Monday Morning, January 4, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

**REMEMBER TO FILL OUT THE NEW HEALTH CHECK PRIOR TO EVERY WORKOUT**

4 x 125 @ 2:15 (@ 2:00 for CoGr)- 50 fist free drill br3, 75 drill/drill/kick by 25's NO FREE

Check HR & rotate 1 spot

3 sets of:

4 x 50 swim @ :45- can be free br3 or back

4 x 25 kick FAST with boards @ :35, except #3 is @ :20

4 x 25 swim FAST @ :20, except #3 is @ :35

4 x 50 all kick make interval @ :45 (can be on back, but then must be 4 UDK each wall)

1 x 150 swim BIG neg split- free or back, put legs into 2nd 75

Check HR, then...

BROKEN 150 KICK w/boards:

1st set, 3 x 50 @ :10 rest

2nd set, 75/50/25, all @ :10 rest- trying to be faster than 1st B150

3rd set, 25/50/75, all @ :15 rest- should be fastest of the day!

1:00 rest between rounds, check HR & rotate 1 spot

CoGr-

With fins, 24 x 25 @ :40- "the usual" in sets of 4, make sure the fast stuff is FAST

Sr's & JrG-

3 x 450 (rotate after each 450) as follows:

1- kick 150 FAST, then 300 pull neg split

2- pull/kick/pull by 150's, kick is FAST

3- 300 pull neg split, lst 150 kick FAST for time

Check HR, then 1:00 rest

(JrG- will probably be done after 450's, go 150 easy drill/choice before you get out)

Sr's- finish up with...

50 swim in sets of 4 as follows:

4 x 50 @ :50, IM order by 25's for 1, 2 & 4; #3 is all swim free br3 @ :35

Check HR after 12 x 50; if no time for another round of 4, go a 150 easy drill/choice by 25's, then get out.

Wear your mask all the way to the car & do an excellent job in school today. Be sure to stay on top of your DRYLANDS (it's part of your training, not something extra)! Regular schedule the rest of this week, and a BIG RACE DAY on Friday. Have a great day!