Tuesday Morning, February 23, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CG)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20- all are drill/kick/drill by 25's (odds- free, evens- NO FREE)

Check HR 

Anybody who raced this past weekend:

30min swim/20 min pull/10 min kick- all @ 2:00 rest

Finish up with...

18 x 50 in sets of 3:

1- swim/kick choice @ :55

2- swim/kick NO FREE @ :55

3- swim free @ :40

Check HR & rotate 1 spot after 9 x 50

Talk about the meet: best swim, worst swim, what can I be doing better or differently for you???

DISTANCE-

After 8 x 75, continue right into...

12 x 400 (evens are 425) as follows:

odds- 

#1 is 50 choice 50 NO FREE (in 2nd & 3rd round, can be 75 choice/25 NO FREE)

#3- 175 swim at stroke count (get time), 50 kick easy/FAST, 175 swim faster (still at str count)

evens- swim (or pull for one of them, but not both)- go a 425 on the evens

Check HR after each round of 4

1-4 @ 5:00

5-8 @ 4:45

9-12 @ 4:30

Until 8:30a with fins, finish up with...

3 x 25 kick @ :40- #2 is all UDK @ :20

2 x out & backs @ :30- all UDK!

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with DRYLANDS! Regular schedule for the rest of this week- except modified Race Day on Friday for anybody racing this week. Have a great day!