Wednesday Morning, April 28, 2021- written for SCY (SrG, AM SrS, JrG PM & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

4 x 75 @ 1:20- 50 fist free drill br3, 25 breast kick on back

6 x 25 fly pull free kick @ :35- 4 UDK, then break out FAST & get into the drill, except #4 is UDK

3 x 100 @ 2:00- 25 swim fly build to FAST, 25 choice fly drill, 25 swim fly FAST, 25 UDK FAST

1:00 rest between sets, check HR & rotate 1 spot

9 x 75 @ 1:10- 25 swim fly/50 swim back (1-3); 25 swim fly/50 swim back (4-6), 25 swim fly/50 swim breast (7-9)

Check HR again & rotate 1 spot

JrG- LONG SWIM

4 times through:

150 swim/kick by 25's in primary stroke NO FREE, desc 1-3 to FAST

100 swim IM- always FAST

Check HR after 4th round, then rotate for...

Until you have to get out:

50's freestyle GP - go 4 @ :55, 4 @ :50, 4 @ :45, with a 100 drill after each (100 drill @ 1:45)

Rotate 1 spot after 50's @ :45

DISTANCE- 4 rounds of:

3 x 100* pull @ 1:35 desc 1-3, except #2 @ 1:20

1 x 450* swim get time & desc 1-2's

*in even rounds, swim the 100's and pull the 450

Everybody else

3 rounds of:

3 x 100 swim/kick by 50's in primary stroke desc 1-3 @ 1:40

1 x 150 swim STRONG neg split free br3 @ 2:00

1 x 600 pull choice equip, desc 200's 1-3 in each round (can change equip from round to round

1:00 rest between rounds, check HR & rotate 1 spot

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check the schedule for this weekend's workout & have a great day!