Monday Morning, January 11, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:40, odds & evens as follws:

odds- drill/kick on back (focus on 4 UDK's on kick)

evens- drill/swim/drill/skulling- FAST turn on the swim 25; go @ 1:50 if needed

Check HR & rotate one spot.

4 sets of:

3 x 100 @ 1:40/1:30/2:00

6 x 25 @ :25 kick FAST w/boards (middle 2 x 25's are UDK out&backs @ :40)

1 x 150 kick FAST for time (different by round)

3 x 100 are are as follows:

1- 50 kick w/boards fly/free by 25's, 25 swim primary stroke FAST turn, 25 choice kick on back @ 1:40

2- 50 swim fly/back by 25's, 25 kick FAST UDK, 25 swim breaststroke @ 1:30

3- all kick FAST for time, 50 w/boards 50 on back (4 UDK's) @ 2:00

6 x 25 are done as follows:

1-2, kick FAST w/boards @ :25

3-4, out & backs @ :40, all FAST UDK

5-6, kick FAST w/boards @ :25

The 150 kick FAST for time after each round is as follows:

Odd rounds- 50 kick FAST fly/free w/boards (by 25's), middle 50 is on back, UDK as much as possible, last 50 is kick FAST breast/free w/boards (by 25's)

Even rounds- 2nd round is BROKEN @ :10 rest (75/50/25), all with boards; 4th round is straight FAST for time (your choice, but all one kick) with boards

1:00 rest after each round, check HR & rotate 1 spot

Finish up with...

4 sets of:

1 x 100 swim free br 3 @ 1:30

1 x 200 swim neg split free @ 2:30 (at least :03 difference)

1 x 300 swim free FAST for time @ 3:30- keep track of times here, check HR after each

No rest between sets. Backstrokers can go backstroke @ 1:45/2:45/3:45 (Lane E-F can go on these intervals as well).

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular schedule all week, be ready to talk about your 2021 goals later this week...and for RACE DAY on Friday. Have a great day!