Thursday Morning, January 19, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:30- 50 choice drill, 25 kick (half UDK on stomach)- go free/no free/choice by 150

4 x 75 @ 1:15- 50 ra2 la2 free drill, 25 TOMBSTONE kick w/boards

16 x 50 in 4's as follows:

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

5-8, swim IM order by 25's @ :50

9-12, swim/kick by 25's @ :50 NO FREE 

13-16 all kick @ :50

Check HR, then 1:00 rest

3 rounds of:

4 x 50 swim @ :45, strong & even (BH lane @ :50- ok)

4 x 100 swim @ 1:30, HR at 150/160 by 50's (BH lane @ 1:40)

4 x 150 swim @ 2:15, HR at 150/160/170 by 50's (BH lane @ 2:30)

Check HR after each round, then :30 rest;

Finish each round with...

1 x 175 swim, goal is 200 best time or faster (DISTANCE- go 450 swim at 500 Goal Time)

1:00 rest after each round

(3rd round is all backstroke)

After 3rd round, finish up with...

25's race @ :40, partner-style; change stroke after every 4 x 25's

Warmdown a bit before you get out. Do an excellent job in school today, make sure you're starting 2023 on the right foot. Have a great day!