Thursday Morning, April 22, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

4 x 200 @ 3:30-

odds- 50 ra2 la2 free drill, 50 kick on back (FAST TURN & 4 UDK's)

evens- 25 kick free on stomach build (UDK 1/2 way), 25 drill in primary stroke, 50 swim/drill in primary stroke FAST TURN; no free on primary stroke

Check HR & rotate 1 spot

3 rounds of:

4 x 25 kick FAST w/boards @ :40, except #3 is @ :20

1 x 100 drill/swim/drill/skulling by 25's @ 1:50

3 x 50 swim descend 1-3 (same stroke as previous 100) as follows:

1st round @ 1:00

2nd round @ :50

3rd round @ :10 rest

Change strokes if you'd like from round to round, but one round should be free &one round should be primary stroke NO FREE

Check HR & rotate 1 spot after each round

With fins...

24 x 25 @ :40- "the usual" in sets of 4, EXCEPT...

After every 8 x 25, go 1 x 75 swim FAST FOR TIME

Check HR after each 75 & rotate 1 spot

Take fins off after last 75, then 1:00 rest

Until you have to get out, finish up with...

5 x 50 pull free @ :50- odds br 3, evens br7

2 x 150 swim free or back with STRONG NEG SPLIT @ 1:50 (lanes 8-9-10 go @ 2:00)

1 x 400 pull free, descend from round to round, choice equip

1:00 rest between rounds, check HR

Wear your mask all the way to the car. Do an excellent job in school today- and with your DRYLANDS! Get excited to race this weekend and be sure to check the workout schedule for CM and DS. Have a great day!