Monday Morning, October 25, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:30- 100 drill/swim by 25's (change stroke for #3), 100 kick on back desc 1-3

Check HR, then everybody together...

2* sets of:

8 x 50 kick @ :50- your choice, except #'s 3/5/7 are FAST with boards

6 x 25 kick FAST w/boards (2 x 3 x 25) as follows:

1 @ :45

1 @ :35

1 @ :25

:30 rest, check HR & get ready...

8 x 50 kick @ :50- your choice, #'s 1/2, 4/5, 7/8 all FAST w/boards; 3&6 on back (make interval)

:30 extra rest, check HR, then...

3 x 100 swim 25 fly/75 choice desc 1-3 to what you can @ 1:30

1:00 rest between sets, check HR again

*PLEASE NOTE:

In 2nd set, 50's kick FAST are dolphin kick/choice by 25's;

The 6 x 25 are @ :40/:30/:20 by 25's;

And, after 2nd set, go 3 x 200 @ 3:30 descend, 25 swim fly/50 swim back/75 swim breast/50 kick on back

100 easy drill after 2nd round, check HR again

Finish up with...

8 x 50 @ :50- odds swim FAST turn, evens kick FAST w/boards

1 x 250 pull free w/shnorkel & choice equip, desc 50's 1-5 to what you can

1:00 rest

8 x 50 @ :45- odds swim FAST turn, evens kick FAST w/boards

1 x 350 swim- odd 50's NO FREE (desc 1-4), evens choice

1:00 rest

8 x 50 @ :40- odds kick FAST for time- can you make the interval?!? evens, choice

1 x 450 choice (swim or pull), desc 150's 1-3 to what you can- empty the tank here!

Check HR

Warmdown a bit before you get out. Do an excellent job in school today, and with your drylands. Aerobic for the rest of the week 9long swim tomorrow), then back to the quality. Have a great day!