Thursday Morning, November 26, 2020- SP (written for SCY; for anybody who can get a swim in this morning, change intervals if needed)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ :10 rest as follows:

odds- 50 fist free drill (feel that water on forearm out front), 25 breast kick on back

evens- 25 swim free at stroke count, 50 drill NO FREE

Check HR, then...

3* sets of:

3 x 150 pull free w/choice equip @ 2:00 (@ 1:50 in 2nd round, can go @ 1:40 OR 1:45 in 3rd round)

15 x 50 @ :50- go swim/kick by 25's IM order for odds, and all kick for evens

*in the 2nd round, 50's are swim free/NO FREE on odds & swim/kick choice on evens, all @ :45

*in the 3rd round, 50's are swim free on odds FAST TURN, evens are swim free/NO FREE, all @ :40

For anybody else, the 50 intervals can be @ :50 for 1st & 2nd rounds, @ :45 in 3rd round; AND, the 150's can be swim/kick by 25's IM order, desc the 150's 1-3 @ 2:15

Check HR after each round, but only take about :30 rest between sets, keep it moving.

Warmdown a bit before you get out, wear your mask all the way to the car. Drink a lot of water today, do some HW and keep up with your DRYLANDS. Be sure to say "THANKS!" to everybody in your family; things may not be ideal (for anybody) right now, but we all still have an awful lot to be thankful for. Have a great day!