Thursday, February 18, 2021- written for SCY, for wherever you can get in today!

1 x 600- 300/200/100

1:00 rest

I'm hearing that several of you can get some afternoon time today- which is great! Be sure to thank your parents for getting you to the pool, and follow any rules that are in place while you're swimming at whichever pool you're visiting! Represent yourself- and SNOW- well today.

3 rounds of:

2 x 100 @ 1:45- 50 fist free br3, 50 choice kick

3 x 75 @ 1:20- 25 kick build to FAST backstroke turn, then 50 drill in primary stroke.

No rest between rounds, check HR after each round

50 x 50 @ :50 in sets of 10 as follows:

1-10, swim with FAST turns; odds are free, evens are IM order by 25's (NO FREE on evens)

11-20, swim/kick by 25's even 50's NO FREE

21-30, all KICK- odds are on back with FAST TURNS, evens with boards- 2nd 25 NO FREE

31-40, swim primary stroke as follows:

odds- swim (build to FAST TURN)/drill by 25's;

evens- swim at 200 Goal Pace

:30 extra rest, check HR, then finish with...

41-50, all kick FAST, trying to hold best average possible

Check HR

Until you have to get out, finish up with...

Sets of 4 x 25 as follows:

1- 15 yards swim FAST/10 yards drill @ :40

2- swim build to FAST finish @ :40

3- all swim FAST @ :40

#4- all small FAST UDK @ :20- on back or stomach, but it's UDK, FAST

Warmdown a bit before you get out. Do some HW today...and your DRYLANDS! Thank your parents for getting you to a pool today & check your email in the morning for schedule updates for tomorrow's workouts. Thanks for making the effort to get in today, use your time off wisely & enjoy the SNOW day!