Monday Afternoon, April 19, 2021- written for SCY (PM SrS, PM JrG)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

4 x 25 choice drill @ :35, except #3 is all FAST UDK @ :20

1 x 50 swim/kick by 25's @ 1:30- build swim to FAST TURN/UDK's

Get time & rotate 1 spot after each 50, but stay on interval

Change strokes by round if you'd like, but last round is fly

Take off fins after 3rd round & rotate 1 spot; then...

1 x 400- 25 drill, 50 swim FAST TURN/BO, last 25 is skulling- change strokes by 100 if you'd like (1st 100 is fly, others are your choice)

1:00 rest, check HR & rotate 1 spot

9 x 100 @ 1:25 (can be @ 1:35 if more appropriate)- go 25 swim fly, 75 swim free br 3/5/3 by 25's; except, every 3rd 100 is 25 swim fly and 75 kick @ 1:35 (or @ 1:45 if going others @ 1:35)

Check HR & rotate 1 spot, then continue right into...

3 rounds of (50's kick are with boards):

3 x 50 kick @ 1:00 FAST/easy by 25's

3 x 50 kick easy/FAST by 25's @ :55

2 x 75 kick on back @ 1:20, desc 1-2 & focus on 4 FAST UDK's

3 x 50 kick all FAST @ :50

1:00 rest, then...

1 x BROKEN 200 kick with boards, 75/50/75, all @ :15 rest

Finish up with...

3 x 450 desc 1-3 @ 6:00 (@ 6:20 if needed), pull free br 3/5/3 by 150's (or use shnorkel)

3 x 350 swim choice swim choice desc 1-3 @ 5:00 (@ 5:30 if needed)

Check HR before you get out

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Get excited to race this weekend & have a great day!