Monday Afternoon, November 30, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

With fins, 3 sets of:

3 x 75 @ 1:20, breast pull with dolph kick AND FLIP TURNS, desc 1-3

3 x 25 @ :40- all kick FAST UDK

1 x 100 kick FAST for time on back, focus on 4 UDK's

Check HR after each round and rotate 1 spot 

After 3rd set, take off fins and get started on...

3 x 150 @ 2:45- 50 2k1p breast drill, 25 breast kick on back (2x)

6 x 50 @ 1:00- 25 swim breast build to FAST TURN, then 25 breast pull with free kick

1:00 rest, check HR & rotate 1 spot, then...

12 x 50 in sets of 3:

1- swim breaststroke

2- swim/kick breaststroke

3- all kick (choice kick, make interval)

Go 3 @ :55, 3 @ :50, 3 @ :45 and last3 @ :40. Then 1:00 rest, check HR

Until you have to get out, finish up with...

6 x 25 kick @ :35/:20 (odds are 15 FAST/10 easy @ :35; evens all FAST @ :20)

1 x 50 kick FAST for time @ 1:00 (75 @ 1:30 kick FAST for time in even rounds)

1 x 150- 25 FAST UDK, then 125 swim free: 50 cruise, then last 75 is BIG FAT FROTHY KICK

1:00 rest between rounds- check HR & rotate 1 spot

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS. Get excited to race in December & have a great day!