Friday Morning, June 26, 2020- DISTANCE GROUP @ the D

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

8 x 50 as follows:
1-3, skull/drill @ 1:00
4-5, drill/swim @ 1:00
6-8, swim/kick choice @ 1:00, desc 1-3 to what you can
Check HR & rotate one spot

3 sets of (may only gets two rounds in, be sure to desc the 350's):
(it's all one set, spaced out so you can read it a little more easily)

1 x 150 @ 2:40- swim/drill by 25's, middle 50 is all kick, 4 FAST UDK's
2 x 75 @ 1:10 (1:00 in 2nd/3rd sets)- swim 25 fly, 50 back (4 FAST UDK's) Ainsley, @ 1:15 1st set
1 x 150 swim free br3 @ 1:50 (Ainsley @ 2:00 in 1st set)
1 x 350 swim/kick IM- go odd 50's swim IM order by 50's, even 50's all kick (4 FAST UDK's); get time & desc 1-3

1 x 150 @ 2:40- by 50's, go drill/swim DPS, 2nd 50 is drill/kick, 3rd 50 is swim at 200 set up
2 x 75 @ 1:15 (@ 1:05 2nd/3rd sets)- swim 50 back, 25 breaststroke (Ainsley @ 1:20 1st set if nec)
1 x 150 IM @ 2:15- by 50's swim fly/back, middle 50 is all kick FAST UDK's, last 50 swim back/breast (Aisley go @ 2:30 if nec)
1 x 350 swim free br 3- get time & desc 1-3
1:00 rest between rounds, get HR then rotate one spot.

Warmdown a bit before you get out & be sure to wear your sunscreen today. Do an excellent job with your drylands and get excited to kick tomorrow. Have a great day!