Monday Morning, December 27, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

W/fins, 

6 x 50 @ 1:00- drill/small UDK on stomach by 25's

8 x 75 @ 1:20- breast pull dolph kick with flip turns- last 25 kick on back arms pointed up

1:00 rest, check HR & rotate 1 spot

6 sets of (50's kick w/boards, except on back in 3rd & 5th rounds):

4 x 50 kick @ :55, #3 @ :45

1 x 150 swim free (or back), BIG NEGATIVE SPLIT @ 2:15

3 x 50 kick @ :40- #2 is @ :55

1 x 100 swim IM, get time & desc 1-6

Check HR after each round & rotate 1 spot after 2nd & 4th spot

JrG- 

Until 7:30a, finish up with...

24 x 25 @ :40- "the usual" in sets of 4, except they're ALL KICK

Sr's- three options:

1) 5 x 300 swim free or back desc 1-5, all @ 4:20, except #2 & 4 are @ 3:50

2) 3 rounds of 300 swim @ 4:30/200 swim @ 2:40/100 swim @ 1:10 (go 2 rounds free and 1 back, or 2 rounds back & 1 free

3) 24 x 25 @ :40- "the usual" in sets of 4, except they're ALL KICK (even rounds of 4 on back)

CoGr-

Fin warmup

"6 sets of"

Work on starts

Wear your mask all the way to the car, do some schoolwork today, and keep up with your DRYLANDS. Be sure to check the schedule for the rest of the week and start thinking about 2021. Have a great day!