Thursday Morning, January 14, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

3 x 75 @ 1:15- 25 kick w/boards build to FAST, 50 fist free drill br3

1 x 125 @ 2:00- 50 swim free br3 FAST TURN, 75 drill/swim/drill by 25's- last 75 is NO FREE

No rest between rounds, check HR after 3rd set, then rotate 1 spot

After 3rd set...

1 x 600- each 50 is drill/swim by 25's as follows: 200 primary, 200 IM, 200 choice

1:00 rest, check HR again

6 rounds of:

5 x 100/4 x 25/3 x 75, as follows:

5 x 100- 

odds are swim @ 1:35 (25 fly, 50 back, 25 breast), desc 1-3; 

#2 is swim primary stroke NO FREE @ 1:40 (3rd 25 kick FAST on back)

#4 is swim free br3 @ 1:10- just make interval

4 x 25-

1-2, kick FAST w/boards @ :40

#3- all FAST UDK @ :20

#4- all drill @ 1:00

3 x 75 swim FAST for time @ 1:40 (#3 is drill)

Check HR after 2nd 75, then get right into 3rd 75 drill; then, check HR again & rotate 1 spot (stay on interval)

JrG- get out at 7a

DISTANCE- after 4th round, finish up with...

450's pull free, desc the 150's 1-3 to something smoking FAST! @ :20 rest (hand touch at 300- okay)

Sr's/CoGr- if there is time...

Finish up with:

25's with fins in sets of 4: odds are drill, evens are swim FAST; odd rounds fly, even rounds of 4 choice

Wear your mask all the way to the car, do an excellent job in school today, and with your DRYLANDS! Be thinking about your SCY goals for 2021 so we can talk about them. Have a great day!