Monday Afternoon, May 17, 2021- written for SCY (JrG PM, SrS PM)

1 x 600- 300/200/100

1:00 rest

15 x 50 in sets of 3 as follows:

1-2, drill/kick by 25's @ 1:00- focus on 4 FAST UDK's to the breakout

#3- swim/kick by 25's (same stroke as drill/kick 50's above) @ :55*, desc through the set

*gets :05 faster by round

Check HR after #15 & rotate 1 spot, put on fins

With fins:

16 x 25 in sets of 4:

1&2, fly pull free kick drill- head down before your hands come around @ :40

#3- swim fly build to FAST @ :30

#4- all FAST UDK @ :20

After #16, check HR & take fins off, rotate 1 spot

1 x 200 drill/kick by 25's, build kick to FAST (focus on 4 UDK's)

:30 rest when everybody is finished, then...

12 x 100 in sets of 3:

1- 25 kick w/boards fly, 50 kick on back free, 25 kick w/boards breast @ 1:45

2- 25 kick on back free, 50 swim cruise/ FAST, 25 kick on back free @ 1:45

3- kick FAST for time w/boards @ 2:00

After #12, :30 rest to rotate 1 spot; then...

3 x 150 @ 3:00 as follows:

1- 50 kick FAST, 100 choice

2- 100 kick FAST, 50 choice

3- all kick FAST for time

After 2nd round, rotate 1 spot and finish up with...

With fins, 24 x 25 @ :40 in sets of 4- "the usual," except...

After every 4 x 25...

1 x 75 swim FAST for time @ 1:40

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS. Regular schedule this week, have a great day!