Friday Morning, June 26,2020- written for SCM @ CCoF

1 x 300- swim free/rev IM drill/kick on back, by 100's
1:00 rest

3 x 50 @ 1:00- drill/swim by 25's, choice stroke; focus on 4 UDK's off each wall
3 x 50 @ 1:00- kick/drill by 25's- same good UDK's, build into FAST backstroke turn; choice drill
2 x 75 @ 1:30- drill/swim/drill by 25's- choice stroke, but all one stroke; 4 UDK's
2 x 125 @ 2:15- odd 25's are swim, even 25's are kick; get time & desc 1-2, 4 FAST UDK's throughout
1:00 rest, check HR & rotate one spot

5 x 150 @ 2:30 (@ 2:45 if necessary) as follows:
75 swim free (50 at 200 setup, last 25 build kick to STRONG)
50 kick FAST- 4 FAST UDK'S'
25 swim in primary stroke, FAST with a great stroke
Check HR after #5, then check HR & rotate one spot

Until 5:05a or 6:00a, finish up with...
25's "over/unders" @ :50- 1-3 are swim, 4-6 are kick, then rotate one spot & change strokes
"Overs" are starting from the end by the entrance gate & overlooking the golf course, these are swim FAST
"Unders" are starting from the tennis bubble end, these are underwater dolphin kick (UDK's), FAST
1-6 are freestyle, then rotate one spot, #'s 7-12 are NO FREE on the swim (UDK's, always on the "unders.").

Make sure you wear your sunscreen today, and keep your mask on ALL THE WAY TO THE CAR! Be sure to leave ten seconds apart & thank your parents for getting you to the pool this morning. Have a great day!