Tuesday Morning, December 20, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins,

6 x 75 @ 1:15- 50 breast pull w/dolph kick & flip turns, 25 choice back drill

8 x 25 sit & spin back drill @ :35, except #'s 3/5/7 are fast udk on stomach @ :20

Check HR, take fins off

12 x 75 as follows:

1-2, swim back/breast/free by 25's @ 1:10/1:15, desc 1-2

#3 is swim free br3 @ :55

Check HR after #12

DISTANCE-

2 sets of:

2 x 800 swim desc 1-2 @ :20 rest

1 x 825 pull free - goal is to be faster than 2nd 800

Check HR after each round, then 1 x 50 easy choice

STROKE GROUPS-

3 rounds of:

3 x 50 swim in MRS @ :50 (or @ :55)- HR @ 150; smooth & steady

1 x 150 swim free br 3 @ 1:50 (or @ 2:00), strong to make interval

3 x 50 swim in MRS @ :45 (or @ :50- better effort, hold a faster time than 1st set of 3

1 x 150 swim free br3 @ 1:50 (or @ 2:00), strong to make the interval

3 x 50 swim free br3 @ :40 (or @ :45), make interval & be in control of it

1 x 150 swim fast for time in MRS- get time & check HR

1 x 50 easy choice

1:00 rest between rounds

Warmdown a bit before you get out. Enjoy your time off today, but use that time wisely. LONG SWIM tomorrow (and regular schedule through Thursday. Have a great day!