Thursday Afternoon, May 13, 2021- written for SCY (SrS PM & JrG PM)

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's NO FREE

4 x 75 @ 1:20- 25 swim free br3 build to FAST TURN, 50 breaststroke drill (2k1p)

Check HR & rotate 1 spot, then...

3 rounds of:

2 x out & backs, all FAST UDK @ :30

3 x 25 in primary stroke @ :45- 15 yards swim FAST, last 10 yards FAST UDK on stomach

Check HR after 3rd round, then rotate 1 spot

2 times through:

6 x 100 in 2 sets of 3-

1- swim free br3 @ 1:15- BIG KICK on 3rd 25 (@ 1:20, okay)

2- swim IM @ 1:25 (@ 1:30, okay)

3- all FAST @ 1:35 (@ 1:40, okay)- 3rd 25 is always breaststroke

After #6, continue right into...

1 x 250 swim free br3 @ 3:10- smooth & strong, make interval

2 x 75(+) swim/kick/swim by 25's in primary stroke @ 1:15, desc 1-2

4 x 50 kick as follows:

1-3 on back , desc 1-3 to something JUICY @ :55*

#4- always FAST for time with boards @ :40

NOTE:

+ 2 x 75 in even rounds are breaststroke @ 1:20

*3 x 50 kick on back desc 1-3 @ :55 get :05 faster by round

After each round, check HR & rotate 1 spot;

After 3rd round, get pulling equipment & continue right into...

1 x 800 as follows:

150 pull free w/ shnorkels & choice equip (neg split)

50 kick with shnorkels & boards- all FAST

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

25's "over/unders" @ :50 (start end is "over" (swim FAST), turn end is "under" (FAST UDK on stomach), change strokes after every round of 6 x 25

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Have a great day!