Sunday Morning, March 21, 2021- written for SCY at the D (WAVE 3/ISCA athletes only)

1 x 600- 300/200/100

1:00 rest

3 sets of:

3 x 50 @ 1:00- drill/kick on back- 4 FAST UDK's!

2 x 75 @ 1:20- kick/drill/kick by 25's- FAST UDK's, same stroke for drill as 50's

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

1 x 50 swim FAST @ 1:00- same stroke as the drilling above

Check HR & rotate 1 spot after each round

8 x 100 as follows:

odds- 75 swim free br3 @ 1:00/25 swim primary stroke FAST @ :30

evens- 75 swim IM @ 1:10/25 kick FAST UDK @ :20

Check HR after #4 & rotate 1 spot

1 x 200- 50 drill/100 swim FAST TURNS/50 drill

Check HR, then...

4 rounds of:

4 x 50 swim at 200 Goal Pace in primary stroke @ 1:05*

1 x 100 swim free br 3 @ 1:10 (@ 1:15- okay)

Check HR, then...

75 drill/kick/drill by 25's

Check HR again, rotate 1 spot

*2nd round @ :55

3rd round @ :10 rest

4th round @ 1:05

If there is time, work on starts

ISCA- warmup as you feel (or, Meet Warmup), then...

50 x 50 @ :50- mix it up in sets of 10

If there is time, work on starts

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 the website (and your email) for changes starting Thursday due to the meet. Have a great day!