Monday Afternoon, January 18, 2021- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 200 @ 3:30- 100 drill, 50 kick on back, 50 choice

1 x 250 @ 3:45- odd 50's are swim/kick by 25's desc 1-3; even 50's are drill

No rest between sets; go free, NO FREE, choice by round

Check HR after 3rd round & rotate 1 spot

9 rounds of (in sets of 3):

1 x 75 kick @ 1:20- 25 FAST with boards, 50 on back (focus on UDK's & FAST back turn)

1* x 50 kick FAST for time with boards @ 1:00

*every 2nd round is 2 x 50 kick FAST @ 1:00; 

*every 3rd round is 3 x 50 kick FAST @ :10 rest

After 3 rounds, go 3 x 100 swim free br3 @ 1:20

After 6 rounds, go 3 x 100 swim/kick on back by 50's @ 1:40- all in primary stroke, NO FREE

After 9 x rounds, go 3 x 100 kick, except 3rd 25 is swim choice @ 1:40 (50 kick w/boards, last 25 kick on back)

Check HR and rotate 1 spot after each round of 3 x 100's

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

50's swim alternating odds & evens as follows:

Odds- swim IM order by 25's (NO FREE) all @ :50

Evens- always free br3, @ :40

Check HR at 6:00p and do a 50 easy.

Wear your mask all the way to the car & do a great job with your HW tonight (make sure you're ready for the week ahead at school!). Do a great job with your DRYLANDS this week as well. Have a great day!