Saturday Morning, April 24, 2021- written for SCY(SrG/SrS/JrG- not at meet)

1 x 600- 300/200/100

1:00 rest

3 x 100 @ 1:40- 25 kick on back build (4 FAST UDK's), then 75 drill/swim/drill free

4 x 75 @ 1:15- drill/kick/drill by 25's in primary stroke NO FREE, 4 FAST UDK's off each wall

15 x 50 in sets of 3 as follows:

1- swim free/primary (NO FREE) by 25's @ :50

2- swim as above, @ :40

3- swim/kick by 25's in primary stroke NO FREE @ :50

Check HR after #15 & rotate 1 spot

With boards where noted (anybody who is racing this weekend, do 1 round of the following)...

2 sets of:

9 x 200-

1-2, swim free br3 STRONG NEGATIVE SPLIT @ 2:35 (@ 2:50, okay), desc 1-2

#3- all kick (100 on back, 100 with boards- choice)- get time, @ 4:00

4-5, swim 100 free, 100 IM @ 2:45 (@ 3:00, okay), desc 1-2

#6- all kick again, but FASTER, @ 3:40

7-8, 100 swim/100 kick in primary stroke desc 1-2 @ 3:00 (@ 3:15, okay)

#9- BROKEN KICK FOR TIME: 75/50/75, all @ :15 rest (go 4 x 50 @ :10 rest in 2nd round), should be FASTEST of the day

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

Anybody racing tomorrow does one set of the 200's and then finishes up with 24 x 25 @ :40- "the usual" in sets of 4.

Everybody else, after the 2nd set, finish up with (until you have to get out)...

4 x 75- 2 pull choice equip @ 1:10*, 2 swim IM )NO FREE) also @ 1:10*

*Interval gets :05 faster after every 8 x 75

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Check the website for any schedule changes or updates this weekend. Have a great day!