Monday, December 12, 2022- written for SCY

Congrats to everybody who raced the past two weekends! And, thanks to all the volunteers who helped make our meet at the St. James run so smoothly. Now, back to work...

1 x 600- 300/200/100

1:00 rest

With fins:

3 rounds of 6 x 25-

1- UDK with a "twist" (rotate full 360 while doing your UDK) @ :40

2- FAST UDK on stomach to 15y, then kick "pos 11" @ :30

3-4, fly pull free kick drill @ :35 (lift & drop your head to breathe)

5-6, breast pull free kick drill @ :35 (wide press)

Check HR after last 25, then take fins off

4 x 75 swim free br3 build to FAST TURN, then 50 choice drill @ 1:15

3 rounds of (add 1 x 125 each round):

9 x 50 in 3's-

1- swim/kick fly @ :50

2- swim/kick breast @ :50

3- all kick FAST w/boards @ :50

1 x 125 swim free br3 @ 1:40*/1:50*

Check HR, then :30 rest between rounds

After 3rd set, finish up with...

9 x 75 kick FAST 1:30- 25/50, 50/25 & #3 is all FAST

DISTANCE- after "3 rounds of," get right into...

3 x 800 pull @ :20 rest (choice equip), desc 1-3 to FAST (get time for #3)

Check HR after #3, but no additional rest; then...

1 x 825 swim free, trying to equal or better your time from the 3rd 800 pull

Warmdown a bit before you get out. Do an excellent job in school today & get excited for holiday training. Have a great day!