Saturday Morning, October 17, 2020- written for SCY at the D (SrG & AM JrG)

1x 600- 300/200/100

1:00 rest

All @ :10 rest-

300- fist free drill br3/kick on back by 50's, focus on UDK's & desc 50's kick

200- 50 drill/25 kick on back/50 drill/25 kick on back/50 drill- all in primary stroke

100 kick on back, desc 25's 1-4 to FAST, focus on UDK's

200- as above, except 50's are swim (desc 1-3) and 25's are drill

300 swim free br3- desc 100's 1-3 to something JUICY!

1:00 rest, check HR & rotate 1 spot

18 x 50 in sets of 3 as follows:

1-2, swim primary stroke (NO FREE)/free by 25's @ :50- build the 1st 25 to a FAST turn

#3- swim all free @ :35, good UDK's

After #9 check HR & rotate 1 spot. After #18 check HR again & continue right into...

300 drill/choice by 50's in primary stroke, then...

AMRAP:

1 x 100 swim free br3 @ 1:15 (@ 1:20, okay)

4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (@ :10 rest every third round)

1 x 150- 25 drill, 100 kick FAST, 25 drill

1 x 175 swim from a dive FAST- goal is 200 Goal Time (same stroke as 50's GP); change stroke after rounds of 3 if you'd like

Warmdown a bit before you get out. Wear your mask all the way to the car. Do an excellent job with your HW this weekend, and with your DRYLANDS. Have a great day!