SCY
Equipment - fins
8 x 125 SKIDS on 2:15 EN1
10 x 100 FK or DK w/fins on 1:40/1:30/1:20 EN1-EN3
Distance -
5 x 200 on 3:00 EN2+
must hold stroke count, work breakouts, and time (within 2 seconds)
must make 5 x 200's in a row with the above conditions
Sprint and Mid Distance -
5 x {3 x 25 Sprint Medley on :45
{1 x 100 [75 Fr/25 Stroke] on 1:30
descend 100's 1-5
9 x 100 on 6:00 SP1+
active rest in between 100's
same strokes from previous 9x100 sets
5 x 50 CH REC on 1:05
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