Wednesday Morning, July 14, 2021- written for SCY at the D (Black/Black+)

1 x 600- 300/200/100

1:00 rest

12 x 75 @ 1:15-

odds- 50 fist free br3, 25 breast kick on back (1/2 way FAST UDK)

evens- drill/swim/drill by 25's in primary stroke- build swim to FAST TURN

Check HR, then 1:00 rest

DISTANCE-

4 rounds of:

4 x 100 swim at Goal Pace @ 1:30

1 x 250* drill/choice by 50's

:20 rest

3* x 50 swim at GP @ :10 rest

1 x 400 pull free w/shnorkel & choice equip, get time & desc 1-4 to smoking FAST

Check your HR after each round, then go 100 choice, last 25 skulling

Check HR again, then 1:00 rest

*in even rounds, the 250 is a 150 (drill/choice/drill by 50's), then 5 x 50 swim at Goal Pace @ :10 rest

STROKE GROUPS-

4 rounds of:

3 x 75 swim desc 1-3 to all out FAST @ 1:30 (get time for #3)

1 x 75 drill @ 1:30

1 x 150 RACE from a dive (go 3 groups per heat, :10 apart)

Not more than 1:00 rest after the 150 FAD before you get into the next round

Go odd rounds free, even rounds NO FREE

Everybody finish up with:

AMRAP of...

3 x 50 swim free desc 1-3 @ :50, except #2 is always @ :40

3 x 25 FAST UDK @ :40, except #2 is swim FAST in primary stroke @ :20

After every 3rd round, check HR, then...

1 x 300 pull free with shnorkel & choice equip, desc 100's 1-3 to what you can

Warmdown a bit before you get out. Wear your sunscreen today & drink plenty of water, get excited to race this weekend. Be sure to check your email for any schedule changes (for workouts Thursday through Sunday) or updates from the Meet Director. Have a great day!