Tuesday Afternoon, March 10, 2020- OF/MF written for SCY

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

2 sets of, all @ :10 rest (1st set is free, 2nd set is NO FREE):
1 x 200- drill/skulling by 25's
2 x 150- drill/kick on back (build), focus on 4 FAST UDK's
3 x 100- swim/kick by 50's, desc 1-3 to something JUICY!
No extra rest between rounds, check HR after 2nd set

3* sets of (in 3rd set, everything is @ :50):
4 x 50 swim free with FAST TURNS @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim IM transition @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim/kick on back @ :55
1 x 75 swim free br3 @ :55
Check HR

Pacework, 2 rounds (1 round free, 1 round NO FREE, go back/MF or breast/OF):
4 x 50 swim at 200 GP @ 1:00
1 x 150 drill/skulling by 25's @ :30 rest
8 x 50 swim at 200 GP @ :50- except, #4 is all drill, and #3 & 6 are @ :40
150 easy drill/kick on back by 25's between rounds, then check HR

Finish up with 
LONG SWIM- go the following continuously:
100 kick on back/100 swim IM 
100 kick on back/200 swim IM
100 kick on back/300 swim IM (75 of each stroke, IM order)
100 kick on back/200 swim IM
100 kick on back/100 swim IM
Check HR
(add 100 to each IM, up to 300, then back down to 100/100).

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow afternoon. I'll figure out those fees for sectionals tonight & let your mum know. Have a great day!