Thursday Afternoon, April 29, 2021- written for SCY (SrS PM, JrG PM)

1 x 600- 300/200/100

1:00 rest

12 x 50 @ 1:00- 25 kick on back (4 FAST UDK's to the breakout) build, 25 drill primary stroke-except #3, 6, 8 & 11 are a single 25 FAST UDK @ :30

Check HR & rotate 1 spot, then...

6 x 125 as follows:

1-4, 25 drill/50 swim FAST TURN/25 drill (all same stroke), then last 25 is skulling- all @ 2:15

5&6, swim (odd 25's) build to FAST/kick on back (even 25's) choice stroke (different strokes for #5 and #6, all @ 2:00

1:00 rest, check HR & rotate 1 spot

DISTANCE- 4 rounds of (will probably only get 3, but try for 4):

400/350/400- swim the 400's desc 1-2; 350 is swim/kick on back by 50's- NO FREE, desc 50's swim, all @ 5:20

4 x 75 swim at distance free Goal Pace @ 1:20

1 x 300 pull desc 1-4 to FAST (choice equip, can change from round to round)

Check HR after each 300, then 1:00 rest (rotate 1 spot)

Sr's/JrG/CoGr-

3 rounds of:

50's @ 1:00 as follows:

1 FAST/1 easy, then 2/1, then 3/1, then 2/1, then 1/1

200 50 drill/25 kick/50 drill/25 kick/50 choice

1:00 rest, rotate 1 spot

3rd round is @ :50

1 round free, 1 round primary stroke NO FREE, 1 round choice

If there is time, until you have to get out, finish up with...

4 x 25 kick FAST w/boards @ :35, except #3 is @ :20

1 x 100 swim choice @ 1:05- hustle to make the interval! Who's going to go IM???

Check HR & rotate after every 2 rounds

3rd & 6th rounds, the kick is on your back

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Be sure to check the workout schedule for this weekend, there are some changes. Have a great day!