Monday Morning, May 24, 2021- written for SCY (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

6 x 50 @ 1:00, 6ks backstroke drill

3 x 125 @ 2:00- 25 ra backstroke, 25 la backstroke, 25 kick free head out, 50 choice drill NO BACKSTROKE

9 x 25 in 3's-

1&2 @ :40, sit & spin backstroke drill

#3- @ :25- FAST UDK to halfway, then smooth & strong backstroke swim

Check HR & rotate 1 spot

6 x 100 @ 1:40 odds & evens-

odds- 50 fist free drill br3, 25 swim free build to FAST TURN, 25 kick FAST UDK on back

evens- 50 choice backstroke drill, 50 swim backstroke- build to FAST turn, then hold that speed to the end

Check HR & rotate 1 spot

15 x 75 @ 1:30 kick as follows:

1- 25 kick FAST w/boards, 50 smooth kick on back with FAST TURN

2- 50 kick FAST on back (FAST TURN), 25 breats kick with boards

3- all kick FAST WITH BOARDS

Check HR after #15 rotate 1 spot & get right into...

3 x 250 pull choice desc 1-3 @ 3:30

8 x 75 @ 2:00 choice kick as follows:
odds- 3 x 25 kick all FAST with boards @ :10 rest (get time)

evens- FAST for time (25 w/boards, 50 on back- try to be FASTER than time from odds)

Check HR & rotate 1 spot.

Finish up with (AMRAP)...

2x:

{2 x 125 swim choice @ 1:35 (@ 1:45, okay)- can be pull w/choice equip

{3 x 50 swim/kick (by 25's) IM order by 50's @ :55 (2nd time through, these 50's are :05 faster)

After even rounds, :30 rest to check HR & get pulling equip; then...

1 x 450 pull free with choice equip, desc the 3 x 150 to RESTAURANT QUALITY

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular schedule this week, then we move OUTSIDE. Have a great day!