Thursday, December 8, 2022- written for SCY

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill NO FREE

8 x 50 swim free/NO FREE by 25's, 4 @ :50, 4 @ :45

Check HR

16 x 25 partner kick w/bds, fwd ss at mid-pool, all @ :45- be sure to RACE here (odds free, evens choice)

1:00 rest

3 x 150 swim free br3 @ 2:00 desc 1-3

1 x 250 swim free br3 @ 3:10

2 x 250 swim free br3 @ 3:20

1 x 350 swim free br3 @ 4:30

1 x 350 swim easy free br 3 @ 5:00

1 x 450 race free

Check HR