Monday Afternoon, December 21, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

3 sets of 3 x 100-

#1 @ 1:40- 50 fist free br3, 50 kick choice on back focus on 4 FAST UDK's

#2 @ 1:40- drill/swim/drill in primary stroke, last 25 small FAST UDK on stomach

#3 @ 2:00-  2 x 50 kick @ :10 rest, desc 1-2 to something JUICY! Can be with boards

Check HR & rotate 1 spot after #9

6 rounds of:

1 x 75 swim free br3 @ 1:00 (can be backstroke), descend 1-6

1 x 50 drill in primary stroke (NO FREE) @ 1:00

Check HR after 6th time through & rotate 1 spot

6 x 25 kick- odds @ :35 (1/2 FAST 1/2 easy), evens @ :25 (all FAST)

2 x "out & backs" @ :30, all small FAST UDK on stomach/fwd ss/on back

4 x 100 kick w/boards @ 1:45 desc 1-4 to all out FAST

1 x 300 swim free/NO FREE by 50's, desc 100's 1-3 to what you can

Check HR & rotate 1 spot

8 x 100 kick-

odds- easy/FAST by 25's @ 1:50 (can be with boards)

evens- @ 1:30 make interval, can be on back- you'll have to hustle here!

1 x 150 drill/drill/skulling by 25's (2x)

Check HR & rotate 1 spot

With fins, four sets of:

6 x 25 @ :40- odds are 15Y swim FAST, 10Y drill; evens are 1/2 UDK 1/2 swim- all FAST

1 x 100 swim FAST for time- goal is best time in 100 SCY event (same stroke as 25's above)

1:00 rest between sets.

If there is time, until 6p, finish up with...

1 x 125 swim free br3 @ 1:50

1 x 125 swim free br3 @ 1:40

1 x 125 swim free br3 @ 1:30

Take 1:00 rest after every 3rd round, check HR

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS, and make sure you know the schedule changes for the next couple of weeks. Get excited for 2021, it's going to be a great year for everybody. Have a great day!