Monday Morning, January 10, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

Anybody who raced the mile yesterday can get out after the "3 sets of 75/2 x 50/3 x 25" set

With fins:

8 x 25- 

odds- UDK on stomach @ :40

evens- choice drill @ :30

8 x 75 @ 1:15-

25 fly pull free kick drill, 50 choice drill in primary stroke NO FREE

Take fins off, go 1 x 150 drill/skulling by 25's

1:00 rest

3 sets of:

1 x 75 swim free br3 or back @ 1:05- long & strong

2 x 50 kick on back @ :55* desc 1-2 to giddyup

3 x 25 swim in primary stroke @ :40/:30/:20

No rest between rounds

*50's kick on back get :05 FASTER by round

25's in primary stroke are as follows:

1- swim 15y FAST/10y drill @ :40

2- swim at 200 set up (good tempo, easy on the kick) @ :30

3- all swim FAST @ :20

3 times through:

8 x 25 kick w/boards all FAST @ :40, except #3/5/7 are @ :25

2 x 100 kick on back @ 2:00*- both 100's are all out FAST (2nd set @ 1:50, 3rd set @ 1:40)

8 x 25 kick w/boards all FAST @ :25, except #3/5/7 are @ :40

1 x 50 kick w/boards all FAST for time @ 1:00

1 x 300 swim free br3 or back (same stroke for all 3 rounds), get time & desc 1-3 to FAST

1:00 rest between rounds, check HR

With fins, until you have to get out, finish up with...

8 x 25-

odds- 15y swim FAST, 10y drill @ :35

evens- all swim FAST @ :15

After #8, :40 extra rest, then...

1 x 75 swim FAST for time

Change strokes after even rounds

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule this week, but some changes this weekend with the meets. Have a great day!