Tuesday Morning, April 6, 2021- written for SCY (SrG, AM JrG, AM SrS, CoGr & OW)

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 75 @ 1:20- 50 breast pull w/dolphin kick, 25 kick free on back w/arms pointed towards ceiling (4 UDK's)

12 x 25 in sets of 3:

1-2, breast pull w/free kick @ :35

#3- all FAST UDK on stomach @ :20

After #12, check HR & take fins off, rotate 1 spot

3 rounds of:

3 x 50 swim breast/free by 25's @ :55* (*gets :05 faster by round), desc 1-3

1 x 100 @ 1:30- 25 swim fly, 75 swim free br3, smooth long stroke & 4 FAST UDK's

1 x 150 swim IM (back/breast/free by 50's, neg split each 50) @ 2:20

1 x 100 @ 1:20- swim neg split free- BIG FAT FROTHY KICK on 2nd 50

1 x 300 swim back/breast/free by 100's- neg split each 100 (use your kick!), get time & desc 1-3

Check HR & rotate 1 spot after each round

4 rounds of:

6 x 25 drill @ :35, except 3&5 are all FAST UDK on stomach @ :20

3 x out & backs kick FAST w/boards @ :35, except #2 is @ :20- free kick out/fwd SS/dolph kick back

6 x 25 swim build to FAST @ :35 (same stroke as 25's drill), except 3&5 are 1/2 UDK 1/2 swim FAST

Check HR after each round & rotate 1 spot after each round

Go odd rounds choice, even rounds NO FREE

After 4th round, JP does the OW set, everybody else goes to the fin set at the end

OW (JP)- 3 times through:

All @ 1:00, 1 x 50 fist free drill/1 x 75 swim desc 25's/1 x 50 fist free drill/1 x 75 swim free desc 25's

All @ 1:30, 1 x 100 swim IM/1 x 125 swim free/1 x 100 swim IM/1 x 125 swim free

All @ 2:00, 1 x 150 swim ba-br-fr by 50's/1 x 175 swim free/1 x 150 swim ba-br-fr by 50's/1 x 175 swim free

:30 rest, check HR, get pulling equip, then right into...

1 x 600 pull (desc 150's 1st round; desc 200's 2nd round; BIG NEG SPLIT in 3rd round- hand touch at 300 to check time

1:00 rest between rounds, check HR

With fins...

24 x 25 @ :40- the "usual" in sets of 4, odd rounds free, even rounds NO FREE

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular schedule this week, but check your email for changes this weekend due to a meet at CM. Have a great day!