Thursday, December 1, 2022- written for SCY

Meet Warmup, then...

SPEEDSET (16 x 50 @ 2:00, 20 swim fast/30 drill, then 30/20, then all fast; #4 all drill)

Anybody racing today can get out. Everybody else continue into...

With fins:

3 x 150 swim desc 1-3 @ 2:40, #3 is all out FAST

3 x 75 @ 1:40 swim/last 25 kick desc 1-3 to all out FAST

3 x 50 @ 1:20- 25 LUNGBUSTER/25 swim, desc 1-3 to all out FAST

Check HR; if there is time, you can do a second round in a different stroke

DISTACE-

14 x 200 as follows:

odds- @ 3:20, go 50 free drill, middle 100 swim/drill by 25's NO FREE, build into fast turns, last 50 kick

evens- 50 swim long & strong free, 50 choice drill, 100 swim IM- desc the 100 IM 1-7, all @ 3:00 (3:20 if you need it)

Check HR, then...

3 rounds:

3 x 100 swim 25 NO FREE fast turn, 75 free br3 @ 1:30 (3rd round @ 1:25)

3 x 100 swim choice, except middle 50 is backstroke @ 1:30 (3rd round @ 1:25)

3 x 100 swim free, last 25 kick @ 1:30 (3rd round @ 1:25)

Check HR after each round of 9, then 1 x 50 easy @ 2:00 (no additional rest between rounds)

With fins, finish up with...

9 x 150 swim desc 1-3's @ 2:40- #3 is always all out FAST (check HR)

Warmdown a bit before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!