Thursday Morning, February 3, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins, 4 sets of:

4 x 50 drill/UDK by 25's @ 1:00

1 x 100 swim/kick by 50's @ 1:40- desc 1-4

No rest between sets

After 4th set, check HR, take off fins & rotate 1 spot

2 sets of:

3 x 75 @ 1:20- kick/swim/kick by 25's- FAST TURN on the swim

2 x 100 @ 1:20- swim choice, except 3rd 25 is primary stroke FAST TURN

1 x 125 swim free br3 @ 1:20

Check HR after each set, rotate 1 spot

4 times through:

5 x 25 @ :35-

odds- swim at 200 set up

evens- swim 1/2 RACE PACE, 1/2 drill

4 x 50 swim/kick by 25's @ :50 (even rounds @ :45), same stroke as 25's; 3rd 50 is all kick w/bds

4 x 100 swim @ 1:15 - 25 primary stroke FAST, 75 choice (can go @ 1:20 if necessary)

3 x 75 swim free br3 @ 1:05/1:05*/1:05- desc these 1-3 to something JUICY!

*2nd 75 gets :05 faster by round, so in 2nd round the 2nd 75 is @ 1:00, 3rd rd @ :55, last rd @ :50

Check HR & rotate 1 spot after each round

PLEASE NOTE:

75's free are always desc 1-3

3rd 50 (of the 4 x 50) is always ALL KICK w/bds

25's don't change

25's and 50's and 1st 25 of the 100's are all the same stroke

If there is time, finish up with...

AMRAP:

4 x 1/2 pool sprints @ :40 (focus on explosive breakout or fast finish)

1 x 30 swim from a dive- FAST THROUGH THE TURN

Change strokes after even rounds

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 and speedset for anybody racing on Saturday. Good luck to anybody racing tomorrow. Have a great day!