Monday Morning, June 7, 2021- written for SCY @ CM (Black & Black+)

1 x 600- 300/200/100

1:00 rest

18 x 50 in sets of 3:

1-2, drill/swim by 25's @ 1:00

#3- swim/kick by 25's (same stroke as first 2 x 50) @ :50, desc 1-3 & 4-6

Change stroke after #9; NO FREE for 10-18

Check HR, get pulling equipment

3 x 300 pull free w/shnorkel & choice equip desc 1-3, all @ :20 rest

Finish up with...

SPRINTERS-

AMRAP...

1 x 150 dr-sw-dr by 50's (FAST TURN on 50 swim) @ 2:40

6 x 25 @ :40- all swim FAST, except #4* is drill, then #'s 5-6 are @ :10 rest

Check HR, then 1 x 50 drill; get out...

1 x 50 RACE from a dive

1:00 rest between rounds

*in 2nd round (and 5th), the 4th 25 (drill) is actually done on the 3rd 25, then the last 3 x 25 (4, 5 & 6) are @ :10 rest;

*in 3rd round (and 6th), the 4th 25 (drill) is actually done on the 2nd 25, then the last 4 x 25 (3, 4, 5 & 6) are all done @ :10 rest

Warmdown with 4 x 50 @ :10 rest drill/choice by 25's before you get out

200 & UP-

AMRAP...

2x: {3 x 125 swim free (or back) @ 1:50 (50 sw @ 200 setup, 25 drill, 50 sw @ 200 GP)

      {3 x 75 @ 1:20 (#1 is 25 sw FAST/50 choice; #2 is 50 sw FAST/25 choice; #3 is all sw FAST)

After 2 rounds of the above, check HR, then get right into...

1 x 150 drill/kick/drill by 50's; get out

1 x 150 RACE from a dive

odd rounds are choice, even rounds are NO FREE

Warmdown with 4 x 50 @ :10 rest drill/choice by 25's before you get out

Wear your mask all the way to the car, do an excellent job in school today & get excited for warm water tomorrow morning at Broadlands. Have a great day!