Monday, November 1, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

3 x 75 breast pull w/dolph kick & FLIP TURNS @ 1:15/1:05/:55- by 75

1 x 25 FAST UDK on stomach @ :20

:30 rest after 1st round, NO REST between 2nd & 3rd round

Check HR after 3rd round, then...

18 x 25 in 3 sets of 6:

1-2 @ :40, breast pull free kick drill

#3- FAST UDK on back @ :40

4-5 @ :40 choice drill (same drill for both 25's)

#6- FAST UDK on stomach @ :20

No rest between rounds of 6, check HR after 3rd round, then 1:00 rest

3* rounds of (50's easy on back, focus on UDK):

1 x 50 kick FAST/1 x 50 kick easy

2 x 50 kick FAST/1 x 50 kick easy

3 x 50 kick FAST/1 x 50 kick easy

2 x 50 kick FAST/1 x 50 kick easy

1 x 50 kick FAST- check HR, then...

2 x 100 @ 1:40 desc 1-2, 25 swim primary stroke NO FREE FAST TURN, 75 kick on back

Check HR after 2nd 100, then 1:00 rest

*all FAST 50's w/boards;

1st round all 50's @ 1:10, easy 50's @ 1:00

2nd round all 50's @ 1:00, easy 50's @ 1:00

3rd round all 50's @ :55, easy 50's @ 1:00

After 3rd round, get right into...

1 x 600 pull w/shnorkel & choice equip, desc 200's 1-3 (hand touch @ 400, ok)

1:00 rest, check HR again

With fins, finish up with...

24 x 25 @ :40- the usual in sets of 4 (odd rounds of 4 are swim choice, even rounds of 4 are KICK)

Warmdown a bit before you get out. Enjoy your time off today, but be productive with that time, and don't wait until the weekend to get to your schoolwork. Regular schedule this week, except Friday RACE DAY will be at CM (regular time). Have a great day!