Monday, November 23, 2020- written for SCY at the D (PM JrG)

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...

Until 5:57p, 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 5:57p, then repeat 150 as warmdown)

150- as above

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS. Get excited for your time off at the end of this week. Have a great day!