Sunday Afternoon, February 20, 2022- written for SCY at CM (St. James Group)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:20- 50 choice drill, 25 kick on back arms toward ceiling

8 x 25 @ :35- choice drill in primary stroke (NO FREE), #3's 3/5/7 are FAST UDK @ :20

4 x 50 @ :50- breast pull free kick drill/FAST UDK by 25's

3 x 100 @ 1:40 as follows:

50- drill/swim FAST by 25's (same stroke for both)

50- drill/kick FAST by 25's

1:00 rest, check HR then take off fins for...

1 x 200 drill/kick/drill/choice by 50's

1:00 rest

6 times through:

1 x 75 RACE from a dive, get time/25 drill back to starting end @ 2:00

3 x 100 swim free cruise @ 1:30

Same stroke for 3 rounds on 75/25, then...

200 drill/choice by 50's

Change strokes for last 3 rounds if you'd like (same stroke for those 3 rounds)

200 drill/choice again after 6th round, then...

TEAM TALK

Do an excellent job with your HR tonight, make sure you're ready for the week ahead at school. Remember, the SPRING SCHEDULE begins tomorrow, make sure you know where you should be for each workout. Have a great day!