Monday Morning, June 14, 2021- written for SCY @ CM (Black/Black+)

1 x 600- 300/200/100

1:00 rest

12 x 50 @ 1:00 drill (25 ra2 la2 free, 25 breast pull free kick- wide press), except #'s 4, 7, 9 & 12 are swim breast/free by 25's @ :50/:45/:40/:35 by 50

Check HR, then :30 rest to get ready...

3 rounds of:

1 x 200 swim 100 back/breaststroke by 50's, 100 swim free- all STRONG @ 3:00- get time

1 x 150 kick free/breast/free by 50's @ 3:00- get time & desc1-3 to something JUICY!

No rest between rounds, check HR after 3rd round

3 rounds of:

1 x 25 kick FFT/1 x 25 easy out & back, all UDK

2 x 25 kick FFT/1 x 25 easy out & back, all UDK

3 x 25 kick FFT/1 x 25 easy out & back, all UDK

4 x 25 kick FFT/1 x 25 easy out & back, all UDK

1 x 100 kick FAST for time- different by round (IM, free, choice, by round)

1st round 25's kick & UDK out&backs are @ :45, 2nd round @ :35, 3rd round @ :25- all kick is FAST

Not more than 1:00 rest between rounds.

If there is time...

25's from a dive race

Wear your mask all the way to the car, do an excellent job with your DRYLANDS today, and get excited to RACE this weekend. Have a great day!