Thursday Morning, February 4, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 50 drill @ 1:00

2 x out&backs @ :25 all UDK, all FAST

1 x 100- 25 swim build to FAST, 50 drill, 25 swim FAST finish @ 1:40

Check HR & rotate 1 spot after 3rd round

With fins, 4 rounds of (NO FINS for last round):

6 x 25 fly drill @ :35, except middle 2 x 25 are sit&spin back drill

1 x 75 swim/UDK/swim by 25's - all FLY @ 1:00

1 x 75 FAST- 50 kick on back, 25 swim backstroke @ 1:00

1:00 rest after 1st & 3rd rounds, rotate 1 spot (take fins off after 3rd round); after 3rd round, continue right into...

2 x 350 @ 5:00

#1- odd 50's, fist free drill br3, even 50's kick on back, focus on 4 FAST UDK's

#2- odd 50's swim/drill free by 25's (FAST TURN/BO), even 50's drill/swim primary stroke NO FREE

1:00 rest check HR

Sr's/CoGr-

3 sets of (2 sets for anybody racing this weekend):

3 x 100 swim free br3 @ 1:15- on #2, NO FREE on 3rd 25

4 x 75 swim @ 1:15- odds are swim IM, evens are swim 25 NO FREE/50 choice

1 x 200 swim free br3 @ 2:15- make interval

Check HR after each 200, then...

1 x 150 kick FAST (4 UDK's)/choice by 25's

1:00 rest between rounds

Anybody racing tomorrow/CoGr-

With fins:, 2 sets of:

3 x 100 @ 2:00 swim 25 FAST/50 drill/25 FAST

6 x 25 @ :40/:20-

odds- swim FAST

evens- FAST UDK

3 x 100 @ 2:30- 25 drill/50 swim FAST/25 drill

6 x 25 @ :40/:20-

odds- FAST UDK

evens- swim FAST

Check HR after each round, then 1:00 rest

Wear your mask all the way to the car, do an excellent job with your classes today- and with your DRYLANDS! Remember, RACE DAY tomorrow for everybody, but speedset for anybody racing this weekend. Have a great day!