Wednesday Afternoon, March 4, 2020- OF/MF, written for SCY

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back by 25's
1:00 rest

4 x 75 @ 1:20- 25 TOMBSTONE KICK with boards, 50 choice drill NO FREE
5 x 100 @ 1:40- 25 choice freestyle drill, 75 drill/swim/drill by 25's in primary stroke
6 x 50 swim/kick by 25's @ :50 (odds free, evens NO FREE)
:30 rest, check HR, then...

6 x 125 @ 2:00 (1st 3; last 3 @ 1:45)
25 swim choice NO FREE, 75 swim free br 3/5/3 by 25's, last 25 kick on back
1:00 rest, check HR

3 sets of:
4 x 50 swim at 200 Goal Pace @ 1:00/150 drill-skulling by 25's
5 x 50 swim at 200 GP @ :50- #3 is always @ :40/150 drill-skulling by 25's
6 x 50 swim at 200 GP @ :10 rest (#4 is always drill)/250 choice (odd 50's)/kick on back (even 50's)
Go 1 round primary stroke, 1 round free, 1 round choice

If there is time until you have to get out, finish up with...
3 x 75 swim IM (25k, 50sw- the 25 kick moves to 2nd 25, then 3rd) @ 1:10
1 x 150 swim- odd rounds go free with BIG 6 BEAT KICK on middle 50; even rounds go STRONG NEGATIVE SPLIT, choice stroke

Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your mum for hustling you up to VA for workout. Have a great day!