Monday, February 8, 2021- written for SCY at the D (PM JrG)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 300 @ 5:00- 50 fist free br3, 25 kick (1/2 UDK, then choice kick on the surface)

7 x 50 @ :55*

odds- swim/kick, desc 1-4

evens- all kick choice desc 1-3

*In 2nd round, the 50's are all @ :50

No rest between sets, check HR after 7th 50 in each round. Rotate 1 spot after 2nd round

2* times through:

All 50's are kick, FAST...

3 x 50 @ :55

2 x 50 @ :50

1 x 50 @ :45

1 x 50 @ :55

2 x 50 @ :50

3 x 50 @ :45

Check HR

3 x 150 @ 2:40- desc 1-3 to all out JUICY! 

Check HR after #3, then rotate 1 spot

(1st round, go swim/kick/swim by 50's; in 2nd round, go these 150's kick/swim/kick by 50's, also desc 1-3 to something JUICY!)

*In the 2nd round, the 50's are @ :50, :45, :40 (same :05 desc as 1st round, but starting :05 faster)

After 2nd round, finish up with...

Until 6:00p...

2 x out & backs @ :40 (odd rounds, these are UDK), all FAST

1 x 50 kick FAST (choice), also @ :40

:30 extra rest & check HR after every 4th round, then...

1 x 150 swim choice with BIG FAT negative split- really get that kick going on the 2nd 75!

Warmdown with a 150 drill/skulling by 25's at 5:55p.

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Regular schedule the rest of the week, get excited to race later this month. Have a great day!