Saturday Morning, March 6, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

5 x 25 @ :40 drill (same drill for all), except #2&4 are FAST UDK @ :20

1 x 75 @ 1:20- 25 swim build (same stroke as 25's drill above), 25 FAST UDK, 25 choice drill

No rest between rounds, check HR after 75.

Go one round free, 1 round fly, 1 round choice

Take fins off & rotate 1 spot after 3rd round & get right into...

1 x 300 as follows:

50 fist free drill br3

25 choice drill in primary stroke, NO FREE

1:00 rest

9 rounds of:

1 x 75 drill/swim @ 200 setup/drill by 25's @ 1:20

2 x 75 swim @ 1:10- 50 free br3, 25 primary NO FREE (same stroke as 1st 75)

2 x 50 swim at 200 Goal Pace @ 1:00 (even rounds are @ :10 rest

1 x 25 kick FAST on back or stomach, but NO BOARD (focus on UDK's)

Check HR, then 1:00 rest between rounds

Goa three rounds free, three rounds primary stroke (NO FREE) & three rounds choice

Rotate 1 spot after even rounds

If there is time, finish up with...

25's w/fins @ :40- "the usual" in sets of 4

DISTANCE- 

3 times through:

6 x 100 @ 1:40-

odds are swim/kick NO FREE desc 1-3

evens are 75 swim IM/50 kick make the interval (same interval, 1:40)

1 x 400 swim free @ 4:40*

1 x 425 swim free @ 4:40*

:30 rest between sets is okay, but not more than that

*400/425 gets :10 faster by round, so last round @ 4:20/4:20- giddyup!

One round of the 400/425 can be pull with choice equipment

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Regular workout schedule this weekend (tomorrow is LCM at the JIMBO), but there will likely be some changes next week for the meet; be sure to check the website and your email for those changes. Get excited to race this month & have a great day!