Thursday, April 1, 2021- written for SCY (wherever you can get in)

1 x 600- 300/200/100

1:00 rest

All @ :10 rest-

300- 50 fist free/25 kick- FAST UDK's to the breakout, then easy kick to the end

200- 25 kick FAST into FAST backstroke turn/25 drill breaststroke

150 swim (build to FAST TURN)/drill by 25's- all breaststroke

200- as above

300- breaststroke, go swim/drill/swim (build to FAST TURNS), then last 25 kick choice (3x)

Check HR, then...

18 x 50 in sets of 3-

1&2, swim back/breast (#1) and swim/kick breast (#2), all @ :50

#3- swim free br3 @ :35

Check HR after #18, then 1:00 rest

6 x 75- odds swim/kick/swim, evens are kick/swim/kick, all @ 1:15- NO FREE on last 2 x 75

4 times through, all @ 1:30-

1 x 100 choice, but 2nd 50 NO FREE

1 x 125 swim free br3- keep stroke smooth & long

No rest until after 4th 125, check HR, then get right into...

1 x 400 pull w/choice equip, desc 100's 1-4 to what you can; get time & check HR, then...

150 drill/skulling by 25's

1:00 rest, check HR again

6 x 75 as above, but all @ 1:05

4 times through, all @ 1:25-

1 x 100 swim backstroke- focus on UDK's throughout

1 x 125 swim free br3- good UDK's throughout, and use your kick well to drive you

No rest until after 4th 125, check HR, then get right into...

1 x 450 swim backstroke, desc the 150's 1-3 to something JUICY!

Check HR, then 150 drill/skulling by 25's

1:00 rest

Wear your mask all the way to the car, do some HW today and rest up for the 3k tomorrow. See you out here right around 1:30p tomorrow. Have a great day!