Monday Afternoon, December 7, 2020- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

5 x 50 @ 1:00- body position kick/catchup free by 25's

5 x 50 @ 1:00- drill primary stroke/FAST UDK on stomach by 25's

Check HR & rotate 1 spot; then...

2 rounds of:

6 x 50 kick w/boards @ :55- odds are easy/FAST/easy; evens are FAST/easy/FAST (Rd2 on back)

3 x out & backs @ :40, all FAST UDK on stomach w/fwd ss at midpool- except #2 is with boards @ :20 

1 x 200 kick FAST for time with boards- get time for #1, then for #2...

Check HR & rotate 1 spot after each round

5 rounds of:

2 x 75 @ 1:20- 25 kick all out FAST with boards, 50 drill

4 x 75 @ 1:30- 50 swim all out FAST, 25 drill- in primary stroke

1 x 300 swim free (or back), get time & desc 1-5 to something JUICY!

Check HR & rotate 1 spot after each round

If there is time, 25's with fins until you have to get out (the "usual").

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS. Get excited to race this month & have a great day!