Monday Afternoon, September 28, 2020- written for SCY @ the D (PM JrG)

 1 x 600- 300/200/100

1:00 rest

9 x 100-

1&2, 50 drill, 50 kick on back- focus on 4 small FAST UDK's off each wall, all @ 1:50

#3- 25 swim (same stroke as drill above) build to FAST turn, 75 kick (last 50 w/boards) @ 1:35

Check HR after #3/6/9 & rotate 1 spot

With boards @ the 25's, several 5 rounds of...

2 x 75 kick, desc 1-2 @ 1:20- focus on the 4 small FAST UDK's

6 x 25 kick @ :35 (15 FAST/10 easy), except #3, 4 & 6 are all FAST @ :20

1 x 100 swim STRONG negative split, go Free in odd rounds, NO FREE in even rounds; if going IM, go 25 fly build, 50 back STRONG neg split, and 25 breast FAST

Check HR & rotate 1 spot after each round

CoGr: went 6th round with 25's kick as follows- 1, 2, 4, 5 & 6 all @ :20, great job!

Finish up with...

MYSTERY SET!

PM JrG, go 3 x 200 kick all out FAST for time @ 4:00 (4:30 if needed), 100 with boards, 100 on back

Today the Mystery Set was 6 x 200 kick @ 4:00- 100 with boards, 100 on back- all FAST!

CoGr got out early on SP's 2:31.1, very impressive!

Wear your mask all the way to the car, do an excellent job with your HW tonight(and with DRYLANDS!) & stay well hydrated. Have a great day!