Tuesday Morning, February 1, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With boards, 3 rounds of:

4 x 75 @ 1:20- 50 2k1p breast drill, 25 dolph kick w/bds

4 x 75 @ 1:00-drill primary stroke/UDK on stomach, by 25's

4 x 25 @ :35- swim at Race Pace (#4 is drill)

3 x 100 swim @ 1:20- 25 primary stroke build to FAST TURN, 75 choice

1 x 150 swim free or back @ 1:40*

*add 1 x 150 in each round, same stroke & interval

:30 rest between rounds, check HR

BACKSTROKE SET for Kaitlyn/Avery/Charlotte-

3 rounds of:

6 x 75 @ 1:10*

1-2, 25 build to FAST TURN/25 carry speed/25 dist per stroke

#3- swim w/good tempo, desc 1-2

1 x 300 swim backstroke, get time & desc 1-3

Check HR & then get right into...

150 drill/choice by 25's

:30 rest between rounds

*75's in 2nd round @ 1:05

75's in 3rd round @ 1:00

SPRINTERS/STROKE GROUPS-

9 total rounds of:

4 x 25 swim at RACE PACE @ :35, except #3 is @ :20, and #4 is drill @ 1:00

2 x 50 swim FAST @ :10 rest, 1st 50 can be from a dive- target your 100 SCY Goal Time

Check HR, then 100 drill/choice by 25's

1:00 rest between rounds. 

After every 3rd round...

3 x 100 swim choice @ 1:30

With fins, finish up with...

24 x 25 @ :40- "the usual" in sets of 4

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule the rest of the week, get excited to race this weekend. Have a great day!