Monday Morning, October 4, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 x 300 @ 5:00-

1st 200 is drill/kick on back by 50's (focus on 4 FAST UDK's)

last 100 is swim, desc 1-3 to what you can (swim is same stroke as drill)

Check HR, then...

2 rounds of:

1 x 100 drill @ 1:40*, except 3rd 25 is all kick FAST on back

8 x 25 (2/4/2) @ :40* as follows:

1-2, swim at 200 set up

3-6, all kick FAST w/boards (go side by side in 2nd round)

7-8, all swim FAST

1 x 100 kick FAST FOR TIME w/boards, get time

Check HR after each round, then 1:00 rest

*in 2nd set, 100 drill is @ 1:45 and 25's are all @ :30 (kick 25's are side by side)

It's time for the....

HOUR OF POWER!!!

(60 x 50 kick all FAST @ 1:00)

1-12 with boards, as follows:

1-2, choice/breaststroke desc 1-2 @ 1:00

#3- all FAST FOR TIME (FFT) @ :45- giddyup here!

Check HR

13-24, same as 1-12, except on your back- focus on the FAST UDK's!

Check HR

25-36:

1&2 are w/boards@ :50, all FAST (IM order by 25's)

#3- on back, choice kick @ 1:20- FAST backstroke turn & UDK's

Check HR

37-48 in 3's...

1 @ 1:00- easy choice/breast by 25's

1 @ :50- 25 dolphin kick, 25 choice- all FAST

1 @ :40- choice kick, make interval!!

Check HR

49-60, all @ 1:00

odds- choice kick FAST for time

evens- swim/LUNGBUSTER from a dive by 25's- all FAST

Check HR immediately & OML, then...

Warmdown with 8 x 50 @ :20 rest- 15yds swim FAST, 35yds drill PERFECT. Do an excellent job in school today and get excited tor ace this weekend at our JP Popovich Meet. Have a great day!