Thursday Morning, December 31, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

1 x 200 @ 3:30 (@ 3:15 for CoGr)- 25 drill, 50 swim FAST TURN, 25 drill; 50 kick FAST, 50 choice

3 x 50 swim/kick by 25's desc 1-3 @ :55*

*in 2nd set go @ :50, in 3rd set go @ :45

1:00 rets after 3rd round, check HR & rotate 1 spot

To celebrate the arrival (FINALLY!) of 2021, we'll go the following:

21 x 25 as follows-

6 x 25 swim:

O- 15y sw FAST/10y drill @ :35 (CoGr @ :30)

E- all swim FAST @ :20 (CoGr @ :15)

5 x 25 kick:

1- w/boards, all FAST @ :35 (CoGr @ :30)

2-3, all UDK @ :20

4-5, w/boards, all FAST @ :35 (CoGr @ :30)

1 x 100 swim free br3 @ 1:10- make interval (CoGr @ 1:05)

6 x 25-

O- kick on back @ :35 (CoGr @ :30) FAST UDK to halfway, then choice

E- all swim FAST @ :20 (CoGr @ :15)

Check HR after each round & hop out

After each round, we'll go in heats:

1 x 175 RACE for time, but with a catch...

Accumulate a total of :21 seconds UNDER your 200 best time on the 175's, and you don't have to do anymore 175's. Example: your best 200 time is 2:00, and you go 1:52 on the first 175, that's :08 under; go 1:53 on the 2nd 175, that's :07 seconds under, so now you're at :15 under, you still need :06 under your best time in the next round to get out of doing the 175 (after subsequent rounds of  21 x 25's).

If you get to :21 under, do the following round of 21 x 25's, then skip the next 175 and instead warmdown with 3 x 150 @ :10 drill/skulling by 25's.

Wear your mask all the way to the car, do some HW today before the festivities kick off, and stay 10 feet apart from everybody you see for the rest of today! I'll post a workout for Saturday for anybody who can get in that day; regular workout schedule resumes on Sunday 1/3/2021. Have a great day!