Thursday Afternoon, September 23, 2021- written for SCY @ The D (PM JrG)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

1 x 150 drill/kick by 25's, build kick to fast & desc 1-3, all @ 3:00

4 x 25 swim (same stroke as drilled above) @ :35 (desc1-3), except 3rd 25 is FAST UDK @ :25

No rest between rounds; go free, primary NO FREE, choice by 25's

Check HR after 3rd round, then...

15 x 50 in sets of 3 as follows:

1&2- swim IM order by 25's @ :55, desc 1-2 (same order for both; 1&2 are fly/back, etc...)

#3- all swim free br3 FAST TURN @ :45

Adjust intervals to 1:00 & :50 if necessary

2 times through:

6 x 75 as follows (all 75's are IM's by 25's, NO FREE):

odd rounds- swim/kick/swim by 25's @ 1:30 (or 1:35), desc to FAST

even rounds- 50 kick w/boards, 25 swim @ 1:35 (or 1:40) desc to FAST

EXCEPT...

#3 is 100 swim free @ same interval; (even rounds go 25 swim primary/75 swim free same interval)

#6 is 100 swim IM FAST for time

Check HR after every round, then...

After odd rounds: 2 x 150 pull w/shnorkel desc 1-2 to FAST @ 3:00

After even rounds: 7 x 50 kick @ :10 rest desc to all out FAST

1:00 rest between rounds, check HR

After 2nd round...

1 x 200- drill/choice by 25's, check HR again, then finish up with...

100's swim free br3 @ 1:25- as many as you can go; good turns & UDK's, keep it long&strong @ 1:35 if necessary)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!