Wednesday Morning, October 2, 2024- written for SCY @ South Run (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With boards-

4 x 75 @ 1:15- 25 dolphin kick, 50 drill in MRS (no free)

6 x 50 kick/swim and swim/kick (alternating odds/evens) @ :55-

  *one stroke (MRS), no free

  *get time, gets faster every 2 x 50

6 x 75 @ 1:15/1:10/1:05 (by 2 x 50)-

  *odds are fly/back/breast

  *evens are back/breast/free

Check HR

1:00 rest

3 times through:

2 x 125 @ 1:45 (2:00)- 25 swim fly, 25 choice backstroke drill (check time), 75 swim back desc 25's

1 x 150 @ 2:30 swim free br3 or 4/2- 

  *75 long & strong

  *75 add kick & go

  *get time & desc 1-3 to giddyup

No additional rest between rounds

Check HR after each rouns

AMRAP-

2 x 25 choice drill @ :45

4 x 50 swim at 200 gp @ :55/:50 (by round) or 1:00/:55

Check HR then 50 easy

MYSTERY SET after each round...

Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for driving you all over the world for workout each morning. Have a great day!