Thursday Morning, February 10, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- drill/kick/drill by 25's (3 free, 3 NO FREE)

6 x 50 @ :55- swim/kick by 25's

6 x 50 @ :45- swim/kick by 25's

:30 rest, check HR, then...

9 x 75 in 3 sets of 3:

1-3, @ 1:10/1:05/1:00

4-6, @ 1:05/1:00/:55

7-9, @ 1:00/:55/:50

Check HR, then 1:00 rest

4 times through (make the fast stuff, FAST):

3 x 100 swim free br3 @ 1:15 (or @ 1:20 if needed)

5 x 25 swim in primary stroke at RACE PACE @ :35

3 x 100 swim free br3 @ 1:15 (or @ 1:20 if needed)

5 x 50 swim in primary stroke at 200 Goal Pace @ 1:00

3 x 150 swim choice desc 1-3 @ 2:00 (or @ 2:10 if needed)

Check HR after each round, then 1:00 rest

NOTE:

In even rounds, go 4 x 100, not 3

In every round, the 3rd 100 is 25 swim fly/75 swim free br3

In even rounds, the 50's at 200 Goal Pace are @ :50

In the even rounds, the 150's are swim @ 1:50 (or @ 2:00 if needed)

If there is time...

Finish up with 24 x 25 @ :40 w/fins- the usual in sets of 4.

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS! Get excited for RACE DAY tomorrow (Meet Warmup only if you're racing on Saturday), then Saturday Morning is here at the D, and the St. James group is Sunday morning at the St. James. Have a great day!