Saturday Morning, October 31, 2020- written for SCY at the D (SrG, AM JrG)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :20 rest- 

100 (25 drill, 50 swim FAST TURN, 25 drill), 50 kick on back desc 1-3 (4 FAST UDK's), 50 choice

Check HR & rotate 1 spot

16 x 50 in sets of 4-

1- swim 25 fly/25 choice @ :50*

2- all swim free br3 @ :40

3- all kick w/boards @ :50*

4- all choice @ :50*

Rotate 1 spot after 2nd round of 4

*in 3rd round these are @ :45; in 4th round, all 4 x 50 @ :40

Check HR, rotate 1 spot after 4th round

From a dive in heats:

1 x 100 RACE from a dive- get time

1 x 100 RACE from a dive, get time & average the two times

Easy 200 drill, then...

4 x 75 kick with boards all out FAST for time in heats; once you get 3 of the 75's faster than your average time from the 2 x 100's, you're done. If after 4 x 75's you have NOT gone 3 of them faster than your average time from the 2 x 100's, then you have to go...

1 x 175 RACE from a dive, 150 swim, 25 kick FAST for time- the goal is to be FASTER than your 2 x 100's added together.

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYTLANDS. Lay low for the Halloween festivities this year, no point taking any chances with trick or treating with the Corona still running rampant. Have a great day!