Saturday Morning, January 23, 2021- written for SCY at the D (SrG & JrG & Distance)

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of:

2 x out & backs, all FAST UDK (@ :40, but #2 @ :20)

1 x 50 drill @ 1:00

1 x 50 LB/swim- all FAST, all same stroke as 50 drill, @ 1:00

Odd rounds are breaststroke, even rounds are choice

Check HR after 6th round, take off fins & rotate 1 spot

3 times through:

4 x 50 swim free br3 desc 1-4 @ :45, except #3 is @ :35

4 x 25 drill @ :35- fly pull with free kick

4 x 50 swim- as above, except 1st 25 is fly

1 x 200 swim free- dive off side of pool, BIG FAT FILTHY negative split, @ 3:30

4 x 50 swim free br3 desc 1-4 @ :45, except #3 is @ :35

4 x 25 drill choice @ :35- all same stroke, NO FREE

4 x 75 @ 1:20- 25 swim FAST (same stroke as 25's drill), 25 K@back, UDK's! 25 K FAST w/bds

1 x 200 from a dive (blocks)- 50 smooth & strong (200 setup), 25 drill, 50 swim faster, 25 drill, 50 swim- FASTEST of the day

Check HR after each round & rotate 1 spot.

DISTANCE- go ONCE of the "3 times through," then get into...

4 sets of:

1 x 100 @ 1:30- choice, with a smooth long stroke

1 x 200 @ 2:30- strong negative split

1 x 300 @ 3:30- FAST for time

No rest between rounds, check HR after each 300

Warmdown 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! Regular schedule this week. Have a great day!