Thursday Morning, March 25, 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 sets of:

1 x 100 @ 1:45- UDK/50 drill/UDK, faster

1 x 125 @ 1:45- 50 drill NO FREE, 50 swim/kick (same as drill), 25 kick on back arms UP

No rest between rounds, check HR & rotate 1 spot after 3rd round

2 rounds of (1st round with fins):

9 x 25 as follows:

1- swim FAST @ :20

1- 1/2 UDK 1/2 swim FAST @ :40

1- all FAST UDK @ :40

3 x out & backs @ :30/:20/:15 (1 each)

Check HR after 1st round, then take fins off & rotate 1 spot for 2nd round

Check HR after 2nd round, then...

1 x 300- 50 fist free br3/25 kick on back build; 50 drill/swim NO FREE/25 kick FAST UDK (then easy to the end)

1:00 rest, check HR again & rotate 1 spot

Anybody racing this weekend- SPEEDSET (4 x 50 @ 2:00 FAD, 20/30, 30/20, all FAST, all drill)

Anybody NOT racing this weekend-

4 rounds of:

5 x 100 as follows:

1- swim neg split free

2- swim free 3rd 25 is swim NO FREE

3- swim free 3rd 25 is kick on back

4- swim/kick by 50's NO FREE

5- swim IM, get time & desc

1 x 300 pull or swim (free or back)- get time & desc 1-4 (choice equip if pulling)

1st round 100's are @ 1:40

2nd round @ 1:30

3rd round @ 1:25

4th round @ 1:20!!!

Everybody finish up with...

25's @ :45 in sets of 4- the Usual; odd rounds swim, even rounds are kick

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Tomorrow morning will be here from 5:30-7a, an abbreviated RACE DAY! Have a great day!