Monday Morning, January 9, 2023- written for SCY (at Spring Hill Rec Center)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 100 @ 1:40, 50 drill (odds free, evens no free), 50 kick (1st 25 free on back arms up, 2nd 25 UDK

8 x breast pull free kick drill @ :35, #'s 3/5/7 are fast UDK @ :20

4 x 75 breast pull w/dolphin kick & flip turns, desc 1-4 @ 1:15

Check HR, take fins off

5 x 50 swim breast/free desc 1-5, odds @ :55, evens @ :45

4 x 50 kick on back @ :50, 1/2 way under

5 x 100 swim 25 back/50 breast/25 free @ 1:40, desc 1-5 ("IM" style)

4 x 50 kick on back @ :50, 1/2 way under

5 x 50 swim breast/free desc 1-5, odds @ :50, evens @ :40

Check HR, then 1:00 rest

AMRAP:

8 x 25 partner kick @ :40, odds are choice, evens are w/fwd ss at midpool

1 x 175 fast for time: 100 swim free/75 kick w/boards

Check HR, :30 rest between rounds

Do an excellent job in school today & be sure to thank your parents for driving you all over northern Virginia to keep up with workouts. Check your email this afternoon for an update on the rest of the week. Have a great day!