Saturday Morning, March 20, 2021- written for SCY at the D (WAVE3/ISCA)

1 x 600- 300/200/100

1:00 rest

WAVE3:

With fins, 3 rounds of (can take fins off for third round):

3 x 75 @ 1:20- drill/drill/kick on back by 25's

1 x 200- 100 kick on back- 4 FAST UDK's, 100 swim FAST TURNS

Rotate 1 spot after each round

3 rounds of:

2 x 75 @ 1:15- 25 FAST dolphin kick with boards, 50 swim choice (#1 is primary stroke)

1 x 75 @ 1:15- all kick FAST for time w/boards

1 x 75 swim IM (NO FREE) @ 1:15

1 x 75 swim free (FAST TURNS) @ 1:00

1* x 75 kick FAST for time w/boards @ 2:00

Check HR & rotate 1 spot after each round

*add 1 x 75 kick for time in each round

After 3rd round, finish up with...

With fins, 24 x 25 @ :40 in sets of 4..."the usual."

ISCA- 

After 600...

3 rounds of:

2 x 125 @ 2:10- 50 fist free drill, 75 dr-k-dr by 25's NO FREE

1 x 150 sw-k-sw by 50's, FAST turns & desc 50's swim @ 2:40

No rest between rounds

1 round free, 1 round NO FREE, 1 round choice

3 rounds of:

1 x 150 swim free @ 1:50

1 x 175 swim free @ 2:00

1 x 200 swim free @ 2:10

4 x 75 swim IM @ 1:10, desc 1-4, #4 should be FAST

1 x 600 pull free w/choice equipment; desc by 300's in 1st round, then by 200's in 2nd round, then by 150's in 4th round

Until 10a, finish up with...

6 x 1/2 pool sprints @ :30

1 x 50 IM drill @ 1:00

Change strokes by rounds

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Same groups tomorrow morning here at the D (8-10a). Get excited to race next week & have a great day!