Saturday Afternoon, March 7, 2020- OF/MF written for SCY

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back (4 UDK's!)
1:00 rest

6 x 125 @ 2:05- 50 ra2 la2 free drill 9steady head position & finish stroke), 75 drill/kick/drill by 25's in primary stroke- except, #3&6 are 50 swim free, 50 swim primary stroke, 25 kick (build) @ 1:50
Check HR & put fins on...

With fins, 3 sets of:
6 x 25 choice drill (odds) or sit&spin back drill (evens) all @ :35
4 x "out & backs" all UDK w/forward ss at midpool, @ :30
2 x 50 swim (build)/kick in primary stroke @ 1:00, desc 1-2 to FAST
No rest between sets, check HR after each round
1:00 rest after 3rd set, take fins off

2 x 200 swim free br3- just cruise these with a good stroke, @ 3:50
1 x 300 swim free neg split @ 3:40
2 x 300 swim free br3 cruise- as above @ 3:50
1 x 300 swim free br3 strong @ 3:30
2 x 300 swim free br3 cruise @ 3:50
1 x 300 swim free br3 giddyup @ 3:20!!%$^^!
2 x 300 swim free br3 smooth & long @ 4:00- some drill is okay, but make interval
1 x 300 swim free br3, an all out crank for time here! Can you be under 3:15?!? Under 3:10???
Check HR immediately after finishing the last 300, and OML
1:00 rest

With fins, finish up with...
9 x 150 swim desc 1-3's to smoking FAST @ 2:40
Go 3 free, 3 NO FREE, 3 kick choice on back- focus on 4 UDK's off each turn

Warmdown a bit before you get out & thank your mum for getting you to the pool mid-day. Do an excellent job with your HW tonight & enjoy your time off tomorrow. Have a great day!