Monday Afternoon, September 14, 2020- written for SCY at the D (PM JrG)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

8 x 100 @ 1:45 (Last 2 @ 1:35)
odds- 25 dolph kick on back, 50 choice back drill, 25 kick breast on back build
evens- 25 dolph kick with boards, 50 2k1p breast drill, 25 free kick with boards
8 x 25 @ :40 choice drill in primary stroke, except 3, 5 & 7 are small FAST UDK @ :25
1:00 rest, check HR & rotate 1 spot

3 sets of:
5 x 50 swim free br3 @ :55*, STRONG neg split (*gets :05 faster by round), except #4 is NO FREE
4 x 25 kick with boards (on back in 2nd set) @ :45, odds are build to FAST, evens are 15y FAST/10y easy
Check HR after 2nd set, then rotate 1 spot (no rest or rotation between 1st & 2nd sets)
Until you have to get out, finish up with...
5 x 100's as follows:
1- 25 kick FAST dolphin kick with boards, 75 kick smooth on back, 4 UDK's @ 1:45
2- 25 kick smooth on back, 50 kick choice FAST with boards, 25 breast kick on back, @ 1:45
3- 25 kick choice on back build, 75 kick IM with boards all FAST @ 1:45
4- swim free @ 1:10 (CoGr) or 1:15 (SrG, JrG & SrS) br3- smooth, make interval
5- all kick FAST for time with boards
Check HR after each round & rotate 1 spot.

Wear your mask all the way to the car, do an excellent job with your HW tonight, and with your drylands. Have a great day!