Monday Morning, December 13, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Anybody who raced this past weekend at MAKO:

Do the warmup (6 x 100 & "2x through"); 

then get to the 30/20/10, all @ 2:00 rest

After that we can do your "best swim/least best swim/what can I do differently or better" talk, then you can go.

6 x 100 @ 2:00- dr/k/dr/skull by 25's, go 3 free, 3 NO FREE

2 times through:

6 x 25-

odds FAST UDK @ :25

evens- choice drill @ :35 (same stroke for all 3)

3 x 75 @ 1:20- sw/k/sw by 25's, desc 1-3 (2nd round, these are @ 1:10)

NOTE: 25's drill & 75's are the same stroke; change stroke for 2nd round

3 rounds:

4 x 50 @ :50 "DWYW," but nothing sloppy

3x: {2 x 25 kick FAST w/boards @ :40

      {2 x out & backs @ :30- all FAST, all UDK

      {2 x 25 kick FAST w/boards @ :10 rest

      {1 x 50 swim FAST TURN @ :40

      After 3rd time through...

1 x 100 swim free br3 @ 1:00, make interval

1:00 rest after 100 free, check HR

Kick should be free for 1st 3 rds, then primary stroke for 2nd 3 rds, then choice for last 3 rds

Until you have to get out, finish up with...

100's @ 1:40 as follows:

odds- 25 kick FAST/50 swim (from a dive) FAST TURN/25 kick FAST

evens- all kick FAST for time

Warmdown a bit before you have to get out. Do an excellent job in school today- and with your DRYLANDS. Be sure to get into the club website and declare your events for the Greensboro meet. Regular schedule for the rest of this week, the holiday schedule kicks in for next week. Have a great day!