Monday Afternoon, November 9, 2020- written for SCY at the D (JrG PM)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:20- 50 fist free drill br3, 25 dolph kick on side (1st 12y UDK)

4 x 50 choice drill @ 1:00, NO FREE

6 x 25 kick with boards, all FAST @ :35 (breast kick on #3&5)

Rotate 1 spot (take :30 to do so, not more than that)

6 x 75 @ 1:20- 50 2k1p breast drill, 25 UDK (sneak a breath when needed)

3 x 100 @ 1:45- 25 dolphin kick with boards, 75 drill/swim/drill by 25's breaststroke

6 x 25 dolph kick w/boards, all FAST - except #3&5 are breast kick, all @ :35

Rotate 1 spot (:30 to do so)

One time through:

4 x 50 kick w/boards @ :55

4 x 50 kick on back @ :55 (focus on FAST back turn & UDK's!)

8 x 100 kick- middle 4 x 100 on back (2nd round, middle 4 w/boards, others on back)

Odds @ 1:50, neg split

Evens @ 1:35, FAST

Check HR & rotate 1 spot

With fins, finish up with:

9 x 150's swim @ 2:40 desc 1-3's to all out FAST (3 free, 3 NO FREE, 3 choice)

If there is time...

25's FAST swim from a dive

Wear your mask all the way to the car. Do an excellent job with your HW tonight- and with your DRYLANDS. Get excited for the meet on November 21. Have a great day!