regular schedule for all groups tomorrow, but check your email before leaving for workout in case we have to change things up due to the weather. Have a great day!