Sunday Morning, March 14, 2021- written for SCY for everybody not racing today

1 x 600- 300/200/100

1:00 rest

2 sets of:

4 x 75 @ 1:20- 50 fist free br3, 25 choice drill NO FREE

2 x 150 @ 2:40- 50 swim stroke free br3 (build turn), then 100 NO FREE (25 kick build, 50 drill, 25 kick FAST UDK's)

9 x 50 in sets of 3-

1-2, swim/kick by 25's @ :55*

#3- all kick @ :55*

Check HR after 1st round, rotate 1 spot before 2nd round

*in 2nd round, the 9 x 50 are @ :45

3 rounds of (DISTANCE- just go 2 rounds, then get to last set):

3 x 100 swim/kick by 50's desc 1-3 to what you can @ 1:40 (these are primary stroke in rounds 1&2; choice in 3rd rd)

4 x 50 swim (same stroke as 100's above) desc @ :55*, except #3 is always FREE @ :35 (#3 doesn't change); target 200 GP or faster on #4 in each round

1 x 150 swim free br3 @ 1:45

1 x 150 drill/choice by 25's after each round

Check HR before you start the 150 drill/choice. After each set rotate 1 spot & get into the next round

After 3rd round get fins & finish up with...

9 x 150 swim @ 2:40- desc 1-3's to something JUICY (go 3 free, 3 primary stroke, 3 choice)

Check HR after every 3rd 150

Warmdown with 6 x 50 choice/skulling by 25's @ :10 rest

DISTANCE- 3 rounds of:

3 x 250 @ 3:00 desc to what you can (pull or swim)

1 x 450 swim or pull (whatever you didn't do on the 250's, but 3rd round is swim), go smooth & strong/giddyup/FAST by round- goal for 3rd round is 500 Goal Time

1:00 rest between rounds, check HR

Wear your mask all the way to the car, do an excellent job with your HW today- and with your DRYLANDS! Regular schedule during the week- but check email/website for weekend changes. Have a great day!