Monday Morning, December 27, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

6 x 25 @ :35- fly pull w/free kick, except #'s 3&5 are FAST UDK on stomach

1* x 50 kick on back @ :35- you'll have you'll have to hustle here!

*add 1 x 50 kick in each round

No rest between sets; check HR after 3rd round, then take fins off & continue right into...

1 x 300- 25 swim fly build to FAST TURN, 75 dr-k-dr by 25's (choice stroke)

Check HR, then 1:00 rest

4 x 150 kick @ 2:30- w/bds, middle 50 on back

1 x 100 kick FAST for time w/bds

1:00 rest

4 x 150 swim free br3 (or back) on fastest interval you can make (@ 1:40, or @ 1:50, or @ 1:55)

1 x 100 kick FAST for time w/bds

1:00 rest

4 x 150 kick @ 2:30- 100 free, last 50 choice NO FREE

1 x 100 kick FAST for time w/bds

1:00 rest

4 x 150 kick 50 on back, 100 IM w/bds @ 2:30

1 x 100 kick FAST for time w/bds

1:00 rest

Finish up with...

8 x 100 as follows-

odds- swim free br3 or back, BIG neg split @ 1:30

evens- kick w/bds FAST as follows:

2- 75/:10 rest/25

4- 50/:10 rest/50

6- 25/:10 rest/75

8- straight kick FAST for time

Check HR

Warmdown a bit before you get out. Do an excellent job with your DRYLANDS today, and use your time off wisely (as in, do some of your HW each day so you aren't rushing to get it done on Sunday). Have a great day!