Saturday Morning, September 10, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

Warmup "as you feel" for 20-25 minutes, then...

2* rounds of:

2 x 200 @ 3:40- 50 choice drill, 100 swim IM, last 50 kick on back (UDK's!)

16 x 50 in sets of 4-

4 @ :55

4 @ :45

1st time through neg split

2nd time through strong & even

3 x 350 @ swim @ :20 rest as follows:

1st 200 is long & strong to start, then descend from there

last 150 is always giddyup, bring in the legs after the first 200

*in the 2nd time through, go the 50's @ :50 & :40 (instead of :55 & :45)

Check HR & 1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with your DRYTLANDS. Have a great day!