Wednesday Morning, February 16, 2022- written for SCY @ the D

1 x 600- 300/200/100

1:00 rest

12 x 50 in 4 sets of 3:

1-2 @ 1:00, swim free/fist free drill by 25's- count strokes & see how close you can get them

#3- swim/kick free by 25's @ :50, desc 1-4

Check HR, then...

4 sets of:

2 x 75 @ 1:20- 25 kick w/boards, then 50 swim/drill by 25's back or breast (build swim), desc 1-2

1 x 50 swim free br3 @ :35, make interval

No rest between rounds, check HR after 4th round. Then...

3 x 200 @ :20 rest- each 100 is dr/sw/dr/k by 25's (kick is FAST), go 100 free/100 NO FREE

Check HR

6 x 350 as follows:

150 swim long&strong, 50 drill (hand touch to check time), 150 giddyup

Odds- free br3 @ 5:00

Evens- IM (back/breast/free by 50's, drill is back or breast) @ 5:30

Check HR after #6

Finish up with...

Racing on Friday:

With fins, AMRAP of...

8 x 25 @ :40 (odds build to FAST/evens half FAST half drill), then 1 x 50 FAST @ 1:00

Go odd rounds free, even rounds NO FREE

Everybody else:

AMRAP...

100's RACE (75 swim FAST, get time, 25 drill) IM @ 2:00- go back/breast/free by 25's, then 25 drill

Get avg time for 75 ba/br/free after every 3, then...

1 x 75 RACE fly/ba/br by 25's- how close can you get to your time from the ba/br/fr 75's???

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule through the end of the week here at DS, then there are some changes for the weekend (check your email or the Team Feed on the club website). Have a great day!