Tuesday Afternoon, March 3, 2020- OF/MF, written for SCY

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

6 x 75 @ 1:20- odds, 50 fist free pull br3, 25 choice kick on back; evens- 25 kick build, 50 drill in primary stroke NO FREE
3 x 150 @ 2:40- 50 drill/swim DPS, 50 kick choice neg split, 50 swim/drill- build swim to FAST TURN
Check HR, then everybody together...
16 x 50 as follows:
1-2, swim free neg split @ :40 (or @ :45)
3- swim/kick by 25's in primary stroke @ :50 (or @ :55)
4- swim primary stroke, desc 1-4 to FAST (start at 200 setup), @ :50 (or @ :55)
Check HR after #16, then 150 drill/skull by 25's
1:00 rest

LONG SWIM-
3 times through (consecutively, 3x through = 1650, so a mile of various IM swimming):
1 x 150- swim IM (25 fly/50 back 50 breast/25 free in 1st round, then 25 back/50 breast 50 free/25 fly; then 25 breast, 50 free, 50 fly, 25 back in 3rd round)
1 x 250 swim free- odd 50's FAST TURNS/BO's, even 50's all swim FAST
1 x 150 swim in primary stroke, desc the 50's 1-3 to something JUICY
Check HR after 3rd time through

3 sets of:
2 x 75 swim free desc 1-2 @ 1:00
1 x 100 swim free br3 @ 1:10
2 x 75 swim free/NO FREE/free by 25's @ 1:00
1 x 150 swim free br3 @ 1:40
2 x 75 swim NO FREE/free/NO FREE by 25's @ 1:00
1 x 100 swim free @ 1:00
Check HR after each set, then 1:00 rest

Finish with some pulling with choice equipment- 18 x 50 (2 @ :50, 1 @ :40, then 2 @ :45 1 @ :35- 3 times through)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at Sectionals. Have a great day!