3 Typical Workouts in November, 2020 : SCY & SCM

Thursday, 11.5.2020 SCY
400 warm up
8 x 50 Drill/Swim, Stroke/Free on 1:00
200 Pull
8 x 50 on :55  (IM order)
200 Kick
8 x 75 on 1:15 (Fr/Fr/Ch)
200 Pull
4 x 100 free on 1:40,35,30,25
200 swim down
 TOTAL 3000 scy

Friday, 11.6.2020 SCM
6 x 150 warm up on 2:45 (back every 3rd lap)

24 x 25 on :30  Fly/Free easy

4 x 100 on 2:00 Free Stretch
4 x 50 on :45 Free Pace
3 x 100 on 2:00
4 x 50 on :45
2 x 100 on 2:00
4 x 50 on :45
1 x 100 on 2:00
4 x 50 on :45

8 x 25 fly on :30

200 Pull

100 swim down
 TOTAL 3500 scm

Saturday, 11.7.2020 SCY
5 x 200 warmup on 3:15
400 IM Kick, Right, Left, Swim per 25
4 x 75 on 1:20, 15, 10, 05
300 Pull
200 Kick
4 x 100 on 1:50 IM odd, Fr evens
4 x 25 fly on :35
6 x 100 Pull on 1:20
200 swim down
 TOTAL 3500 scy