Thursday Morning, September 10, 2020- written for SCY @ the D (SrG, SrS AM, JrG & CG)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on 4 small FAST UDK's)
1:00 rest

2 sets of, 1st set with fins (1st set only):
6 x 25 drill @ :40, except #4 is FAST UDK @ :20
3 x 100 @ 1:40- 75 drill/swim/drill by 25's, last 25 kick free on back w/arms toward ceiling
7 x 50- odds are swim/kick @ :50 desc 1-4, evens are kick on back @ :40, make the interval
Check HR after 1st set, then take off fins & 1:00 rest
After 2nd set...
2 sets of:
3 x 100 kick on back free/NO FREE by 50's @ 1:45, desc 1-3
4 x 75 kick IM with boards @ 1:20 desc 1-3/4
5 x 50 kick in primary stroke on back @ 1:00, desc 1-3/4-5
Check HR after 2nd set & rotate 1 spot
After 2nd set...
5 x 450 as follows:
1- swim free, desc the 150's to what you can, :hand touch @ 300, okay
2- swim IM (by 50's, NO FREE), hand touch at 300 okay
3- all kick, last 50 of each 150 can be with boards, first 100 on back)
4- primary stroke NO FREE, hand touch @ 300, okay
5- choice- hand touch at 300, okay

If there is time...
24 x 25 with fins in sets of 4, the usual

Wear your mask, stay well hydrated & do an excellent job in school today. Be sure to stay on top of your drylands as well. Have a great day!