Saturday, December 2, 2023- written for SCY (including PW's national group)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15- go 50 ra2 la2 free drill, last 25 fast udk on stomach

4 x 75 @ 1:15 in MRS (no free), dr-k-dr by 25's

4 x 75 @ 1:10 in MRS- same stroke as previous 75's, sw-k-sw faster by 25's

Check HR, then 1:00 rest

PW's national group-

4 x 50 sw/k by 25's MRS @ :50 (no free), desc 1-4

4 x 50 swim strong & even free br3 or 4/2, @ :45

4 x 50 sw/k by 25's MRS @ :45 (no free), fast turns throughout

4 x 50 swim strong & even free br3 or 4/2, @ :40

4 x 50 sw/k by 25's MRS @ 1:00 (no free), all @ 1:00, desc to max effort

Check HR, then 50 easy, then...

2 rounds of:

5 x 75 swim IM (no free) @ 1:15, desc 1-4; #4 is a 50 swim free (smooth/big kick by 25's) @ :40

1 x 125 swim IM (50 back*), @ 2:15, get time & check HR

5 x 50 swim IM order by 25's (no free) @ :45, #4 is swim free @ :40 (smooth/big kick by 25's)

1 x 125 swim IM (50 back*), get time- faster than 1st 125 IM

Check HR, then 50 easy

*in 2nd round, the 50 in the 125's IM is breaststroke

1:00 rest between rounds

Finish up with...

1 x 125 drill/choice by 25's, then...

1 x 100 IM race from a dive (last 25 free kick on back)

Warmdown as needed

SATURDAY AM GROUP-

With fins:

18 x 25 in sets of 6-

1-2, breast pull free kick drill @ :40- wide press with head down

#3- fast udk on stomach @ :40

4-5, breast pull w/dolph kick drill @ :40- head stays down until press is wider than shoulders

#6- fast udk on stomach @ :20

No rest between sets of 6

Check HR after #18, then fins off & go the 100 dr-k-dr-skulling by 25's

1:00 rest

3 rounds of:

4 x 25 partner kick w/boards @ :45- fwd ss at midpool (odds); these are fast, RACE your partner

1 x 50 swim free br3 or 4/2 @ :40- smooth & long/add kick & go (by 25's)- one at a time here

1 x 100 kick FAST for time w/boards @ 2:30- who can break 1:20 here?!?

No extra rest between rounds

After 3rd round, go 1 x 125 drill/choice by 25's (finish at start end); then, in heats...

1 x 100 IM race from a dive- last 25 is free kick on back

Warmdown as needed.

NO WORKOUT TOMORROW, we're running a meet at StJ and can't get in there to run workout. Enjoy the day off, use your time wisely- get ahead on your schoolwork, drink plenty of water, and envision your races going well at Sport Fair. Regular schedule resumes on Monday. Have a great day!