Thursday Morning, March 4, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200-100

1:00 rest

4 times through:

2 x 50 drill @ 1:00 (same stroke for both, can change from round to round)

2 x out & backs @ :40* all kick, FAST w/boards (even rounds are UDK, FAST

No rest between rounds, check HR after 4th round then rotate 1 spot

*interval gets :05 faster in each round

With fins, 3 rounds of:

2 x 75 @ 1:20- breast pull w/dolphin kick & flip turns

1 x 100 @ 1:20- first 75 is breast pull w/dolph kick & flip turns, last 25 is kick free on back w/arms pointed towards the ceiling

No rest between rounds, check HR after 3rd round & then take off fins- rotate 1 spot

6 rounds of:

4 x 150 @ 2:10- swim IM (25/50ba/50br/25 free)- desc to something JUICY, except...

#3 is swim free br3 @ 1:50

After even rounds, check HR & get up for...

BROKEN 175 IM swim (after round 4- BROKEN 200 IM; after round 6, straight 175 IM swim)

DISTANCE- IM set, but intervals are :05 faster by round

Until 8a, finish up with...

3 x 50 choice @ 1:00

1 x 75 swim free or back @ 1:00

Interval gets :05 faster by round (down to :45)

Wear your mask all the way to the car, do an excellent job in school today and with your DRYLANDS! Get excited to race this month- not everybody is racing this Spring. Have a great day!