Sunday Morning, May 23, 2021- written for SCY

1 x 600- 300/200/100

1:00 rest

2 rounds of:

4 x 75 @ 1:20- 25 body position kick on stomach, 50 ra2 la2 free drill (head still/roll hips), go fly pull free kick in 2nd round

3 x 100 @ 1:45- 25 FAST UDK, 75 swim/drill/swim- build the swim to FAST FINISH (1st round free, 2nd round fly)

4 x 50 swim/kick by 25's desc 1-3 @ :55, except #3 is always swim free br3 @ :40 (1st round 50's swim/kick are free; 2nd round 50's swim/kick are fly

Check HR & rotate 1 spot after each round

5 rounds of:

3 x 75 @ 1:10 desc (@ 1:20, okay), swim IM- except the 1st 25 (fly) is always FAST

1 x 100 swim free br3 @ 1:15 or 1:20 make interval (go 2 x 50 swim FAST in primary stroke @ :10 rest in even rounds @ 2:00)

1 x 75 kick FAST for time (25 on back w/4 FAST UDK's, 50 kick choice/breast by 25's with boards)

Check HR & rotate 1 spot after even rounds, except...

After1st, 3rd & 5th rounds...

1 x 300 swim free br3 desc 1-3 to something JUICY!

Check HR & rotate 1 spot after each round

MYSTERY SET???

(if there is time)

Finish with AMRAP of:

2 x 25 @ :10 rest (odds are FAST UDK, evens are choice drill), all @ 1:10

Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Last week of the Spring Session next week, get excited to swim OUTDOORS after Memorial Day. Have a great day!