Friday, March 12, 2021- written for SCY wherever you're able to get in (SrG, JrG, SrS, CoGr)

1 x 600- 300/200/100

1:00 rest

Anybody racing today or this weekend- Meet Warmup, then you're done!

Everybody else...

After the 600:

4 x 125 @ 2:15- 50 fist free br3, 75 drill/kick/drill by 25's in primary stroke

Check HR, then...

3 sets of:

6 x 25 @ :40/25 (odds & evens)-

odds- drill

evens- 10y FAST UDK, then 15y swim FAST (same stroke as odd 25 drill)

2 x 75 swim free br @ 1:05* (*gets :05 faster by round)

2 x 75 @ 1:30 (same stroke as 25's above)- 25 swim (200 set up)/25 drill/25 swim FAST

Check HR after each round, but no extra rest between rounds.

After 3rd round...

8 x 50 kick @ 1:05- 1 FAST 1 easy/2 FAST 1 easy/3 FAST

100 swim free or back BIG negative split (focus on 4 UDK's) @ 1:20

8 x 50 kick- as above, @ 1:00 (@ :55 if you're feeling up to it)

1 x 150 swim free or back BIG negative split @ 2:00

8 x 50 kick- as above, @ :55 (@ :45 or :50 if you're feeling punchy & want to take some chances)

Check HR, then 200 easy (50 drill/25 skulling/50 drill/25 skulling/50 drill)

1:00 rest, then...

100 kick FAST FOR TIME!! Who can break 1:15?!? 1:10?!?

2 x 150 drill/choice by 25's @ :15 rest before you get out.

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Thank Jim for the time & space today, and be on top of the schedule the next couple of days, regular schedule resumes on Monday. Call, text or email me if you have any questions. Have a great day!