Thursday Afternoon, April 8, 2021- written for SCY (Jr. Gold PM, SrS PM, JrS)

 1 x 600- 300/200/100

1:00 rest

Adjust intervals as needed for JrS (and any other group, as needed)

With boards where noted:

6 x 75 @ 1:20- 25 dolph kick w/boards build, 50 fist free drill br3

4 x 50 @ :55- kick on back build to FAST backstroke turn, then choice drill in primary stroke

3 x 100 @ 1:40- 25 swim free br3 at 200 setup, 75 drill/swim/drill by 25's primary stroke NO FREE

12 x 50 as follows:

odds- 25 breast kick with boards build, 25 breast pull free kick drill @ 1:00

evens- 25 swim breaststroke w/FAST kick, 25 kick FAST breaststroke w/boards @ :50

1:00 rest, check HR & rotate 1 spot

With fins, 2 rounds of:

2 x 125 @ 2:00- odd 25's FAST UDK (can be on back if you'd like), evens are drill

8 x 25 as follows:

odds- 15y swim FAST, 10y drill @ :35

evens- all swim FAST @ :15

2 x 125 @ 2:00- as above

3 x 100 swim @ 2:00- descend 1-3 to all out SMOKING FAST for time

Check HR & rotate 1 spot

1st round is free, 2nd round is primary stroke NO FREE

12 x 50 in sets of 3-

1- swim free br3 w/FAST TURN @ :50

2- swim free/NO FREE by 25's @ :50

3- swim/kick by 25's- same stroke as 2nd 25 on 2nd 50, FAST TURN, also @ :50

Finish up with as many rounds as possible of...

1 x 75 pull free w/choice equip @ 1:10- head still, roll hips, long stroke

1 x 50 body position kick on stomach w/shnorkel if you have it, easy/FAST by 25's, also @ 1:10

*Every 3rd round is @ 1:00 (both 75 and 50)

Check HR then go 1 x 150 drill/skulling by 25's before you get out

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Make sure you check the club website for the workout schedule for the weekend, and get excited to race LCM this summer. Have a great day!