Tuesday Morning, September 21, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

8 x 100 @ 1:45-

odds- 50 fist free br3, 50 choice drill in primary stroke NO FREE

evens- swim/kick on back by 50's in primary stroke (same stroke as 2nd 50 drill above), get time & desc 1-4  to something JUICY!

Check HR after #8, then...

6x:

1 x out&back @ :30- all FAST UDK

1 x 25 drill @ :30- nothing sloppy here

Check HR after last time through, then :30 rest, then...

4x:

1 x 25 swim at 200 setup (primary stroke, NO FREE) @ :35

1 x 25 swim FAST same stroke as 1st 25, @ :35

1 x 50 swim free long&strong @ :40, get time

1 x 50 swim free faster than previous 50, @ :50

No extra rest between sets, do a good job with those 2 x 50's free!

Check HR after 4th time through, then...

200 drill/choice/drill/skulling by 50's

Check HR again, then 1:00 rest, get water 

6 rounds of:

4 x 25 swim 15y FAST/10y drill @ :35, except #3 is all swim FAST @ :20

1 x 75 kick/drill/drill by 25's @ 1:30- kick is on back, focus on 4 FAST UDK's & breakout

1 x 75 swim FAST for time- same stroke as 25's, get time; then right into...

1 x 50 drill PERFECT @ 1:00- same stroke as 25's/75

After even rounds...

2 x 150 pull free w/shnorkle & choice equip, desc 1-2 @ 2:30

DISTANCE-

6 rounds of:

2 x 150 swim neg split free br3 @ 2:10

1 x 350 swim free br3 @ 4:20

2nd & 5th rounds are pull w/shnorkels (can add :10 to intervals)

After 3rd & 6th rounds...

5 x 100 swim IM, last 25 kick on back- all @ 1:40 desc 1-5 to something smoking FAST!

Warmdown a bit before you get out. Do an excellent job in school today, be ready to talk about your SCY goals tomorrow morning. Have a great day!