Monday Morning, January 24, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40- 50 drill, 25 swim, build the swim

3 rounds of:

3 x 50 drill/kick by 25's @ 1:00- kick is halfway UDK on back

2 x 25 swim build to 200 setup @ :35- same stroke as 50's drill above

2 x out & backs- all FAST UDK @ :35 (#2 is @ :25)

1* x 50 swim FAST TURN @ :40, same stroke as 50's drill & 25's swim

No rest between rounds

*add 1 x 50 in each round

1:00 rest after 3rd round, rotate 1 spot, then get right into...

19 x 50 @ :50-

odds are kick w/boards, desc 1-10 to something JUICY!

evens- swim choice, FAST TURNS

Check HR again, then 1:00 rest

4 x 100 kick w/boards @ 1:40- #3 is on back, focus on FAST UDK's; desc 1-4

1 x 175 swim long & strong free br3 (or back)- get time

:20 rest

1 x 200 swim- same stroke as 175, equal to or faster than the time you went on the 175

1:00 rest, check HR

4 x 100 kick @ 1:35- as above

1 x 150 swim long & strong free br3 (or back)- get time

:20 rest

1 x 175 swim- same stroke as 150, equal to or faster than your time from the 150

1:00 rest, check HR

4 x 100 kick @ 1:30- as above (go 50 kick w/boards, 25 swim, 25 kick on back if missing interval)

1 x 100 swim IM- good effort, FAST turns- get time

:20 rest
1 x 125 swim free br3 (or back)- equal to or faster than your 100 IM time

Check HR, get fins

With fins, finish up with...

9 x 150 swim @ 2:40 desc 1-3's to giddyup!

Warmdown a bit before you get out. Do an excellent job in school today-and with your DRYLANDS. Regular schedule this week; make sure you get in to the club website and commit to our meet on February 6. Have a great day!