Saturday, February 18, 2024- written for SCY (late AM after schedule change due to "phantom snowstorm")

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys:

6 x 75 @ 1:20- 50 ra2 la2 free drill, 25 superboy/supergirl freestyle kick (face in h2o)

6 x 50-

1-2, fist free @ 1:00

#3 (&6)- swim free br3 @ :45

Check HR, then...

1 x 150 drill/skulling by 25's in mrs, no free

1:00 rest

6 rounds of:

2 x 50 sw/k by 25's mrs no free @ :50, desc 1-2

1 x 50 swim strong & even free br3 or 4/2 @ :40

1 x 75 swim IM, get time & desc 1-6

Check HR after each IM, then...

25 easy drill back to the starting end

After round 6, finish up with...

1 x 100 IM swim from a dive- RACE for time here!

Warmdown a bit before you get out. Thank your parents for getting you to workout on the adjusted schedule. Regular workout tomorrow morning at the St. James (10:30a). Have a great day!