Monday Morning, February 15, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

9 x 50 @ 1:00- 2 are drill/kick by 25's, every 3rd 50 is all kick FAST

Check HR & rotate 1 spot after #9

6 times through:

4 x 25 kick @ :35 (#3 @ :20)- odds are FAST, evens are 15 FAST/10 easy

2 x 75 kick all FAST @ 1:40 (same kick for both or IM for #2)

Check HR after 2nd 75

After even rounds, go 1 x 300 as follows:

150 kick on back desc 50's 1-3, then 150 swim BIG, FAT, FROTHY, JUICY KICK

Check HR & rotate 1 spot after even rounds

With fins, 4 sets of:

6 x 25-

odds- 1/2 UDK, 1/2 swim FAST, all @ :20

evens- swim 15 FAST, 10 easy @ :40

1 x 75 swim FAST for time

Check HR & rotate 1 spot after each round

Take fins off after 4th round and go 100 easy choice drill

Until 8a, finish up with...

50's kick @ 1:00- 1 FAST, 1 easy

Wear your mask all the way to the car, do an excellent job with any HW you have left from the weekend- and with your DRYLANDS! Regular schedule for the rest of this week. Get excited to race this weekend! Have a great day!