Monday Morning, December 6, 2021- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

12 x 75 @ 1:20, go dr/k/dr by 25's, kick gets faster by rounds of 4 (go 2 free, 2 NO FREE)

Check HR, then 1:00 rest

SPORT FAIR-

All @ 2:00 rest:

30 min swim

20 min pull (shnorkels throughout, change other equip every 300 yds)

10 min kick- 100 on back, 50 w/boards

Check HR

Before you leave, "best/least best/what can I do differently or better" talk about the meet

Everybody else-

2 times through:

6 x 25 kick-

odds 15y FAST/10y easy @ :40

evens all FAST @ :20

1 x 150 swim choice BIG negative split @ 2:40

6 x 25 swim- same as above

1 x 150 kick desc 50's 1-3 to FAST

Check HR

1 round free, 1 round NO FREE

Finish up with 8 rounds...

4 x 25 kick FAST with boards @ :40*, except #3 is all FAST UDK out & back @ :20

1 x 100 kick for time, 50 on back/50 with boards- desc this 100 straight through 1-8 to FAST!

:30 rest between rounds, get water

*in rounds 4-6, then 25's are @ :35, and in rounds 7-8 the 25's are @ :30- still FAST!

Warmdown a bit before you get out & do an excellent job in school today- and with your DRYLANDS! Regular schedule through the week, but then different on Saturday & Sunday due to the MAKO MEET. Check your email or the club website for the holiday schedule, it's different for December 18-January 2. Have a great day!