Sunday Afternoon, January 9, 2022- written for SCY @ CM (StJ group and SrS)

1 x 600- 300/200/100

1:00 rest

12 x 100 in sets of 3:

1-2 @ 1:40- drill/kick on back by 50's

#3- 25 swim primary stroke build to FAST, 50 swim free br3, 25 kick UDK on stomach

Check HR & rotate 1 spot...

21 x 50 in 3's as follows:

1-2, swim/kick by 25's @ :50, desc 1-2 to something legit

#3- swim free br3 or back @ :40- FAST TURN/BO

No rest between rounds of 3, check HR after #21

Check HR & rotate 1 spot

With fins,

9 x 150 swim @ 2:40- desc 1-3's to FAST

3 free, 3 NO FREE, 3 choice

Get time & check HR after every 3rd 150

Finish up with...

8 x 50 @ 1:00- 25 swim FAST, 25 drill (change strokes after 3 & 6

Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Back to regular schedule tomorrow, but there will be some changes for next weekend due to the meets. Have a great day!