Saturday Morning, April 17, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 50 in sets of 3:

1-2 drill @ 1:00- ra2 la2 free drill, 6ks backstroke drill (by 25's)- keep head still, roll hips evenly

#3- swim/kick by 25's build swim to FAST TURN @ :50

1:00 rest, check HR & rotate 1 spot 

8 x 75 (odds & evens) as follows:

odds- 25 UDK on stomach/50 choice drill in primary stroke @ 1:15

evens- swim/catchup free drill with OVERKICK/swim by 25's @ 1:05- the swim is primary stroke build to FAST TURN (or finish)- odd 25's should be same stroke as the 50 drill in the odd 75's

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

3 rounds of:

3 x 100-

odds- 25 fly pull free kick drill (head down before arms come around), 75 swim free br3 @ 1:30

#2- 25 swim fly build to FAST TURN, 75 kick on back @ 1:40- focus on 4 FAST UDK's off each wall

1 x 450 swim @ 6:00- 150 IM (50 of each, NO FREE), 150 free, 150 IM (same as 1st 150, but FASTER)

:30 rest, check HR then continue right into...

7 x 50 swim/kick by 25's IM order by 50's @ :50* (*3rd round @ :45), except #3/5/7 are all kick

1 x 450 swim free/IM/free by 150's (opposite of 1st 450), desc the 150's free to FAST (check clock at 300 so you get your time for the last 150 free)

1:00 rest after each round, check your HR & rotate 1 spot

If there is time, finish up with...

24 x 25 @ :40 in sets of 4- "the usual" except it's ALL KICK (odd rounds on back, even rounds with boards)

Wear your mask all the way to the car & do an excellent job with your HW this weekend- and with your DRYLANDS! Get excited to race next weekend & have a great day!