Monday, May 18, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins:

  15 x 25 in rounds of 5-

   1-4, fly pull free kick drill @ :35- breathe at the front of each stroke

   #5, max effort udk on stomach @ :20, giddyup here!

  No rest between rounds of 5

  Check HR after #15, then 75 drill/drill/choice by 25's

Take fins off

1:00 rest

4 x 75 @ 1:20, go swim smooth fly/kick free on side/kick free wbds max

4 x 75 @ 1:30-

  25 TOMBSTONE KICK w/bds

  50 drill/swim by 25's no free (same stroke), build to race pace on 25 swim

Check HR, then get right into...

150 easy choice kick on back/skulling by 50's

1:00 rest

3 times through:

  4 x 25 kick wbds max effort @ :30

  1 x 100 swim free or back @ 1:20 (or @ 1:30), go 50 smooth/50 add big kick

  3 x 50 kick max effort wbds @ 1:00 (or @ 1:10)

  1 x 150 swim free or back (same as 100), race for time

  Check HR/out & back easy after each round

If there is time...

BROKEN 125 kick w/boards-

  go 50/25/50, all @ :10 rest

Warmdown with a 250 (odd 50's drill/even 50's choice kick onback). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Tomorrow we have two hours in the water, so come ready to work. Have a great day!