Monday Morning, October 19, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:10- 50 breast pull with dolphin kick, 25 small FAST UDK, go as far as you can

3 x 100 @ 1;40- 75 drill/swim/drill by 25's in primary stroke, last 25 kick free on back, arms pointed toward ceiling

12 x 25 @ :40- fly pull free kick, except #'s 3, 6, 8 & 11 are all FAST UDK @ :20

Check HR, take off fins & rotate 1 spot

CoGr, after the fin set, go to the end for your set...

6 sets of (rotate after 3rd & 6th rounds):

1 x 100 @ 1:30- 25 kick w/boards, 75 swim free br3

1 x 100 @ 1:30- 75 swim IM, 25 kick free with boards

1 x 100 @ 1:30 (@ 1:40, okay)- 50 kick on back, 50 swim in primary stroke NO FREE

1 x 100 swim free br 3 @ 1:10 (@ 1:15, okay)

1 x 200 kick FAST for time- different by round, BROKEN in 3rd & 5th rounds (75/50/75, @ :10 rest)

Finish up with...

25's in sets of 4 @ :40, the usual (12 x 25 without fins, 12 x 25 with fins)

CoGr-

10 x 250 as follows:

odd 250's @ 3:40- odd 50's kick (desc 1-3), even 50's drill

even 250's swim (or pull) @ 3:00 (Heavy D pull @ 3:20), desc 1-5 to what you can

Check HR after #10, then...

4 rounds of:

3 x 150 swim free @ 1:50 desc to what you can (Heavy D, pull @ 2:10)

1 x 100 swim/kick by 50's NO FREE, FAST- get time & check HR

:30 rest between sets.

With fins, until 8:30a, finish up with...

25's @ :35, odds build, evens all out FAST

Wear your mask all the way to the car, do an excellent job in school today & get excited to race this Saturday. Please keep up with your drylands as well. Have a great day!