Monday Morning, January 3, 2022- written for SCY @ The D

1 x 600- 300/200/100

1:00 rest

With fins, 2 times through:

7 x 25 @ :35- odds are breast pull w/free kick drill; evens are FAST UDK on stomach

1 x 75 breast pull w/dolph kick & flipturns, desc 25's 1-3

Check HR, when everybody is finished we'll start the 2nd round

After 2nd round, check HR & take fins off; then...

3 x 200 @ 3:30- 75 swim backstroke (tempo), 125 breast (odd 25's swim desc 1-3, even 25's drill)

1:00 rest, check HR again

2 rounds of:

5 x 50 sw/k by 25's @ :50, except #4 is all kick (NO FREE in 2nd round)

12 x 50 all kick @ :55 in 3's:

1- FAST/easy by 25's

2- easy/FAST by 25's

3- all FAST

After #6...

BROKEN 200 KICK w/boards (1st round, 75/50 on back/75; 2nd round, 4 x 50- all @ :10 rest)

After #12...

MYSTERY SET-

At the end of the 1st round, we went 1 x 175 straight kick trying to beat your Broken 200 time;

After the 2nd round, we went a straight 150 kick, trying to be within :02 of your avg time/50 (x3)

Warmdown a bit before you get out. If you're driving this morning, text me when you get home. Be sure to thank your parents for bringing you to workout in the bad weather this morning. Enjoy your time off today, be sure to do your HW. Have a great day!