Monday Morning, November 30, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

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 (CoGr, go last round WITHOUT FINS)

CoGr- after 3rd round, get right into...

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

EVERYBODY ELSE, after 6th round, take off fins and go the following:

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

EVERYBODY GOES THE FOLLOWING:

6 sets of-

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

After 6 rounds of the kicking, until the end of workout, finish up with...

DISTANCE:

2 x 275 swim free br3 @ 3:10 (or @ 3:30)

1 x 300 swim free br3 @ 3:10 (or @ 3:30)

Check HR when you can (and after 3rd 300), try to hold stroke count throughout

CoGr- sprinters, work on starts & breakouts

Sr's-

3 rounds of:

1 x 125 swim free br3 @ 1:30

1 x 125 swim- 25 fly, 100 free br3 @ 1:35

1 x 125 swim- 50 fly/back, then 75 free br3 @ 1:40

1 x 125 swim- 75 IM, then 50 free br3 @ 1:45

1 x 125 swim- 100 IM, last 25 kick free on back @ 1:50

Check HR & rotate 1 spot (if necessary) after each round; if NOT necessary to rotate, go 3 rounds straight through

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