Monday, February 1, 2021- written for SCY (wherever you can get a swim in)

1 x 600- 300/200/100

1:00 rest

2 sets of, all @ 1:00 (:10 rest if no pace clock):

4 x 50 all drill- ra2 la2 free on 1st 25, NO FREE drill on 2nd 25

4 x 50 drill primary/kick choice by 25's- build kick to FAST

4 x 50 all kick, 25 on back FAST BACK TURN, 25 kick free on stomach- build to FAST

2 x 75* swim free br 3, desc 1-2

*75's are IM (NO FREE) in 2nd round

After 2nd round, check HR then get right into...

6 x 300 as follows, :10-:15 rest after each 300, not more than that:

odds- all pull free, br 3/5/7 by 50's, neg split each 300 & desc the 300's 1-3

evens- go swim/kick by 50's, desc 100's 1-3 to something JUICY (go primary stroke on #2, 4th best stroke NO FREE, and #6 is choice)

1:00 rest, check HR

Until you have to get out, finish up with...

50's kick, in sets of 4 as follows:

1-4 @ 1:00, 1 easy on back (focus on 4 UDK's) 1 FAST with boards

5-8 @ :55, 1 easy 1 FAST as above

9-12 @ :50, 1 easy 1 FAST as above

13-16 @ :45, 1 easy 1 FAST as above

Warmdown with 3 x 100 @ :10 rest- go drill/kick/drill/skulling by 25's

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Hopefully back to regular schedule tomorrow, but be sure to check your email before your workout for any changes. Have a great day!