Monday Morning, December 21, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

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

6 x 75 @ 1:15 kick- 25 dolph kick w/boards, 50 kick breast/free on back (4 UDK's!)

2 x "out & backs" @ :30- as above

4 x 100 kick w/boards @ 1:35 desc 1-4 to all out FAST

5 x 50 swim/kick by 25's NO FREE @ :55 desc 1-5 to what you can

Check HR & rotate 1 spot

8 x 100 kick-

odds- easy/FAST by 25's @ 1:45 (can be with boards)

evens- @ 1:25 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, finish up with...

6 x 25 @ :40

odds- 15Y swim FAST/10Y drill

evens- all FAST: 1/2 UDK, 1/2 swim

1 x 100 swim @ LIFETIME BEST TIME

2 rounds free, 2 round primary, 2 rounds choice

Sr's/CoGr-

If there is time...

125's swim free (or back) 1 @ 1:40/1 @ 1:30/1 @ 1:20

Can go IM (last 25 kick on back) @ 1:55/1:45/1:35

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Be sure to check the schedule for later in the week. Have a great day!