Wednesday, December 23, 2020- written for SCY for SP&SP (HAPPY FESTIVUS!)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:25- 25 easy choice kick, 50 fist free- feel water on forearms

12 x 25 in sets of 3:

1-2, choice drill, NO FREE on last 6 x 25, @ :35

#3- small FAST UDK on stomach as far as you can go @ :25

1 x 150 drill/skulling by 25's

1:00 rest, check HR

50 x 50 @ :50 as follows:

Sets of 8:

1-8, swim free br3- real good stroke here

Check HR, :30 rest

9-16, swim free/IM order by 25's- smooth, work turns & UDK's

Check HR, :30 rest

17-24, swim/kick by 25's- steady kick, make interval

Check HR, :30 rest

25-32, all swim free, smooth on the way, hold stroke count on 2nd 25

Check HR, :30 rest

33-40, all swim IM order by 25's- focus on turns, UDK's

Check HR, :30 rest

41-48, swim/kick by 25's IM order by 50's- build into each turn, FAST UDK's

Check HR, then...

49-50, all easy choice drilling

Check HR again

Wear your mask all the way to the car. Do an excellent job with your DRYLANDS today, and be sure to check the schedule for the next few days. Start thinking about your goals for 2021 with the time off this weekend. HAPPY FESTIVUS to everybody, have a great day!