Friday Morning, April 9, 2021- written for SCY at CM/DS groups @ CM (SrG, AM JrG, AM SrS, CoGr)

NO WORKOUT at the D today, all AM groups are @ CM (CM, 5-6:30a, then DS from 6:30-8a)

Meet Warmup, then...

(Modified) RACE DAY!!

Part I

6 x 15y sprints from a dive (drill to the end)- only focus is breaking out FAST & get to 15y, then drill

3 x 150 @ :10 rest (50 drill, 25 breast kick on back)

12 x 50 in sets of 3-

1- swim/drill @ :55

2- swim/kick NO FREE by 25's @ :45

3- all swim free br3 @ :35

Check HR after #12, then hop out for Part II

Part II

6 x 25 RACE from a dive (walk back)- make these count!

2 x 200 @ :15 rest- drill/swim/drill/skulling by 50's

1:00 rest- hop out & get ready for...

Part III

1 x 50 RACE from a dive- one shot deal, make it count

If there is time, finish up with...

24 x 25 @ :40- "the usual" in sets of 4

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Be sure to check the club website (www.snowswimming.org) so you know the workout schedule for the weekend (it's different, due to meets at both pools). Have a great day!