Sunday Morning, January 2, 2021- written for SCY (wherever you can get a swim in)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:20-

odds- 50 ra2 la2 free drill, 25 breast kick on back

evens- 50 choice drill NO FREE, 25 FAST UDK on stomach

2 x 250 @ :15 rest

#1- swim/drill by 50's, desc 50's swim 1-3

#2- kick/drill by 50's, desc 50's kick to what you can

1:00 rest, check HR

3 rounds of:

5 x 75 @ 1:15-

odds swim/kick/swim by 25's, choice stroke desc 1-3

evens- swim IM, smooth & strong (NO FREE)

1 x 125 swim free br3 @ 1:40- get time, desc 1-3 to giddyup

No rest between rounds, check HR when you can & after 3rd round, then 1:00 rest

(At least) 6 rounds of:

1 x 50 @ :40- swim free br3 w/FAST TURN

1 x 100 @ 1:40 in primary stroke, go 25 drill/50 swim race pace/25 drill

1 x 50 @ :40- as above

1 x 100 @ 1:50 (same stroke as first 100), swim FAST for time, get time

1 x 50 @ :40- as above

1 x 100 @ 2:00- (same stroke as 1st 2 x 100's) BROKEN, 2 x 50 @ :10 rest

Check HR & get right into 50 easy choice @ 1:00 (bank the rest, okay)

I originally wrote up 9 rounds, not sure how much time you'll have, so go 3 rounds primary stroke, 2 rounds choice (different stroke than primary) and 1 round free. 

(If anybody can go 3 rounds each of primary/choice/free, let me know how it goes)

After rounds 3 & 5 (or, if doing 9 rounds, after 3 & 6), go a 150 drill/skulling by 25's

Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today, and make sure you're all squared away for the week ahead at school. Back to regular schedule at each site tomorrow. Have a great day!