Monday Afternoon, May 3, 2021- written for SCY (PM SrS, PM JrG)

1 x 600- 300/200/100

1:00 rest

3 x 300 as follows:

200 @ 3:20- 50 drill, 25 swim (build), 25 kick- FAST UDK to the breakout

100 @ 1:40- 25 kick, 50 swim FAST TURN/BO (same stroke as drill on 200), 25 kick FAST

Check HR after 3rd round, rotate 1 spot

With fins-

8 x 75 @ 1:15- breast pull w/dolph kick & flip turns (wide press, build insweep & lunge); even 75's are FAST UDK on last 25

Take fins off & rotate 1 spot

18 x 50 @ :55*- odds are swim/kick breaststroke by 25's (always @ :55, desc), evens are all kick FAST with boards

*for 7-12, the 50's kick are @ :50, then for 13-18 the 50's kick are @ :45

1:00 rest, check HR & rotate 1 spot

3 rounds of:

6 x 100, odds & evens as follows:

Odds- 25 swim choice FAST TURN (NO FREE), 25 kick on back (4 FAST UDK's!) @ 2:00

Evens- kick FAST for time @ 1:30 with boards, 1st 25 is dolph kick, last 75 is choice, but all one kick

1 x 150 swim choice BIG negative split after each round of 6

Rotate 1 spot after each round of 8, then 1:00 rest

Go free/primary/choice kick by rounds of 8

If there is time, finish up with...

75's @ 1:10 (@ 1:15, okay)-

odds- 25 kick on back (4 FAST UDK's), 50 swim choice

evens- swim IM by 25's (NO FREE)

Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Only three days until our meet, get excited to race! Have a great day!