Wednesday Morning, July 7, 2021- written for SCY at The D (Black/Black+)

1 x 600- 300/200/100

1:00 rest

2 sets of:

3 x 75 @ 1:15- drill/drill/UDK by 25's

1 x 125- alternate drill/swim by 25's, but last 25 is skulling

1st round free, 2nd round is NO FREE

1:00 rest, check HR, then...

13 x 50 as follows:

odds- always kick, 1st 25 is always FAST; #1 is @ 1:05, then :05 faster by odd 50 (#13 @ :35!)

evens- swim/drill by 25's, build the swim to FAST TURN

1:00 rest, check HR again

DISTANCE- 

4 rounds of:

4 x 100 swim at Goal Pace @ 1:30

 *{1 x 250 drill/choice by 50's

   {3 x 50 swim at GP @ :10 rest

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

*in even rounds, go 1 x 150 drill/choice by 50's, and then 5 x 50 swim at GP @ :10 rest

PRIMARY STROKE-

3 rounds of:

3 x 100 @ 2:00-

#1- 25 swim FAST/75 drill

#2- 50/50

#3- 75/25

Add up fast times for 150 total

100 easy drill

BROKEN 150 from a dive (3 x 50 @ :10 rest in 1st round; 75/50/25 in 2nd round; 25/50/75 in 3rd round)

250 choice/drill by 50's

Warmdown a bit before you get out. Wear your sunscreen today and drink plenty of water- even if you're not outside during the day! Tomorrow morning at Broadlands, regular time. Have a great day!