Saturday Morning, July 3, 2021- written for SCY for anybody who can get a swim in this weekend

1 x 600-300/200/100

1:00 rest

12 x 75 @ :10 rest-

odds- drill/kick/drill by 25's @ 1:20- sharp drilling here, nothing sloppy

evens- kick/swim/kick by 25's @ 1:10- focus on FAST UDK's, build swim to FAST TURN

3 x 300 swim @ :15 rest as follows:

odds- swim IM/primary stroke (NO FREE)/IM by 100's

#2- swim primary stroke (NO FREE)/IM/primary stroke (NO FREE) by 100's

The 100's primary stroke are swim/kick by 50's

The 100's IM swim are descend 1-5

Check HR, then 1:00 rest

Go a pyramid to finish up, all @ :10 rest on the way up, then on :15 rest on the way down...

Odd swims are all swim/kick in primary stroke (odd 50's swim/even 50's kick focus on UDK's

Even swims (meaning, the2nd 250, 2nd 350, etc...) are all straight swim free or back (pull free if you have equip), desc 50's in each to what you can

2 x 250

2 x 350

2 x 450

2 x 550

2 x 450

2 x 350

2 x 250

You can change strokes for the odd swims (swim/kick by 50's), but NO FREE

Warmdown a bit before you get out. Wear your sunscreen & drink plenty of water, celebrate the 4th of July responsibly. Have a great day!