Wednesday Afternoon, March 11, 2020- OF/MF written for SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 skulling, then 75 drill/drill/kick on back
1:00 rest

With fins:
4 x 50 @ 1:00- 2 dolphin kicks 1 pull breast- get flat at the end of each stroke/kick on back by 25's
6 x 75 @ 1:20- 25 breast pull with free kick, then 50 choice backstroke drill
8 x 25 drill @ :40- odds are choice fly drill, evens are sit & spin back drill
Check HR & take fins off

4 x 250 @ :15 rest
odds- odd 50's are drill/swim by 25's, even 50's are kick easy/FAST, work the 4 UDK's off the turn
evens- swim IM- 25 fly, 50 back/50 breast- 2 times, neg split the 125's
:30 rest after #4, check HR, then...

9 x 75 @ 1:10 as follows:
#1- 25 swim fly, 50 swim back- FAST TURN, good tempo & easy on the kick
#2- 25 swim back (focus on good tempo, easy on the legs), 50 swim breast- let the kick drive you
#3- 50 swim 50 free br3 with FAST turn, 25 kick FAST- get those legs warmed up
1:00 rest after #9, check HR

Get ready.....

9 rounds of:
1 x 100 swim freestyle br3 @ 1:10 (1:15 if absolutely necessary, but try 1:10 first)
2 x 50 swim at 200 Goal Pace in main race stroke (back or breast)- go 2 rounds @ :50, every third round @ :10 rest)
1 x 50 easy drill (same stroke as 50's Goal Pace)
1:00 rest between sets
You can go the last three rounds all free if you'd like

Warmdown a goodly amount before you get out. Thank your parents for getting you to the pool today & do a great job on your HW tonight. Hopefully this weekend we can get together for a workout. Have a great day!