Saturday Morning, April 10, 2021- written for SCY at the D (JrG-AM from DS & JrG-PM from CM)

1 x 600- 300/200/100

1:00 rest

With fins-

2 x 150 drill/kick on back arms toward ceiling/drill- by 50's @ 2:40

9 x 50 @ 1:00- breast pull w/dolph kick & flip turns

18 x 25 in sets of 6:

1-6, all drill @ :35 breast pull w/free kick, except #3&5 are FAST UDK @ :20

Middle round of 6, the drill is choice (but all one same stroke), #3&5 are still FAST UDK @ :20

Check HR & take fins off, rotate 1 spot

3 rounds of:

4 x 25 swim build to FAST @ :35, except #3 is all drill (same stroke throughout)

1 x 100 swim free br3 @ 1:10 or 1:15

4 x 50 @ 1:10- 25 swim 200 setup/:10 rest/25 swim all FAST

1 x 100 swim IM for time, FAST

Check HR after each round, rotate 1 spot

After 3rd round...

3 x 300 swim free br3/5/3 by 100's @ 5:00 desc 1-3 to all out JUICY!

Until 10a, finish up with...

25's over/under @ :50 (change strokes every 6 x 25 & rotate 1 spot)

Wear you mask all the way to the car, do an excellent job with your HW this weekend, and with your DRYLANDS! Follow any schedule updates on the club website (www.snowswimming.org) and in your email. Have a great day!