Monday Morning, January 31, 2022- written for SCY at The D

1 x 600- 300/200/100

1:00 rest

With fins:

15 x 25- 1&2 are breast pull w/dolph kick @ :35, #3 is FAST UDK @ :20

Take off fins, check HR & rotate 1 spot

2 rounds of:

1 x 100 @ 1:45- dr/k/dr/choice by 25's

4x {1 x 50 sw/k choice @ :50

     {1 x 50 sw/k breast @ :50

     {1 x 50 sw/k choice @ :50

     {6 x 25 swim breaststroke: 

       1-2 @ :35 (1 sw build, 2 is drill); 3-4 swim FAST @ :35; 5-6 sw FAST @ :10r (all @ 1:10)

2 x 150 swim IM by 50's (NO FLY) desc 1-2 @ 2:30 (@ 2:40 if needed)

Check HR after each round & rotate 1 spot

After 2nd round continue right into...

2 x 200 @ 3:30- 100 dr/sw by 25's (FAST TURN on swim), 100 kick desc 50's 1-2

3x: 

3 x 50 sw/k by 25's @ :50 desc

1 x 50 kick FAST w/bds @ :50

1 x 150 swim BIG negative split, really bring your legs into it here! Get time & HR

1:00 rest between rounds, rotate 1 spot

6 x 125 as follows:

50 sw/k by 25's @ :45

75 kick w/bds @ 1:15

Check HR after #4, rotate 1 spot

4 x 200-

odds- 

150 swim @ 2:00- BIG kick on middle 50

50 kick FAST for time @ :45

evens-

50 swim choice FAST TURN @ :35

150 kick FAST FOR TIME @ 2:20

Check HR after #4, rotate 1 spot

MYSTERY SET- guess it, and you STILL get to do it...

200 kick FAST for time in heats, race somebody going the same kick as you.

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS! Regular schedule this week, except for Sunday with our meet. Have a great day!