Thursday Morning, June 18, 2020- written for SCM @ CCoF

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

THREE PER LANE (@ opposite ends and 1 in the middle)

3 sets of:
3 x 75 @ 1:30- drill/kick (build, focus on 4 FAST UDK's)/drill by 25's; #2 is all kick, desc 3 x 25
1* x 150- 25 skulling, 100 swim with FAST TURNS/BO's, 25 drill, all @ 2:40
*add 1 x 150 in each round, change stroke by round, rotate one spot in the lane after each round, check HR after each round

16 x 25 as follows:
1- fly pull free kick @ :40
2-3, choice drill, but same stroke for both, @ :40
4- kick FAST on back @ :30, focus on 4 FAST UDK's
Check HR after #16, rotate after #8

Until 5:50a...
1 x 50 @ 1:00
1 x 75 @ 1:30
1 x 100 @ 2:00
1 x 75 @ 1:30
1 x 50 @ 1:00
1st 25 of each is kick FAST, focusing on the 4 UDK's and then a FAST backstroke turn (do stroke count from the flags);
Odd rounds, after the 1st 25, go swim IM order by 25's (NO FREE)
Even rounds, all kick, FAST TURNS & BO's
Rotate one spot after each round

Warmdown a bit before you get out. Collect all your goodies and put on your mask BEFORE you leave. Do some summer reading today & be sure to thank your parents for driving you out here today. Have a great day!