Tuesday Morning, February 15, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 50 drill @ 1:00 (same drill for both 50's, change by round if you'd like)

4 x 25 @ :35- kick w/boards 1/2 FAST 1/2 easy (one round can by on back, UDK's are FAST)

2 x 75 @ 1:20- 25 kick w/boards, 50 swim (same stroke as 50's drill), desc 1-2 to what you can

Check HR after each round, no rest until after 3rd round

Go free/primary (NO FREE)/choice by round

4 times through:

1 x 75 @ 1:20- 25* swim FAST/50 drill (same stroke for both)

1 x 100 @ 1:40- 25 drill (same stroke as 75), 75 kick- get time for kick & desc 1-3

No rest between rounds

NOTE:

In 2nd rd, the 75 is 50 swim FAST/25 drill; the 100 is the same

In 3rd rd, the 75 is all swim FAST; the 100 is the same

In 4th rd, the 75 is all KICK FAST, then the 100 is all drill

Check HR after 75 kick fast in 4th round, then 1:00 rest after the 100 drill. Then...

3 x 100 swim free br3 @ 1:30 desc 1-3 to all out giddyup!

1:00 rest

Two options today:

STROKE GROUPS:

6* rounds of:

1 x 100 swim free br3 @ 1:10 (@ 1:15- ok if necessary, but try 1:10 first)

2 x 50 swim at 200 Goal Pace @ :50

Check HR, then right into...

1 x 50 stroke drill (same stroke as 50's GP)

1:00 rest between rounds, check HR again

Change strokes after 3rd round if you'd like

*In 3rd & 6th rounds:

Instead of 2 x 50 @ :50 and then a 50 drill, go 3 x 50 @ :10r at 200 GP, then a 200 drill/choice by 50's

After 6th round, your choice of:

One round time through the above (3 rounds of the 100/2 x 50 GP/50 drill), or...

3 x 100 RACE from a dive @ 3:00- BEST AVERAGE!!

DISTANCE-

2* times through:

300 pull w/shnorkel & choice equip- get time

3 x 100 swim at GP @ 1:45

300 pull- as above, faster than 1st 300

3 x 100 swim at GP @ 1:30

300 pull- as above, fastest of the day

3 x 100 swim at GP @ :10 rest

Check HR

NOTE:

In 2nd round, the 300's are IM, go swim/drill/swim by 100's, desc the 100's swim (100's IM)

The 3 x 100 swim at GP are 5 x 100 swim at GP, same intervals

Check HR after 2nd round, then warmdown.

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, have a great day!