Monday Morning, April 5, 2021- written for SCY at the D & CM (SrG, AM SrS, AM JrG & CoGr)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back

1:00 rest

DAY 1 of the LCM season!! I hope everybody is excited. Several things to keep in mind as we get started:

• We're still in a pandemic! So, wear your mask around your ears, NOT held to your face by your hand; wash your hands every chance you get; and, KEEP YOUR DISTANCE from one another;
• ONLY 5 PER LANE- and, SPREAD OUT, 5 yards apart throughout the entire workout;
• The lane you trained in during SCY is the same lane you should be in right now- if we can mix it up we'll let you know;
• Underwaters, underwaters, UNDERWATERS!

2 sets of:

4 x 75 @ 1:20- 50 ra2 la2 freestyle drill, then last 25 is dolphin kick on side

6 x 50 drill/kick by 25's NO FREE @ 1:00 (different stroke in 2nd set)

3 x 100 swim @ 1:35- 1st 25 swim build to FAST turn (same stroke as 50's), 75 swim free br3/5/3 by 25's

Check HR after each round & rotate 1 spot

3 rounds of:

2 x 25 kick FAST w/boards @ :35

2 x "out & backs" all UDK, all FAST @ :35

2 x 25 kick FAST w/boards @ :35

2 x "out & backs" all UDK, all FAST @ :35

6 x 25 @ :45. odds all kick on stomach FAST UDK, evens all swim build to FAST finish

Check HR & rotate 1 spot after each round

Go different stroke for the kick in each round

AMRAP:

3 x 75 swim/drill/swim by 25's @ 1:20- same stroke for all 3

1 x 100 @ 2:00 kick on back- focus on 4 FAST UDK's off each wall; get time & desc 1-3's

After every 3rd round, check HR & rotate 1 spot

JP (OW JrN, had no break):

(also AMRAP)-

400 swim free (HR not lower than 150, not higher than 180) @ :20 rest (even rounds go swim IM)

300 kick- 3 x 100 kick FAST @ :20 rest- get time & check HR after each round

Before you get out, go 1 x 150 drill (50), kick (25), drill (50), skulling (25)

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Start thinking about your LCM goals for this Summer. Have a great day!