Friday Morning, November 26, 2021- written for SCY for anybody who can get a swim in today

1 x 600- 300/200/100

1:00 rest

4 x 125 @ :10 rest- 50 ra2 la2 free drill, 75 drill/kick/drill NO FREE (last 25 drill should be breast pull w/free kick)

6 x 75 @ 1:20 (odds) & 1:10 (evens)- go @ :10 rest if no pace clock:

odds- 25 swim free build to FAST TURN, last 50 kick on back w/FAST TURN & UDK's

evens- in primary stroke NO FREE, swim/drill/swim (faster than 1st 25 swim) by 25's; FAST TURN on 1st 25

Check HR, then...

3 x 100 @ 1:40- choice stroke:

50 swim (build 1st 25 to FAST TURN, then 2nd 25 is giddyup)

25 drill- hand touch to check time

last 25 swim FAST- get time

Check HR then 1:00 rest after #3

21 x 100 in 3 sets of 7 as follows:

1-3, 25 swim primary stroke build to FAST TURN, 75 swim choice @ 1:30 (@ 1:40 if necessary)

#4- all kick on back, FAST backstroke turns & UDK's, @ 1:30 (@ 1:40 if necessary)

5-7, swim 75 free br3, last 25 kick on back FAST UDK's @ 1:20 (@ 1:30 if necessary)

1:00 rest, check HR

Finish up with (until you have to get out):

EVERYTHING IS @ :40...

3 x out&backs (to halfway)- go UDK on stomach to 1/2way, fwd ss at midpool, then swim back FAST

1 x 50 kick all out FAST for time

Check HR & take 1:00 rest after every 3rd round

Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today, and do some HW as well. We're back to our regular schedule tomorrow, I'm looking forward to seeing everybody this weekend. Have a great day!