Monday Morning, November 2, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :20 rest-

1- 150 drill/swim by 25's, then 50 kick on back focus on 4 small FAST UDK's

2- 100 drill/swim by 25's, then 100 kick on back, desc 50's 1-2 & focus on small FAST UDK's

3- 50 drill, then 150 kick on back desc 50's 1-3 to FAST, focus on 4 small FAST UDK's

3 x 150 @ 2:30- kick/swim/kick by 50's, focus on UDK's

3 x 150 all kick @ 3:00, middle 50 on back, 1st & 3rd with boards, desc 1-3 to all out SMOKING FAST

1:00 rest, check HR & rotate 1 spot

3 times through:

2 x out&backs (all UDK) @ :40, #2 @ :25

4 x 25 kick with boards- odds (15/10) dolphin kick @ :40, evens- all free kick @ :25

2 x out&backs (all UDK) @ :35, #2 @ :20

1 x 250 @ 4:00 as follows:

100 swim FAST free br3

50 kick FAST with boards

100 swim free br3 FASTER than 1st 100 (who can break 1:00? break :58? :56?!?)

3 x 50 kick all out FAST w/boards @ :10 rest- who can break 2:10? 2:05?!?

1:00 rest between sets, check HR & rotate 1 spot

Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS. Get excited to race on November 21...Have a great day!