Wednesday Morning, January 18, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:00- 50 ra2 la2 free drill, then 75 drill/kick/drill by 25's NO FREE (same stroke for 75)

6 x 50 @ 1:00- breast pull free kick drill/kick on back with arms pointed UP, by 25's

8 x 25 @ :35, odds are 2 kicks 1 pull breast, evens are fast UDK on stomach

:30 rest, check HR & put fins on

With fins:

6 x 75 @ 1:15* breast pull w/dolphin kick & flip turns (*evens are @ 1:05/:55/:45)- focus on wide press & getting your head down at the end of the stroke

Check HR again, then take fins off

9 x 75 in 3's:

1-2, 25 backstroke swim (tempo), 50 breaststroke swim (kick) @ 1:10, desc 1-2

#3- swim free br3 @ :55- long & strong

Check HR after #9, then 25 easy

1:00 rest

LONG SWIM- two options today...

STROKE GROUPS

5 times through:

75 drill/kick/drill by 25's

75 swim/kick/swim faster by 25's

150 swim free br3, big fat juicy kick on 2nd 75

4 x 25 swim all FAST @ :06-07 seconds rest

100 kick w/boards easy/fast by 25's

DISTANCE

3 times through...

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

Take off equip

1 x 200 free swim faster than 3rd 200

200 IM- 100 swim, then 100 kick IM order by 25's on back

Finish up with...

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

Warmdown a bit before you get out. Do an excellent job in school today and be sure to do your "best/least-best/differently or better" talk with me before you leave. Have a great day!