Friday Afternoon, March 13, 2020- OF/MF written for SCY

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest

8 x 100 @ 2:00 as follows:
   1 x 25 choice drill @ :35
   1 x 50 swim/kick by 25's- build the swim to a FAST turn, kick is FAST
   Get time for the 50 swim/kick,then get right into last 25 skulling
Go odd 100's free, even 100's NO FREE
1:00 rest, check HR

18 x 75 in sets of 6 as follows:
1-6, swim IM (NO FREE) @ 1:05, desc 1-6 to what you can
7-12, all kick @ 1:15- 25 with boards build, 50 on back- focus on 4 UDK's and a FAST turn
13-18, swim/kick IM as follows-
13, 25 dolph kick, 50 swim back/breast
14, 25 free kick, 50 swim breast/free
15, 25 breast kick, 50 swim free/fly
Repeat same order for 16-18; kick is with boards, all @ 1:15
Check HR then get into...

3 sets of:
3 x 100 swim free or back @ 1:15
1 x 250 swim free or back (different than 100's), get time & check HR
7 x 50 swim-
odds are fly swim/choice by 25's @ :45
evens are choice/kick by 25's @ :50, focus on 4 FAST UDK's 
1 x 250 swim same stroke as 1st 250, but faster than 1st 250- get time & check HR
1:00 rest between sets

Warmdown a bit before you get out. Enjoy some down time tonight & lets talk tomorrow morning about workout options for the weekend. Have a great day!