Wednesday Morning, June 1, 2021- written for SCY @ CM (Black & Black+)

1 x 600- 300/200/100

1:00 rest

12 x 75 in 2 sets of 6:

1-6 @ 1:20, 50 fist free br3, 25 kick on back- 1/2 way FAST UDK

7-9 @ 1:10- swim/kick/swim by 25's- build the 25's swim to FAST TURN/FINISH; evens, NO FREE

Check HR

3 rounds of:

4 x 50 swim IM order by 25's @ :45 (or :50), but #3 is all swim free @ :35 (or :40), FAST TURN

1 x 100 swim IM @ 1:30, last 25 is kick free on back; desc 1-3 to something JUICY!

No rest between rounds, check HR after each 100 IM

3 rounds of:

4 x 100 swim/kick by 50's in primary stroke @ 1:40 (or @ 1:50), desc 1-3; 3rd 100 is swim 150 free @ 1:40 (or @ 1:50)- make interval

1 x 100 @ 2:00- kick FAST for time- 50 wbds, 50 on back

No rest between rounds, check HR throughout

From a dive, finish up with...

25's swim FAST to a foot touch; move to outside lane (stay in water), return to start end via FAST UDK!

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