Saturday Morning, June 19, 2021- written for SCY

1 x 600- 300/200/100

1:00 rest

4 rounds of, all @ 2:00-

1 x 125- 50 drill, 25 FAST UDK, 50 drill

1 x 150 swim neg split, all your choice (even rounds NO FREE)

Check HR

4 rounds of, all @ 1:50-

1 x 125- 75 swim/drill/swim, 50 kick FAST UDK

1 x 150 swim smooth & strong; if going IM, go 2 x 75, desc

Check HR

4 rounds of, all @ 1:40-

2 x 125- 50 sw neg split, 25 kick FAST UDK, 50 swim faster

1 x 150 swim build the 3 x 50 1-3, try to hold stroke count

Check HR

Warmdown a bit before you get out, check your HR (should be 100 or lower before you get out). Get excited to race tomorrow, have a great day!