Wednesday Morning, May 19, 2021- written for SCY (SrG, PM JrG, AM SrS)

1 x 600- 300/200/100

1:00 rest

3 rounds of: 

3 x 50 choice drill @ 1:00 (ra2 la2 free in 1st round, primary in 2nd round, choice in 3rd)

4 x 25 kick FAST with boards @ :35, except #3 is @ :25

3 x out & backs- all FAST UDK @ :35

1 x 75 swim/kick FAST for time (same stroke as 50's drill above)- 50 swim, 25 kick FAST w/boards

Check HR & rotate 1 spot after each round

SENIORS-

Two options today...

LONG SWIM

4 times through:

300 free (150 swim, desc 50's cruise/strong/FAST- get time, get equip; 150 pull FASTER)

100 swim IM, 100 choice kick (get time for 200, desc 1-4)

Check HR after 4th time through

Finish with AMRAP of:

2 x 125 choice pull or swim, desc @ 1:35

1 x 100 swim at Goal Pace @ 1:30

OR....

AMRAP of:

6 x 75 swim smooth & strong free @ 1:05, except 3&5 @ :50

4 x 25 swim (odds FAST @ :20, evens 15/10 @ :35)

4 x 50 swim at 200 Goal Pace @ 1:00* 

*gets :05 faster by round down to :45 (next round @ :10 rest, then back up by :05 per round)

JrG- LONG SWIM

6 times through:

150 IM (50 of each, NO FREE)- go swim (build)/drill by 25's

100 kick on back/wboards by 50- 2nd 25 of each 50 is FAST

Check HR after 6th time through; finish up with 50's GP @ :50 (free distance; go 5 at a time, then 75 d/k/d)

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to move outside at the end of the month & have a great day!