Friday Morning, March 20, 2020- SO/SP, written for SCM (very short!)

16 x lengths, 2 drill, 2 swim
8 lengths kick, 4 UDK's in "deep end" and kick free head out at shallow end
1:00 rest

12 x 2-lengths @ :10 rest, 3 drill/kick, 1 swim kick (4 free, 4 NO FREE, 4 choice)
6 x 3-lengths @ :10 rest, deep end is always FAST TURN, shallow end is all drill/skulling
1:00 rest, check HR & have water

12 x 8-lengths as follows, all @ :20 rest
swim choice with FAST TURNS (deep end); lengths 5-6 are kick, focus on UDK's & strong "upkick" while on stomach
Middle set of 4 (#'s 5-8 of these 8-length repeats) are NO FREE
1:00 rest, check HR & get water

Finish up with...
16 x 1 length sprints @ :30 rest (more if you need it)
Odds- kick (UDK as far as you can)
Evens- all swim, big finish

Warmdown a bit before you get out. Stretch today, do a good job with your drylands, and use this time wisely. Mon-Wed-Fri next week, I'll be here on Wednesday. Have a great day!