Saturday Morning, June 27, 2020- written for SCM @ CCoF

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

9 x 100 in sets of 3, rotate one spot after each round of 3; last 25 is ALWAYS UDK
1-3 @ 2:00- 25 skulling, 50 drill
4-6 @ 1:50- 25 drill, 50 kick
7-9 @ 1:40 (1:45, okay)- 25 kick, 50 swim
Check HR, then 1:00 rest

6 x 75 @ 1:30- 25 skulling, 25 breast pull free kick, 25 choice drill
1 x 300- 75 swim choice, 25 kick, desc 100's 1-3, get time
Check HR, rotate one spot

6 x 75 @ 1:20- 25 UDK, 25 drill, 25 swim- middle 2 x 75 are NO FREE
1 x 300- as above, FASTER
Check HR, rotate one spot

6 x 75 @ 1:10- swim/kick/swim by 25's, middle 2 x 75 are IM (mix it up)
1 x 300- as above, FASTEST of the 3
Check HR, rotate one spot

15 x 50 in sets of 5-
1-2, swim/kick by 25's in primary stroke, desc 1-2 @ :55 (2nd round @ :50, 3rd @ :45)
#3- swim free br3 @ :35 (@ :40, okay)
4-5, swim IM by 25's, NO FREE @ :50- swim like you race (tempo, kick)
Check HR, rotate one spot

Until we have to get out, rotate after every other round...
6 x 25 kick @ :40/:30- one easy, one FAST- middle 2 x 25 are NO FREE
1 x 100 swim freestyle br3 @ 1:10 (@ 1:20, okay)

Warmdown a bit before you get out. Wear your sunscreen today and do an excellent job with your drylands today. REMEMBER, tomorrow morning is a bit later. Have a great day!