Monday Morning, April 12, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

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 wboards 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/dolph or breast kick/free by 25's

Get time & check HR; then...

After each round...

MYSTERY SET!!

Rotate 1 spot after each round.

Finish up with...

75's in sets of 2 for 6 total in each round:

2- pull free br 3/5/3 by 25's @ 1:10

2- swim IM (NO FREE) desc 1-2 @ 1:10 (@ 1:15 if needed)

2- kick on back, focus on 4 FAST UDK's off each wall @ 1:20

Check HR & rotate 1 spot after each round

Wear your mask all the way to the car, do an excellent job with your schoolwork today- and with your DRYLANDS! Take good care of yourselves away from the pool & get excited to race LCM this summer. Have a great day!