Monday Morning, January 18, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 sets of:

1 x 200 @ 3:15 (@ 3:30 if needed)- 100 drill, 50 kick on back, 50 choice

1 x 250 @ 3:30 (@ 3:45 if needed)- 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 @ 1:10- except 3rd 25 is kick on back (@ 1:15, okay)

After 6 rounds, go 3 x 100 swim/kick on back by 50's @ 1:30- all in primary stroke, NO FREE

After 9 x rounds, go 3 x 100 kick, except 3rd 25 is swim choice @ 1:20 (50 kick w/boards, last 25 kick on back); go @ 1:30, okay

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

COLLEGE GROUP: you can go the 50's on the middle 3 rounds ALL SWIM if you'd like (only for the middle 3 rounds!)

Until 8a, finish up with...

2 x 25 swim 15m FAST/10m drill @ :40

1 x 50 swim free br3 with FAST TURN/BO, @ :40

1 x 25 kick FAST @ :40- choice kick

1 x 25 all small FAST UDK @ :40

Check HR after each round & rotate 1 spot if necessary

DISTANCE Option...until 8a:

1 x 200- 100 swim IM, 100 choice (but no more than 25y free on 2nd 100) @ 3:00 (@ 3:20, okay)

1 x 250 pull free br 3/5 by 50's, also @ 3:00 (@ 3:20, okay), desc 1-???

Wear your mask all the way to the car & do some schoolwork today- even though it's a holiday. Regular schedule this week, stay on top of your DRYLANDS. Have a great day!