Monday Morning, September 14, 2020- written for SCY @ the D (SrG, JrG & SrS AM)

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 @ :50*, STRONG neg split (*gets :05 faster by round), except #4 is NO FREE
2 x out & backs , all small FAST UDK, @ :40
2 x 75 kick on back @ 1:20 desc 1-2 to something JUICY
2 x out & backs w/boards @ :40
1 x 350 swim IM (75 of each stroke, then 50 kick free), desc 1-3 to what you can
1:00 rest between sets, check HR & rotate 1 spot

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.

Go a 150 drill/skulling by 25's before you get out. Do an excellent job in school today, and with your drylands. Wear your mask all the way to the car and stay 10 seconds apart from EVERYBODY. Have a great day!