Monday, April 12, 2021- written for SCY (PM JrG, JrS & SrS PM)

1 x 600- 300/200/100

1:00 rest

With fins,

4 x 100 @ 1:45- 25 dolph kick on side, 50 choice drill (NO FREE on #2/4), 25 kick free head out

8 x 50 @ 1:00- 25 choice drill in primary stroke, 25 1/2 UDK 1/2 swim FAST (3, 5 & 7 NO FREE)

Check HR, take off fins & rotate 1 spot

4 rounds of:

5 x 25 kick w/boards- 

  odds are 15y FAST, 10y easy @ :35 

  evens are all FAST @ :20

1 x 75 @ 1:40- 25 kick FAST w/boards, 50 kick FAST on back (4 UDK's)

5 x 50 kick as follows:

  1-3 kick w/boards desc @ :55 to something JUICY

  #4- swim free br3 @ :35

  #5- kick FAST on back @ 1:15

1 x 75 kick @ 2:00-

  25 FAST UDK on stomach

  25 FAST breast kick on back

  25 FAST free kick w/boards

1 x 75 kick all FAST for time with boards- go free/NO FREE/free by 25's

Get time & check HR; then...

After each round...

MYSTERY SET!!

After Rd 1, 1 x 100 IM kick FAST for time w/boards

After Rd 2, 1 x 300 swim free or back- desc 100's 1-3 to all out FAST (hand touch at 200, okay)

After Rd 3, 1 x 100 swim/kick by 50's (50k w/boards)- FAST, different stroke than your 300

After Rd 4, 1 x BROKEN 200 kick (75/50/75)- all @ :15 rest, all FAST, all with boards 

Rotate 1 spot after each round.

If there is time, finish up with...

2 x 75 pull free br 3/5/3 by 25's @ 1:10 (@ 1:15, okay)

2 x 75 swim IM desc 1-2 @ 1:20

2 x 75 kick on back desc 1-2 @ 1:30

Check HR after each round of 6 & rotate 1 spot

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with DRYLANDS! Be sure to check the schedule for any changes to workouts this weekend. Have a great day!