Sunday Morning, June 28, 2020- written for SCM @ CCoF (SrG)

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

SEE the UDK's, BE THE UDK's!

9 x 100 @ 2:00
odds- 25 choice fly drill, 50 kick on back (4 FAST UDK's), last 25 is all FAST UDK on stomach
evens- 25 swim build to FAST turn in primary stroke, 75 kick on back desc 1-4 to what you can
Rotate after every 3 hundreds, check HR after #9

6 sets of:
3 x 75 @ 1:30- 25 kick/50 swim/drill, 50 kick/25 drill, all kick by 75's; kick is all FAST
1 x 150 swim, desc 1-3 (choice in 1-3, IM in 4-6)
Check HR & rotate after every round.

Until it's time to get out, finish up with...
5 x 50 @ :50 (1-2 swim/kick primary; #3 swim free @ :35; 4-5 swim IM order by 25's)
6 x 25- "over/unders" by 25's, all FAST @ :45
Rotate after every 2 rounds.

Warmdown a bit before you get out. Be sure to wear your sunscreen today & wear your mask ALL THE WAY TO THE CAR! Have a great day!