Thursday Morning, February 11, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 50 drill @ 1:00- all same stroke

2 x out & backs @ :20- all FAST UDK

1 x 25 all kick UDK (can be on stomach) @ :20

No rest between rounds, check HR after 3rd round, take fins off and rotate 1 spot

50's drill should be free/primary stroke (NO FREE)/choice by round

3 rounds of:

1 x 250 @ 4:00- odd 50's drill, even 50's kick FAST backstroke turn

1 x 250 @ 3:30- odd 50's sw/k by 25's in primary stroke desc 1-3; even 50's swim free FAST turn

6 x 25 as follows:

odds- 15Y swim FAST/10Y drill @ :40

evens- all swim FAST @ :20...except #4 is all FAST UDK!

1 x 300 swim free/IM/free (by 100's- last 25 of IM is kick free on back)- get time and desc 1-3 to something JUICY

Check HR & rotate 1 spot after each round

Until 8a, finish up with...

4 x 50 swim at 200 GP @ 1:00*

1 x 100 swim free br3 @ 1:00 (dudes) or 1:10 (ladies) (1:15- okay for Lane 6/7)

1 x 50 drill

Rotate 1 spot after each round; for even rounds, the 50's GP are @ :10 rest

Check HR after last 50 in each round

Go 2 rounds free, 2 rounds primary stroke (NO FREE), 2 rounds choice

Work real hard to go your Goal Pace on these 50's in these 6 rounds...it's okay to be uncomfortable in there, keep working...

If there is time...25's with the fins ("the usual"); otherwise...

3 x 150's @ :10 rest, go drill/skulling by 25's

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! RACE DAY tomorrow, get excited. Have a great day!