Monday Morning, January 25, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:15 (@ 3:30 if needed)-

150 kick/drill by 25's, last 50 is swim FAST turn (same stroke as 1st 150 k/dr)

9 x 50 @ :50 in sets of 3-

1&2, swim/kick by 25's (same stroke for both), desc 1-2

#3- all kick FAST w/boards

Check HR after #9, stay on interval & finish up with...

4 x 50 swim choice @ :40- all FAST TURNS/BO

Check HR again & rotate 1 spot

 

6 rounds of:

1 x 75 @ 1:20- 25 kick FAST w/boards, 50 kick on back- focus on 4 FAST UDK's & FAST turn

3 x 50 kick @ :55*, desc 1-3 (odds w/boards, #2 on back)

1 x 75 @ 1:20- as above

3 x out & backs @ :40+- go UDK/w-bd/UDK by individual out&back

1 x MYSTERY KICK  (100 of some sort after odd rounds, 200 of some sort after even rounds)

1 x 150 (odd rounds), STRONG negative split or 1 x 250 (even rounds) pull free desc 1-3 to something JUICY!

Check HR after each round & rotate 1 spot; 1:00 rest between rounds

*50's kick in 1st/4th rounds are @ :55, in 2nd/5th rounds @ :50, in 3rd/6th rounds @ :45

+Out&Backs @ :40 in 1st/4th rounds, @ :30 in 2nd/5th rounds, and @ :20 in 3rd/6th rounds

After 6th round, finish up with 3 x 150 @ :15 rest, drill/choice by 25's (last 25 is skulling)

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Check your email tomorrow morning in case we have to cancel the workout due to the weather. Regular schedule the rest of this week. Have a great day!