Thursday Morning, February 25, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 250 @ 4:00- odd 50's kick (desc 1-3), even 50's are drill/swim by 25's; go free/primary/choice by 250

Check HR, rotate 1 spot

3 rounds of:

2 x 75 drill/drill/kick by 25's @ 1:15- build the kick

1 x 100 swim/kick by 50's @ 1:40- FAST turns throughout

6 x 25- odds & evens as follows:

odds- swim 15y FAST/10y drill @ :35

evens- always @ :20, all FAST: #2 is UDK, #4 is swim, #6 is choice kick

Check HR after each round & rotate 1 spot

Go 1 round free, 1 round primary stroke NO FREE, last round choice

DISTANCE-

40 x 100 swim free br3 @ 1:10 at stroke count; every 5th 100 is at Goal Pace (@ 1:15, okay)

Warmdown a goodly amount before you leave

Sr's/JrG-

3 rounds of:

3 x 125 swim free br3 @ 1:45* (#2 @ 1:35)- desc 1-3 to what you can

9 x 75 as follows, in sets of 3's:

1-3, swim IM (#1&2, NO FREE) desc 1-2; #3 is always sw-k-sw in primary stroke, a;; @ 1:15*

4-6, swim free br3 @ :55

7-9, as above (1-3)

NOTES:

*the 125's free get :05 faster by round, sp 3rd round is @ 1:35/1:25/1:35

*the 75's in the 1st & 3rd round of 3 (#'s 1-3 & #'s 7-9) also get :05 faster by rd (Rd3 @ 1:05)

*the 75's free (4-6) are always @ :55

Check HR & rotate 1 spot after each round.

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Good luck to anybody racing today. RACE DAY tomorrow, will be JUICY (modified Race Day for anybody racing this weekend). Have a great day!