Wednesday Morning, June 9, 2021- written for SCY @ CM (Black/Black+)

1 x 600- 300/200/100

1:00 rest

2 sets of:

2 x 125 @ 2:00- 50 fist free br3, 75 dr/k/dr by 25's in primary stroke NO FREE

3 x 75 @ 1:15- 50 sw primary stroke w/FAST TURN, 25 kick free head out (12y FAST UDK)

Check HR after 2nd round, then :30 rest before continuing right into...

9 x 50 as follows:

1&2- swim IM order by 25's @ :50

#3- all swim free br3 @ :35, FAST TURN

Check HR after #9, then 1:00 rest

AMRAP:

4 x 50 swim/drill @ :55 with FAST TURN (primary or NO FREE), except #3 is 75 swim free @ :55

1 x 100 drill PERFECT @ 1:40- except 2nd 25 is all FAST UDK on stomach

2 x 25 swim FAST @ :10 rest, same stroke as 50's 

Check HR, then get out for...

1 x 50 swim FAST for time from a dive

Not more than 1:00 rest between rounds

DISTANCE-

6 times through:

2 x 75 @ 1:00 desc 1-2, last 25 NO FREE

2 x 125 swim free br3 @ 1:40/#2 @ 1:30*

2 x 75 @ 1:00 desc as above

1 x 250 pull free with shnorkel & choice equip, desc 1-2's

Check HR, :30 rest between rounds

Wear your mask all the way to the car, do an excellent job in school today & get excited for our meet next weekend. REMEMBER, our schedule will change again on Monday, June 21- it's all on the website for you to review, and learn. Have a great day!