Wednesday Morning, February 9, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

9 x 100 @ 1:45-

1- 25 kick choice/75 drill

2- 50 kick neg split/50 drill

3- 75 kick desc 25/25 swim build to giddyup

No rest between rounds

Go 3 free, 3 NO FREE, 3 choice (all the same stroke)

1:00 rest after #9, then...

2 sets of:

4 x 25 kick 1/2 FAST 1/2 easy with boards @ :35

3 x 50 kick desc 1-3 @ :55 (@ :50 in 2nd round)

1 x 150 swim choice desc 50's 1-3 to giddyup, hand touch at 100 to check time

Check HR & then 1:00 rest between rounds.

LONG SWIM-

1 x 1800:

600 sw/k by 100's NO FREE desc 200's 1-3

600- pull free w/shnorkel & choice equip, desc 200's 1-3

600 swim IM (6 x 100's IM) desc 1-6, except...ONE 25 of the 100 is kick (same 25 each 100)

Check HR, then 1:00 rest, get fins

With fins, until 7a, finish up with...

AMRAP:

8 x 25 @ :40- 2 sets of the usual, same stroke for all 8

1 x 75 swim FAST for time @ 1:40- get time (same stroke as 25's)

1 x 75 same stroke, 50 swim/25 kick- goal is to be just as fast as 1st 75, @ 1:40

No rest between rounds, change stroke after each round, but...

Odd rounds are the same stroke as you KICKED on the IM's in the long swim

Check HR after each round. 

At 6:58a go 1 x 150 drill/choice by 25's before you get out.

DISTANCE-

Until 7:30a, finish up with...

100's swim at Goal Pace, go 3 each @ 1:40/1:30/1:20 (2x through), 150 choice drill after 1st round

Check HR after each round & warmdown a bit before you getting out.

Do an excellent job in school today- and with your DRYLANDS! Regular schedule through the week, but Saturday will be here at the D for anybody who has workout that morning. Sunday St. James group is ON for this weekend. Have a great day!