Monday Morning, November 23, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 x 125 @ 2:15- 50 fist free br3, 75 drill/kick/drill in primary stroke (NO FREE)

4 x 100 @ 1:45- 25 drill, 50 swim FAST TURN, 25 kick FAST (4 FAST UDK's), primary stroke

Check HR & rotate 1 spot

A wee bit of kicking...

With boards:

3 x 50 kick neg split @ :55

1 x 75 kick FAST for time @ 2:00

3 x 75 kick @ 1:20- middle 25 all out FAST

1 x 100 kick FAST for time @ 2:30

3 x 100 kick @ 1:45- middle 50 FAST

1 x 125 kick FAST for time

Check HR & rotate 1 spot

Repeat set one time, 2nd time through is ON BACK

After 2nd time through, check HR & rotate 1 spot, then get right into...

3 x 150 pull free br 3/5/3 by 50 @ 2:10

3 x 150 swim free br3 @ 2:30, desc 1-3 to something JUICY! Really use your kick on #3

Check HR & rotate 1 spot, then...

JrG- until 7:30a, finish up with...

1 x 150 drill/choice by 25's @ 3:00

??? x 50 swim at 200 GP @ 1:00 (go 50's until 7:27a, then repeat 150 as warmdown)

150- as above

Seniors continue with... (DISTANCE & CoGr can skip this, see bottom of workout):

3 x 125 @ 2:00- 50 swim with FAST TURN/BO, 75 kick

1 x 100 kick FAST for time @ 2:30

3 x 100 @ 1:40- swim/kick by 50's in primary stroke

1 x 75 kick FAST for time @ 2:00

3 x 75 swim IM @ 1:10

1 x 50 kick FAST for time

Check HR & rotate 1 spot

Finish up with...

1 x 150 drill/choice by 25's @ 3:00

4 x 100 @ 2:00- 25 swim FAST (FAST TURN/BO), middle 50 drill, last 25 skulling

1 x 150- as above

Check HR before you get out

DISTANCE-

2 sets of:

3 x 150 pull @ 2:10 br3/5/3

1 x 175 swim free @ 2:00

Check HR after 2nd set, then continue right into...

3 x 350 pull desc 1-3 @ 5:00

Check HR, then finish up with...

6 x 200 as follows:

Odds- 50/25/50/25/50- 50's are swim at GP (1000 or mile pace), 25's are drill, all @ :10 rest

Evens are pull br3 on 3rd 50, except...

#6 is swim FAST for time

Check HR & warmdown before you get out

CoGr-

2 rounds of (1 primary stroke, 1 choice):

4 x 25 swim at 200 GP @ :30 (#3 is drill)

50 drill @ 1:00

5 x 25 swim at 200 GP @ :35 (#4 is drill)

50 drill @ 1:00

6 x 25 swim at 200 GP @ :40 (#4 is drill)

50 drill @ 1:00

5 x 25 swim at 200 GP @ :35 (#4 is drill)

50 drill @ 1:00

4 x 25 swim at 200 GP @ :30

Check HR, then get right into...

150 drill/choice @ 3:00

Repeat set 1 more time

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Get excited for your day off on Friday this week. Have a great day!