Thursday Morning, June 25, 2020- written for SCM @ CCoF

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

4 x 50 skulling/drill by 25's @ 1:10
4 x 50 drill/kick by 25's @ 1:00
4 x 50 swim/kick by 25's @ :50
Check HR, rotate one spot...

12 x 25's, "over/unders," @ :40
Rotate one spot after each 4 x 25
Check HR

3 rounds of:
2x {1 x 100 @ 1:50- 25 FAST UDK, 50 kick (4 FAST UDK's), 25 drill
     {1 x 150 swim STRONG negative split @ 2:15
     {2 x 75 @ 1:20, #1 is all kick FAST, #2 is 25 swim RACE PACE TURN, 50 kick
After 1st round, 6 x 50 swim @ :45 (evens are free/NO FREE)
After 2nd round, 3 x 100 swim @ 1:20, last 25 is kick on back (@ 1:30, okay)
After 3rd round, 1 x 300 swim free or back for time
1:00 rest after each round, check HR

Warmdown a bit before you get out. Wear your sunscreen today and offer to help around the house. Have a great day!