Saturday, January 2, 2021- written for SCY for anybody who can get a swim in today (regular workout schedule resumes on 1/3)

1 x 600- 300/200/100

1:00 rest

For any college kids travelling back this weekend (Julia, Maddie & Jackson), have a safe trip back- it was great having you here with us! You're welcome back to train with us anytime.

All @ :10 rest if there is no pace clock...

4 x 75 @ 1:20- 50 fist free drill br3, 25 breast kick on back

6 x 50 drill/kick by 25's @ 1:00- 3 free, 3 NO FREE

6 x 75 @ :10 rest- 25 kick on back (build) focus on 4 UDK's, 25 drill, 25 skulling

4 x 100 @ 1:45 as follows-

25 drill

50 swim- 25 build to FAST TURN, then 25 DPS

25 drill

14 x 25 kick as follows:

1-4, with boards @ :35- odds are build to FAST, evens are 15y FAST, 10y easy

5-10, on back- odds are @ :40, evens are @ :20, focus on small FAST UDK's

11-14, with boards, just like 1-4

Check HR after #14, then 1:00 rest

4 rounds of, all @ :10 rest

300 pull free br 3/5/7 by 50's if no shnorkel, choice equip

250 swim/kick (odd 50's) then drill or skulling (2nd & 4th 50's)- go odd rounds primary stroke NO FREE, even rounds choice

If you have time...

Finish up with some 50's- can be choice, except evens are NO FREE on 2nd 25:

4 @ :55/4 @ :50/4 @ :45

:30 rest if needed, then...

4 @ :50/4 @ :45/4 @ :40

:30 rest if needed, then...

4 @ :45/4 @ :40/4 @ :35

150 drill/choice by 25's before you get out. Wear your mask all the way to the car, do some schoolwork today- and keep up with your drylands this weekend. Regular schedule resumes tomorrow. Have a great day!