Thursday, December 17, 2020- written for SCY (on your own, no AM workout at the D today), about an hour long

1 x 600- 300/200/100

1:00 rest

All @ :10 rest-

6 x 75- 25 choice drill NO FREE, 50 fist free drill br3

8 x 25-

odds, swim build to FAST finish

evens- small FAST UDK on your stomach to halfway, then drill

1 x 250- odd 50's are skulling/drill by 25's; even 50's swim FAST TURN

1:00 rest, check HR

20 x 50 in sets of 4 as follows

1- 25 kick FAST, 25 drill @ :55 (@ 1:00 if needed for JrGold)

2&3- swim choice (same stroke for both) @ :45, desc 1-2 (can be @ :50, JrG)

#4- swim free br3 @ :35 (can be @ :40 if needed, JrG)

No rest between sets unless absolutely necessary, check HR after #20, then 1:00 rest

Finish up with...

3 rounds:

2 x 100 @ 1:40- 25 kick FAST (4 UDK's!), 75 swim IM; desc these 1-2

1 x 150 swim free br3-5-3 by 50's @ 1:50 (can be pull if you'd prefer, but make the interval)

No rest between rounds, check HR after 3rd round then go a 150 easy kick/drill by 25's

Wear your mask all the way to your car, and KEEP YOUR DISTANCE at all times! Remember that even though you aren't at an actual SNOW workout, you're still representing SNOW. Do an excellent job with your schoolwork today, and with your DRYLANDS. Check your email or the club website (www.snowswimming.org) for any schedule updates later today or tomorrow. Have a great day!